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当前位置:首页 -> 9级英语阅读 - > 夏天冲凉居然有这么多好处!
夏天冲凉居然有这么多好处!
添加时间:2020-07-29 08:29:12 浏览次数: 作者:未知
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  • erhaps you already heard about the benefits of ice baths. Actually they're one of the most effective ways to reduce delayed onset muscle soreness, perceived fatigue, muscle damage, and inflammation after physical exercise, according to a 2018 meta-analysis of 99 studies looked at the effectiveness of recovery methods. 也许你已经听说过冰块浴的益处。2018年的一篇对99项恢复方法有效性研究的荟萃分析显示,事实上冰块浴是缓解体育锻炼后延迟发作的肌肉酸痛、疲劳感、肌肉损伤和炎症的最有效的方法之一。 But let's be real: It's a total chore to fill your tub up with bags of ice. What's the next best thing? An ice cold shower seems obvious, but are there any benefits of cold showers? 不过我们还是现实点吧:将浴缸装满冰袋可是个苦力活。那么有什么仅次于冰块浴的方法吗?显然是冷水澡,但是冷水澡有什么好处吗? While it's not quite the same as immersing yourself in icy water (and you won't get the same intended effect), even a few minutes under that cold water can affect how you perform and recover. 尽管冷水澡和将全身浸在冰水中不完全一样(你也不会收到同样的效果),但即使在冷水下冲几分钟也能影响你的表现和恢复情况。 First thing's first: A cold shower pre-workout could do wonders for you, especially when you're, for example, running in the heat. "You feel better, but your body temperature would also be a little bit lower to start the run," which affects how high it might rise during the run, says Doug Casa, Ph.D., Chief Executive Officer of The Korey Stringer Institute. "There's no question that your performance could be better, and that you'll be safer."首先,在锻炼前冲个冷水澡能产生让你意想不到的效果,尤其是在你打算在热天跑步时。科利?斯金格研究所的首席执行官道格·卡萨博士说:“你会感觉更好,而你开始跑步时体温也会低一点。”他指出,起跑时的体温较低,跑步过程中体温也不会升得过高。“毫无疑问你的表现会更佳,也更安全。” But you're more likely to crave that cold water post-workout, when it can provide relief for soreness and inflammation and give almost every system in your body a boost, a recent review of the science in The North American Journal of Medical Sciences found. "Jumping in a cold shower immediately after exercise is a great idea, because the faster you get your body temperature down after activity, the better you're going to recover," Casa says. 但是你可能会更渴望在锻炼结束后冲个冷水澡,近日发表在《北美医学杂志》的一篇科学评论发现,锻炼后洗冷水澡能缓解肌肉酸痛和炎症,让身体的各个系统都为之一振。卡萨说:“锻炼后立刻冲个冷水澡是个好主意,因为你在活动后越快把体温降下来,你就能恢复得越好。” "When you use water to cool your skin, your body can send blood back to important areas like your stomach and your intestines, so you can handle hydration and nutrients better. Then your fatigue will be less later on." explains Casa. 卡萨解释道:“当你用水来给皮肤降温时,你的身体会把血流送到胃肠等重要区域,从而能让你更好地补充水分和营养。然后你的疲劳感就会减少。” That exposure to cold water also causes vasoconstriction, which is when your blood vessels become more narrow and, along with the heart, need to work harder to continue moving blood flow, says Aaron Drogoszewski, a NASM-certified personal trainer. "This increased demand strengthens the heart and blood vessels, translating to improved circulation longer term," he explains. "Improved circulation benefits overall health, performance, and recovery by helping to deliver key nutrients and energy to muscles and organs while simultaneously removing exercise-related metabolic waste products such as lactic acid more efficiently."海军航空医学院认证的私人教练阿伦·德若果斯邱斯基说,接触冷水还会造成血管收缩,也就是血管变细,血管和心脏都要更努力地继续让血液流动。他解释道:“这种更高的需求会增强心脏和血管,长期来看会改善血流。血流改善有助于将重要营养物质和能量输送到肌肉和器官,同时还能更有效地将乳酸等与锻炼相关的新陈代谢废物排掉,对整体健康、运动表现和恢复情况都有益。” Taking a cold shower for up to five minutes, two to three times per week, has also been shown to help relieve symptoms of depression, according to research published in the journal Medical Hypotheses. "That cold water exposure helps to decrease cortisol levels and increase the levels of the feel-good neurotransmitter serotonin," says Drogoszewski. Even better: The adrenaline rush you get from immersing yourself in cold water helps to increase energy, focus, and performance outcomes, he adds. 发表在《医学假说》上的研究指出,每周洗两到三次冷水澡,每次洗五分钟以上,有助于缓解抑郁症状。德若果斯邱斯基说:“接触冷水有助于降低皮质醇水平,提高让人感觉良好的神经递质血清素的水平。”他补充道,更妙的是,冲冷水澡带来的肾上腺素飙升有助于提升你的精力、注意力和表现。 Everyone's definition of what's cold is different. "Generally, the colder the water the better, and the longer you can stand it the better," he says. 每个人对寒冷的定义是不同的。