打赢健身与肥胖的心理之战【TED演讲】

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P1 · 打赢健身与肥胖的心理之战【TED演讲】 p01 中英双语 (P1)

打赢健身与肥胖的心理之战【TED演讲】 p01 中英双语 (P1)

发布于 2026-09-25 · 时长 18:23

字幕摘录

时间	英文	中文
0:02	Is exercise important?	锻炼很重要吗?
0:05	Heart disease, cancer, diabetes?	心脏病、癌症、糖尿病?
0:09	One of the things they all have in common is	他们有一个共同点
0:11	they can be affected by obesity.	他们可能会受到肥胖的影响。
0:14	The first recorded heart attack in this country was in 1896.	这个国家第一次有记录的心脏病发作是在1896年.
0:19	In 1896 in this country, you had to get exercise to go to the bathroom.	1896年,在这个国家,你必须去洗手间锻炼.
0:21	Everybody lived on farms.	每个人都住在农场里
0:25	But we got smart.	但我们很聪明
0:26	We started building machines to help us get our work done.	我们开始制造机器 帮助我们完成我们的工作。
0:29	We moved to the cities and started pushing buttons for a living.	我们搬到了城市 开始按按钮为生。

展开字幕全文（370 条）

序号	英文	中文
1	Is exercise important?	锻炼很重要吗?
2	Heart disease, cancer, diabetes?	心脏病、癌症、糖尿病?
3	One of the things they all have in common is	他们有一个共同点
4	they can be affected by obesity.	他们可能会受到肥胖的影响。
5	The first recorded heart attack in this country was in 1896.	这个国家第一次有记录的心脏病发作是在1896年.
6	In 1896 in this country, you had to get exercise to go to the bathroom.	1896年,在这个国家,你必须去洗手间锻炼.
7	Everybody lived on farms.	每个人都住在农场里
8	But we got smart.	但我们很聪明
9	We started building machines to help us get our work done.	我们开始制造机器 帮助我们完成我们的工作。
10	We moved to the cities and started pushing buttons for a living.	我们搬到了城市 开始按按钮为生。
11	And pushing the wrong button could really create a lot of stress.	推错按钮会造成很大的压力。
12	And we started noticing that people were starting to die from clogging the arteries.	我们开始注意到人们开始死于动脉堵塞。
13	By the Korean War, half the soldiers,	到了朝鲜战争,一半的士兵,
14	averaging 19 years of age, killed during that war,	平均19岁,死于战争
15	showed significant blockage of coronary arteries.	冠状动脉出现显著阻塞.
16	In 1956, the Eisenhower administration had a big meeting in Washington, D.C.	1956年,艾森豪威尔政府在美国华盛顿举行了一次大型会议.
17	The military was noticing something funny starting to happen.	军方注意到一些有趣的事情开始发生
18	It was becoming increasingly difficult to find young American men	越来越难找到年轻的美国男人
19	who could pass the induction physicals for the military.	他们可以让军队通过上岗训练
20	They wanted to figure out who to blame.	他们想找出谁的错
21	What's the problem?	有什么问题吗?
22	They looked into the public schools,	他们调查了公立学校,
23	and some researchers had done fitness tests involving the ability of our students	有些研究者进行了健身测试 涉及学生的能力
24	at the high school and junior high school level	中学和初中
25	to perform what they call functional movements,	进行他们所谓的功能运动,
26	just everyday things you might have to do in your job or in your lives.	只是日常的事情 你可能不得不做 在你的工作或你的生活。
27	Like, you know, can you bend over and touch your toes, you know?	像,你知道,你能弯腰 和摸你的脚趾,你知道吗?
28	At 16 years of age, you should be able to put your toes in your mouth.	十六岁时,应该能把脚趾放在嘴里.
29	We thought that was the dumbest idea anybody ever came up with,	我们认为这是最愚蠢的想法 谁想出,
30	to test kids for physical fitness,	测试孩子们的体能,
31	because we thought that kids are fit just because they're young.	因为我们觉得孩子很健康 只是因为他们还年轻
32	57.8% of our kids failed that test.	我们57.8%的孩子没有通过测试
33	We said that can't be right.	我们说过这不对
34	If that's true, we have the most unfit kids in the world,	如果是真的,我们有 世界上最不合适的孩子,
35	and folks, that's just not possible.	各位,这是不可能的
36	So they decided to take the test of the kids and give it to kids in Europe.	于是他们决定接受孩子们的测试,并提供给欧洲的孩子.
37	7% fail.	7%失败。
38	They shopped that test all over the world,	他们在世界各地购买测试,
39	could not find another group of kids on the planet	在地球上找不到另一组孩子
40	that had anywhere close to a 7% failure rate on that test,	测试失败率接近7%
41	a 57% failure rate on that test.	a 测试失败率为57%。
42	We came back and started what eventually became	我们回来了,开始了 最终成为
43	the President's Council on Physical Fitness and Sports.	总统体能和体育委员会。
44	After over 40 years now, everywhere you turn,	过了40多年之后,无论你变成什么样子,
45	somebody's been trying to put you and your kids on exercise programs.	有人试图让你和你的孩子参加锻炼计划
46	And then we got another bright idea.	然后我们有了另一个好主意。
47	Why don't we check to see how fit we've become?	为什么我们不检查 看看我们变得多么适合呢?
48	40% of us are still enthusiastically avoiding exercise.	我们40%的人仍然热衷于避免锻炼。
49	50% are exercising and still in lousy shape.	50%的人正在锻炼 身体仍然很差
50	About 10% are keeping fit.	大约10%保持正常。
51	University of Indiana measured the fitness level of 4 million kids	印第安纳大学测量了400万儿童的健康水平
52	between 6 and 17 years of age,	6至17岁;
53	and found in the middle of all this hoopla about exercise,	在关于锻炼的胡同中间,
54	57% of our kids are still failing fitness tests,	我们57%的孩子 仍然没有通过健身测试,
55	and fitness leaders say they're worse now than they were 30 years ago.	健身领袖说他们现在比30年前更糟糕
56	We're finding 14 to 19-year-old kids with 40% block at the coronary arteries.	我们发现14到19岁的孩子 在冠状动脉有40%的阻断
57	What used to be called adult-onset diabetes	所谓的成人糖尿病
58	is now showing up in kids between 4 and 10 years of age.	4到10岁的小孩都出现了
59	They say we're raising the first generation	他们说我们要养活第一代
60	that will have a shorter life expectancy	将缩短预期寿命;
61	than either their parents or grandparents.	他们的父母或祖父母。
62	It has never before happened in our history.	我们历史上从未发生过这种情况。
63	The state of Oregon has the highest rate of obesity	俄勒冈州肥胖率最高
64	than any state west of the Rockies.	比落基山脉以西的任何州都重要
65	Our public schools are being gutted because of budget cuts,	我们的公立学校因为预算削减而被拆散
66	and the first thing we always cut is physical education.	而我们总是削减的第一件事是体育。
67	They formed an Oregon Health Policy Commission	他们组成了俄勒冈州卫生政策委员会
68	to tell us how to solve this problem.	告诉我们如何解决这个问题。
69	They published a 65-page report, which basically said,	他们发表了一份长达65页的报告,基本上说,
70	we don't know.	我们不知道。
71	But they said this,	但他们说,
72	children's behaviors are substantially affected	儿童的行为受到很大影响
73	by the influential adults in their lives,	以有影响的成年人盟誓,
74	parents, grandparents, and teachers.	父母、祖父母和老师
75	Efforts to address childhood obesity in Oregon will not be successful	俄勒冈州解决儿童肥胖症的努力不会成功
76	unless they also include interventions	除非它们也包含干预
77	that influence the healthy eating	影响健康饮食
78	and physical activity behaviors of adults as well as children.	成人以及儿童的体育活动行为。
79	Now, they watered this message down a bit in their final draft,	现在,他们把这个消息 倒在他们的最终草稿,
80	but the idea was out.	但这个想法被淘汰了
81	How many of you get all the exercise you need?	你们有多少人得到所有你需要的锻炼?
82	And if not, why not?	如果不是,为什么不呢?
83	Well, the two most common objections are,	两种最常见的反对意见是:
84	what do you think it is?	你觉得是什么?
85	Number one, I don't have time.	第一,我没有时间。
86	Every time we've asked, I don't have time.	每次我们问,我都没有时间。
87	Number two, and this surprised me how often they stated	第二,这让我惊讶 他们经常说
88	and how boldly they stated was,	他们曾大胆地说:
89	I'm too lazy to do it even when I do have time.	我懒得做 即使我有时间。
90	Or the way one guy in South Carolina said it,	或者南卡罗来纳州一个人这么说
91	I swear after college I'd never sweat again.	我发誓大学毕业后我再也不会出汗了
92	Let's just call it lack of motivation.	我们只是称之为缺乏动力。
93	But every time we in the medical and fitness field	但是,每次我们 在医疗和健身领域
94	have been bold enough to ask, why don't you do it?	大胆地问,为什么不这样做?
95	You've been incredibly honest and you've been incredibly consistent.	你一直非常诚实 而且你一直非常一致
96	You've said two things over and over and over and over again.	尔时世尊复说二种言.
97	I don't have time and I don't know how to stay motivated to exercise.	我没有时间,我也不知道如何保持运动的积极性。
98	And you would think all medical and fitness leaders who cared	你会认为所有的医学和健身领袖 谁关心
99	would have scheduled a national convention somewhere,	本来会安排一个全国会议的地方,
100	got into a big room and said, let's just solve these two problems.	进入一个大房间说, 让我们只是解决这两个问题。
101	It has never happened.	它从来没有发生过。
102	As fitness leaders, we are not trained to deal with I don't have time	作为健身的领袖,我们没有受过训练,没有时间应付我
103	and I don't know how to stay motivated to exercise.	我不知道如何保持运动的动机。
104	I almost changed my major to the University of North Carolina	我差点把本科改到北卡罗来纳大学
105	when I heard some guys in California say,	当我听到一些家伙在加州说,
106	exercise to my wife is to take a bath, pull the plug and fight the current.	对我妻子的锻炼就是洗个澡 拔掉插头 对抗水流
107	What they teach us to say is, you've got to make exercise fun.	他们教我们说,你必须让运动有趣。
108	You ever heard that?	你听说过吗?
109	It's all over the place.	遍满一切处.
110	Make it fun.	作么生会.
111	Folks, over the past 39 years I've put over 10,000 Americans on exercise programs	各位,在过去的39年里,我给一万多名美国人安排了运动课程
112	and I'm here to tell you I've learned a lot about exercise.	我来告诉你我学到了很多锻炼
113	One of the things I've learned is, if what you're doing for exercise is fun,	我学到的一件事是, 如果你做的运动是乐趣,
114	I guarantee you, you're not doing it right.	我向你保证,你做得不对
115	There are physiological requirements that must be met in order to benefit	为了受益,必须满足生理要求。
116	from your exercise program whether you like it or not.	无论你喜不喜欢,从你的运动程序。
117	The intensity, the duration, the frequency of your exercise	运动的强度、持续时间和频率
118	are all more important than whether or not it's fun.	这比是否好玩更重要
119	You must work every muscle in the body, the cardiovascular system,	你必须工作 身体的每一个肌肉,心血管系统,
120	flexibility, muscle balance, muscle strength,	弹性,肌肉平衡,肌肉强度,
121	and there's no single activity or exercise that we know of	而我们所知道的活动和锻炼
122	that adequately works your total body.	让你的身体完全正常
123	If you don't sit down and design a total body workout, it isn't going to happen.	如果你不坐下来设计一个整体的体能锻炼,那是不可能的.
124	So how do you solve this problem?	那你怎么解决这个问题?
125	Well, I got to meet Dr. Mark Anshul.	我得见见马克·安舒尔医生
126	Dr. Mark Anshul has a dual professorship at Middle Tennessee State University	马克·安舒尔博士在中田纳西州立大学担任双教授
127	在Murfreesboro, 心理学系双重教授职位
128	and Health and Human Performance.	健康与人的表现。
129	He wrote an article conceptualizing a new fitness major.	他写了一篇文章 构思一个新的健身专业。
130	He was going to call it Applied Exercise Psychology,	他本打算称之为应用运动心理学
131	which would have been what I majored in had it existed when I was in school.	如果我在学校的时候就学过这个
132	But basically what he had done is wrote an article to the journal	但基本上,他所做的就是在杂志上写文章
133	of the Board of Sports Psychology	体育心理学委员会
134	{\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}解释一下他所看到的 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}这个新健身专业的理由
135	and explaining the problems he saw in physical fitness.	并解释他看到的问题 在身体健康。
136	And it almost exactly mirrored what I'd been speaking on for over 30 years	这几乎完全反映了我30多年来所说的话
137	to the point where I wanted to meet this guy.	我想见见这个人
138	So I flew back to Nashville, drove down to Murfreesboro,	所以我飞回纳什维尔 开车到穆弗里斯伯勒
139	looked him up in his office, went up to him,	在办公室里找过他,然后去找他
140	gave a great big bear hug and said, you're my hero.	拥抱了大熊 说,你是我的英雄。
141	And he called for security.	他呼吁安全。
142	No, that didn't happen.	不,那没有发生。
143	But I explained to him what I was doing	但我向他解释了我在做什么
144	and he was so appreciative of that	他非常欣赏
145	and has a new book out and promised to send me a new copy,	并有一本新书出来 并答应给我一份新副本,
146	which I haven't gotten yet.	我还没拿到呢
147	But what he basically said is this,	但他基本上说的是,
148	this fitness problem is more about our mental failures	这个健身问题更多是精神失常
149	than our physical failures.	而不是我们的身体失败。
150	It's more about your head and your attitude	更多是关于你的头和态度
151	than it is about your body.	而不是关于你的身体。
152	He said, you just can't decide to exercise	他说你不能决定锻炼
153	and have it sustain you for the rest of your life.	并拥有它维持你的余生。
154	So your brain's going to fight you.	所以,你的大脑会和你战斗。
155	You say, I'm going to start an exercise program.	你说,我要开始一个运动计划。
156	Your brain says, what are you doing?	你的大脑说,你在做什么?
157	Haven't we been down this road?	我们不是一直在这条路上吗?
158	Look at you.	看着你。
159	Look at your dog.	看着你的狗。
160	But he says, you have to win the mental battle and it's tough.	但他说,你必须赢得 精神战斗,这是艰难的。
161	One guy said he got in his car and decided to go to the health club.	一个人说他上了车 决定去卫生俱乐部
162	He got down to the intersection, the light turned red.	他走到十字路口 灯光变红了
163	He said, that's a sign.	他说,这是一个迹象。
164	Turn around and went back home.	转身归家.
165	But if you can win the mental battle for five consecutive years,	但如果你能连续五年赢得这场精神战
166	you will never go back to your previously sedentary lifestyle.	你永远不会回到你以前定居的生活方式。
167	But you got to keep it up.	但你得坚持下去
168	How do you win the psychological battle	你怎么赢得心理战
169	associated with getting ourselves to exercise?	和让自己运动有关?
170	Well, make it just that, a lifestyle.	好吧,就这样,一种生活方式。
171	It has to become a habit.	它必须成为一个习惯。
172	Now, we know that rather than working out every day,	现在,我们知道 而不是每天工作,
173	excuse me, three days a week, the way we've been taught,	对不起,每周三天,我们被教导的方式
174	working out seven days a week,	每周工作七天,
175	or according to the American College of Sports Medicine,	或者根据美国体育医学院,
176	work out most days or every day.	大部分时间或每天工作。
177	I said, thank you.	我说了 谢谢
178	I've been saying that for over 30 years.	我已经说了30多年了
179	See, it's easier to work out every day than it is to work out three days a week.	看,每天工作比每周工作三天容易。
180	Three days a week gives you too many decisions.	每周三天让你做太多决定
181	Monday, Wednesday, Friday, Tuesday, Thursday, Saturday.	星期一,星期三,星期五,星期二,星期四,星期六。
182	Can I skip today and double up tomorrow?	我可以跳过今天,明天加倍吗?
183	Folks, if you're negotiating about whether or not to work out, it's over.	伙计们,如果你们在谈判 是否工作,就结束了。
184	Do your workout first thing in the morning.	明早第一件事就是练功
