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Long-TermBenefits参加健身运动长期效果DecreasesRiskofHeartDisease.Inactivepeoplearetwicemorelikelytodevelopcoronaryarterydisease(thearteriessurroundingtheheart)thenactivepeople.降低心脏病的发生率，不参加健身的人群患心脏病的比率是参加健身运动者的两倍。DecreasesBloodPressure.Highbloodpressureincreasestheriskofheartdisease,strokeandkidneydisease.Inactivepeoplearetwicemorelikelytodevelophighbloodpressurethenactivepeople.降低高血压的发生率。血压的增高是心脏病、肾脏病和脑中风的产生机率增加。不参加健身运动的人患高血压的风险是经常参加健身运动人的两倍。DecreasesBodyFat.Regularphysicalactivityhelpsmaintainoptimalbodyweightandcomposition.降低身体脂肪的含量。有规律地参加健身活动可以保持身体最佳的体重状态及比例。Longtermbenefits•DecreasesCholesterolLevel.Ahighbloodcholesterollevelincreasestheriskofheartdisease.RegularexerciseraisesthelevelofgoodHDLcholesterolandlowersthelevelofthebadLDLcholesterol.•降低体内胆固醇含量水平。高胆固醇会增加心脏病的危险。有规律地参加健身活动可以提高对身体有益的胆固醇的水平并且降低对身体有害的胆固醇的水平。•DecreasesRiskofDiabetesorhelpcontrollingthiscondition.Physicalactivitylowerstheriskoftype2diabetesandincreasesglucoseuptakeforthosewhoalreadyhavediabetes.Fitpersonshavediabetes66%lessoftenthanunfitpersons.•降低糖尿病的发生率。健身运动可以减少患二型糖尿病的机率并且有助于提高糖尿病人胰岛素的功能。进行健身运动的健康女性患糖尿病的可能性比不健身的女性少66%。•DecreasesRiskofCancer.Physicalactivitylowerstheriskofcolonandbreastcancer.•降低患癌症的危险。健身运动可以降低结肠癌和乳房癌的发生率。Longtermbenefits•Increasesthelifespan.Thephysicallyactivepeoplelivelongerthentheircounterpartsandbenefitfromabetterqualityoflife•增强生命力，延长生命。锻炼人群的寿命要比非锻炼人群的寿命长。•DecreasesRiskofOsteoporosis.Regularexercisedelaysbonelossandpromoteboneformation.•降低患骨质疏松的机率。定期锻炼可以延缓骨质损失并增强骨质密度。•DecreasesArthritisSymptoms.Regularexercisehelpskeepjointsflexibleandhelpsbuildmuscletosupportthejoint.•减轻关节疾病的症状。有规律地参加健身运动可以帮助保持关节柔韧度和关节腔的结构处于最佳状态。•DecreasesNumberofSickDays.Exercisersfeelsickalmost30%lessoftenthannon-exercisers.•缩短患病日期。参加健身运动的人群患病机率比不参加的人群少30%。Longtermbenefits•DecreasesChanceofPrematureDeath.Fitpeoplelivelongerthanunfitpeople.•减少英年早逝的机率，参加健身运动的人群比不参加的人群长寿。•Increasestheoverallphysicalcapacity(muscularstrength,muscularpower,muscularendurance,cardiovascularendurance,jointsflexibility,motorskills)thereforeyourworkingcapacity•Maintainsadesirablephysicalconditionthroughoutyourlife•ImprovesbodypostureandbodyshapeoveryourwholelifespanShort-TermBenefits参加健身运动的短期效果•RelaxesandRevitalizes.Physicalactivityreducesmentalandmusculartension,andatthesametime,increasesconcentrationandenergylevel.•使身心放松并恢复体力。健身运动可以降低身心的紧张程度，能提高我们的精力、增加我们的注意力。•ABreakFromDailyRoutineandWorries.Physicalactivityislikemini-vacation—you’reallowedtohavefun.•可以调节并减轻我们繁重的生活和工作的压力。健身运动像参加一个小型假日——我们总是会从中得到乐趣。