德若果斯邱斯基说:“通常来说,水温越低越好,冲得越久越好。” The best practice is to start slow and build up to longer exposures, says Drogoszewski. "The goal is to engage in the practice long-term, so if it's absolutely miserable, the likelihood of sticking with it is pretty slim. I now do five to 10 minutes straight every morning, but I started with 30 seconds of cold at the end of my shower then built up from there."德若果斯邱斯基说,最好的做法是一开始慢慢来,逐渐增加时间。“我们的目标是长期洗冷水澡,所以如果一开始就难以忍受,坚持下去的几率也很渺茫。我现在每天早上都冲5到10分钟冷水澡,但我最开始时是在洗完澡后冲30秒钟冷水,然后一点点增加。” What you don't want to do is turn the faucet so far to the cold side that you end up shivering—and using more energy—under the spray. "I would not want to induce a shivering response in someone after they just exercised in the heat," says Casa. "You have enough stress your body's dealing with already." And in the dog days of summer? A nice, cold shower might be the actual cooldown your workout needs. 你也不要将水温调得太低,在淋浴头下冻得直哆嗦,这样会用掉更多能量。卡萨说:“我不建议人们在热天里刚锻炼完就用太冷的水洗澡。你的身体要应对的压力已经够多的了。”那么在三伏天呢?好好洗个冷水澡来降温也许正是你锻炼完所需要的。
     9级    双语 


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    0 crave [kreɪv] fowzI   第8级
    vt.渴望得到,迫切需要,恳求,请求
    参考例句:
    • Many young children crave attention. 许多小孩子渴望得到关心。
    • You may be craving for some fresh air. 你可能很想呼吸呼吸新鲜空气。
    0 dealing [ˈdi:lɪŋ] NvjzWP   第10级
    n.经商方法,待人态度
    参考例句:
    • This store has an excellent reputation for fair dealing. 该商店因买卖公道而享有极高的声誉。
    • His fair dealing earned our confidence. 他的诚实的行为获得我们的信任。
    0 efficiently [ɪ'fɪʃntlɪ] ZuTzXQ   第8级
    adv.高效率地,有能力地
    参考例句:
    • The worker oils the machine to operate it more efficiently. 工人给机器上油以使机器运转更有效。
    • Local authorities have to learn to allocate resources efficiently. 地方政府必须学会有效地分配资源。
    0 fatigue [fəˈti:g] PhVzV   第7级
    n.疲劳,劳累
    参考例句:
    • The old lady can't bear the fatigue of a long journey. 这位老妇人不能忍受长途旅行的疲劳。
    • I have got over my weakness and fatigue. 我已从虚弱和疲劳中恢复过来了。
    0 faucet [ˈfɔ:sɪt] wzFyh   第10级
    n.水龙头
    参考例句:
    • The faucet has developed a drip. 那个水龙头已经开始滴水了。
    • She turned off the faucet and dried her hands. 她关掉水龙头,把手擦干。
    0 helping [ˈhelpɪŋ] 2rGzDc   第7级
    n.食物的一份&adj.帮助人的,辅助的
    参考例句:
    • The poor children regularly pony up for a second helping of my hamburger. 那些可怜的孩子们总是要求我把我的汉堡包再给他们一份。
    • By doing this, they may at times be helping to restore competition. 这样一来,他们在某些时候,有助于竞争的加强。
    0 intestines [ɪn'testɪnz] e809cc608db249eaf1b13d564503dbca   第9级
    n.肠( intestine的名词复数 )
    参考例句:
    • Perhaps the most serious problems occur in the stomach and intestines. 最严重的问题或许出现在胃和肠里。 来自辞典例句
    • The traps of carnivorous plants function a little like the stomachs and small intestines of animals. 食肉植物的捕蝇器起着动物的胃和小肠的作用。 来自辞典例句
    0 lactic ['læktɪk] t2Cx6   第12级
    adj.乳汁的
    参考例句:
    • Now they wear rubber fingers treated with lactic acid. 现在他们带上了用乳酸处理过的橡皮指套。
    • Lactic acid is an important organic acid of industrial importance. 乳酸是一种具有重要工业价值的有机酸。
    0 metabolic [ˌmetə'bɒlɪk] 2R4z1   第11级
    adj.新陈代谢的
    参考例句:
    • Impressive metabolic alternations have been undergone during embryogenesis. 在胚胎发生期间经历了深刻的代谢变化。
    • A number of intoxicants are associated with metabolic acidosis. 许多毒性物质可引起代谢性酸中毒。
    0 miserable [ˈmɪzrəbl] g18yk   第7级
    adj.悲惨的,痛苦的;可怜的,糟糕的
    参考例句:
    • It was miserable of you to make fun of him. 你取笑他,这是可耻的。
    • Her past life was miserable. 她过去的生活很苦。
    0 nutrients ['nju:trɪənts] 6a1e1ed248a3ac49744c39cc962fb607   第8级
    n.(食品或化学品)营养物,营养品( nutrient的名词复数 )
    参考例句:
    • a lack of essential nutrients 基本营养的缺乏
    • Nutrients are absorbed into the bloodstream. 营养素被吸收进血液。 来自《简明英汉词典》
    0 onset [ˈɒnset] bICxF   第8级
    n.进攻,袭击,开始,突然开始
    参考例句:
    • The drug must be taken from the onset of the infection. 这种药必须在感染的最初期就开始服用。
    • Our troops withstood the onset of the enemy. 我们的部队抵挡住了敌人的进攻。
    0 simultaneously [ˌsɪməl'teɪnɪəslɪ] 4iBz1o   第8级
    adv.同时发生地,同时进行地
    参考例句:
    • The radar beam can track a number of targets almost simultaneously. 雷达波几乎可以同时追着多个目标。
    • The Windows allow a computer user to execute multiple programs simultaneously. Windows允许计算机用户同时运行多个程序。
    0 vessels ['vesəlz] fc9307c2593b522954eadb3ee6c57480   第7级
    n.血管( vessel的名词复数 );船;容器;(具有特殊品质或接受特殊品质的)人
    参考例句:
    • The river is navigable by vessels of up to 90 tons. 90 吨以下的船只可以从这条河通过。 来自《简明英汉词典》
    • All modern vessels of any size are fitted with radar installations. 所有现代化船只都有雷达装置。 来自《现代汉英综合大词典》

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