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高强度运动有益健康,但每周5小时以内就足够了

There is no benefit to doing more than five hours of high intensity exercise a week, a Harvard study has found, as it does not help to stave off an untimely death.哈佛大学的一项研究发现,每周进行五小时以上的高强度运动无法获得更多益处,对于避免过早死亡没有帮助。

However, pushing your body as hard as you can does not have any damaging health effects, as some previous studies have claimed.然而,与此前的研究结果不同的是,尽可能多运动并不会对健康产生任何损害。

A 30-year Harvard study of 100,000 Americans looked at how exercise impacted a person’s risk of death.哈佛大学对10万名美国人进行了一项为期30年的研究,分析运动如何影响一个人的死亡风险。

It found that doing 75 minutes of vigorous exercise a week, the recommended amount, slashes the risk of dying from cardiovascular disease by 31 percent.研究发现,每周进行75分钟的剧烈运动(每周建议剧烈运动量)可以将死于心血管疾病的风险降低31%。

People who do twice this - two and a half hours of intense exercise a week - were shown to benefit slightly, further reducing the threat of death by between two and four percent.研究表明,每周进行两个半小时剧烈运动(每周建议剧烈运动量的两倍)的人获得的益处更大一点,进一步将死亡风险降低了2%至4%。

However, fitness fanatics who do more than four times the recommended amount of vigorous weekly exercise - 300 minutes, or five hours - do not get any additional benefit, data show.然而,数据显示,每周进行5小时剧烈运动(每周建议剧烈运动量四倍以上)的健身狂并没有额外获益。

Benefit of prolonged intense exercise 'remains unclear'长时间剧烈运动的益处“尚不清楚”

The same trend was seen for moderate activities, including walking. Ten hours of moderate exercise - four times the recommended weekly activity level - had no benefits, but also no harms.走路等适度运动也呈现出同样的趋势。十个小时的适度运动(每周建议运动量的4倍)既没有益处,也没有害处。

In their study, published in the journal Circulation, the researchers wrote: “Higher levels of either long-term leisure-time vigorous physical activity (more than 300 minutes a week) or moderate physical activity (more than 600 minutes per week) did not clearly show further lower all-cause, cardiovascular disease, and non-cardiovascular disease mortality or harm.”该研究发表在《循环》杂志上,研究人员写道:“无论是长期的高强度剧烈运动(每周超过300分钟)还是适度活动(每周超过600分钟),都没有明确证据证明能进一步降低全因死亡率,无论是心血管疾病导致的,还是非心血管疾导致的死亡。”

Hoon Lee, study author, from the Harvard TH Chan School of Public Health, in Boston, added: “The potential impact of physical activity on health is great, yet it remains unclear whether engaging in high levels of prolonged, vigorous or moderate intensity physical activity above the recommended levels provides any additional benefits or harmful effects on cardiovascular health.”该研究论文作者、波士顿哈佛陈曾熙公共卫生学院的李勋(音译)表示:“体育运动对健康的潜在影响很大,但目前尚不清楚长时间、剧烈或中等强度的体育活动是否会对心血管健康产生额外的益处或害处。”

Previous research had claimed that doing too much exercise could be harmful and may actually increase a person’s risk of an early death by putting added strain on their organs.此前的研究表明,运动过量可能有害,并可能因增加器官负担而增大过早死亡的风险。

But the new study finds that to be untrue, as even people doing more than five hours a week of intense activity showed no adverse health effects.但这项新的研究发现,这种说法不成立,因为即使人们每周进行五个小时以上的剧烈活动,也不会对健康产生不利影响。

"This finding may reduce the concerns around the potential harmful effect of engaging in high levels of physical activity observed in several previous studies," noted Mr Lee.李勋指出:“这一发现可能会减少人们对先前几项研究中观察到的高强度体力活动的潜在有害影响的担忧。”

"Our study provides evidence to guide individuals to choose the right amount and intensity of physical activity over their lifetime to maintain their overall health.”“我们的研究提供了依据,人们可以据此选择适当的运动量和强度,以保持健康。”

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