你已經(jīng)知道，定期鍛煉對(duì)于控制體重以及避免一系列健康問(wèn)題是很重要的。但是，定期鍛煉也有改善學(xué)習(xí)的作用。作為一名接受遠(yuǎn)程教育的學(xué)生，你可能會(huì)錯(cuò)過(guò)一些參加實(shí)踐活動(dòng)的機(jī)會(huì)，而這些活動(dòng)對(duì)于那些案例走讀的學(xué)生們來(lái)說(shuō)則是家常便飯。但是，將鍛煉安排進(jìn)你的日常生活是非常值得的。以下如何通過(guò)運(yùn)動(dòng)促進(jìn)英語(yǔ)學(xué)習(xí)由整理發(fā)布，歡迎閱讀參考！更多相關(guān)訊息請(qǐng)關(guān)注！
Regular exercisers have higher GPAs and graduation rates
定期鍛煉的人擁有更搞得平均分和畢業(yè)率
Jim Fitzsimmons, Ed.D, director of Campus Recreation and Wellnessat the University of Nevada, Reno, tells About.com, “What we know is students who exercise regularly – at least 3 times a week – at an intensity of eight times resting (7.9 METS) graduate at higher rates, and earn on average a full GPA point higher than their counterparts who do not exercise.”
吉姆·菲茨西蒙斯，教育博士，內(nèi)華達(dá)大學(xué)里諾校區(qū)娛樂(lè)健康部主任，告訴about網(wǎng)站說(shuō)：”我們知道，定期運(yùn)動(dòng)的學(xué)生，每周至少三次，以八分的代謝當(dāng)量（7.9 METS）占有更高的比率，并且比起不鍛煉的學(xué)生，他們擁有更高的平均分?！?BR> The study, published in the Journal of Medicine & Science in Sports & Medicine, defines physical activity as at least 20 minutes of vigorous movement (at least 3 days a week) that produces sweat and heavy breathing, or moderate movement for at least 30 minutes that doesn’t produce sweat and heavy breathing (at least 5 days a week).
該研究發(fā)表在醫(yī)學(xué)和運(yùn)動(dòng)醫(yī)學(xué)科學(xué)雜志上，并將體育活動(dòng)定義為至少二十分鐘的劇烈運(yùn)動(dòng)（每周至少三次），運(yùn)動(dòng)者會(huì)出汗、喘息，或者是至少30分鐘的適度運(yùn)動(dòng)，不會(huì)出汗、喘息。（每周至少五次）
Think you don’t have time to exercise? Mike McKenzie, PhD, chair of Exercise Physiology Sports Medicine at Winston-Salem State University, and president elect of the Southeast American College of Sports Medicine, tells About.com, “A group led by Dr. Jennifer Flynn investigated this during her time at Saginaw Valley State and found that students who studied over three hours per day were 3.5 times more likely to be exercisers.”
要是沒(méi)時(shí)間鍛煉怎么辦？麥克·麥肯齊，博士，溫斯頓-塞勒姆周大*動(dòng)生理學(xué)和運(yùn)動(dòng)醫(yī)學(xué)的主席，美國(guó)東南大*動(dòng)醫(yī)學(xué)的選理事長(zhǎng)，告訴about網(wǎng)站：“詹妮弗·弗林博士在薩吉諾古州立大學(xué)期間，曾率領(lǐng)團(tuán)隊(duì)對(duì)此進(jìn)行了研究，發(fā)現(xiàn)每天學(xué)習(xí)超過(guò)三個(gè)小時(shí)的學(xué)生有3.5倍的概率是運(yùn)動(dòng)者?！?BR> And McKenzie says, “Students with a GPA above 3.5 were 3.2 times more likely to be regular exercisers than those with GPAs under 3.0.”
麥肯齊說(shuō)：“比起平均分在3分以下的學(xué)生，平均分在3.2分以上的學(xué)生有3.2倍的概率是定期運(yùn)動(dòng)的人?！?BR> Over a decade ago, McKenzie said researchers discovered a link between exercise, concentration, and focus in children. “A group at Oregon State led by Dr. Stewart Trost found significantly improved concentration, memory, and behavior in school-aged children compared to kids who had additional lesson time.”
十多年前，麥肯齊說(shuō)過(guò)，研究者發(fā)現(xiàn)，在兒童中，運(yùn)動(dòng)、注意力和焦點(diǎn)存在聯(lián)系?！坝伤箞D爾特·特羅斯特在俄勒岡州領(lǐng)導(dǎo)的團(tuán)隊(duì)發(fā)現(xiàn)，比起擁有附加的學(xué)習(xí)實(shí)踐的孩子，學(xué)齡兒童中在注意力、記憶和行為上有顯著的改善?！?BR> More recently, a study by Johnson & Johnson Health and Wellness Solutionsreveals that even short “microbursts” of physical activity throughout the day can have positive effects. Jennifer Turgiss, DrPH, vice president of Behavioral Science and Analytics at Johnson & Johnson Health and Wellness Solutions, tells About.com sitting for long periods of time – which college students are prone to do – can have a negative health effect.
