懒人运动法 ⏲️ 6分钟英语：英语精读讲义

Six Minute English from bbclearningenglish.com.

欢迎收听 bbclearningenglish.com 的《六分钟英语》。

Hello, this is Six Minute English from BBC Learning English.

大家好，这是 BBC Learning English 的《六分钟英语》。

I'm Neil.

我是 Neil。

And I'm Sam.

我是 Sam。

Did you make any New Year's resolutions this year, Neil? 短語搭配

Neil，你今年定下什么新年决心了吗？

They're promises that you make to yourself 語法

那是你对自己许下的承诺，

to do something positive in the coming year.

决定在来年做一些积极的事情。

And now that we're into February, 語法

现在已经进入二月了，

it's getting harder to keep those promises. 短語搭配

坚守这些承诺变得越来越难。

Yes, the same promises I make every year, Sam,

是的，Sam，我每年都做一样的承诺，

to exercise more and get fit. 短語搭配

就是多运动，保持健康。

But I'm too lazy to go running on cold winter mornings. 語法

但我太懒了，不想在寒冷的冬日早晨去跑步。

I'd rather stay in bed. 語法

我宁愿赖在床上。

Are you feeling out of shape after Christmas like Neil? 短語搭配

你是否像 Neil 一样，觉得圣诞节后身材走样了？

Maybe you want to be more active but can't find the time. 語法

也许你想多活动活动，但又挤不出时间。

If so, this program is for you. 表達脈絡

如果是这样，这期节目就是为你准备的。

Yes, in this lazy person's guide to exercise, 表達脈絡

没错，在这份“懒人运动指南”中，

we'll be asking what is the least amount of exercise 語法

我们将探讨最少需要做多少运动，

someone can get away with doing 短語動詞

才能让人偷个懒，

while still staying healthy.

同时又能保持身体健康。

And of course, we'll be learning some useful vocabulary as well.

当然，我们也会学习一些实用的词汇。

Of course, any exercise is better than none.

显然，有运动总比没有好。

Structured exercise activities like going to a fitness class

像去上健身课这样的有组织运动，

or swimming are great.

或者是游泳，都非常棒。

But if that's not possible,

但如果这些做不到，

we'll be hearing about small changes you can make

我们还会听到一些你可以做出的小改变，

that will help as well.

它们同样能起到作用。

Which is good news because fewer and fewer of us 講解

这是个好消息，因为我们中越来越少的人

are doing what the UK government recommends, 短語搭配

能达到英国政府的建议标准，

30 minutes of moderate exercise a day.

即每天进行30分钟的中等强度运动。

In fact, the government recently downgraded its recommendation 用詞

事实上，政府最近下调了其建议标准，

because so few Brits were following it.

因为遵守该标准的英国人实在太少了。

So, Sam, according to new government advice, 表達脈絡

那么，Sam，根据政府的最新建议，

what is the minimum number of steps

为了保持健康，我们每天最少

we should walk every day to stay healthy?

应该走多少步？

Is it A, 5,000 steps,

是 A，5000步，

B, 10,000 steps, or C, 20,000 steps?

B，10000步，还是 C，20000步？

I'll say A, 5,000 steps per day.

我选 A，每天5000步。

Okay, Sam.

好的，Sam。

We'll find out the answer at the end of the program.

我们将在节目最后揭晓答案。

Someone else who's interested in how little exercise he can do 語法

另一位对“最少能做多少运动”感兴趣的人，

is BBC reporter James Gallagher.

是 BBC 记者 James Gallagher。

Here's James speaking with sports physiologist Dr. Zoe Saynor, 表達脈絡

以下是 James 与运动生理学家 Zoe Saynor 博士的对话，

after Zoe had been monitoring James's fitness

当时 Zoe 正在监测 James 的体能，

while running on a treadmill for BBC Radio 4 program Inside Science. 短語搭配

这是他在为 BBC 广播4台《Inside Science》节目在跑步机上跑步时进行的。

But I also know you do regularly try and do structured exercise. 短語搭配

但我也知道，你确实有规律地尝试进行有组织的运动。

So just so we're clear, 語氣意圖

所以我们要明确一点，

my structured exercise training is going for a swim once a week. 短語搭配

我有组织的运动训练就是每周去游一次泳。

Generally, that's fantastic.

总体来说，那非常棒。

I guess my question to you would be, 語氣意圖

我想问你的问题是，

how hard do you push yourself when you go swimming? 短語搭配

你去游泳的时候，会把自己逼到什么程度？

Not as hard as the treadmill.

不像在跑步机上那么拼。

Well, I think the big thing if we come back to this question 表達脈絡

好吧，我认为最关键的是，如果回到这个问题，

of what is the least I can do,

即“我最少能做多少”，

there's clear evidence that if you want to do shorter exercise sessions, 語法

有明确的证据表明，如果你想缩短运动时间，

they need to be of a higher intensity, right? 用詞

运动的强度就必须提高，对吧？

So there's a trade-off. 用詞

所以这其中有一个权衡（trade-off）。

Zoe says that if you don't have much time to exercise,

Zoe 说，如果你没有太多时间运动，

it's okay to do shorter sessions 語法

进行较短时间的锻炼是可以的，

as long as you push yourself.

前提是你要逼自己一把（push yourself）。

Try harder and put more effort into what you're doing.

更加努力，在所做的事情上投入更多精力。

If you can swim a length in 40 seconds, 表達脈絡

如果你能用40秒游完一个来回，

push yourself to swim it in 35.

逼自己用35秒游完。

That means exercising harder, of course,

这当然意味着要更努力地运动，

but for a shorter time.