185	You have a 300% greater chance of getting it done	你有300%的机会完成
186	than at any other time of day	时不时
187	because you have more control over your schedule	因为你更能控制你的日程
188	first day in the morning than any other time of day.	第一天早上,比其他任何时间。
189	Try to confine your workout time to 20 minutes or less.	尽量把锻炼时间限制在20分钟或更短的时间内.
190	The more time you spend exercising, the less likely you are to do it,	锻炼的时间越多 你就越不可能做到这一点,
191	and the more likely you are to get injured,	你受伤的可能性越大
192	it will keep you from doing it anyway.	它会阻止你这样做反正。
193	And then work against resistance.	然后努力抵抗
194	If you work against resistance, you get tired faster.	如果你反抗,你就会更疲惫。
195	Now, the most important rule in exercise physiology	现在,锻炼生理学最重要的规则
196	is called the overload principle.	称为超载原则。
197	It says no benefit occurs in any exercise program until you get tired.	上面说任何锻炼计划都无益 直到你累了
198	The problem is, as you get more fit,	问题是,随着你更健康,
199	what happens to the amount of work you have to do to get tired?	你为了感到疲惫必须做多少工作?
200	It goes up.	它会上升。
201	In the public schools, they did studies on high school boys	在公立学校,他们学习高中男生
202	and asked them to do as many push-ups they could every day until they got tired.	要求他们做尽可能多的俯卧撑 每天,直到他们累了。
203	Do that every day for a year.	一年里每天都这样
204	The boys who could do five push-ups on the first day after a year	一年后第一天就能做五次俯卧撑的男孩
205	were doing between 100 and 120 to get to the same level of fatigue	为了达到同样的疲劳程度
206	that five got them on the first day.	5个在第一天得到了他们。
207	We're talking major league boredom, even if you do have time.	我们说的是大联盟无聊, 即使你有时间。
208	So then we said, we'll just go on a diet.	所以我们说,我们只是去节食。
209	Well, folks, the quickest way I know to get an American fat is to go on a diet.	好了,伙计们,我知道最快速的方式 获得美国脂肪是去节食。
210	Don't ever diet another day the rest of your life.	终身不得再饮食.
211	Eat for nutrition, never eat for weight loss,	为营养而吃,为减肥而吃,
212	and never make any changes the way you eat	不要改变你的饮食方式
213	that you're not willing to make permanent.	你不愿意成为永久的。
214	Now, there's a lot more I want to talk about nutrition,	现在,还有更多的 我想谈论营养,
215	but for lack of time, let's just concentrate on physical fitness today.	但因为时间不够, 让我们只专注于今天的健身。
216	So seven days a week, first day in the morning,	所以每周七天, 第一天早上,
217	plan to spend about 20 minutes or less,	计划花大约20分钟或更少的时间
218	and then work against resistance so that as you become more fit,	然后努力抵抗,以便你变得更适合,
219	you don't spend more time, you work against more resistance.	你不花更多的时间, 你工作反对更多的抵抗。
220	So how do you do that?	那你怎么办?
221	Well, I was speaking to the University Rotary Club in Seattle,	我在西雅图的大学扶轮社演讲
222	and one of the members came up when I was done and said,	有个成员说:
223	I'm one of the editors for Prentice Hall Publishing.	我是普伦蒂斯·霍尔出版公司的编辑之一
224	We're the largest publishing company in America.	我们是美国最大的出版公司.
225	We have a waiting list of people that want to write books on exercise.	我们有一份等待名单 想要写书的人在练习。
226	Nobody is telling us how to stay motivated.	没有人告诉我们如何保持积极性。
227	And what you told us here today makes more sense	今天你告诉我们的事更有意义
228	than anything I've heard anywhere in the country.	比任何我听说过的国家。
229	We do a book for my company on fitness motivation, and I said, sure.	我们为公司写一本关于健身动机的书 我说,当然
230	That was 30 years ago, and I haven't gotten motivated to do it yet.	那是30年前的事了,我还没有被激励去做
231	But what I said was this.	但我说的是这个
232	The problem with fitness is we don't know what fitness is.	健身问题在于我们不知道什么是健身
233	And the reason we don't know what fitness is	而我们不知道什么是健身
234	is because there's no such thing as generic fitness.	因为没有普通健身
235	Fitness is activity-specific.	适应性是活动特有的。
236	Until you define what you're trying to get fit for, the term has no meaning.	在你定义你想要适应的东西之前,这个词没有任何意义.
237	I've trained Portland Trail Blazers, and I've trained Seattle Seahawks.	我训练过波特兰拖拉机 训练过西雅图海鹰
238	I've trained real estate agents, and I've trained plumbers.	我训练过房地产经纪人 也训练过水管工
239	Totally different approach to fitness,	完全不同的健身方法,
240	depending on what I'm trying to get done in that fitness program.	取决于我在健身计划中想做什么
241	So what is the most universal appeal I can make for physical fitness?	那么我对身体健康的最普遍呼吁是什么?
242	And I came down with this, health.	我带着这个,健康。
243	Exercise is being called the best medicine in America today,	锻炼是今天美国最好的医学
244	outperforming almost every prescribed medication in the country	国内几乎所有处方药的疗效都超过
245	in terms of its overall impact on our health.	从它对我国健康的总体影响来看。
246	Everything from colds and flu to cancer is being impacted by exercise.	从感冒和流感到癌症的一切正在受到运动的影响。
247	But you can't just pay lip service to the idea.	但你不能只是口头上说这个想法。
248	You actually have to do it.	其实你必须这样做。
249	So how much fitness do we need in order to be healthy?	那么,我们需要多少健身才能健康?
250	I said, no problem.	我说 没问题
251	I'll go through the experts.	我会通过专家。
252	I went to the medical school library in Portland to look up	我去波特兰的医学院图书馆找
253	how fit you have to be to stay healthy,	保持健康是多么适合你
254	and for the most part, I could find virtually nothing written on the subject.	大部分情况下,我几乎找不到任何关于这个主题的文字。
255	Some information on aerobic exercise, but other than that, there was nothing there.	一些关于有氧运动的信息,但除此之外,那里什么都没有.
256	So I went and talked with physiologists that I had known and read about	于是我去找我认识的生理医生谈 读到
257	and asked them their definition about physical fitness.	问他们身体健康的定义
258	And there are already tests and norms that had been established	已经建立了一些测试和规范
259	for the components that could make up total physical fitness,	能够构成完全身体健康的成分,
260	but nobody had ever packaged it and said,	但从来没有人打包 并说,
261	this is the level of fitness he wanted to have.	这是他想要的健身水平。
262	So that's exactly what I did.	所以我就是这么做的
263	I put together what I contended was a level of fitness sufficient to stay healthy,	我拼凑出我所认为的 足以保持健康的健康水平,
264	and for 14 years took my definition around the medical societies	14年来,我的定义 围绕医学会
265	and college physiology departments trying to get somebody to disagree with me,	和大学生理学系试图 让某人不同意我,
266	and to date have not found one disagreement on one item on my test.	至今为止,在我测试的一个项目上没有发现任何分歧。
267	So I turned it into a business that's still going now in Beaverton, Oregon.	所以我把它变成一个生意 现在仍在俄勒冈州比弗顿。
268	And then I wanted to get it even out farther to the general public.	然后,我想把它 更远的公众。
269	So I got on the speaker circuit, started teaching the general public	于是我上了扬声器电路 开始教大众
270	how to measure their own physical fitness	如何衡量自己的身体状况
271	that will be sufficient to impact your health,	足以影响你的健康,
272	both physical and mental health, by the way.	顺便说一句,身体和精神健康都一样。
273	And the test, which you'll believe we'll have a copy of later,	而测试,你会相信 我们会有一个副本以后,
274	is this.	这是这个。
275	Here's your test that you can do at home.	这是你的测试 你可以在家里做。
276	I want you to be flexible enough to sit on the floor with your legs straight	我要你足够灵活地坐在地板上 双腿直立
277	and reach your fingertips at least five inches past your toes.	指尖伸过脚趾至少5英寸
278	Most men can't touch their toes.	多数人不能动脚趾.
279	Some of you haven't seen them in five years.	你们有些人五年没见他们了
280	Why is flexibility that big a deal?	为什么灵活性那么重要?
281	Because one of the leading causes of not showing up for work in America is my back hurts.	因为没来美国工作的主要原因之一是我的背痛
282	Eighty-five percent of the back pain in America today	今天美国85%的背痛
283	is being traced to people with tight back muscles	被追踪到背部肌肉紧张的人
284	caused by weak stomach muscles because you sit so much.	胃肌肉虚弱导致的 因为你坐得太多
285	When the stomach muscles go on vacation,	当胃肌肉去度假,
286	the back muscles have to work overtime.	后面的肌肉必须加班
287	They tighten up, you bend over to pick up a pencil,	他们收紧了,你弯腰拿铅笔,
288	and you're off work for six weeks.	你休息六个星期。
289	Strengthen your abdominal muscles and stretch your lower back,	增强腹部肌肉,伸展腰部
290	and 85 percent of an 80 to $100 billion problem	以及80亿至1 000亿美元问题中的85%
291	will either lessen or go away completely.	要么放松 要么彻底消失
292	But none of you can strengthen your abdominal muscles	但你们都无法加强腹肌
293	by taking Don's pills.	用唐的药丸
294	You have to exercise.	你必须锻炼。
295	I want you to have enough cardiovascular endurance	我希望你有足够的心血管耐力
296	to be able to step up and down on a 16 and a quarter inch box chair or stool	在16英寸和四分之一英寸的盒子椅或凳子上上下
297	or an eight inch stair for three consecutive minutes.	或者连续三分钟的八英寸楼梯
298	Take the pulse for 15 seconds and multiply the beats by four.	取其脉十五秒,乘之以四节.
299	If your pulse is higher than 144 beats a minute for men	如果你的脉搏高于男人每分钟144次
300	or 156 beats a minute for women on a 16 and a quarter inch step,	或156击败一分钟 女性在16和四分之一英寸的台阶,
301	you just failed the test.	你只是没有通过测试。
302	And 75 percent of the people in this room, if you're typical, will fail that test.	这个房间里75%的人, 如果你是典型的, 将失败测试。
303	A lot of you runners don't have good cardiovascular fitness,	你们很多人的心血管不健全
304	but nobody's been able to explain that to you.	但没人能解释给你听
305	That test will.	那测试会的
306	And it's not my test.	这不是我的测试。
307	I didn't make it up.	不是我编的
308	It's out there being used by the research community.	它被研究界使用
309	And then finally, keep track of your body fat.	最后,跟踪你的脂肪。
310	One lady started a 15-mile-a-week jogging program	有个女士开始每周15英里的慢跑计划
311	with lightweight training, hoping to lose weight.	接受轻量级训练 希望减肥
312	She gained eight pounds but dropped six dress sizes	她长了八磅,但又减了六件衣服
313	because muscle is heavier than fat and takes up less space.	因为肌肉比脂肪重 占用的空间更少
314	This is a skin-fold caliber.	这是一个皮肤的口径。
315	I've been taking it everywhere I go every time I speak for over 30 years.	30多年来我每次说话都随处可见
316	It measures subcutaneous body fat.	它测量皮下身体脂肪。
317	Half the fat in your body is stored directly beneath the skin.	身体的一半脂肪直接储存在皮肤之下.
318	I can pinch the thickness of your skin in the upper back of the thigh for men,	我可以把你皮肤的厚度 压在大腿的上部
319	upper arm in the waistline for women.	上臂在腰线为女人。
320	I can fairly accurately tell you how much body fat you have.	我可以准确地告诉你你身上有多少脂肪
321	Women shouldn't carry more than 20 percent, men no more than 15 percent.	女人不能超过20%,男人不能超过15%。
322	If you carry more than that, you tend to be more prone to everything	如果你携带的更多, 你往往更容易对一切
323	from colds and flu to cancer.	从感冒和流感到癌症
324	And by the way, for you researchers,	顺便说一句 给研究者们
325	this is Sloan's formula that I'm using for estimating body fat.	这是斯隆的公式 我用来估计脂肪
326	And I'll be happy to stay around at the end of the day	我很乐意在最后呆着
327	and do body fat percentages for anybody who wants to have that done.	并做身体脂肪百分数 任何人谁想要做到这一点。
328	It's the quickest way I know to clear the room.	这是我知道最快速的方式 清理房间。
329	And if you don't have a skin-fold caliber, keep track of your body shape.	如果你没有皮肤上的口径, 跟踪你的身体形状。
330	If you're losing inches but you're not losing pounds, what are you losing?	如果你输了英寸,但你没有减肥,你有什么损失?
331	Fat.	发胖.
332	And that's a good thing.	且道个甚么.
333	So keep track of your shape.	注意你的形状
334	For men, you should at least keep track of your waistline.	对男人来说,你至少应该注意你的腰线
335	If you're dropping body fat,	如果你掉下来的脂肪,
336	you're almost always dropping the waistline measurement.	你几乎总是降低腰部测量。
337	For men, excuse me, for women, it's the hip measurement.	男人,对不起,女人,这是臀部测量。
338	Keep track of your hip measurement.	注意你的臀部测量
339	I found if you're dropping body fat, you're almost always dropping the hip measurement.	我发现如果你掉脂肪 你几乎总是掉臀部测量。
340	So your body's giving you the information you need to motivate you,	所以,你的身体给你的信息 你需要激励你,
341	but you have to know how to read your body.	但你必须懂得如何阅读你的身体。
342	This is stuff we should have taught you back in grade school,	这是我们本该在小学时教你的
343	and we didn't, being a major price for it as a nation.	我们没有,作为一个国家 是一个重大的代价。
344	And finally, don't forget to fit exercise into your busy schedule.	最后,别忘了将锻炼融入你繁忙的日程
345	Three basic things you want to remember with doing that.	有三件基本的事你要记住
346	Number one, I want you to work out every day.	第一,我要你每天锻炼
347	I want you to work out first thing in the morning.	我要你明天一早就去修炼
348	Every day, first thing in the morning, 20 minutes or less,	每天早上第一件事 20分钟或更短
349	and then work against resistance.	然后努力抵抗
350	But here are the motivational principles that I want you to say.	但我要你讲的是激励原则
351	I want you to define what fitness is.	我要你定义什么是健身
352	Until you gain agreement about what you're trying to do,	在你同意你所要做的事之前
353	you're in deep trouble.	你麻烦大了
354	Two, then I want you to measure fitness.	第二,那我要你量体力
355	Measuring fitness is a way of identifying what the need is.	衡量是否适合是确定需要的一种方法。
356	Focusing on the need is the thing that motivates you to do it	专注于需求 是激励你这样做的东西
357	and take it seriously.	认真对待
358	And three, I want you to reward physical fitness.	第三,我要你奖励身体健康
359	Isn't that important to get recognition for doing it?	这难道不是很重要吗?
360	I found one of the most effective reward tools I've ever found	我找到一个最有效的奖励工具
361	with physical fitness is the belief that you're intrinsically doing	身体健康就是认为自己是天生的
362	something that will impact your health.	会影响你健康的东西
363	It is the most powerful reason for exercise.	这是锻炼最有力的理由。
364	But beyond that, here's what comes in number two,	但除此之外,这里的第二,
365	little sticker stars and paper certificates.	小贴纸明星和纸质证书.
366	Some of the top executives in the state of Oregon,	俄勒冈州的一些高管
367	I've had rearranging their schedule to get their next sticker star.	我已经重新安排了他们的日程 以获得他们的下一个贴纸明星。
368	This stuff works, okay?	这东西有用,好吗?
369	So define fitness, measure fitness, and reward fitness.	因此定义健身,衡量健身,奖励健身.
370	Thank you.	谢谢