•HelpsYouFeelGoodAboutYourself.Physicalactivityincreasesyourself-esteemandself-confidence.•使我们自我感觉良好。健身运动可以使我们得到自尊、增强我们的自信心。Shorttermbenefits•Improvesthequalityofyoursleep•Whilemanypeoplestartaphysicalactivityprogrambecauseoflong-termbenefits,it’stheshort-termbenefitsthatkeepthemmotivatedtocontinuethehabit.•有很多人进行健身运动是为了得到长期效果，短期锻炼的效果可激励人们继续保持锻炼的习惯。BenefitsofAerobicExercise:有氧锻炼的益处：•Muscularenduranceincreases.Basicallythismeansthatyoucandomorephysicalactivityforalongerlengthoftime.•肌肉耐力的提高。基本上指能够在较长的时间里完成较多的运动。•VO2maximal(maximaloxygenconsumption)increases.TheVO2maxisthemostimportantfactorwhichdeterminesthecardiovascularendurance•Thefunctionalcapacityofthelungsincreases•Theheartactuallybecomesfunctionallylarger.Thesizeoftheleftventricleorthepumpingsizeoftheheartincreases.•增强心脏功能。可增加左心室容积和心脏射血功能。Aerobicexercisebenefits•Thestrokevolumeoftheheartincreases.Morefluidispumpedperheartbeatatworkoratrest.•增加心脏的射血量。能增加心脏单位时间内的射血量。•Thecardiacejectionfractionimproves–出血分数•Theheartatrestwillbeatslower.Oneofthebeneficialsideaffectsofexerciseisthatyourheartrateisloweratrest.Eventhoughyourheartrateincreasesduringexercise,theresultantbeatssavedatrestresultinlesstotalworkbytheheart.Theamountofbeatssavedduringthe23hourswhenyouarenotexercisingarefargreaterthantheextrabeatsusedduringexercising.Thismeansthatifyouaretrainingregularlywhenyoureachtheageof60youcouldhavea40yearsoldheart•减缓心率。运动的效果之一就是减慢在休息状态下的心率水平。即使在锻炼的时候心率会相应的增高，由于在休息的时候心脏的跳动的次数减少，心脏每天工作的总负荷也会减少。Aerobicexercisebenefits•Thebodyusesoxygenmoreefficiently.Thisistruenotonlyataphysicallevelbutalsoabiologicalorcellularlevel.Yourbodywillbeabletoperformitsvitaltaskseasier.•帮助身体更有效地利用氧气。这不仅仅是在物理变化的水平上，而且是一种生理微观细胞的变化，你的身体将更加胜任更高难度的运动。•Thehemoglobinconcentrationinbloodincreases•Thelacticacidtoleranceandbufferingcapacityimproves.Thismeansthatyouwillbeabletoperformamorestrenuouseffortforlongertimethanbefore•Increaseinthenumberofcapillaries.Youcantransfermoreoxygentothebody'smuscles.Thecapillariesarealsowherethebodyexchangesnutrientsandtoxins,hence,anotherboostforyourimmunesystem.•增加毛细血管数量。你能够为身体内的肌肉输送更多的氧气，毛细血管也是细胞交换氧气及废物的地方，因此，你肌体的免疫能力得到增强。Aerobicexercisebenefits•Decreasesthestoresoffatinthebody.Aerobicexerciseburnsfatfasterthananyotheractivity.Alsotheaerobicallytrainedpeoplehaveagreaterabilityforburningfatthanuntrainedpersons.•减少体内脂肪的堆积。有氧运动比任何一种其它的健身方式更能够消耗脂肪。•Thebodyburnscaloriesmoreefficiently.Youcandomoreworkwithlessenergy.•肌体将更有效地燃烧卡路里。你可以利用较少的热量做更多的工作。•Psychologicalandemotionalstressrelief.Helpstakeyourmindoffyourproblems.Thebodyalsoreleaseshor