来常熟了以后,养成了一个好习惯——跑步.隔三差五去运动的那种，锻炼身体的目的算是达到了.
It’s been so good for me to form a habit of jogging after I came to ChangShu.I dare not to say that I keep running everyday but every other day I go running regularly.
每次基本跑5圈,往往5圈下来,人早就汗流浃背,气喘吁吁了.本来以为跑步是一个很简单的运动.但是,几次下来之后越来越发现它和所有的运动一样都具有科学性的.除了你要全心全意地投入之外,还得注意很多细节性的东西.
Every time I do running,I will circle the playground 5 rounds till I can’t keep on any more.Usually when I finished,I am almost exhausted to death with sweat full of my back.I used to regard jogging as a simply job,however I gradually find it not easy as what I thought.Apart from all your mind throwing in,you need pay attention to details.Below is some general common sense about running.
1:跑步最好在饭后1，2个小时之后再开始.
吃完饭后消化器官需要大量血液供应促进消化.这时候跑步或运动会因骨骼肌消耗血液导致胃肠蠕动减弱,消化液分泌减少,引起消化不良.因此,必须是在饭后休息一段时间后再开始.
It’s better to run 1 or 2 hours later after meal because digestive organs require a lot of blood supply to promote digestion. At this time jogging or some other sports will lead to slow down gastrointestinal peristalsis(胃肠蠕动) due to skeletal muscle’s(骨骼肌) consumption of blood, thus secretion of digestive juice(消化液) will reduce and cause indigestion.
2:运动过后是否及时吃东西?
关于这一点,我以前也理解错误了.其实,运动过后身体消耗大量能量,发出饥饿的信号,当然应该及时补充食物来恢复体力了.不过不要瞎吃,高蛋白质,高营养的食物当为首选.
On this point,I misunderstood before. In fact,your body consume a large amount of energy when you take exercise.Then hunger signals issued, of course, you should be promptly eat food to regain energy. But do not ‘help yourself’, high protein and high-nutrition food is your first choice.
3:运动过程中及运动过后要及时补充水分.最好能补充一些无机盐,保持身体PH值平衡.
During jogging it’s necessary to supply water timely. Better to add some inorganic salts in order to maintain a balanced PH value.
4:在跑步之前最好先做热身运动,通过热身使身体内脏器官预热从而进入”运动状态”.这里结合自己的经验建议初学者最好先从慢跑开始,不要求快,不要贪多,有规律有计划地逐渐增加运动的强度来达到锻炼的效果.
You’d better do warming up before running because the warm-up would warm your body in order to enter the”state of motion”. Combination of my own experiences,the best suggestion for beginners is that do not pursuit speed and do not sacrifice quality for quantity(牺牲质量追求数量).A well plan and gradually increase of the intensity of the movement I think is the best choice to achieve an amazing exercise effect.
5:当你跑步时出现腹部疼痛或者感觉呼吸节奏打乱的时候,其实,这就是你的身体在给你发信号提示你身体感觉不舒服了,可能是你呼吸节奏不均匀,也可能是你呼吸深度过浅,供氧不足.这时候,最好慢下来小跑或者实在不舒服的话到此为止.
When you feel abdominal pain(腹部疼痛) or breathing rhythm(呼吸节奏) jumbled in the process of run,doubtless it is your body gives you the signal prompting it feels uncomfortable.It may be caused by uneven breaths or depth of respiration just a little insufficient that is to say oxygen shortage. At this time,you’d better slow down your pace or stop if need be.
6:跑步的时候,人体的器官会从安静状态过渡到运动状态,由于此时体内的代谢过程旺盛,氧气和各种营养物质的需要量突然增加,加上人体的代谢产物也在加速排出体外,这就要求呼吸和心血管系统提高工作效率.但是,由于人体的内脏器官的机能不能立即调整到所需要的状态,所以运动器官和内脏器官之间就出现了供不应求的矛盾,人体的呼吸系统就要加快呼吸频率,增加呼吸深度,以满足人体的需求.
因此,非常有必要在跑步的过程中锻炼呼吸深度.由于鼻腔呼吸的氧气量过少必要的时候还可以用嘴来进行呼吸,撕条缝轻微地吸气即可.而且逐渐调整呼吸节奏也是必须得,两步一次呼吸或者三步一次呼吸比较合适.
When running,the body’s organs change from a rest state into a state of motion,because of the body’s metabolic processes(新陈代谢过程),oxygen and a variety of nutritive materials are sharply increased coupled with the body’s metabolic products(代谢产物) are excreted with acceleration.Increase working efficiency of respiratory and cardiovascular system(呼吸系统和心血管系统) is required. However,due to the function of the body’s internal organs(内脏器官) couldn’t immediately be adjusted to the required state,so between the locomotive organs and internal organs appeared lack of coordination, thus the body’s breathing system(呼吸系统) needs to accelerate the respiratory rate(加快呼吸频率), increase breathing intensity(呼吸强度),in order to meet the needs of the body.
Therefore, it is necessary to train the course your breathing intensity on purpose. Because of the amount of oxygen through nasal breathing(鼻腔呼吸) is too little to meet the oxygen consumption.If need be,you can try mouth breathing(口呼吸),open your mouth with a little crack could be work.Besides,gradually adjust your respiratory rhythm(呼吸节奏) to one breathing per two or three paces would do good.
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这篇文章也是老早以前写的，今天花了近两个小时的时间终于把悬而未决的译文写了出来，说真的，做翻译的真的不是件轻松事。更何况这篇《跑步中的学问》里面带有大量的专业领域词汇，我看着心里就纠结··· :???:。还好，今天一鼓作气地完成了初稿，长舒一口气，:smile: 放下来先休息了，日后再做校对。
PS:文章专业领域部分全部来自网络摘录，特此声明。详细请看：褪墨
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