该视频共有字幕 370 条。解锁更多字幕为会员功能，请移动到 价格

P2 · 打赢健身与肥胖的心理之战【TED演讲】 p02 英文字幕(中文外挂) (P2)

打赢健身与肥胖的心理之战【TED演讲】 p02 英文字幕(中文外挂) (P2)

发布于 2026-09-25 · 时长 18:23

字幕摘录

时间	英文	中文
0:02	Is exercise important?	锻炼很重要吗?
0:05	Heart disease, cancer, diabetes?	心脏病、癌症、糖尿病?
0:09	One of the things they all have in common is	他们有一个共同点
0:11	they can be affected by obesity.	他们可能会受到肥胖的影响。
0:14	The first recorded heart attack in this country was in 1896.	这个国家第一次有记录的心脏病发作是在1896年.
0:19	In 1896 in this country, you had to get exercise to go to the bathroom.	1896年,在这个国家,你必须去洗手间锻炼.
0:21	Everybody lived on farms.	每个人都住在农场里
0:25	But we got smart.	但我们很聪明
0:26	We started building machines to help us get our work done.	我们开始制造机器 帮助我们完成我们的工作。
0:29	We moved to the cities and started pushing buttons for a living.	我们搬到了城市 开始按按钮为生。

展开字幕全文（370 条）

序号	英文	中文
1	Is exercise important?	锻炼很重要吗?
2	Heart disease, cancer, diabetes?	心脏病、癌症、糖尿病?
3	One of the things they all have in common is	他们有一个共同点
4	they can be affected by obesity.	他们可能会受到肥胖的影响。
5	The first recorded heart attack in this country was in 1896.	这个国家第一次有记录的心脏病发作是在1896年.
6	In 1896 in this country, you had to get exercise to go to the bathroom.	1896年,在这个国家,你必须去洗手间锻炼.
7	Everybody lived on farms.	每个人都住在农场里
8	But we got smart.	但我们很聪明
9	We started building machines to help us get our work done.	我们开始制造机器 帮助我们完成我们的工作。
10	We moved to the cities and started pushing buttons for a living.	我们搬到了城市 开始按按钮为生。
11	And pushing the wrong button could really create a lot of stress.	推错按钮会造成很大的压力。
12	And we started noticing that people were starting to die from clogging the arteries.	我们开始注意到人们开始死于动脉堵塞。
13	By the Korean War, half the soldiers,	到了朝鲜战争,一半的士兵,
14	averaging 19 years of age, killed during that war,	平均19岁,死于战争
15	showed significant blockage of coronary arteries.	冠状动脉出现显著阻塞.
16	In 1956, the Eisenhower administration had a big meeting in Washington, D.C.	1956年,艾森豪威尔政府在美国华盛顿举行了一次大型会议.
17	The military was noticing something funny starting to happen.	军方注意到一些有趣的事情开始发生
18	It was becoming increasingly difficult to find young American men	越来越难找到年轻的美国男人
19	who could pass the induction physicals for the military.	他们可以让军队通过上岗训练
20	They wanted to figure out who to blame.	他们想找出谁的错
21	What's the problem?	有什么问题吗?
22	They looked into the public schools,	他们调查了公立学校,
23	and some researchers had done fitness tests involving the ability of our students	有些研究者进行了健身测试 涉及学生的能力
24	at the high school and junior high school level	中学和初中
25	to perform what they call functional movements,	进行他们所谓的功能运动,
26	just everyday things you might have to do in your job or in your lives.	只是日常的事情 你可能不得不做 在你的工作或你的生活。
27	Like, you know, can you bend over and touch your toes, you know?	像,你知道,你能弯腰 和摸你的脚趾,你知道吗?
28	At 16 years of age, you should be able to put your toes in your mouth.	十六岁时,应该能把脚趾放在嘴里.
29	We thought that was the dumbest idea anybody ever came up with,	我们认为这是最愚蠢的想法 谁想出,
30	to test kids for physical fitness,	测试孩子们的体能,
31	because we thought that kids are fit just because they're young.	因为我们觉得孩子很健康 只是因为他们还年轻
32	57.8% of our kids failed that test.	我们57.8%的孩子没有通过测试
33	We said that can't be right.	我们说过这不对
34	If that's true, we have the most unfit kids in the world,	如果是真的,我们有 世界上最不合适的孩子,
35	and folks, that's just not possible.	各位,这是不可能的
36	So they decided to take the test of the kids and give it to kids in Europe.	于是他们决定接受孩子们的测试,并提供给欧洲的孩子.
37	7% fail.	7%失败。
38	They shopped that test all over the world,	他们在世界各地购买测试,
39	could not find another group of kids on the planet	在地球上找不到另一组孩子
40	that had anywhere close to a 7% failure rate on that test,	测试失败率接近7%
41	a 57% failure rate on that test.	a 测试失败率为57%。
42	We came back and started what eventually became	我们回来了,开始了 最终成为
43	the President's Council on Physical Fitness and Sports.	总统体能和体育委员会。
44	After over 40 years now, everywhere you turn,	过了40多年之后,无论你变成什么样子,
45	somebody's been trying to put you and your kids on exercise programs.	有人试图让你和你的孩子参加锻炼计划
46	And then we got another bright idea.	然后我们有了另一个好主意。
47	Why don't we check to see how fit we've become?	为什么我们不检查 看看我们变得多么适合呢?
48	40% of us are still enthusiastically avoiding exercise.	我们40%的人仍然热衷于避免锻炼。
49	50% are exercising and still in lousy shape.	50%的人正在锻炼 身体仍然很差
50	About 10% are keeping fit.	大约10%保持正常。
51	University of Indiana measured the fitness level of 4 million kids	印第安纳大学测量了400万儿童的健康水平
52	between 6 and 17 years of age,	6至17岁;
53	and found in the middle of all this hoopla about exercise,	在关于锻炼的胡同中间,
54	57% of our kids are still failing fitness tests,	我们57%的孩子 仍然没有通过健身测试,
55	and fitness leaders say they're worse now than they were 30 years ago.	健身领袖说他们现在比30年前更糟糕
56	We're finding 14 to 19-year-old kids with 40% block at the coronary arteries.	我们发现14到19岁的孩子 在冠状动脉有40%的阻断
57	What used to be called adult-onset diabetes	所谓的成人糖尿病
58	is now showing up in kids between 4 and 10 years of age.	4到10岁的小孩都出现了
59	They say we're raising the first generation	他们说我们要养活第一代
60	that will have a shorter life expectancy	将缩短预期寿命;
61	than either their parents or grandparents.	他们的父母或祖父母。
62	It has never before happened in our history.	我们历史上从未发生过这种情况。
63	The state of Oregon has the highest rate of obesity	俄勒冈州肥胖率最高
64	than any state west of the Rockies.	比落基山脉以西的任何州都重要
65	Our public schools are being gutted because of budget cuts,	我们的公立学校因为预算削减而被拆散
66	and the first thing we always cut is physical education.	而我们总是削减的第一件事是体育。
67	They formed an Oregon Health Policy Commission	他们组成了俄勒冈州卫生政策委员会
68	to tell us how to solve this problem.	告诉我们如何解决这个问题。
69	They published a 65-page report, which basically said,	他们发表了一份长达65页的报告,基本上说,
70	we don't know.	我们不知道。
71	But they said this,	但他们说,
72	children's behaviors are substantially affected	儿童的行为受到很大影响
73	by the influential adults in their lives,	以有影响的成年人盟誓,
74	parents, grandparents, and teachers.	父母、祖父母和老师
75	Efforts to address childhood obesity in Oregon will not be successful	俄勒冈州解决儿童肥胖症的努力不会成功
76	unless they also include interventions	除非它们也包含干预
77	that influence the healthy eating	影响健康饮食
78	and physical activity behaviors of adults as well as children.	成人以及儿童的体育活动行为。
79	Now, they watered this message down a bit in their final draft,	现在,他们把这个消息 倒在他们的最终草稿,
80	but the idea was out.	但这个想法被淘汰了
81	How many of you get all the exercise you need?	你们有多少人得到所有你需要的锻炼?
82	And if not, why not?	如果不是,为什么不呢?
83	Well, the two most common objections are,	两种最常见的反对意见是:
84	what do you think it is?	你觉得是什么?
85	Number one, I don't have time.	第一,我没有时间。
86	Every time we've asked, I don't have time.	每次我们问,我都没有时间。
87	Number two, and this surprised me how often they stated	第二,这让我惊讶 他们经常说
88	and how boldly they stated was,	他们曾大胆地说:
89	I'm too lazy to do it even when I do have time.	我懒得做 即使我有时间。
90	Or the way one guy in South Carolina said it,	或者南卡罗来纳州一个人这么说
91	I swear after college I'd never sweat again.	我发誓大学毕业后我再也不会出汗了
92	Let's just call it lack of motivation.	我们只是称之为缺乏动力。
93	But every time we in the medical and fitness field	但是,每次我们 在医疗和健身领域
94	have been bold enough to ask, why don't you do it?	大胆地问,为什么不这样做?
95	You've been incredibly honest and you've been incredibly consistent.	你一直非常诚实 而且你一直非常一致
96	You've said two things over and over and over and over again.	尔时世尊复说二种言.
97	I don't have time and I don't know how to stay motivated to exercise.	我没有时间,我也不知道如何保持运动的积极性。
98	And you would think all medical and fitness leaders who cared	你会认为所有的医学和健身领袖 谁关心
99	would have scheduled a national convention somewhere,	本来会安排一个全国会议的地方,
100	got into a big room and said, let's just solve these two problems.	进入一个大房间说, 让我们只是解决这两个问题。
101	It has never happened.	它从来没有发生过。
102	As fitness leaders, we are not trained to deal with I don't have time	作为健身的领袖,我们没有受过训练,没有时间应付我
103	and I don't know how to stay motivated to exercise.	我不知道如何保持运动的动机。
104	I almost changed my major to the University of North Carolina	我差点把本科改到北卡罗来纳大学
105	when I heard some guys in California say,	当我听到一些家伙在加州说,
106	exercise to my wife is to take a bath, pull the plug and fight the current.	对我妻子的锻炼就是洗个澡 拔掉插头 对抗水流
107	What they teach us to say is, you've got to make exercise fun.	他们教我们说,你必须让运动有趣。
108	You ever heard that?	你听说过吗?
109	It's all over the place.	遍满一切处.
110	Make it fun.	作么生会.
111	Folks, over the past 39 years I've put over 10,000 Americans on exercise programs	各位,在过去的39年里,我给一万多名美国人安排了运动课程
112	and I'm here to tell you I've learned a lot about exercise.	我来告诉你我学到了很多锻炼
113	One of the things I've learned is, if what you're doing for exercise is fun,	我学到的一件事是, 如果你做的运动是乐趣,
114	I guarantee you, you're not doing it right.	我向你保证,你做得不对
115	There are physiological requirements that must be met in order to benefit	为了受益,必须满足生理要求。
116	from your exercise program whether you like it or not.	无论你喜不喜欢,从你的运动程序。
117	The intensity, the duration, the frequency of your exercise	运动的强度、持续时间和频率
