Scientists have figured out exactly how much you need to exercise to slow your heart’s aging process
科学家已经发现你究竟需要多少的锻炼，才能减缓心脏的老化
It's time for a heart-to-heart. (AP Photo/Patrick Semansky)
我们该推心置腹地聊聊了
So there’s good news and there’s bad news.
说起来，这是个好消息，同时也是个坏消息。
The good news is there are steps you can take to slow your heart’s aging process, increasing the chances of living a long, healthy, fruitful life. The trade-off is that you really do have to go to the gym.
好消息是，你可以采取一些措施来减缓心脏老化，增加一个长寿、健康、充满收获的生活的机率，可代价是，你真的必须要去健身房。
trade-off：交易;
New research published this week in the Journal of Physiology pins down the number of days a week a person should exercise to maintain the overall health of their arteries, which stiffen with age and, as they do, increase the risk of heart disease and heart attack. Very few people experience heart attacks before age 45, and the average age is 65. But the new study suggests a way to keep your arteries physiologically “young.”
本周在《生理学杂志》上发表的一项新的研究报告明确说了一个人每周要锻炼几天才能维持其整体动脉的健康状况。血管动脉系统随着年龄的增长而硬化，随着它们的硬化，心脏病和心肌梗塞发作的风险就会增加。很少有人在45岁前有心脏病发作，心脏病发病平均年龄是65岁。但这项新研究指出了一种让动脉生理上保持 "年轻" 的方法。
stiffen：美 [ˈstɪfən] vt. （使） 变硬，（使）强硬; 使绷紧; 使猛烈; 使粘稠
artery：美 [ˈɑ:rtəri] n. [解剖] 动脉; 干线，要道
The study considered that every human has different-sized arteries, and found that the smaller arteries rely on fewer days of exercise per week than larger ones to maintain overall health. The takeaway: Medium-sized arteries need two to three days a week of 30-minute exercising to minimize artery stiffening. But to minimize the stiffening of equally important larger arteries, people should be exercising four to five days a week.
研究考虑到每个人的体内都有不同大小的动脉，同时发现较小的动脉与较大的动脉相比不需要那么多天的运动就能维持整体的健康。我们从中能总结就是: 中等大小的动脉每周需要三天的30分钟的锻炼，以减少动脉硬化。但是为了尽量避免或减少重要的大动脉的硬化，人们应该每周锻炼四到五天。
takeaway：得到的结论
“This work is really exciting because it enables us to develop exercise programs to keep the heart youthful and even turn back time on older hearts and blood vessels,” one of the researchers said in a statement.
一位研究人员在一份声明中说: “这项研究真的很令人兴奋，因为它让我们可以制定运动计划，使心脏保持年轻，甚至可以让时间倒流，让年迈的心脏和血管变得年轻。“
It might not be easy, carving out more time for exercise, but at least it’s more clear what you can to do achieve better heart health over a long period of time. That’s especially positive news for people in the US, where heart disease remains particularly deadly, thanks in part to the nation’s obesity epidemic. More than 610,000 people die of heart disease in the US each year—accounting for about 25% of total deaths, according to the US Centers for Disease Control and Prevention. Each year more than 735,000 Americans have a heart attack and 28% of those are a second heart attack.
腾出更多的时间进行锻炼可能并不容易，但至少你更清楚你需要做什么才能让你心脏长期保持健康。这对于美国人来说是个尤其积极的消息。 在美国，心脏病依旧相当致命，部分原因是因为这个国家普遍肥胖。美国疾病控制和预防中心称，每年美国有61万多人死于心脏病，占总死亡人数的25% 左右。每年有73.5万多名美国人心脏病发作，其中28%的人是第二次心脏病发作。
obesity：美 [oˈbisɪti] n. 肥胖症; 肥胖，过胖;
epidemic：美 [ˌɛpɪˈdɛmɪk] n. 流行病; 迅速的传播、生长或发展; 风尚等的流行;
The scientists came to their findings by examining a group of 102 people—all of them older than 60—who had exercised over the course of their lives. The researchers started by measuring each person’s artery stiffness, then grouped them into four categories depending on how much they exercised through the years. One group was for people who generally exercised less that twice a week. Another was for “casual exercisers” who were active two to three times a week. The last two groups were for people who exercised four to five times and six to seven times per week.
科学家们通过对一组102个人的观察得到了这一结论 — 这组人都在60岁以上—在他们的一生中都锻炼过。研究人员开始通过测量每个人的动脉僵硬度，然后根据每人多年来锻炼量，把他们分为四类。 一个小组是针对那些通常每周锻炼少于两次的人。另一种是 “随意锻炼者”，他们每周活动两到三次。最后两组是为每周锻炼四到五次和六到七次的人。
casual exerciser：休闲锻炼者，没有刻意锻炼的人
“A lifelong history of ‘casual exercise’ resulted in more youthful middle-sized arteries, which supply oxygenated blood to the head and neck,” the press release states. “However, people who exercised 4-5 times per week also had more youthful large central arteries, which provide blood to the chest and abdomen, in addition to healthier middle sized ones.”
“一生中都是“随意运动”， 使得中等大小的动脉更加年轻，这些动脉是为头部和颈部提供含氧血的血液，“ 新闻发布指出。”然而，每周锻炼4-5 次的人除了有健康的中等动脉以外，还有更年轻的大的中枢动脉，这些动脉是为胸部和腹部提供血液的。”
oxygenate： 美 [ˈɑ:ksɪdʒəneɪt] v. 以氧处理，氧化
This work showed exercise training over a long period of time can slow artery damage and the aging of the heart; the researchers say the next step is to study whether it can also reverse damage and aging of the cardiovascular system.
这项研究表明，长期运动训练可以减缓动脉损伤和心脏老化；研究人员说下一步将研究它是否也能逆转心血管系统的损伤和衰老。
cardiovascular：美 [ˌkɑ:rdioʊˈvæskjələ(r)] adj. 心血管的
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