研究：平时不锻炼，周末补运动有用吗?

近日，巴西圣保罗联邦大学（Federal University of São Paulo）研究人员的一项最新研究发现，工作日没时间锻炼，只在周末锻炼仍可降低早逝风险。

这项研究发表于国际著名医学期刊《JAMA Internal Medicine》上。

无注释原文：

‘Weekend warrior’ exercise still lowers risk of premature death – new research

The Conversation

We’re all told time and again just how important it is to exercise for good health. But with our busy schedules, finding the time to work out is often easier said than done. For many of us, the weekend is the only time we can get to the gym or go for a run.

UK exercise guidelines suggest that adults should do at least 150 minutes of moderate exercise (or 75 minutes of vigorous exercise) a week for good health. But debate is growing around the issue of whether or not you can still get the benefits of exercise if you squeeze it all in on a weekend (sometimes called “weekend warrior” exercise) instead of spreading it throughout the week. This is what a recent study sought to find out.

They found that weekend warrior exercise still has many benefits to health – with the study showing people who only exercise two days a week had lower risk of premature death from any cause, compared to people who do not exercise. But, they also found that spreading your workouts throughout the week was associated with the greatest benefits for your health.

To conduct their study, the researchers looked at more than 60,000 adults aged 40 and over. Data on the participants was collected by the Health Survey for England and the Scottish Health Survey between 1994 and 2012. Participants were also asked about their exercise habits.

Participants were then categorised as being a “weekend warrior” (meeting recommended activity guidelines over a minimum one to two days per week), “regularly active” (meeting recommended activity guidelines over a minimum of three days per week), “insufficiently active” (exercising less than recommended) or “inactive”. Using data from the surveys and The British National Health Service Central Registry for Deaths, the authors then compared how many from each category had died during the study.

Weekend warrior exercisers had a 30% lower risk of premature death from all causes compared to inactive people. Risk of death from cardiovascular disease was also around 40% lower, while risk of death from all types of cancer was around 18% lower compared to those who were inactive.

Of course, regularly active people had the best health overall – and had a 5% lower risk of premature death from any cause compared to weekend warriors. This finding is consistent with previous research, which suggests the more exercise you do, the more beneficial it is to your health. But this is only true up to a certain point – with research showing that doing more than five times the minimum recommended weekly activity (the equivalent of around 12.5 hours of moderately exercise, or just over six hours of vigorous activity) has no added benefits.

It’s well-known that exercise improves our cardiorespiratory fitness, which is important for making sure our heart and lungs function effectively. Not only does this allow us to exercise longer and more intensely, it also improves other aspects of our health – such as lowering blood pressure. This is also likely the reason research shows people who exercise regularly have lower risk of premature death from any cause.

Exercise also lowers body fat and reduces inflammation, which may all explain why physical activity reduces risk of death from cancer.

But research shows that how often you exercise is also important for improving and maintaining fitness. In fact, as little as 72 hours between workouts is enough for “detraining” to happen. This refers to the partial or complete loss of training adaptations (such as better cardiovascular function) that happens when we stop exercising. While some detraining is likely to happen in people who only exercise on weekends, consistently training – even if it’s only on weekends – will still lead to adaptations that are good for health.

While this research gives hope to those who can’t exercise regularly, it must be interpreted with caution. The study has limitations, as acknowledged by the authors. The data was self-reported by participants, some of whom may have embellished the amount of exercise they really did. Also, the amount of exercise participants reported on only referred to the amount they did in the four weeks prior to the interview, which might not actually represent how much they did for the duration of the 20-year study. The researchers also excluded the physical activity a person did as part of their job. This is relevant as it can also contribute to lower risk of death from disease.

The key message from this study is that doing some physical activity is better than doing nothing. So if you can only get your workouts in on weekends, you’re still likely to have better health compared to someone who does not exercise regularly. But the more regular physical activity you can do, the better.

Exercise, combined with a proper diet, is essential for good health. Adding in resistance training (such as weight lifting) alongside cardio may help further boost the benefits of exercise on your health.