118	are all more important than whether or not it's fun.	这比是否好玩更重要
119	You must work every muscle in the body, the cardiovascular system,	你必须工作 身体的每一个肌肉,心血管系统,
120	flexibility, muscle balance, muscle strength,	弹性,肌肉平衡,肌肉强度,
121	and there's no single activity or exercise that we know of	而我们所知道的活动和锻炼
122	that adequately works your total body.	让你的身体完全正常
123	If you don't sit down and design a total body workout, it isn't going to happen.	如果你不坐下来设计一个整体的体能锻炼,那是不可能的.
124	So how do you solve this problem?	那你怎么解决这个问题?
125	Well, I got to meet Dr. Mark Anshul.	我得见见马克·安舒尔医生
126	Dr. Mark Anshul has a dual professorship at Middle Tennessee State University	马克·安舒尔博士在中田纳西州立大学担任双教授
127	在Murfreesboro, 心理学系双重教授职位
128	and Health and Human Performance.	健康与人的表现。
129	He wrote an article conceptualizing a new fitness major.	他写了一篇文章 构思一个新的健身专业。
130	He was going to call it Applied Exercise Psychology,	他本打算称之为应用运动心理学
131	which would have been what I majored in had it existed when I was in school.	如果我在学校的时候就学过这个
132	But basically what he had done is wrote an article to the journal	但基本上,他所做的就是在杂志上写文章
133	of the Board of Sports Psychology	体育心理学委员会
134	{\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}解释一下他所看到的 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}这个新健身专业的理由
135	and explaining the problems he saw in physical fitness.	并解释他看到的问题 在身体健康。
136	And it almost exactly mirrored what I'd been speaking on for over 30 years	这几乎完全反映了我30多年来所说的话
137	to the point where I wanted to meet this guy.	我想见见这个人
138	So I flew back to Nashville, drove down to Murfreesboro,	所以我飞回纳什维尔 开车到穆弗里斯伯勒
139	looked him up in his office, went up to him,	在办公室里找过他,然后去找他
140	gave a great big bear hug and said, you're my hero.	拥抱了大熊 说,你是我的英雄。
141	And he called for security.	他呼吁安全。
142	No, that didn't happen.	不,那没有发生。
143	But I explained to him what I was doing	但我向他解释了我在做什么
144	and he was so appreciative of that	他非常欣赏
145	and has a new book out and promised to send me a new copy,	并有一本新书出来 并答应给我一份新副本,
146	which I haven't gotten yet.	我还没拿到呢
147	But what he basically said is this,	但他基本上说的是,
148	this fitness problem is more about our mental failures	这个健身问题更多是精神失常
149	than our physical failures.	而不是我们的身体失败。
150	It's more about your head and your attitude	更多是关于你的头和态度
151	than it is about your body.	而不是关于你的身体。
152	He said, you just can't decide to exercise	他说你不能决定锻炼
153	and have it sustain you for the rest of your life.	并拥有它维持你的余生。
154	So your brain's going to fight you.	所以,你的大脑会和你战斗。
155	You say, I'm going to start an exercise program.	你说,我要开始一个运动计划。
156	Your brain says, what are you doing?	你的大脑说,你在做什么?
157	Haven't we been down this road?	我们不是一直在这条路上吗?
158	Look at you.	看着你。
159	Look at your dog.	看着你的狗。
160	But he says, you have to win the mental battle and it's tough.	但他说,你必须赢得 精神战斗,这是艰难的。
161	One guy said he got in his car and decided to go to the health club.	一个人说他上了车 决定去卫生俱乐部
162	He got down to the intersection, the light turned red.	他走到十字路口 灯光变红了
163	He said, that's a sign.	他说,这是一个迹象。
164	Turn around and went back home.	转身归家.
165	But if you can win the mental battle for five consecutive years,	但如果你能连续五年赢得这场精神战
166	you will never go back to your previously sedentary lifestyle.	你永远不会回到你以前定居的生活方式。
167	But you got to keep it up.	但你得坚持下去
168	How do you win the psychological battle	你怎么赢得心理战
169	associated with getting ourselves to exercise?	和让自己运动有关?
170	Well, make it just that, a lifestyle.	好吧,就这样,一种生活方式。
171	It has to become a habit.	它必须成为一个习惯。
172	Now, we know that rather than working out every day,	现在,我们知道 而不是每天工作,
173	excuse me, three days a week, the way we've been taught,	对不起,每周三天,我们被教导的方式
174	working out seven days a week,	每周工作七天,
175	or according to the American College of Sports Medicine,	或者根据美国体育医学院,
176	work out most days or every day.	大部分时间或每天工作。
177	I said, thank you.	我说了 谢谢
178	I've been saying that for over 30 years.	我已经说了30多年了
179	See, it's easier to work out every day than it is to work out three days a week.	看,每天工作比每周工作三天容易。
180	Three days a week gives you too many decisions.	每周三天让你做太多决定
181	Monday, Wednesday, Friday, Tuesday, Thursday, Saturday.	星期一,星期三,星期五,星期二,星期四,星期六。
182	Can I skip today and double up tomorrow?	我可以跳过今天,明天加倍吗?
183	Folks, if you're negotiating about whether or not to work out, it's over.	伙计们,如果你们在谈判 是否工作,就结束了。
184	Do your workout first thing in the morning.	明早第一件事就是练功
185	You have a 300% greater chance of getting it done	你有300%的机会完成
186	than at any other time of day	时不时
187	because you have more control over your schedule	因为你更能控制你的日程
188	first day in the morning than any other time of day.	第一天早上,比其他任何时间。
189	Try to confine your workout time to 20 minutes or less.	尽量把锻炼时间限制在20分钟或更短的时间内.
190	The more time you spend exercising, the less likely you are to do it,	锻炼的时间越多 你就越不可能做到这一点,
191	and the more likely you are to get injured,	你受伤的可能性越大
192	it will keep you from doing it anyway.	它会阻止你这样做反正。
193	And then work against resistance.	然后努力抵抗
194	If you work against resistance, you get tired faster.	如果你反抗,你就会更疲惫。
195	Now, the most important rule in exercise physiology	现在,锻炼生理学最重要的规则
196	is called the overload principle.	称为超载原则。
197	It says no benefit occurs in any exercise program until you get tired.	上面说任何锻炼计划都无益 直到你累了
198	The problem is, as you get more fit,	问题是,随着你更健康,
199	what happens to the amount of work you have to do to get tired?	你为了感到疲惫必须做多少工作?
200	It goes up.	它会上升。
201	In the public schools, they did studies on high school boys	在公立学校,他们学习高中男生
202	and asked them to do as many push-ups they could every day until they got tired.	要求他们做尽可能多的俯卧撑 每天,直到他们累了。
203	Do that every day for a year.	一年里每天都这样
204	The boys who could do five push-ups on the first day after a year	一年后第一天就能做五次俯卧撑的男孩
205	were doing between 100 and 120 to get to the same level of fatigue	为了达到同样的疲劳程度
206	that five got them on the first day.	5个在第一天得到了他们。
207	We're talking major league boredom, even if you do have time.	我们说的是大联盟无聊, 即使你有时间。
208	So then we said, we'll just go on a diet.	所以我们说,我们只是去节食。
209	Well, folks, the quickest way I know to get an American fat is to go on a diet.	好了,伙计们,我知道最快速的方式 获得美国脂肪是去节食。
210	Don't ever diet another day the rest of your life.	终身不得再饮食.
211	Eat for nutrition, never eat for weight loss,	为营养而吃,为减肥而吃,
212	and never make any changes the way you eat	不要改变你的饮食方式
213	that you're not willing to make permanent.	你不愿意成为永久的。
214	Now, there's a lot more I want to talk about nutrition,	现在,还有更多的 我想谈论营养,
215	but for lack of time, let's just concentrate on physical fitness today.	但因为时间不够, 让我们只专注于今天的健身。
216	So seven days a week, first day in the morning,	所以每周七天, 第一天早上,
217	plan to spend about 20 minutes or less,	计划花大约20分钟或更少的时间
218	and then work against resistance so that as you become more fit,	然后努力抵抗,以便你变得更适合,
219	you don't spend more time, you work against more resistance.	你不花更多的时间, 你工作反对更多的抵抗。
220	So how do you do that?	那你怎么办?
221	Well, I was speaking to the University Rotary Club in Seattle,	我在西雅图的大学扶轮社演讲
222	and one of the members came up when I was done and said,	有个成员说:
223	I'm one of the editors for Prentice Hall Publishing.	我是普伦蒂斯·霍尔出版公司的编辑之一
224	We're the largest publishing company in America.	我们是美国最大的出版公司.
225	We have a waiting list of people that want to write books on exercise.	我们有一份等待名单 想要写书的人在练习。
226	Nobody is telling us how to stay motivated.	没有人告诉我们如何保持积极性。
227	And what you told us here today makes more sense	今天你告诉我们的事更有意义
228	than anything I've heard anywhere in the country.	比任何我听说过的国家。
229	We do a book for my company on fitness motivation, and I said, sure.	我们为公司写一本关于健身动机的书 我说,当然
230	That was 30 years ago, and I haven't gotten motivated to do it yet.	那是30年前的事了,我还没有被激励去做
231	But what I said was this.	但我说的是这个
232	The problem with fitness is we don't know what fitness is.	健身问题在于我们不知道什么是健身
233	And the reason we don't know what fitness is	而我们不知道什么是健身
234	is because there's no such thing as generic fitness.	因为没有普通健身
235	Fitness is activity-specific.	适应性是活动特有的。
236	Until you define what you're trying to get fit for, the term has no meaning.	在你定义你想要适应的东西之前,这个词没有任何意义.
237	I've trained Portland Trail Blazers, and I've trained Seattle Seahawks.	我训练过波特兰拖拉机 训练过西雅图海鹰
238	I've trained real estate agents, and I've trained plumbers.	我训练过房地产经纪人 也训练过水管工
239	Totally different approach to fitness,	完全不同的健身方法,
240	depending on what I'm trying to get done in that fitness program.	取决于我在健身计划中想做什么
241	So what is the most universal appeal I can make for physical fitness?	那么我对身体健康的最普遍呼吁是什么?
242	And I came down with this, health.	我带着这个,健康。
243	Exercise is being called the best medicine in America today,	锻炼是今天美国最好的医学
244	outperforming almost every prescribed medication in the country	国内几乎所有处方药的疗效都超过
245	in terms of its overall impact on our health.	从它对我国健康的总体影响来看。
