懶人運動法 ⏲️ 6分鐘英語：英語精讀講義

Six Minute English from bbclearningenglish.com.

歡迎收聽 bbclearningenglish.com 的《六分鐘英語》。

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

大家好，這是 BBC Learning English 的《六分鐘英語》。

I'm Neil.

我是 Neil。

And I'm Sam.

我是 Sam。

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

Neil，你今年定下什麼新年新希望了嗎？

They're promises that you make to yourself 文法

那是你對自己許下的承諾，

to do something positive in the coming year.

決定在來年做一些積極的事情。

And now that we're into February, 文法

現在已經進入二月了，

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

堅守這些承諾變得越來越難。

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

是的，Sam，我每年都做一樣的承諾，

to exercise more and get fit. 片語搭配

就是多運動，保持健康。

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

但我太懶了，不想在寒冷的冬日早晨去跑步。

I'd rather stay in bed. 文法

我寧願賴在床上。

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

你是否像 Neil 一樣，覺得聖誕節後身材走樣了？

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

也許你想多活動活動，但又擠不出時間。

If so, this program is for you. 表達脈絡

如果是這樣，這期節目就是為你準備的。

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

沒錯，在這份「懶人運動指南」中，

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

我們將探討最少需要做多少運動，

someone can get away with doing 片語動詞

才能讓人偷個懶，

while still staying healthy.

同時又能保持身體健康。

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

當然，我們也會學習一些實用的詞彙。

Of course, any exercise is better than none.

顯然，有運動總比沒有好。

Structured exercise activities like going to a fitness class

像去上健身課這樣的有組織運動，

or swimming are great.

或者是游泳，都非常棒。

But if that's not possible,

但如果這些做不到，

we'll be hearing about small changes you can make

我們還會聽到一些你可以做出的小改變，

that will help as well.

它們同樣能起到作用。

Which is good news because fewer and fewer of us 講解

這是個好消息，因為我們中越來越少的人

are doing what the UK government recommends, 片語搭配

能達到英國政府的建議標準，

30 minutes of moderate exercise a day.

即每天進行30分鐘的中等強度運動。

In fact, the government recently downgraded its recommendation 用詞

事實上，政府最近下調了其建議標準，

because so few Brits were following it.

因為遵守該標準的英國人實在太少了。

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

那麼，Sam，根據政府的最新建議，

what is the minimum number of steps

為了保持健康，我們每天最少

we should walk every day to stay healthy?

應該走多少步？

Is it A, 5,000 steps,

是 A，5000步，

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

B，10000步，還是 C，20000步？

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

我選 A，每天5000步。

Okay, Sam.

好的，Sam。

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

我們將在節目最後揭曉答案。

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

另一位對「最少能做多少運動」感興趣的人，

is BBC reporter James Gallagher.

是 BBC 記者 James Gallagher。

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

以下是 James 與運動生理學家 Zoe Saynor 博士的對話，

after Zoe had been monitoring James's fitness

當時 Zoe 正在監測 James 的體能，

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

這是他在為 BBC 廣播4台《Inside Science》節目在跑步機上跑步時進行的。

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

但我也知道，你確實有規律地嘗試進行有組織的運動。

So just so we're clear, 語氣意圖

所以我們要明確一點，

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

我有組織的運動訓練就是每週去游一次泳。

Generally, that's fantastic.

總體來說，那非常棒。

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

我想問你的問題是，

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

你去游泳的時候，會把自己逼到什麼程度？

Not as hard as the treadmill.

不像在跑步機上那麼拚。

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

好吧，我認為最關鍵的是，如果回到這個問題，

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, 文法

有明確的證據表明，如果你想縮短運動時間，

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

運動的強度就必須提高，對吧？

So there's a trade-off. 用詞

所以這其中有一個權衡（trade-off）。

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

Zoe 說，如果你沒有太多時間運動，

it's okay to do shorter sessions 文法

進行較短時間的鍛鍊是可以的，

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秒游完一個來回，

push yourself to swim it in 35.

逼自己用35秒游完。

That means exercising harder, of course,

這當然意味著要更努力地運動，

but for a shorter time.

但時間更短。

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

換言之，這是一種權衡（trade-off）。

You accept the disadvantages of something 文法

你接受某件事的缺點，

in order to get the benefit it brings.

