新研究：每週跑步50分鐘或許最健康，別長別短

adj. 需氧的

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圖片來源：視覺中國

It's free, requires no equipment and the scenery can be stunning – it's no wonder running is among the world's most popular sports.

跑步是免費的，也不需要任何設備，而且（沿途的）景色可能還會十分優美，因此跑步是世界上最受歡迎的運動之一也就不足爲奇了。

The number of recreational runners in Australia has doubled from 2006 to 2014. Now more than 1.35 million Australians (7.4 percent) run for fun and exercise.

從2006年到2014年，澳大利亞休閒跑步者的人數翻了一番。如今超過135萬澳大利亞人（7.4%）跑步是爲了娛樂和鍛鍊。

Our study, published in the British Journal of Sports Medicine, suggests running can significantly improve your health and reduce the risk of death at a given point in time.

我們發表在《英國運動醫學雜誌》上的研究表明，跑步可以明顯改善你的健康狀況，並在特定時間點降低死亡風險。

And you don't have to run fast or far to reap the benefits.

跑步的好處並不需要跑得很快或很遠來獲得。

Past research has found running reduces the risk of obesity, high blood pressure, high cholesterol, disability, type 2 diabetes, heart disease and cancer.

以前的研究發現跑步可以降低肥胖、高血壓、高血脂、殘疾、2型糖尿病、心臟病和癌症的風險。

It also improves aerobic endurance, heart function, balance and metabolism.

它還能改善有氧耐久力、心臟功能、平衡感和新陳代謝。

These are important components of your overall health status. So, it would be reasonable to assume participation in running increases longevity. But the previous scientific evidence on this has been inconsistent.

這些是你整體健康狀況的重要組成部分。因此，有理由認爲跑步可以延長壽命。但之前關於這一點的科學證據是矛盾的。

We found running just once a week, or for 50 minutes a week, reduces the risk of death at a given point in time. The benefits don't seem to increase or decrease with higher amounts of running.

我們發現，每週跑步一次，或每週跑步50分鐘，可以降低特定時間點的死亡風險。然而，這種益處似乎不會隨着跑步量的增加而增加或減少。

This is good news for those who don't have much time on their hands for exercise. But it shouldn't discourage those who enjoy running longer and more often. We found even "hardcore" running (for example, every day or four hours a week) is beneficial for health.

對那些沒有太多時間鍛鍊的人來說，這可是個好消息。但那些喜歡跑得更久更頻繁的人也不必氣餒。我們發現，“硬核”跑步（例如，每天跑步或每週跑步4小時）也是有益於健康的。

Nor do the benefits necessarily increase by running at high speeds. We found similar benefits for running at any speed between 8 and 13 km/h. It might be that running at your own "most comfortable pace" is the best for your health.

跑得太快不一定能帶來更多的益處。我們發現以8~13公里/小時的速度跑步的好處差不多。也許以你自己“最舒適的速度”跑步最有利於你的健康。

Aerobic exercise gets the heart pumping and helps you to burn up the fat.

有氧運動加速心臟跳動，有助於消耗脂肪。

aerobic dance 有氧舞蹈