246	Everything from colds and flu to cancer is being impacted by exercise.	从感冒和流感到癌症的一切正在受到运动的影响。
247	But you can't just pay lip service to the idea.	但你不能只是口头上说这个想法。
248	You actually have to do it.	其实你必须这样做。
249	So how much fitness do we need in order to be healthy?	那么,我们需要多少健身才能健康?
250	I said, no problem.	我说 没问题
251	I'll go through the experts.	我会通过专家。
252	I went to the medical school library in Portland to look up	我去波特兰的医学院图书馆找
253	how fit you have to be to stay healthy,	保持健康是多么适合你
254	and for the most part, I could find virtually nothing written on the subject.	大部分情况下,我几乎找不到任何关于这个主题的文字。
255	Some information on aerobic exercise, but other than that, there was nothing there.	一些关于有氧运动的信息,但除此之外,那里什么都没有.
256	So I went and talked with physiologists that I had known and read about	于是我去找我认识的生理医生谈 读到
257	and asked them their definition about physical fitness.	问他们身体健康的定义
258	And there are already tests and norms that had been established	已经建立了一些测试和规范
259	for the components that could make up total physical fitness,	能够构成完全身体健康的成分,
260	but nobody had ever packaged it and said,	但从来没有人打包 并说,
261	this is the level of fitness he wanted to have.	这是他想要的健身水平。
262	So that's exactly what I did.	所以我就是这么做的
263	I put together what I contended was a level of fitness sufficient to stay healthy,	我拼凑出我所认为的 足以保持健康的健康水平,
264	and for 14 years took my definition around the medical societies	14年来,我的定义 围绕医学会
265	and college physiology departments trying to get somebody to disagree with me,	和大学生理学系试图 让某人不同意我,
266	and to date have not found one disagreement on one item on my test.	至今为止,在我测试的一个项目上没有发现任何分歧。
267	So I turned it into a business that's still going now in Beaverton, Oregon.	所以我把它变成一个生意 现在仍在俄勒冈州比弗顿。
268	And then I wanted to get it even out farther to the general public.	然后,我想把它 更远的公众。
269	So I got on the speaker circuit, started teaching the general public	于是我上了扬声器电路 开始教大众
270	how to measure their own physical fitness	如何衡量自己的身体状况
271	that will be sufficient to impact your health,	足以影响你的健康,
272	both physical and mental health, by the way.	顺便说一句,身体和精神健康都一样。
273	And the test, which you'll believe we'll have a copy of later,	而测试,你会相信 我们会有一个副本以后,
274	is this.	这是这个。
275	Here's your test that you can do at home.	这是你的测试 你可以在家里做。
276	I want you to be flexible enough to sit on the floor with your legs straight	我要你足够灵活地坐在地板上 双腿直立
277	and reach your fingertips at least five inches past your toes.	指尖伸过脚趾至少5英寸
278	Most men can't touch their toes.	多数人不能动脚趾.
279	Some of you haven't seen them in five years.	你们有些人五年没见他们了
280	Why is flexibility that big a deal?	为什么灵活性那么重要?
281	Because one of the leading causes of not showing up for work in America is my back hurts.	因为没来美国工作的主要原因之一是我的背痛
282	Eighty-five percent of the back pain in America today	今天美国85%的背痛
283	is being traced to people with tight back muscles	被追踪到背部肌肉紧张的人
284	caused by weak stomach muscles because you sit so much.	胃肌肉虚弱导致的 因为你坐得太多
285	When the stomach muscles go on vacation,	当胃肌肉去度假,
286	the back muscles have to work overtime.	后面的肌肉必须加班
287	They tighten up, you bend over to pick up a pencil,	他们收紧了,你弯腰拿铅笔,
288	and you're off work for six weeks.	你休息六个星期。
289	Strengthen your abdominal muscles and stretch your lower back,	增强腹部肌肉,伸展腰部
290	and 85 percent of an 80 to $100 billion problem	以及80亿至1 000亿美元问题中的85%
291	will either lessen or go away completely.	要么放松 要么彻底消失
292	But none of you can strengthen your abdominal muscles	但你们都无法加强腹肌
293	by taking Don's pills.	用唐的药丸
294	You have to exercise.	你必须锻炼。
295	I want you to have enough cardiovascular endurance	我希望你有足够的心血管耐力
296	to be able to step up and down on a 16 and a quarter inch box chair or stool	在16英寸和四分之一英寸的盒子椅或凳子上上下
297	or an eight inch stair for three consecutive minutes.	或者连续三分钟的八英寸楼梯
298	Take the pulse for 15 seconds and multiply the beats by four.	取其脉十五秒,乘之以四节.
299	If your pulse is higher than 144 beats a minute for men	如果你的脉搏高于男人每分钟144次
300	or 156 beats a minute for women on a 16 and a quarter inch step,	或156击败一分钟 女性在16和四分之一英寸的台阶,
301	you just failed the test.	你只是没有通过测试。
302	And 75 percent of the people in this room, if you're typical, will fail that test.	这个房间里75%的人, 如果你是典型的, 将失败测试。
303	A lot of you runners don't have good cardiovascular fitness,	你们很多人的心血管不健全
304	but nobody's been able to explain that to you.	但没人能解释给你听
305	That test will.	那测试会的
306	And it's not my test.	这不是我的测试。
307	I didn't make it up.	不是我编的
308	It's out there being used by the research community.	它被研究界使用
309	And then finally, keep track of your body fat.	最后,跟踪你的脂肪。
310	One lady started a 15-mile-a-week jogging program	有个女士开始每周15英里的慢跑计划
311	with lightweight training, hoping to lose weight.	接受轻量级训练 希望减肥
312	She gained eight pounds but dropped six dress sizes	她长了八磅,但又减了六件衣服
313	because muscle is heavier than fat and takes up less space.	因为肌肉比脂肪重 占用的空间更少
314	This is a skin-fold caliber.	这是一个皮肤的口径。
315	I've been taking it everywhere I go every time I speak for over 30 years.	30多年来我每次说话都随处可见
316	It measures subcutaneous body fat.	它测量皮下身体脂肪。
317	Half the fat in your body is stored directly beneath the skin.	身体的一半脂肪直接储存在皮肤之下.
318	I can pinch the thickness of your skin in the upper back of the thigh for men,	我可以把你皮肤的厚度 压在大腿的上部
319	upper arm in the waistline for women.	上臂在腰线为女人。
320	I can fairly accurately tell you how much body fat you have.	我可以准确地告诉你你身上有多少脂肪
321	Women shouldn't carry more than 20 percent, men no more than 15 percent.	女人不能超过20%,男人不能超过15%。
322	If you carry more than that, you tend to be more prone to everything	如果你携带的更多, 你往往更容易对一切
323	from colds and flu to cancer.	从感冒和流感到癌症
324	And by the way, for you researchers,	顺便说一句 给研究者们
325	this is Sloan's formula that I'm using for estimating body fat.	这是斯隆的公式 我用来估计脂肪
326	And I'll be happy to stay around at the end of the day	我很乐意在最后呆着
327	and do body fat percentages for anybody who wants to have that done.	并做身体脂肪百分数 任何人谁想要做到这一点。
328	It's the quickest way I know to clear the room.	这是我知道最快速的方式 清理房间。
329	And if you don't have a skin-fold caliber, keep track of your body shape.	如果你没有皮肤上的口径, 跟踪你的身体形状。
330	If you're losing inches but you're not losing pounds, what are you losing?	如果你输了英寸,但你没有减肥,你有什么损失?
331	Fat.	发胖.
332	And that's a good thing.	且道个甚么.
333	So keep track of your shape.	注意你的形状
334	For men, you should at least keep track of your waistline.	对男人来说,你至少应该注意你的腰线
335	If you're dropping body fat,	如果你掉下来的脂肪,
336	you're almost always dropping the waistline measurement.	你几乎总是降低腰部测量。
337	For men, excuse me, for women, it's the hip measurement.	男人,对不起,女人,这是臀部测量。
338	Keep track of your hip measurement.	注意你的臀部测量
339	I found if you're dropping body fat, you're almost always dropping the hip measurement.	我发现如果你掉脂肪 你几乎总是掉臀部测量。
340	So your body's giving you the information you need to motivate you,	所以,你的身体给你的信息 你需要激励你,
341	but you have to know how to read your body.	但你必须懂得如何阅读你的身体。
342	This is stuff we should have taught you back in grade school,	这是我们本该在小学时教你的
343	and we didn't, being a major price for it as a nation.	我们没有,作为一个国家 是一个重大的代价。
344	And finally, don't forget to fit exercise into your busy schedule.	最后,别忘了将锻炼融入你繁忙的日程
345	Three basic things you want to remember with doing that.	有三件基本的事你要记住
346	Number one, I want you to work out every day.	第一,我要你每天锻炼
347	I want you to work out first thing in the morning.	我要你明天一早就去修炼
348	Every day, first thing in the morning, 20 minutes or less,	每天早上第一件事 20分钟或更短
349	and then work against resistance.	然后努力抵抗
350	But here are the motivational principles that I want you to say.	但我要你讲的是激励原则
351	I want you to define what fitness is.	我要你定义什么是健身
352	Until you gain agreement about what you're trying to do,	在你同意你所要做的事之前
353	you're in deep trouble.	你麻烦大了
354	Two, then I want you to measure fitness.	第二,那我要你量体力
355	Measuring fitness is a way of identifying what the need is.	衡量是否适合是确定需要的一种方法。
356	Focusing on the need is the thing that motivates you to do it	专注于需求 是激励你这样做的东西
357	and take it seriously.	认真对待
358	And three, I want you to reward physical fitness.	第三,我要你奖励身体健康
359	Isn't that important to get recognition for doing it?	这难道不是很重要吗?
360	I found one of the most effective reward tools I've ever found	我找到一个最有效的奖励工具
361	with physical fitness is the belief that you're intrinsically doing	身体健康就是认为自己是天生的
362	something that will impact your health.	会影响你健康的东西
363	It is the most powerful reason for exercise.	这是锻炼最有力的理由。
364	But beyond that, here's what comes in number two,	但除此之外,这里的第二,
365	little sticker stars and paper certificates.	小贴纸明星和纸质证书.
366	Some of the top executives in the state of Oregon,	俄勒冈州的一些高管
367	I've had rearranging their schedule to get their next sticker star.	我已经重新安排了他们的日程 以获得他们的下一个贴纸明星。
368	This stuff works, okay?	这东西有用,好吗?
369	So define fitness, measure fitness, and reward fitness.	因此定义健身,衡量健身,奖励健身.
370	Thank you.	谢谢

