What is Moderate-intensity Physical Activity? 什么是中等强度运动？

广东疾控 · 公众号 · 养生 · 2017-03-10 22:00

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Physical Activity

Physical activity refers to any bodily movement produced by skeletal muscles that increase energy expenditure above a basal level.

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体能活动指任何由骨骼肌所产生，并能增加能量消耗至高于基本水平的身体活动。

It can be divided into two main categories. One is exercise that involves structured and repetitive bodily movements.

The other is non-exercise physical activity , such as standing, commuting to and from school or work, or participating in household chores or occupational work.

它可划分成两大类，第一类是「运动」，即有系统和重复性的身体活动；

另一类是「非运动性体能活动」，例如站立、往返学校或工作间、做家务或工作等。

Both exercise and non-exercise physical activity can further be classified by the level of intensity: light , moderate and vigorous .

While vigorous-intensity physical activity (e.g., jogging) can provide greater benefits for physical fitness and burn more calories per unit of time than moderate-intensity physical activity (such as brisk walking), engaging in low-intensity physical activity (such as light walking) is better than no physical activity at all.

两者又可再按其剧烈程度分类为 低等强度、中等强度 和 剧烈强度 。

剧烈强度的体能活动（如缓步跑）较中等强度的体能活动（如快步行）能为生理健康带来更大裨益，亦能消耗更多卡路里（按每时间单位），而低等强度的体能活动（如散步）则胜过完全没有体能活动。

Besides, different types of physical activity confer different health benefits.

再者，不同类别的运动或体能活动会有不同的健康裨益。

Resistance exercise (such as weight lifting and resistance band workouts) can not only increase muscular strength and endurance but also maintain or increase muscle mass.

抗阻运动(如举重和健身橡筋带操)能增加肌肉的强度和耐力及保持或增加肌量。

Weight-bearing exercise can help increase bone mass during growth, maintain peak bone mass during adulthood and reduce the rate of bone loss during aging.

于发育期进行负重运动可增加骨质、于成年期进行负重运动则有助维持最高骨质峰值及减慢骨质随年龄增长的流失速度。

Flexibility activity (such as Tai Chi and yoga) keeps muscles relaxed and joints mobile.

柔软活动（例如太极和瑜珈）可保持肌肉放松及关节灵活。

Becoming more active is safe for most people. However, some people may need to get a medical clearance before they exercise. If you are in doubt, please see a doctor.