Many people think that getting fit means devoting your life to the gym and slogging it out for hours. And unsurprisingly, that can be pretty off-putting. But increasingly we're realising that short workouts can be much more effective than long ones, if you just know what to do.

很多人認(rèn)為身體健康就意味著全身心的投入到健身房，鍛煉幾個(gè)小時(shí)再出來(lái)。預(yù)料之中的是，如果真是這樣倒是會(huì)令人反胃。但我們?cè)絹?lái)越意識(shí)到，如果你知道正確做法，那么短時(shí)間的鍛煉可能比長(zhǎng)時(shí)間的鍛煉更有效

It turns out that just a minute's exercise a day can have a hugely beneficial impact on your health. According to a study by the Universities of Exeter and Leicester, women who do 60-120 seconds of high-intensity weight-bearing exercise a day have four per cent better bone density than those who do less than a minute.

結(jié)果表明：一天只要鍛煉一分鐘就能給你的健康帶來(lái)巨大益處。埃克塞特大學(xué)和萊斯特大學(xué)的一項(xiàng)研究表明：與那些每天鍛煉不到一分鐘的女性相比，那些每天做60至120秒高強(qiáng)度負(fù)重運(yùn)動(dòng)的女性，其骨密度要高4%。

Women who exercise for over two minutes have even stronger bones, with density six per cent higher than those who do under a minute. After the age of 30, people tend to lose more bone mass than they gain, and the higher your bone density, the lower your likelihood of developing osteoporosis. You're also less likely to have bone fractures in old age.

鍛煉兩分鐘以上的女性擁有更強(qiáng)健的骨頭，其骨密度比鍛煉低于一分鐘的女性要高6%。30歲之后，人們丟失的骨密度往往比得到的要多，而且骨密度越高，患骨質(zhì)疏松癥的可能性就越小。同時(shí)，年老的時(shí)候也不太可能發(fā)生骨折。

The study was conducted on over 2,500 female participants, and it's women who are most at risk of osteoporosis, with bone density declining significantly after the menopause. According to the International Osteoporosis Foundation, a tenth of women aged 60 are affected by osteoporosis, and this rises to two-thirds of women aged 90.

該研究調(diào)查了2500位以上的女性受試者，而且這些女性是最容易得骨質(zhì)疏松癥的，她們的骨密度在絕經(jīng)后明顯下降。國(guó)際骨質(zhì)疏松基金會(huì)表示，對(duì)于60歲的女性，十分之一的人都會(huì)患有骨質(zhì)疏松癥，而對(duì)于90歲的女性，這一比例會(huì)升至三分之二。

What's more, one in three women over the age of 50 and one in five men of the same age will suffer from osteoporotic fractures. But further research needs to be done to work out how best one should undertake exercise in order to improve bone density the most.

此外，對(duì)于50歲以上的人群而言，三分之一的女性和五分之一的男性將患有骨質(zhì)疏松性骨折。但研究人員還需做進(jìn)一步的研究，以找出最佳鍛煉方式、最大化的提高骨密度。

"We don't yet know whether it's better to accumulate this small amount of exercise in bits throughout each day or all at once, and also whether a slightly longer bout of exercise on one or two days per week is just as good as one to two minutes a day," said lead author Dr Victoria Stiles.

"我們還不清楚到底是每天時(shí)不時(shí)的鍛煉一小會(huì)兒有效，還是每天一次性大量鍛煉才有效，也不知道一周一兩次稍長(zhǎng)時(shí)間的鍛煉是否和每天鍛煉兩分鐘有著同樣的效果，"首席作者維多利亞·斯蒂爾斯博士說(shuō)道。

"But there's a clear link between this kind of high-intensity, weight-bearing exercise and better bone health in women." To reach their conclusions, the researchers asked their participants to wear activity monitors for a week and then compared this data to measurements of their bone health.

"但這種高強(qiáng)度的負(fù)重鍛煉與女性骨頭更健康之間存在明顯聯(lián)系。"為了得出結(jié)論，研究人員讓受試者佩戴活動(dòng)檢測(cè)器一周，隨后將這一數(shù)據(jù)與她們的骨健康測(cè)量值進(jìn)行了對(duì)比。

Many people think that getting fit means devoting your life to the gym and slogging it out for hours. And unsurprisingly, that can be pretty off-putting. But increasingly we're realising that short workouts can be much more effective than long ones, if you just know what to do.