该视频共有字幕 370 条。解锁更多字幕为会员功能，请移动到 价格

P3 · 打赢健身与肥胖的心理之战【TED演讲】 p03 无字幕(中英外挂) (P3)

打赢健身与肥胖的心理之战【TED演讲】 p03 无字幕(中英外挂) (P3)

发布于 2026-09-25 · 时长 18:23

字幕摘录

时间	英文	中文
0:02	Is exercise important?	锻炼很重要吗?
0:05	Heart disease, cancer, diabetes?	心脏病、癌症、糖尿病?
0:09	One of the things they all have in common is	他们有一个共同点
0:11	they can be affected by obesity.	他们可能会受到肥胖的影响。
0:14	The first recorded heart attack in this country was in 1896.	这个国家第一次有记录的心脏病发作是在1896年.
0:19	In 1896 in this country, you had to get exercise to go to the bathroom.	1896年,在这个国家,你必须去洗手间锻炼.
0:21	Everybody lived on farms.	每个人都住在农场里
0:25	But we got smart.	但我们很聪明
0:26	We started building machines to help us get our work done.	我们开始制造机器 帮助我们完成我们的工作。
0:29	We moved to the cities and started pushing buttons for a living.	我们搬到了城市 开始按按钮为生。

展开字幕全文（370 条）

序号	英文	中文
1	Is exercise important?	锻炼很重要吗?
2	Heart disease, cancer, diabetes?	心脏病、癌症、糖尿病?
3	One of the things they all have in common is	他们有一个共同点
4	they can be affected by obesity.	他们可能会受到肥胖的影响。
5	The first recorded heart attack in this country was in 1896.	这个国家第一次有记录的心脏病发作是在1896年.
6	In 1896 in this country, you had to get exercise to go to the bathroom.	1896年,在这个国家,你必须去洗手间锻炼.
7	Everybody lived on farms.	每个人都住在农场里
8	But we got smart.	但我们很聪明
9	We started building machines to help us get our work done.	我们开始制造机器 帮助我们完成我们的工作。
10	We moved to the cities and started pushing buttons for a living.	我们搬到了城市 开始按按钮为生。
11	And pushing the wrong button could really create a lot of stress.	推错按钮会造成很大的压力。
12	And we started noticing that people were starting to die from clogging the arteries.	我们开始注意到人们开始死于动脉堵塞。
13	By the Korean War, half the soldiers,	到了朝鲜战争,一半的士兵,
14	averaging 19 years of age, killed during that war,	平均19岁,死于战争
15	showed significant blockage of coronary arteries.	冠状动脉出现显著阻塞.
16	In 1956, the Eisenhower administration had a big meeting in Washington, D.C.	1956年,艾森豪威尔政府在美国华盛顿举行了一次大型会议.
17	The military was noticing something funny starting to happen.	军方注意到一些有趣的事情开始发生
18	It was becoming increasingly difficult to find young American men	越来越难找到年轻的美国男人
19	who could pass the induction physicals for the military.	他们可以让军队通过上岗训练
20	They wanted to figure out who to blame.	他们想找出谁的错
21	What's the problem?	有什么问题吗?
22	They looked into the public schools,	他们调查了公立学校,
23	and some researchers had done fitness tests involving the ability of our students	有些研究者进行了健身测试 涉及学生的能力
24	at the high school and junior high school level	中学和初中
25	to perform what they call functional movements,	进行他们所谓的功能运动,
26	just everyday things you might have to do in your job or in your lives.	只是日常的事情 你可能不得不做 在你的工作或你的生活。
27	Like, you know, can you bend over and touch your toes, you know?	像,你知道,你能弯腰 和摸你的脚趾,你知道吗?
28	At 16 years of age, you should be able to put your toes in your mouth.	十六岁时,应该能把脚趾放在嘴里.
29	We thought that was the dumbest idea anybody ever came up with,	我们认为这是最愚蠢的想法 谁想出,
30	to test kids for physical fitness,	测试孩子们的体能,
31	because we thought that kids are fit just because they're young.	因为我们觉得孩子很健康 只是因为他们还年轻
32	57.8% of our kids failed that test.	我们57.8%的孩子没有通过测试
33	We said that can't be right.	我们说过这不对
34	If that's true, we have the most unfit kids in the world,	如果是真的,我们有 世界上最不合适的孩子,
35	and folks, that's just not possible.	各位,这是不可能的
36	So they decided to take the test of the kids and give it to kids in Europe.	于是他们决定接受孩子们的测试,并提供给欧洲的孩子.
37	7% fail.	7%失败。
38	They shopped that test all over the world,	他们在世界各地购买测试,
39	could not find another group of kids on the planet	在地球上找不到另一组孩子
40	that had anywhere close to a 7% failure rate on that test,	测试失败率接近7%
41	a 57% failure rate on that test.	a 测试失败率为57%。
42	We came back and started what eventually became	我们回来了,开始了 最终成为
43	the President's Council on Physical Fitness and Sports.	总统体能和体育委员会。
44	After over 40 years now, everywhere you turn,	过了40多年之后,无论你变成什么样子,
45	somebody's been trying to put you and your kids on exercise programs.	有人试图让你和你的孩子参加锻炼计划
46	And then we got another bright idea.	然后我们有了另一个好主意。
47	Why don't we check to see how fit we've become?	为什么我们不检查 看看我们变得多么适合呢?
48	40% of us are still enthusiastically avoiding exercise.	我们40%的人仍然热衷于避免锻炼。
49	50% are exercising and still in lousy shape.	50%的人正在锻炼 身体仍然很差
50	About 10% are keeping fit.	大约10%保持正常。
51	University of Indiana measured the fitness level of 4 million kids	印第安纳大学测量了400万儿童的健康水平
52	between 6 and 17 years of age,	6至17岁;
53	and found in the middle of all this hoopla about exercise,	在关于锻炼的胡同中间,
54	57% of our kids are still failing fitness tests,	我们57%的孩子 仍然没有通过健身测试,
55	and fitness leaders say they're worse now than they were 30 years ago.	健身领袖说他们现在比30年前更糟糕
56	We're finding 14 to 19-year-old kids with 40% block at the coronary arteries.	我们发现14到19岁的孩子 在冠状动脉有40%的阻断
57	What used to be called adult-onset diabetes	所谓的成人糖尿病
58	is now showing up in kids between 4 and 10 years of age.	4到10岁的小孩都出现了
59	They say we're raising the first generation	他们说我们要养活第一代
60	that will have a shorter life expectancy	将缩短预期寿命;
61	than either their parents or grandparents.	他们的父母或祖父母。
62	It has never before happened in our history.	我们历史上从未发生过这种情况。
63	The state of Oregon has the highest rate of obesity	俄勒冈州肥胖率最高
64	than any state west of the Rockies.	比落基山脉以西的任何州都重要
65	Our public schools are being gutted because of budget cuts,	我们的公立学校因为预算削减而被拆散
66	and the first thing we always cut is physical education.	而我们总是削减的第一件事是体育。
67	They formed an Oregon Health Policy Commission	他们组成了俄勒冈州卫生政策委员会
68	to tell us how to solve this problem.	告诉我们如何解决这个问题。
69	They published a 65-page report, which basically said,	他们发表了一份长达65页的报告,基本上说,
70	we don't know.	我们不知道。
71	But they said this,	但他们说,
72	children's behaviors are substantially affected	儿童的行为受到很大影响
73	by the influential adults in their lives,	以有影响的成年人盟誓,
74	parents, grandparents, and teachers.	父母、祖父母和老师
75	Efforts to address childhood obesity in Oregon will not be successful	俄勒冈州解决儿童肥胖症的努力不会成功
76	unless they also include interventions	除非它们也包含干预
77	that influence the healthy eating	影响健康饮食
78	and physical activity behaviors of adults as well as children.	成人以及儿童的体育活动行为。
79	Now, they watered this message down a bit in their final draft,	现在,他们把这个消息 倒在他们的最终草稿,
80	but the idea was out.	但这个想法被淘汰了
81	How many of you get all the exercise you need?	你们有多少人得到所有你需要的锻炼?
82	And if not, why not?	如果不是,为什么不呢?
83	Well, the two most common objections are,	两种最常见的反对意见是:
84	what do you think it is?	你觉得是什么?
85	Number one, I don't have time.	第一,我没有时间。
86	Every time we've asked, I don't have time.	每次我们问,我都没有时间。
87	Number two, and this surprised me how often they stated	第二,这让我惊讶 他们经常说
88	and how boldly they stated was,	他们曾大胆地说:
89	I'm too lazy to do it even when I do have time.	我懒得做 即使我有时间。
90	Or the way one guy in South Carolina said it,	或者南卡罗来纳州一个人这么说
91	I swear after college I'd never sweat again.	我发誓大学毕业后我再也不会出汗了
92	Let's just call it lack of motivation.	我们只是称之为缺乏动力。
93	But every time we in the medical and fitness field	但是,每次我们 在医疗和健身领域
94	have been bold enough to ask, why don't you do it?	大胆地问,为什么不这样做?
95	You've been incredibly honest and you've been incredibly consistent.	你一直非常诚实 而且你一直非常一致
96	You've said two things over and over and over and over again.	尔时世尊复说二种言.
97	I don't have time and I don't know how to stay motivated to exercise.	我没有时间,我也不知道如何保持运动的积极性。
98	And you would think all medical and fitness leaders who cared	你会认为所有的医学和健身领袖 谁关心
99	would have scheduled a national convention somewhere,	本来会安排一个全国会议的地方,
100	got into a big room and said, let's just solve these two problems.	进入一个大房间说, 让我们只是解决这两个问题。
101	It has never happened.	它从来没有发生过。
102	As fitness leaders, we are not trained to deal with I don't have time	作为健身的领袖,我们没有受过训练,没有时间应付我
103	and I don't know how to stay motivated to exercise.	我不知道如何保持运动的动机。
104	I almost changed my major to the University of North Carolina	我差点把本科改到北卡罗来纳大学
105	when I heard some guys in California say,	当我听到一些家伙在加州说,
106	exercise to my wife is to take a bath, pull the plug and fight the current.	对我妻子的锻炼就是洗个澡 拔掉插头 对抗水流
107	What they teach us to say is, you've got to make exercise fun.	他们教我们说,你必须让运动有趣。
108	You ever heard that?	你听说过吗?
109	It's all over the place.	遍满一切处.
110	Make it fun.	作么生会.
111	Folks, over the past 39 years I've put over 10,000 Americans on exercise programs	各位,在过去的39年里,我给一万多名美国人安排了运动课程
112	and I'm here to tell you I've learned a lot about exercise.	我来告诉你我学到了很多锻炼
113	One of the things I've learned is, if what you're doing for exercise is fun,	我学到的一件事是, 如果你做的运动是乐趣,
114	I guarantee you, you're not doing it right.	我向你保证,你做得不对
115	There are physiological requirements that must be met in order to benefit	为了受益,必须满足生理要求。
116	from your exercise program whether you like it or not.	无论你喜不喜欢,从你的运动程序。
117	The intensity, the duration, the frequency of your exercise	运动的强度、持续时间和频率
