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RAISING THE BAR不断提高能力

Given the number of benefits that we derive even from moderate exercise, it seems extraordinary that the vast majority of Americans do almost none. The explanation is surprisingly simple. Building strength and endurance requires pushing past our comfort zones and experiencing discomfort. It takes time before the obvious benefits kick in, and most of us quit before that ever occurs.

即使适量运动的好处很多，但大多数美国人（中国人也一样）几乎不运动。原因也非常简单，建立力量和耐力需要走出舒适区，经历不适。在需要持续一段时间才能看到明显的效果，但在这之前大部分都放弃了。

Our own experience is that interval training is preferable to continuous exercise and stress. Interval training first emerged as a method for increasing both the speed and endurance of runners.

我们的经验是，间歇训练比持续训练更好。间歇训练最初用于用于跑步运动员速度和耐力的提升。

A joint study conducted by Harvard and Columbia Universities, researchers found that a series of short doses of intense aerobic activity —each one sixty seconds or less—followed by complete aerobic recovery, had a profound positive impact on participants. In a period of just eight weeks, the subjects exhibited significant improvements in cardiovascular fitness, heart-rate variability and mood. They also evidenced stronger immune systems and lower diastolic blood pressure.

哈佛大学和哥伦比亚大学的一个联合研究中，研究人员发现一些列短暂、高强度的有氧练习（60s或更少），再随之配合完整的（彻底的）有氧恢复，对试验人员有深远的积极影响。只需要8周，他们能够在心脑血管健康水平、心率变化、情绪改善都有显著改善，其免疫力增强，舒张压降低。

Interval training is a means by which to build more energy capacity and to tolerate more stress, but also to teach the body to recover more efficiently.
间歇训练不仅可以提高精力容量和抗压能力的方式，也可以让身体高效地恢复！

我的思考My Thinking

健身操就是这种短暂、高强度的有氧训练，基本上是60s的高强度运动，然后休息90s-120s，这对减重和体能的改善非常明显，除此之外对心脑血管、心率和情绪等方面也会有明显改善。建议经常长时间跑步的人试试。
HI-LOW is a kind of short, high intensity aerobic training, which lasts 60s for one move and then followed by 90-120s recovery by slow running, which has significant impact on body control and physical capability, additionally improves cardiovascular functions, moods etc. The runners who runs long hours can have a try.