囧研究：夜貓子不愛運動是有原因的

Why night owls shun exercise: Waking up late 'makes it harder to keep a fitness regime'
夜貓子不運動是有原因的：晚睡晚起很難做到堅持“健身”

Late sleepers more sedentary and find it harder to exercise, study found.
研究表明，晚睡的人都有久坐不動的習慣，很難堅持運動。

Night owls also make up more reasons not to be active.
夜貓子們也爲自己不運動找了很多理由。

Adults should take 150 minutes of moderate-intensity exercise a week.
成人每週應做150分鐘中等強度的運動。

Night owls who wake up late are less likely to take exercise.
夜貓子們起牀晚，堅持運動鍛鍊的可能性也就很小了。

Latest research suggests night owls are more sedentary and feel that they have a harder time maintaining an exercise schedule.
最新研究結果表明，夜貓子久坐不動的生活方式，使他們在堅持鍛鍊健身計劃上就變得比較困難。

Results show that later sleep times were associated with more self-reported minutes sitting, and sleep timing remained a significant predictor of sedentary minutes after controlling for age and sleep duration.
研究結果表明，晚睡次數和他們自己記錄的久坐時間有關係，同時在控制年齡和睡眠持續時間等因素後，發現睡眠時間可以極大程度地推算久坐不動時間。

However, people who characterized themselves as night owls reported more sitting time and more perceived barriers to exercise, including not having enough time for exercise and being unable to stick to an exercise schedule regardless of what time they actually went to bed or woke up.
不過，那些自稱夜貓子的人，說自己坐着的時間比較長，認爲自己在運動上有各種障礙，包括沒有時間運動，而且無法堅持按照健身時間表進行運動鍛鍊，實際上他們並沒有考慮自己的上牀睡覺時間或起牀時間。'We found that even among healthy, active individuals, sleep timing and circadian preference are related to activity patterns and attitudes toward physical activity,' said principal investigator Kelly Glazer Baron, associate professor of neurology and director of the Behavioral Sleep Medicine Program at the Feinberg School of Medicine at Northwestern University in Chicago, Illinois.
“我們發現即使是健康又愛運動的人，睡眠時間和個人運動偏好也與活動模式和運動態度相關，”這項研究的首席研究員凱利·格雷澤·巴倫說，他也是芝加哥伊利諾斯州西北大學範伯格醫學院的神經學副教授和行爲睡眠醫學項目主任。

'Waking up late and being an evening person were related to more time spent sitting, particularly on weekends and with difficulty making time to exercise.'
"晚上熬夜久坐的人，早上起牀晚，尤其是在週末很難抽出時間進行運動鍛鍊。”

The research abstract was published recently in an online supplement of the journal Sleep, and was being presented Wednesday, June 4, in Minneapolis, Minnesota, at SLEEP 2014, the 28th annual meeting of the Associated Professional Sleep Societies LLC.
這項研究報告摘要最近被髮表在在線雜誌《睡眠》上，同時在6月4日明尼蘇達州明尼阿波利斯舉行的第28屆睡眠協會年會上得以呈現。

The study group comprised 123 healthy adults with a self-reported sleep duration of at least 6.5 hours.
研究小組參考123名健康成人自己記錄的至少6.5小時的睡眠時間。

Sleep variables were measured by seven days of wrist actigraphy along with sleep diaries. Self-reported physical activity and attitudes toward exercise were evaluated by questionnaires including the International Physical Activity Questionnaire.
用腕式睡眠活動記錄儀記錄了七天的睡眠情況，並做睡眠日記。通過調查問卷方式，包括通過國際體力活動的調查問卷，調查鍛鍊身體和運動態度的自我評定情況。

'This was a highly active sample averaging 83 minutes of vigorous activity per week,' said Glazer Baron.
“每週平均83分鐘的劇烈活動已經屬於運動量很大的範例了，”格雷澤·巴倫說。

'Even among those who were able to exercise, waking up late made it and being an evening person made it perceived as more difficult.'
“即使是能夠運動鍛鍊的人，晚睡晚起或久坐不動也會使得堅持運動成爲一件很困難的事情。”

According to Baron, the study suggests that circadian factors should be taken into consideration as part of exercise recommendations and interventions, especially for less active adults.
根據巴倫做的這項研究，建議應考慮把生理因素視爲運動鍛鍊的一部分干預因素，尤其是不運動的成人更要把這個因素考慮在內。

'Sleep timing should be taken into account when discussing exercise participation,' she added.
“與參與運動鍛鍊的人討論這個問題時，應該考慮到睡眠時間這個因素，”她補充道。

'We could expect that sleep timing would play even a larger role in a population that had more difficulty exercising.'
“我們會認爲在夜貓子這類人羣中，睡眠時間在其中起了比較大的作用，堅持按時運動鍛鍊就比較困難。 ”

The Centers for Disease Control and Prevention recommends that adults get at last 150 minutes of moderate-intensity aerobic activity every week and participate in muscle-strengthening activities on two or more days a week.
美國疾病控制和預防中心建議:成人每週堅持做150分鐘中等強度的有氧運動，每週進行兩天或兩天以上增強肌肉力量的運動。