118	are all more important than whether or not it's fun.	这比是否好玩更重要
119	You must work every muscle in the body, the cardiovascular system,	你必须工作 身体的每一个肌肉,心血管系统,
120	flexibility, muscle balance, muscle strength,	弹性,肌肉平衡,肌肉强度,
121	and there's no single activity or exercise that we know of	而我们所知道的活动和锻炼
122	that adequately works your total body.	让你的身体完全正常
123	If you don't sit down and design a total body workout, it isn't going to happen.	如果你不坐下来设计一个整体的体能锻炼,那是不可能的.
124	So how do you solve this problem?	那你怎么解决这个问题?
125	Well, I got to meet Dr. Mark Anshul.	我得见见马克·安舒尔医生
126	Dr. Mark Anshul has a dual professorship at Middle Tennessee State University	马克·安舒尔博士在中田纳西州立大学担任双教授
127	在Murfreesboro, 心理学系双重教授职位
128	and Health and Human Performance.	健康与人的表现。
129	He wrote an article conceptualizing a new fitness major.	他写了一篇文章 构思一个新的健身专业。
130	He was going to call it Applied Exercise Psychology,	他本打算称之为应用运动心理学
131	which would have been what I majored in had it existed when I was in school.	如果我在学校的时候就学过这个
132	But basically what he had done is wrote an article to the journal	但基本上,他所做的就是在杂志上写文章
133	of the Board of Sports Psychology	体育心理学委员会
134	{\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}解释一下他所看到的 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}这个新健身专业的理由
135	and explaining the problems he saw in physical fitness.	并解释他看到的问题 在身体健康。
136	And it almost exactly mirrored what I'd been speaking on for over 30 years	这几乎完全反映了我30多年来所说的话
137	to the point where I wanted to meet this guy.	我想见见这个人
138	So I flew back to Nashville, drove down to Murfreesboro,	所以我飞回纳什维尔 开车到穆弗里斯伯勒
139	looked him up in his office, went up to him,	在办公室里找过他,然后去找他
140	gave a great big bear hug and said, you're my hero.	拥抱了大熊 说,你是我的英雄。
141	And he called for security.	他呼吁安全。
142	No, that didn't happen.	不,那没有发生。
143	But I explained to him what I was doing	但我向他解释了我在做什么
144	and he was so appreciative of that	他非常欣赏
145	and has a new book out and promised to send me a new copy,	并有一本新书出来 并答应给我一份新副本,
146	which I haven't gotten yet.	我还没拿到呢
147	But what he basically said is this,	但他基本上说的是,
148	this fitness problem is more about our mental failures	这个健身问题更多是精神失常
149	than our physical failures.	而不是我们的身体失败。
150	It's more about your head and your attitude	更多是关于你的头和态度
151	than it is about your body.	而不是关于你的身体。
152	He said, you just can't decide to exercise	他说你不能决定锻炼
153	and have it sustain you for the rest of your life.	并拥有它维持你的余生。
154	So your brain's going to fight you.	所以,你的大脑会和你战斗。
155	You say, I'm going to start an exercise program.	你说,我要开始一个运动计划。
156	Your brain says, what are you doing?	你的大脑说,你在做什么?
157	Haven't we been down this road?	我们不是一直在这条路上吗?
158	Look at you.	看着你。
159	Look at your dog.	看着你的狗。
160	But he says, you have to win the mental battle and it's tough.	但他说,你必须赢得 精神战斗,这是艰难的。
161	One guy said he got in his car and decided to go to the health club.	一个人说他上了车 决定去卫生俱乐部
162	He got down to the intersection, the light turned red.	他走到十字路口 灯光变红了
163	He said, that's a sign.	他说,这是一个迹象。
164	Turn around and went back home.	转身归家.
165	But if you can win the mental battle for five consecutive years,	但如果你能连续五年赢得这场精神战
166	you will never go back to your previously sedentary lifestyle.	你永远不会回到你以前定居的生活方式。
167	But you got to keep it up.	但你得坚持下去
168	How do you win the psychological battle	你怎么赢得心理战
169	associated with getting ourselves to exercise?	和让自己运动有关?
170	Well, make it just that, a lifestyle.	好吧,就这样,一种生活方式。
171	It has to become a habit.	它必须成为一个习惯。
172	Now, we know that rather than working out every day,	现在,我们知道 而不是每天工作,
173	excuse me, three days a week, the way we've been taught,	对不起,每周三天,我们被教导的方式
174	working out seven days a week,	每周工作七天,
175	or according to the American College of Sports Medicine,	或者根据美国体育医学院,
176	work out most days or every day.	大部分时间或每天工作。
177	I said, thank you.	我说了 谢谢
178	I've been saying that for over 30 years.	我已经说了30多年了
179	See, it's easier to work out every day than it is to work out three days a week.	看,每天工作比每周工作三天容易。
180	Three days a week gives you too many decisions.	每周三天让你做太多决定
181	Monday, Wednesday, Friday, Tuesday, Thursday, Saturday.	星期一,星期三,星期五,星期二,星期四,星期六。
182	Can I skip today and double up tomorrow?	我可以跳过今天,明天加倍吗?
183	Folks, if you're negotiating about whether or not to work out, it's over.	伙计们,如果你们在谈判 是否工作,就结束了。
184	Do your workout first thing in the morning.	明早第一件事就是练功
185	You have a 300% greater chance of getting it done	你有300%的机会完成
186	than at any other time of day	时不时
187	because you have more control over your schedule	因为你更能控制你的日程
188	first day in the morning than any other time of day.	第一天早上,比其他任何时间。
189	Try to confine your workout time to 20 minutes or less.	尽量把锻炼时间限制在20分钟或更短的时间内.
190	The more time you spend exercising, the less likely you are to do it,	锻炼的时间越多 你就越不可能做到这一点,
191	and the more likely you are to get injured,	你受伤的可能性越大
192	it will keep you from doing it anyway.	它会阻止你这样做反正。
193	And then work against resistance.	然后努力抵抗
194	If you work against resistance, you get tired faster.	如果你反抗,你就会更疲惫。
195	Now, the most important rule in exercise physiology	现在,锻炼生理学最重要的规则
196	is called the overload principle.	称为超载原则。
197	It says no benefit occurs in any exercise program until you get tired.	上面说任何锻炼计划都无益 直到你累了
198	The problem is, as you get more fit,	问题是,随着你更健康,
199	what happens to the amount of work you have to do to get tired?	你为了感到疲惫必须做多少工作?
200	It goes up.	它会上升。
201	In the public schools, they did studies on high school boys	在公立学校,他们学习高中男生
202	and asked them to do as many push-ups they could every day until they got tired.	要求他们做尽可能多的俯卧撑 每天,直到他们累了。
203	Do that every day for a year.	一年里每天都这样
204	The boys who could do five push-ups on the first day after a year	一年后第一天就能做五次俯卧撑的男孩
205	were doing between 100 and 120 to get to the same level of fatigue	为了达到同样的疲劳程度
206	that five got them on the first day.	5个在第一天得到了他们。
207	We're talking major league boredom, even if you do have time.	我们说的是大联盟无聊, 即使你有时间。
208	So then we said, we'll just go on a diet.	所以我们说,我们只是去节食。
209	Well, folks, the quickest way I know to get an American fat is to go on a diet.	好了,伙计们,我知道最快速的方式 获得美国脂肪是去节食。
210	Don't ever diet another day the rest of your life.	终身不得再饮食.
211	Eat for nutrition, never eat for weight loss,	为营养而吃,为减肥而吃,
212	and never make any changes the way you eat	不要改变你的饮食方式
213	that you're not willing to make permanent.	你不愿意成为永久的。
214	Now, there's a lot more I want to talk about nutrition,	现在,还有更多的 我想谈论营养,
215	but for lack of time, let's just concentrate on physical fitness today.	但因为时间不够, 让我们只专注于今天的健身。
216	So seven days a week, first day in the morning,	所以每周七天, 第一天早上,
217	plan to spend about 20 minutes or less,	计划花大约20分钟或更少的时间
218	and then work against resistance so that as you become more fit,	然后努力抵抗,以便你变得更适合,
219	you don't spend more time, you work against more resistance.	你不花更多的时间, 你工作反对更多的抵抗。
220	So how do you do that?	那你怎么办?
221	Well, I was speaking to the University Rotary Club in Seattle,	我在西雅图的大学扶轮社演讲
222	and one of the members came up when I was done and said,	有个成员说:
223	I'm one of the editors for Prentice Hall Publishing.	我是普伦蒂斯·霍尔出版公司的编辑之一
224	We're the largest publishing company in America.	我们是美国最大的出版公司.
225	We have a waiting list of people that want to write books on exercise.	我们有一份等待名单 想要写书的人在练习。
226	Nobody is telling us how to stay motivated.	没有人告诉我们如何保持积极性。
227	And what you told us here today makes more sense	今天你告诉我们的事更有意义
228	than anything I've heard anywhere in the country.	比任何我听说过的国家。
229	We do a book for my company on fitness motivation, and I said, sure.	我们为公司写一本关于健身动机的书 我说,当然
230	That was 30 years ago, and I haven't gotten motivated to do it yet.	那是30年前的事了,我还没有被激励去做
231	But what I said was this.	但我说的是这个
232	The problem with fitness is we don't know what fitness is.	健身问题在于我们不知道什么是健身
233	And the reason we don't know what fitness is	而我们不知道什么是健身
234	is because there's no such thing as generic fitness.	因为没有普通健身
235	Fitness is activity-specific.	适应性是活动特有的。
236	Until you define what you're trying to get fit for, the term has no meaning.	在你定义你想要适应的东西之前,这个词没有任何意义.
237	I've trained Portland Trail Blazers, and I've trained Seattle Seahawks.	我训练过波特兰拖拉机 训练过西雅图海鹰
238	I've trained real estate agents, and I've trained plumbers.	我训练过房地产经纪人 也训练过水管工
239	Totally different approach to fitness,	完全不同的健身方法,
240	depending on what I'm trying to get done in that fitness program.	取决于我在健身计划中想做什么
241	So what is the most universal appeal I can make for physical fitness?	那么我对身体健康的最普遍呼吁是什么?
242	And I came down with this, health.	我带着这个,健康。
243	Exercise is being called the best medicine in America today,	锻炼是今天美国最好的医学
244	outperforming almost every prescribed medication in the country	国内几乎所有处方药的疗效都超过
245	in terms of its overall impact on our health.	从它对我国健康的总体影响来看。