- ◆ -

注：中文文本为机器翻译仅供参考，并非一一对应

含注释全文：

‘Weekend warrior’ exercise still lowers risk of premature death – new research

The Conversation

We’re all told time and again just how important it is to exercise for good health. But with our busy schedules, finding the time to work out is often easier said than done. For many of us, the weekend is the only time we can get to the gym or go for a run.

我们被反复告知锻炼身体对健康有多重要。但是在我们繁忙的日程安排中，找时间锻炼往往说起来容易做起来难。对我们许多人来说，周末是我们唯一可以去健身房或跑步的时间。

time and (time) again

表示“屡次，经常”，英文解释为“very often”举个🌰：

I've told you time and time again - look before you cross the road.

我多次跟你说过——过马路之前要先看一看。

work out

1）表示“锻炼身体”，英文解释为“to exercise in order to improve the strength or appearance of your body”举个🌰：

He works out in the gym two or three times a week.

他每周在健身房锻炼两三次。

2）表示“发生；发展；进展顺利”，英文解释为“To happen or develop in a particular way; If a situation works out well or works out, it happens or progresses in a satisfactory way.”举个🌰：

Let's hope this new job works out well for him.

希望这项新工作会非常适合他。

Things just didn't work out as planned.

事情没有像计划的那样进展顺利。

easier said than done

表示“说来容易做来难；说说容易”，英文解释为“said when something seems like a good idea but would be difficult to do”举个🌰：

"Why don't you just ask him to pay?" "That's easier said than done."

“你为什么不让他付钱？”“说得倒容易。”

UK exercise guidelines suggest that adults should do at least 150 minutes of moderate exercise (or 75 minutes of vigorous exercise) a week for good health. But debate is growing around the issue of whether or not you can still get the benefits of exercise if you squeeze it all in on a weekend (sometimes called “weekend warrior” exercise) instead of spreading it throughout the week. This is what a recent study sought to find out.

英国的运动指南建议，为了健康，成年人每周至少应该进行150分钟的适度运动（或75分钟的剧烈运动）。但是，围绕这样一个问题的争论越来越多：如果你把运动时间全部挤在周末（有时被称为“周末勇士”锻炼），而不是分散在一周内锻炼，你是否还能获得运动的好处？这就是最近的一项研究试图探寻的问题。

moderate

表示“中等的；不过分的，适度的”，英文解释为“neither small nor large in size, amount, degree, or strength”举个🌰：

The cabin is of moderate size - just right for a small family.

这间小屋中等大小——正适合一个小家庭。

vigorous

表示“充满活力的；有力量的；精力旺盛的”，英文解释为“very forceful or energetic”如：a vigorous debate 激烈的辩论。

squeeze

1）表示“（困难地）挤进，挤过”，英文解释为“to get in, through, under, etc. with difficulty”举个🌰：

She squeezed through the crowd and found a seat at the front.

她从人群中挤过去，在前面找了个座位。

2）表示“挤压；捏”，英文解释为“to press sth firmly, especially with your fingers”如：to squeeze a tube of toothpaste 挤牙膏，举个🌰：

He squeezed her arm reassuringly.

他安慰地捏了捏她的手臂。

🎬电影《今晚带我回家》（Take Me Home Tonight）中的台词提到：Come on, punch it up. punch. and squeeze real tight 来 击个拳 击拳 然后握紧。

weekend warrior

表示“周末勇士，周末武士（仅在周末外出参加活动的人，尤指室内工作者）”，英文解释为“a person who takes part in a particular activity only at weekends”举个🌰：

The article examines sports-related injuries in weekend warriors.

本文探讨“周末勇士”的运动损伤问题。

They found that weekend warrior exercise still has many benefits to health – with the study showing people who only exercise two days a week had lower risk of premature death from any cause, compared to people who do not exercise. But, they also found that spreading your workouts throughout the week was associated with the greatest benefits for your health.