但时间更短。

In other words, there's a trade-off. 表達脈絡

换言之，这是一种权衡（trade-off）。

You accept the disadvantages of something 語法

你接受某件事的缺点，

in order to get the benefit it brings.

以便获得它带来的好处。

Another problem for many people is that their job is sedentary. 用詞

许多人面临的另一个问题是他们的工作是久坐的（sedentary）。

It involves little exercise or physical activity.

这涉及很少的运动或体力活动。

Zoe thinks it's important that office workers

Zoe 认为，整天坐着的上班族

who sit down all day also find time to exercise. 短語搭配

也能抽出时间运动，这很重要。

Here she shares her tips with BBC Radio 4 program Inside Health.

以下是她在 BBC 广播4台《Inside Health》节目中分享的建议。

Especially people who have office jobs are sat down all day, 表達脈絡

尤其是那些做办公室工作、整天坐着的人，

we then look at some of the easy wins. 短語搭配

我们会建议一些轻松获益（easy wins）的办法。

So active travel and even if that's parking a little bit further away. 講解

比如主动通勤，哪怕只是把车停得稍微远一点。

One of the exciting areas in the literature that that's coming out at the moment 講解

目前文献中涌现出的令人兴奋的领域之一，

is actually walking faster.

实际上是走得更快。

So if you have no time to suddenly do 10,000 steps a day,

所以如果你没有时间突然做到每天走10000步，

can we get you to do 5,000 steps faster? 語氣意圖

我们能不能让你用更快的速度走5000步？

Will we see an improvement on your health?

这样健康状况会有改善吗？

Yes, we will see an improvement on your health 短語搭配

是的，你的健康状况会有所改善，

especially over a longer period of time.

尤其是在较长的一段时间内。

The big focus around short sharp exercise sessions 短語搭配

短平快的运动方式最大的重点在于，

is you get more bang for your buck. 習語

你的付出能获得更多回报（more bang for your buck）。

Zoe's suggestions for active travel,

Zoe 关于主动通勤的建议，

things like walking from the car and using the stairs instead of the lift, 短語搭配

比如从车里走出来、走楼梯代替坐电梯等，

are easy wins,

都是轻松获益（easy wins）的办法，

tasks that are both easy to accomplish and bring benefits.

即那些既容易完成又能带来好处的任务。

Easy wins like short but intensive bursts of exercise 表達脈絡

像短时间但高强度的爆发式运动这种容易获益的做法，

increase fitness and give you more bang for your buck,

能够提高体能，并给你带来事半功倍（more bang for your buck）的效果，

an idiom which means that you get better results 語法

这个习语的意思是，

for the same amount of effort you put in.

投入同等的努力，你能获得更好的结果。

That's something everyone can appreciate, even you, Neil. 語氣意圖

这是每个人都能欣赏的，甚至包括你，Neil。

Well, I'll definitely try to walk more, 語氣意圖

好吧，我肯定会尽量多走路的，

but remember, Sam, the body needs rest too.

但是记住，Sam，身体也需要休息。

And speaking of walking, 表達脈絡

说到走路，

isn't it time to reveal the answer to your question? 短語搭配

是不是该揭晓你问题的答案了？

How many steps does the UK government recommend we should walk a day?

英国政府建议我们每天应该走多少步？

I guessed it was 5,000.

我猜的是5000步。

So was I right?

那我猜对了吗？

You were close, Sam. but in fact 語氣意圖

你很接近了，Sam。但实际上，

the correct answer is 10,000 steps a day.

正确答案是每天10000步。

Although as Zoe mentioned, 表達脈絡

尽管正如 Zoe 提到的，

walking fewer steps faster has benefits too.

步数少一点但走得快一点也有好处。

Okay, let's recap the vocabulary we've learned 表達脈絡

好了，让我们来回顾一下

from our lazy guide to exercise

从我们的懒人运动指南中学到的词汇，

starting with New Year's resolution,

首先是 New Year's resolution（新年决心），

a promise you make to yourself to do positive things 語法

这是你对自己许下的承诺，决定

in the coming year.

在来年做一些积极的事情。

When you push yourself,

当你 push yourself（逼自己一把）时，

you put more effort into what you're doing.

意味着你在所做的事情上投入了更多精力。

In a trade-off,

在一次 trade-off（权衡）中，

you accept the disadvantages of something 語法

你接受了某件事的缺点，

in order to get the benefits as well.

以便也能获得它的好处。

Trade-off can also be used as a verb. 用詞

Trade-off 也可以用作动词。

The adjective sedentary describes something

形容词 sedentary（久坐的）用来描述

which involves little exercise or physical activity.

很少涉及运动或体力活动的事物。

An easy win is a task that is both easy to accomplish 語法

An easy win（轻松获益）是指既容易完成

and brings positive results.

又能带来积极结果的任务。

And finally, the idiom more bang for your buck

最后，习语 more bang for your buck（事半功倍）

means you get a better outcome for the same amount of effort 短語搭配

意思是，投入同等的努力，

you put into something.

你能在一件事情上获得更好的结果。

We hope your New Year's resolutions have made it into February. 習語

希望大家的新年决心坚持到了二月。

If there's just one you keep, 語氣意圖

如果你只能坚持做到一个，

make it joining us again soon for more topical chat

那就是尽快再次加入我们，聊聊更多热门话题，

here at Six Minute English.

就在《六分钟英语》。

Bye for now.

先聊到这里啦。

Bye.

再见。

Six Minute English from the BBC.

这里是 BBC 的《六分钟英语》。