246	Everything from colds and flu to cancer is being impacted by exercise.	从感冒和流感到癌症的一切正在受到运动的影响。
247	But you can't just pay lip service to the idea.	但你不能只是口头上说这个想法。
248	You actually have to do it.	其实你必须这样做。
249	So how much fitness do we need in order to be healthy?	那么,我们需要多少健身才能健康?
250	I said, no problem.	我说 没问题
251	I'll go through the experts.	我会通过专家。
252	I went to the medical school library in Portland to look up	我去波特兰的医学院图书馆找
253	how fit you have to be to stay healthy,	保持健康是多么适合你
254	and for the most part, I could find virtually nothing written on the subject.	大部分情况下,我几乎找不到任何关于这个主题的文字。
255	Some information on aerobic exercise, but other than that, there was nothing there.	一些关于有氧运动的信息,但除此之外,那里什么都没有.
256	So I went and talked with physiologists that I had known and read about	于是我去找我认识的生理医生谈 读到
257	and asked them their definition about physical fitness.	问他们身体健康的定义
258	And there are already tests and norms that had been established	已经建立了一些测试和规范
259	for the components that could make up total physical fitness,	能够构成完全身体健康的成分,
260	but nobody had ever packaged it and said,	但从来没有人打包 并说,
261	this is the level of fitness he wanted to have.	这是他想要的健身水平。
262	So that's exactly what I did.	所以我就是这么做的
263	I put together what I contended was a level of fitness sufficient to stay healthy,	我拼凑出我所认为的 足以保持健康的健康水平,
264	and for 14 years took my definition around the medical societies	14年来,我的定义 围绕医学会
265	and college physiology departments trying to get somebody to disagree with me,	和大学生理学系试图 让某人不同意我,
266	and to date have not found one disagreement on one item on my test.	至今为止,在我测试的一个项目上没有发现任何分歧。
267	So I turned it into a business that's still going now in Beaverton, Oregon.	所以我把它变成一个生意 现在仍在俄勒冈州比弗顿。
268	And then I wanted to get it even out farther to the general public.	然后,我想把它 更远的公众。
269	So I got on the speaker circuit, started teaching the general public	于是我上了扬声器电路 开始教大众
270	how to measure their own physical fitness	如何衡量自己的身体状况
271	that will be sufficient to impact your health,	足以影响你的健康,
272	both physical and mental health, by the way.	顺便说一句,身体和精神健康都一样。
273	And the test, which you'll believe we'll have a copy of later,	而测试,你会相信 我们会有一个副本以后,
274	is this.	这是这个。
275	Here's your test that you can do at home.	这是你的测试 你可以在家里做。
276	I want you to be flexible enough to sit on the floor with your legs straight	我要你足够灵活地坐在地板上 双腿直立
277	and reach your fingertips at least five inches past your toes.	指尖伸过脚趾至少5英寸
278	Most men can't touch their toes.	多数人不能动脚趾.
279	Some of you haven't seen them in five years.	你们有些人五年没见他们了
280	Why is flexibility that big a deal?	为什么灵活性那么重要?
281	Because one of the leading causes of not showing up for work in America is my back hurts.	因为没来美国工作的主要原因之一是我的背痛
282	Eighty-five percent of the back pain in America today	今天美国85%的背痛
283	is being traced to people with tight back muscles	被追踪到背部肌肉紧张的人
284	caused by weak stomach muscles because you sit so much.	胃肌肉虚弱导致的 因为你坐得太多
285	When the stomach muscles go on vacation,	当胃肌肉去度假,
286	the back muscles have to work overtime.	后面的肌肉必须加班
287	They tighten up, you bend over to pick up a pencil,	他们收紧了,你弯腰拿铅笔,
288	and you're off work for six weeks.	你休息六个星期。
289	Strengthen your abdominal muscles and stretch your lower back,	增强腹部肌肉,伸展腰部
290	and 85 percent of an 80 to $100 billion problem	以及80亿至1 000亿美元问题中的85%
291	will either lessen or go away completely.	要么放松 要么彻底消失
292	But none of you can strengthen your abdominal muscles	但你们都无法加强腹肌
293	by taking Don's pills.	用唐的药丸
294	You have to exercise.	你必须锻炼。
295	I want you to have enough cardiovascular endurance	我希望你有足够的心血管耐力
296	to be able to step up and down on a 16 and a quarter inch box chair or stool	在16英寸和四分之一英寸的盒子椅或凳子上上下
297	or an eight inch stair for three consecutive minutes.	或者连续三分钟的八英寸楼梯
298	Take the pulse for 15 seconds and multiply the beats by four.	取其脉十五秒,乘之以四节.
299	If your pulse is higher than 144 beats a minute for men	如果你的脉搏高于男人每分钟144次
300	or 156 beats a minute for women on a 16 and a quarter inch step,	或156击败一分钟 女性在16和四分之一英寸的台阶,
301	you just failed the test.	你只是没有通过测试。
302	And 75 percent of the people in this room, if you're typical, will fail that test.	这个房间里75%的人, 如果你是典型的, 将失败测试。
303	A lot of you runners don't have good cardiovascular fitness,	你们很多人的心血管不健全
304	but nobody's been able to explain that to you.	但没人能解释给你听
305	That test will.	那测试会的
306	And it's not my test.	这不是我的测试。
307	I didn't make it up.	不是我编的
308	It's out there being used by the research community.	它被研究界使用
309	And then finally, keep track of your body fat.	最后,跟踪你的脂肪。
310	One lady started a 15-mile-a-week jogging program	有个女士开始每周15英里的慢跑计划
311	with lightweight training, hoping to lose weight.	接受轻量级训练 希望减肥
312	She gained eight pounds but dropped six dress sizes	她长了八磅,但又减了六件衣服
313	because muscle is heavier than fat and takes up less space.	因为肌肉比脂肪重 占用的空间更少
314	This is a skin-fold caliber.	这是一个皮肤的口径。
315	I've been taking it everywhere I go every time I speak for over 30 years.	30多年来我每次说话都随处可见
316	It measures subcutaneous body fat.	它测量皮下身体脂肪。
317	Half the fat in your body is stored directly beneath the skin.	身体的一半脂肪直接储存在皮肤之下.
318	I can pinch the thickness of your skin in the upper back of the thigh for men,	我可以把你皮肤的厚度 压在大腿的上部
319	upper arm in the waistline for women.	上臂在腰线为女人。
320	I can fairly accurately tell you how much body fat you have.	我可以准确地告诉你你身上有多少脂肪
321	Women shouldn't carry more than 20 percent, men no more than 15 percent.	女人不能超过20%,男人不能超过15%。
322	If you carry more than that, you tend to be more prone to everything	如果你携带的更多, 你往往更容易对一切
323	from colds and flu to cancer.	从感冒和流感到癌症
324	And by the way, for you researchers,	顺便说一句 给研究者们
325	this is Sloan's formula that I'm using for estimating body fat.	这是斯隆的公式 我用来估计脂肪
326	And I'll be happy to stay around at the end of the day	我很乐意在最后呆着
327	and do body fat percentages for anybody who wants to have that done.	并做身体脂肪百分数 任何人谁想要做到这一点。
328	It's the quickest way I know to clear the room.	这是我知道最快速的方式 清理房间。
329	And if you don't have a skin-fold caliber, keep track of your body shape.	如果你没有皮肤上的口径, 跟踪你的身体形状。
330	If you're losing inches but you're not losing pounds, what are you losing?	如果你输了英寸,但你没有减肥,你有什么损失?
331	Fat.	发胖.
332	And that's a good thing.	且道个甚么.
333	So keep track of your shape.	注意你的形状
334	For men, you should at least keep track of your waistline.	对男人来说,你至少应该注意你的腰线
335	If you're dropping body fat,	如果你掉下来的脂肪,
336	you're almost always dropping the waistline measurement.	你几乎总是降低腰部测量。
337	For men, excuse me, for women, it's the hip measurement.	男人,对不起,女人,这是臀部测量。
338	Keep track of your hip measurement.	注意你的臀部测量
339	I found if you're dropping body fat, you're almost always dropping the hip measurement.	我发现如果你掉脂肪 你几乎总是掉臀部测量。
340	So your body's giving you the information you need to motivate you,	所以,你的身体给你的信息 你需要激励你,
341	but you have to know how to read your body.	但你必须懂得如何阅读你的身体。
342	This is stuff we should have taught you back in grade school,	这是我们本该在小学时教你的
343	and we didn't, being a major price for it as a nation.	我们没有,作为一个国家 是一个重大的代价。
344	And finally, don't forget to fit exercise into your busy schedule.	最后,别忘了将锻炼融入你繁忙的日程
345	Three basic things you want to remember with doing that.	有三件基本的事你要记住
346	Number one, I want you to work out every day.	第一,我要你每天锻炼
347	I want you to work out first thing in the morning.	我要你明天一早就去修炼
348	Every day, first thing in the morning, 20 minutes or less,	每天早上第一件事 20分钟或更短
349	and then work against resistance.	然后努力抵抗
350	But here are the motivational principles that I want you to say.	但我要你讲的是激励原则
351	I want you to define what fitness is.	我要你定义什么是健身
352	Until you gain agreement about what you're trying to do,	在你同意你所要做的事之前
353	you're in deep trouble.	你麻烦大了
354	Two, then I want you to measure fitness.	第二,那我要你量体力
355	Measuring fitness is a way of identifying what the need is.	衡量是否适合是确定需要的一种方法。
356	Focusing on the need is the thing that motivates you to do it	专注于需求 是激励你这样做的东西
357	and take it seriously.	认真对待
358	And three, I want you to reward physical fitness.	第三,我要你奖励身体健康
359	Isn't that important to get recognition for doing it?	这难道不是很重要吗?
360	I found one of the most effective reward tools I've ever found	我找到一个最有效的奖励工具
361	with physical fitness is the belief that you're intrinsically doing	身体健康就是认为自己是天生的
362	something that will impact your health.	会影响你健康的东西
363	It is the most powerful reason for exercise.	这是锻炼最有力的理由。
364	But beyond that, here's what comes in number two,	但除此之外,这里的第二,
365	little sticker stars and paper certificates.	小贴纸明星和纸质证书.
366	Some of the top executives in the state of Oregon,	俄勒冈州的一些高管
367	I've had rearranging their schedule to get their next sticker star.	我已经重新安排了他们的日程 以获得他们的下一个贴纸明星。
368	This stuff works, okay?	这东西有用,好吗?
369	So define fitness, measure fitness, and reward fitness.	因此定义健身,衡量健身,奖励健身.
370	Thank you.	谢谢

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