他们发现，“周末勇士”锻炼仍然对健康有很多好处——研究显示，与不锻炼的人相比，每周只锻炼两天的人因任何原因过早死亡的风险较低。但是，他们也发现，分散在一周内运动对你的健康有最大的好处。

premature

表示“过早的；不成熟的；仓促的”，英文解释为“happening or done too soon, especially before the natural or suitable time”如：premature birth/death 早产/夭折。

To conduct their study, the researchers looked at more than 60,000 adults aged 40 and over. Data on the participants was collected by the Health Survey for England and the Scottish Health Survey between 1994 and 2012. Participants were also asked about their exercise habits.

为了进行这项研究，研究人员调查了60,000多名40岁及以上的成年人。参与者的数据是由英格兰健康调查和苏格兰健康调查在1994年至2012年间收集的。参与者还被问及他们的运动习惯。

Participants were then categorised as being a “weekend warrior” (meeting recommended activity guidelines over a minimum one to two days per week), “regularly active” (meeting recommended activity guidelines over a minimum of three days per week), “insufficiently active” (exercising less than recommended) or “inactive”. Using data from the surveys and The British National Health Service Central Registry for Deaths, the authors then compared how many from each category had died during the study.

然后，参与者被分为“周末勇士”（每周至少一到两天符合推荐的运动指南）、“经常运动”（每周至少三天符合推荐的运动指南）、“运动不足”（锻炼少于推荐）或“不运动”。作者使用调查数据和英国国家卫生服务中心死亡登记处的数据，比较了研究期间每个类别中有多少人死亡。

categorise

英式categorise 美式 categorize 表示“将…分类；把…加以归类”，英文解释为“to put people or things into groups according to what type they are”举个🌰：

Participants were categorised according to age.

参加者按年龄分组。

类似的：

📍电影院要开啦！文中出现了be graded，替换be categorised as，grade作动词，表示“（按能力、质量、大小等将…）分级，分等，分类”（to arrange people or things in groups according to their ability, quality, size, etc.）

recommend

表示“推荐，介绍；建议”，英文解释为“to suggest that someone or something would be good or suitable for a particular job or purpose, or to suggest that a particular action should be done”举个🌰：

I can recommend the chicken in mushroom sauce - it's delicious.

我可以向您推荐蘑菇汁鸡肉——这道菜非常可口。

Weekend warrior exercisers had a 30% lower risk of premature death from all causes compared to inactive people. Risk of death from cardiovascular disease was also around 40% lower, while risk of death from all types of cancer was around 18% lower compared to those who were inactive.

与不运动的人相比，“周末勇士”锻炼者因各种原因过早死亡的风险降低了30%。与不运动的人相比，死于心血管疾病的风险也降低了40%左右，而死于所有类型癌症的风险降低了18%左右。

cardiovascular

cardiovascular /ˌkɑːdɪəʊˈvæskjʊlə/ 表示“心血管的”，英文解释为“Cardiovascular means relating to the heart and blood vessels.”举个🌰：

Smoking places you at serious risk of cardiovascular and respiratory disease.

吸烟会严重增加罹患心血管和呼吸道疾病的风险。

Of course, regularly active people had the best health overall – and had a 5% lower risk of premature death from any cause compared to weekend warriors. This finding is consistent with previous research, which suggests the more exercise you do, the more beneficial it is to your health. But this is only true up to a certain point – with research showing that doing more than five times the minimum recommended weekly activity (the equivalent of around 12.5 hours of moderately exercise, or just over six hours of vigorous activity) has no added benefits.

当然，经常运动的人总体上健康状况最好——与“周末勇士”相比，因任何原因过早死亡的风险降低了5%。这一发现与之前的研究一致，该研究表明你运动越多，对你的健康越有益。但这只在一定程度上是正确的——研究表明，每周进行超过五倍的最低推荐运动量（相当于大约12.5小时的适度运动，或刚超过6小时的剧烈运动）没有额外的好处。

equivalent

1）作形容词，表示“（价值、数量、意义、重要性等）相等的，相同的”，英文解释为“equal in value, amount, meaning, importance, etc.”举个🌰：

Eight kilometres is roughly equivalent to five miles.