以便獲得它帶來的好處。

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

許多人面臨的另一個問題是他們的工作是久坐的（sedentary）。

It involves little exercise or physical activity.

這涉及很少的運動或體力活動。

Zoe thinks it's important that office workers

Zoe 認為，整天坐著的上班族

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

也能抽出時間運動，這很重要。

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

以下是她在 BBC 廣播4台《Inside Health》節目中分享的建議。

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

尤其是那些做辦公室工作、整天坐著的人，

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

我們會建議一些輕鬆獲益（easy wins）的辦法。

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

比如主動通勤，哪怕只是把車停得稍微遠一點。

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

目前文獻中湧現出的令人興奮的領域之一，

is actually walking faster.

實際上是走得更快。

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

所以如果你沒有時間突然做到每天走10000步，

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

我們能不能讓你用更快的速度走5000步？

Will we see an improvement on your health?

這樣健康狀況會有改善嗎？

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

是的，你的健康狀況會有所改善，

especially over a longer period of time.

尤其是在較長的一段時間內。

The big focus around short sharp exercise sessions 片語搭配

短平快的運動方式最大的重點在於，

is you get more bang for your buck. 慣用語

你的付出能獲得更多回報（more bang for your buck）。

Zoe's suggestions for active travel,

Zoe 關於主動通勤的建議，

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

比如從車裡走出來、走樓梯代替坐電梯等，

are easy wins,

都是輕鬆獲益（easy wins）的辦法，

tasks that are both easy to accomplish and bring benefits.

即那些既容易完成又能帶來好處的任務。

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

像短時間但高強度的爆發式運動這種容易獲益的做法，

increase fitness and give you more bang for your buck,

能夠提高體能，並給你帶來事半功倍（more bang for your buck）的效果，

an idiom which means that you get better results 文法

這個習語的意思是，

for the same amount of effort you put in.

投入同等的努力，你能獲得更好的結果。

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

這是每個人都能欣賞的，甚至包括你，Neil。

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

好吧，我肯定會盡量多走路的，

but remember, Sam, the body needs rest too.

但是記住，Sam，身體也需要休息。

And speaking of walking, 表達脈絡

說到走路，

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

是不是該揭曉你問題的答案了？

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

英國政府建議我們每天應該走多少步？

I guessed it was 5,000.

我猜的是5000步。

So was I right?

那我猜對了嗎？

You were close, Sam. but in fact 語氣意圖

你很接近了，Sam。但實際上，

the correct answer is 10,000 steps a day.

正確答案是每天10000步。

Although as Zoe mentioned, 表達脈絡

儘管正如 Zoe 提到的，

walking fewer steps faster has benefits too.

步數少一點但走得快一點也有好處。

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

好了，讓我們來回顧一下

from our lazy guide to exercise

從我們的懶人運動指南中學到的詞彙，

starting with New Year's resolution,

首先是 New Year's resolution（新年新希望），

a promise you make to yourself to do positive things 文法

這是你對自己許下的承諾，決定

in the coming year.

在來年做一些積極的事情。

When you push yourself,

當你 push yourself（逼自己一把）時，

you put more effort into what you're doing.

意味著你在所做的事情上投入了更多精力。

In a trade-off,

在一次 trade-off（權衡）中，

you accept the disadvantages of something 文法

你接受了某件事的缺點，

in order to get the benefits as well.

以便也能獲得它的好處。

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

Trade-off 也可以用作動詞。

The adjective sedentary describes something

形容詞 sedentary（久坐的）用來描述

which involves little exercise or physical activity.

很少涉及運動或體力活動的事物。

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

An easy win（輕鬆獲益）是指既容易完成

and brings positive results.

又能帶來積極結果的任務。

And finally, the idiom more bang for your buck

最後，習語 more bang for your buck（事半功倍）

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

意思是，投入同等的努力，

you put into something.

你能在一件事情上獲得更好的結果。

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

希望大家的新年新希望堅持到了二月。

If there's just one you keep, 語氣意圖

如果你只能堅持做到一個，

make it joining us again soon for more topical chat

那就是盡快再次加入我們，聊聊更多熱門話題，

here at Six Minute English.

就在《六分鐘英語》。

Bye for now.

先聊到這裡啦。

Bye.

再見。

Six Minute English from the BBC.

這裡是 BBC 的《六分鐘英語》。