很多人認(rèn)為身體健康就意味著全身心的投入到健身房，鍛煉幾個(gè)小時(shí)再出來(lái)。預(yù)料之中的是，如果真是這樣倒是會(huì)令人反胃。但我們?cè)絹?lái)越意識(shí)到，如果你知道正確做法，那么短時(shí)間的鍛煉可能比長(zhǎng)時(shí)間的鍛煉更有效

It turns out that just a minute's exercise a day can have a hugely beneficial impact on your health. According to a study by the Universities of Exeter and Leicester, women who do 60-120 seconds of high-intensity weight-bearing exercise a day have four per cent better bone density than those who do less than a minute.

結(jié)果表明：一天只要鍛煉一分鐘就能給你的健康帶來(lái)巨大益處。埃克塞特大學(xué)和萊斯特大學(xué)的一項(xiàng)研究表明：與那些每天鍛煉不到一分鐘的女性相比，那些每天做60至120秒高強(qiáng)度負(fù)重運(yùn)動(dòng)的女性，其骨密度要高4%。

Women who exercise for over two minutes have even stronger bones, with density six per cent higher than those who do under a minute. After the age of 30, people tend to lose more bone mass than they gain, and the higher your bone density, the lower your likelihood of developing osteoporosis. You're also less likely to have bone fractures in old age.

鍛煉兩分鐘以上的女性擁有更強(qiáng)健的骨頭，其骨密度比鍛煉低于一分鐘的女性要高6%。30歲之后，人們丟失的骨密度往往比得到的要多，而且骨密度越高，患骨質(zhì)疏松癥的可能性就越小。同時(shí)，年老的時(shí)候也不太可能發(fā)生骨折。

The study was conducted on over 2,500 female participants, and it's women who are most at risk of osteoporosis, with bone density declining significantly after the menopause. According to the International Osteoporosis Foundation, a tenth of women aged 60 are affected by osteoporosis, and this rises to two-thirds of women aged 90.

該研究調(diào)查了2500位以上的女性受試者，而且這些女性是最容易得骨質(zhì)疏松癥的，她們的骨密度在絕經(jīng)后明顯下降。國(guó)際骨質(zhì)疏松基金會(huì)表示，對(duì)于60歲的女性，十分之一的人都會(huì)患有骨質(zhì)疏松癥，而對(duì)于90歲的女性，這一比例會(huì)升至三分之二。

What's more, one in three women over the age of 50 and one in five men of the same age will suffer from osteoporotic fractures. But further research needs to be done to work out how best one should undertake exercise in order to improve bone density the most.

此外，對(duì)于50歲以上的人群而言，三分之一的女性和五分之一的男性將患有骨質(zhì)疏松性骨折。但研究人員還需做進(jìn)一步的研究，以找出最佳鍛煉方式、最大化的提高骨密度。

"We don't yet know whether it's better to accumulate this small amount of exercise in bits throughout each day or all at once, and also whether a slightly longer bout of exercise on one or two days per week is just as good as one to two minutes a day," said lead author Dr Victoria Stiles.

"我們還不清楚到底是每天時(shí)不時(shí)的鍛煉一小會(huì)兒有效，還是每天一次性大量鍛煉才有效，也不知道一周一兩次稍長(zhǎng)時(shí)間的鍛煉是否和每天鍛煉兩分鐘有著同樣的效果，"首席作者維多利亞·斯蒂爾斯博士說(shuō)道。

"But there's a clear link between this kind of high-intensity, weight-bearing exercise and better bone health in women." To reach their conclusions, the researchers asked their participants to wear activity monitors for a week and then compared this data to measurements of their bone health.

"但這種高強(qiáng)度的負(fù)重鍛煉與女性骨頭更健康之間存在明顯聯(lián)系。"為了得出結(jié)論，研究人員讓受試者佩戴活動(dòng)檢測(cè)器一周，隨后將這一數(shù)據(jù)與她們的骨健康測(cè)量值進(jìn)行了對(duì)比。