八公里约等于五英里。

2）作名词，表示“相等的东西；等量；对应词”，英文解释为“a thing, amount, word, etc. that is equivalent to sth else”。

比如，提到Weibo时候会介绍为中国版的Twitter，常见的有几种说法：

🧣Weibo, China's Twitter-like service (SCMP)

🧣Weibo, the Chinese equivalent to Twitter (NPR NEWS)

🧣Twitter-like Weibo (Reuters)

🧣Weibo, a Twitter-like platform (NYT)

up to a point

表示“在一定程度上”，英文解释为“partly, or to a limited degree”举个🌰：

Of course there is some truth in all this, but only up to a point.

这当然有些道理，但仅在一定程度上。

It’s well-known that exercise improves our cardiorespiratory fitness, which is important for making sure our heart and lungs function effectively. Not only does this allow us to exercise longer and more intensely, it also improves other aspects of our health – such as lowering blood pressure. This is also likely the reason research shows people who exercise regularly have lower risk of premature death from any cause.

众所周知，运动可以改善我们的心脏与呼吸健康，这对确保我们的心肺功能正常工作很重要。这不仅让我们锻炼得更久、更激烈，还能改善我们健康的其他方面——比如降低血压。这也可能是研究表明经常锻炼的人因任何原因早逝的风险更低的原因。

cardiorespiratory

cardiorespiratory /ˌkɑː.di.əʊ.rɪˈspɪr.ə.tri/ 表示“心脏与呼吸的”，英文解释为“relating to the heart, the lungs, and the tubes and muscles in the body used for breathing”如：cardiorespiratory fitness 心脏与呼吸的健康。

Exercise also lowers body fat and reduces inflammation, which may all explain why physical activity reduces risk of death from cancer.

锻炼还可以降低体脂（body fat）和减少炎症，这可能都解释了为什么体育活动可以降低癌症死亡的风险。

inflammation

表示“发炎；炎症”，英文解释为“An inflammation is a painful redness or swelling of a part of your body that results from an infection, injury, or illness.”

But research shows that how often you exercise is also important for improving and maintaining fitness. In fact, as little as 72 hours between workouts is enough for “detraining” to happen. This refers to the partial or complete loss of training adaptations (such as better cardiovascular function) that happens when we stop exercising. While some detraining is likely to happen in people who only exercise on weekends, consistently training – even if it’s only on weekends – will still lead to adaptations that are good for health.

但是研究表明，你锻炼的频率对于改善和保持健康也很重要。事实上，两次锻炼之间只要72小时就足以发生“脱训”。这是指当我们停止锻炼时发生的部分或完全丧失锻炼适应性（如更好的心血管功能）。虽然部分“脱训”可能发生在只在周末锻炼的人身上，但持续锻炼——即使只是在周末——仍然会带来对健康有益的适应性。

adaptation

1）表示“适应”，英文解释为“the process of changing to suit different conditions”举个🌰：

Evolution occurs as a result of adaptation to new environments.

进化是生物适应新环境的结果。

2）表示“（电影、书、剧本等的）改编”，英文解释为“a film, book, play, etc. that has been made from another film, book, play, etc.”

While this research gives hope to those who can’t exercise regularly, it must be interpreted with caution. The study has limitations, as acknowledged by the authors. The data was self-reported by participants, some of whom may have embellished the amount of exercise they really did. Also, the amount of exercise participants reported on only referred to the amount they did in the four weeks prior to the interview, which might not actually represent how much they did for the duration of the 20-year study. The researchers also excluded the physical activity a person did as part of their job. This is relevant as it can also contribute to lower risk of death from disease.

虽然这项研究给那些不能经常锻炼的人带来了希望，但必须谨慎解读。正如作者所承认的，这项研究存在局限性。这些数据是参与者自我报告的，其中一些人可能夸大了他们真正做的运动量。此外，参与者报告的运动量仅指他们在采访前四周的运动量，这可能并不代表他们在20年研究期间的实际运动量。研究人员还排除了个人在工作过程中所做的体育活动。这是相关的，因为它也可能有助于降低疾病死亡的风险。

interpret

1）表示“诠释；说明”，英文解释为“to explain the meaning of sth”举个🌰：

The students were asked to interpret the poem.

