早上提神靠咖啡?不如來做俯臥撐
作者:滬江英語
來源:每日郵報
2013-12-14 09:00
Millions of us reach for a coffee at least once a day to boost our alertness and counter flagging energy levels.
我們中有很多人每天都至少需要一杯咖啡來提神醒腦,來增加我們消耗的能量。
But what if there was a free alternative that worked even better?
但要是有免費(fèi)甚至效果更好的法子呢?
Writer Gregory Ferenstein believes he has the answer - 30 seconds of high-intensity exercise such as push-ups whenever he feels drowsy.
作家格雷戈里·弗蘭斯坦覺得他就有這樣的方法——當(dāng)感到昏昏欲睡的時候,他通常會選擇做30秒的高強(qiáng)度鍛煉,比如做俯臥撐等。
He discovered that the exercises gave him double the energy boost of his daily Starbucks - and saved him a considerable amount of cash in the process.
他發(fā)現(xiàn)鍛煉的提神效果是每日一杯星巴克咖啡的雙倍,而且鍛煉還能給他省掉一大筆咖啡錢。
He explained: 'Whenever I need a pick-me-up, I find a quiet corner and perform some form of body-weight exercise that jolts my heart up to at last 70 percent of the maximal beats per minute (for me, that's about 170).
他說:“當(dāng)我需要提神了,我會去找一個安靜的角落來做一些負(fù)重鍛煉,來使我的心跳達(dá)到最快速度的70%(對我來說大約是每分鐘170次)?!?/div>
He added: 'I've found that 30 seconds of high-intensity body-weight exercise gives me the same mental boost as a shot of caffeine.'
他補(bǔ)充說:“我發(fā)現(xiàn),30秒高強(qiáng)度的負(fù)重鍛煉和咖啡因一樣,可以給人同樣的精神刺激。 ”
For reference, a Starbucks Grande Cafe Americano has 225mg of caffeine. He found that his overall cognitive performance increased by six per cent after caffeine - but 12 per cent after exercise.
參考數(shù)據(jù)顯示,星巴克一杯大杯美式咖啡中含有咖啡因225毫克。弗蘭斯坦發(fā)現(xiàn),咖啡因使他的整體認(rèn)知能力上升了6%;而進(jìn)行鍛煉后,他的整體認(rèn)知能力上升了12%。
The only benefit caffeine gave him was when it came to short-term memory, which improved by 26 per cent compared to 16 per cent with exercise.
咖啡因帶來的唯一好處是增強(qiáng)了26%的短期記憶力,比鍛煉的效果高出10個百分點。
A wealth of research backs up his findings. Last year researchers at the Montreal Heart Institute found that high-intensity exercise boosts mental and physical health.
充分的研究也證實了弗蘭斯坦的發(fā)現(xiàn)。去年蒙特利爾心臟研究所的研究人員發(fā)現(xiàn),高強(qiáng)度的運(yùn)動能增強(qiáng)身心的健康。
Previously sedentary adults were put through four months of high-intensity interval training.
在此之前,一些長期處于久坐狀態(tài)中的人們接受了持續(xù)四個月的高強(qiáng)度的間歇訓(xùn)練。
At the end, their cognitive functions - the ability to think, recall and make quick decisions - had improved significantly, the researchers found.
在這項訓(xùn)練結(jié)束后,研究人員發(fā)現(xiàn)他們的認(rèn)知能力,包括思考能力、記憶力以及迅速做事決定的能力等,都得到了大大的提升。
Last year researchers from the University of South Carolina found that regular treadmill sessions also give a boost to the cell's powerhouses in the brain.
去年南卡羅來納大學(xué)的研究人員發(fā)現(xiàn),定期在跑步機(jī)上進(jìn)行跑步鍛煉也能極大地促進(jìn)腦細(xì)胞的生命力。
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