学生们被要求诠释那首诗的意义。

2）表示“把…理解为；领会”，英文解释为“to decide that sth has a particular meaning and to understand it in this way ”举个🌰：

The data can be interpreted in many different ways.

这份资料可以从多方面解读。

3）表示“演绎（按自己的感觉演奏音乐或表现角色）”，英文解释为“to perform a piece of music, a role in a play, etc. in a way that shows your feelings about its meaning”举个🌰：

He interpreted the role with a lot of humour.

他把这个角色演得十分幽默。

4）表示“翻译，口译”（to change what someone is saying into another language）。

caution

作名词，表示“谨慎，小心，慎重”，英文解释为“great care and attention”举个🌰：We need to proceed with/exercise caution (= be careful in taking action, making decisions, etc.) 我们必须谨慎行事。

作动词，表示“告诫，提醒”，英文解释为“to warn someone”举个🌰：

The newspaper cautioned its readers against buying shares without getting good advice first.

报纸告诫读者事先没有获得好的建议，不要购买股票。

embellish

表示“装饰，修饰；给…添枝加叶，渲染”，英文解释为“to make something more beautiful or interesting by adding something to it”举个🌰：

The ceiling was embellished with flowers and leaves.

天花板上装饰着花和叶。

exclude

1）表示“排除…；不考虑…；认为…不可能”，英文解释为“to decide that something is not true or possible”举个🌰：

We can't exclude the possibility that he is dead.

我们不能排除他已经死亡的可能性。

2）表示“阻止…进入；把…排斥在外”，英文解释为“to prevent someone or something from entering a place or taking part in an activity”举个🌰：

Microbes must, as far as possible, be excluded from the room during an operation.

在手术过程中，要尽可能防止细菌进入手术室。

🎬电影《简·爱》（Jane Eyre）中的台词提到：Children, I exhort you to shun her, exclude her, shut her out from this day forth. 孩子们，奉劝你们离她远点，排斥她，从今天起与她隔绝。

The key message from this study is that doing some physical activity is better than doing nothing. So if you can only get your workouts in on weekends, you’re still likely to have better health compared to someone who does not exercise regularly. But the more regular physical activity you can do, the better.

这项研究的关键信息是，做一些体育活动总比什么都不做要好。因此，如果你只能在周末锻炼，与不经常锻炼的人相比，你的健康状况仍然可能更好。但越常锻炼还是越好的。

Exercise, combined with a proper diet, is essential for good health. Adding in resistance training (such as weight lifting) alongside cardio may help further boost the benefits of exercise on your health.

锻炼，加上适当的饮食，对健康至关重要。在有氧运动的同时增加抗阻训练（如举重）可能有助于进一步提高锻炼对健康的益处。

resistance training

表示“（尤指为了增进肌肉力量而进行的）抗阻力训练”，英文解释为“the activity of lifting heavy objects for exercise, especially to improve the strength of the muscles”

cardio

cardio /ˈkɑː.di.əʊ/ 表示“可提高心跳频率的运动；有氧运动”，英文解释为“physical exercise that increases the rate at which your heart works”举个🌰：

My workout usually includes 2 to 4 minutes of cardio.

我的健身运动通常包括2-4分钟的有氧运动。

boost

作动词，表示“改善；提高；增强；推动”，英文解释为“to improve or increase something”举个🌰：

The theatre managed to boost its audiences by cutting ticket prices.

剧院设法通过降低票价来增加观众数量。

📍“佩洛西有病还是先治病吧”文中提到be boosted，get boosted用来指打了加强针（疫苗），也有说booster shot/booster dose.

- 今日盘点 -

· time and (time) again

· work out

· easier said than done

· moderate

· vigorous

· squeeze

· weekend warrior

· premature

· categorise

· recommend

· cardiovascular

· equivalent

· up to a point

· cardiorespiratory

· inflammation

· adaptation

· interpret

· caution

· embellish

· exclude

· resistance training

· cardio

· boost

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