近，強(qiáng)生衛(wèi)生健康解決方案的研究表明，體育鍛煉中的一些短的微爆發(fā)也具有積極的效果。詹妮弗·忒堤斯，公共衛(wèi)生碩士，強(qiáng)生衛(wèi)生健康解決方案行為科學(xué)分析副主席，告訴about網(wǎng)站，大學(xué)生傾向于久坐，這對(duì)健康有負(fù)面的影響。
“However, our study found that five-minute bouts of walking every hour had a positive impact on mood, fatigue and hunger at the end of a day,” Turgiss says. “
但是，我們的研究發(fā)現(xiàn)每一小時(shí)來(lái)回走五分鐘對(duì)于一天下來(lái)的情緒、疲勞和饑餓感有良好的效果?！?忒堤斯說(shuō)道。
This may be particularly beneficial to distance learners who also work a full-time job and study in the evening and nighttime hours. “Having more mental and physical energy at the end of a day that requires a lot of sitting, such as a student’s day, can leave them with more personal resources to do other activities,” Turgiss concludes.
這對(duì)于全職工作，只在晚上才有時(shí)間學(xué)習(xí)的遠(yuǎn)程學(xué)習(xí)者尤其有益?！霸谝惶煲Y(jié)束的時(shí)候，需要坐著休息，例如學(xué)生，在生理和心理上有更多的精力可以讓他們有更多的個(gè)人資源做一些其他的活動(dòng)?！?忒堤斯總結(jié)道。
So how does exercise improve academic performance?
所以，鍛煉是怎么對(duì)學(xué)習(xí)有促進(jìn)作用的呢？
In his book, “Spark: The Revolutionary New Science of Exercise and the Brain, John Ratey, a Harvard professor of psychiatry, writes, “Exercise stimulates our gray matter to produce Miracle-Gro for the brain.” A study by researchers at the University of Illinois found that physical activity increased the ability of elementary school students to pay attention, and also increased their academic performance.
約翰瑞迪，哈佛精神病學(xué)教授，在他的《火花：革命性的運(yùn)動(dòng)新科學(xué)和大腦》藝術(shù)中寫(xiě)道：“運(yùn)動(dòng)能夠刺激我們的頭腦，產(chǎn)生美樂(lè)棵。”伊利諾伊州大學(xué)的研究者通過(guò)研究發(fā)現(xiàn)，體育鍛煉能夠增強(qiáng)小學(xué)生的注意力，對(duì)他們的學(xué)習(xí)也有提高作用。
Exercise lowers stress and anxiety, while increasing focus. “Brain Derived Neurotropic Factor (BDNF) which plays a role in memory is significantly elevated after an intense bout of exercise,” according to Fitzgerald. “This is a fairly deep subject with both physiologic and psychological factors at play,” he explains.
運(yùn)動(dòng)能夠減輕壓力和焦慮，同時(shí)也能幫助集中注意力，“腦源性神經(jīng)營(yíng)養(yǎng)因子在記憶中起重要作用，在頻繁地鍛煉之后會(huì)得到顯著提升?！狈拼慕芾抡f(shuō)，他接著解釋道，“這對(duì)于生理學(xué)和心理因素來(lái)說(shuō)是一項(xiàng)深遠(yuǎn)的工程。”
In addition to affecting a student’s cognitive skills, exercise improves academic performance in other ways. Dr. Niket Sonpal, assistant professor at Touro College of Osteopathic Medicine, tells About.com that exercise causes three human physiology and behavior changes.
除了影響學(xué)生的認(rèn)知能力，鍛煉也可以在其他方面促進(jìn)學(xué)習(xí)。尼克特·索拉爾，杜魯大學(xué)骨科醫(yī)學(xué)副教授，告訴about網(wǎng)站，運(yùn)動(dòng)可使人類(lèi)在生理和行為上產(chǎn)生三個(gè)變化。
1. Exercise requires time management.
鍛煉需要時(shí)間管理
Sonpal believes that students who don’t schedule a time to exercise tend to be unstructured and also don’t schedule time to study. “That is why gym class in high school was so important; it was practice for the real world,” Sonpal says. “Scheduling personal workout time forces college students to also schedule study time and this teaches them the importance of block timing, and prioritization of their studies.”
索拉爾相信，不定期運(yùn)動(dòng)的學(xué)生趨向于松散，也就不會(huì)在學(xué)習(xí)上好好安排時(shí)間?！斑@就是為什么高中的體育課重要的原因，它是對(duì)現(xiàn)實(shí)世界的實(shí)踐。”
2. Exercise combats stress.
鍛煉減緩壓力
Several studies have proven the link between exercise and stress. “Vigorous exercise a few times a week reduces your stress levels, and likely cortisol the stress hormone,” Sonpal says. He explains that these reductions are vitally important to college students. “Stress hormones inhibit memory production and your ability to sleep: two key things needed to score high on exams.”
一些研究證明，運(yùn)動(dòng)和壓力之間存在聯(lián)系?！懊恐軒状渭ち业倪\(yùn)動(dòng)可以減輕你的壓力，將壓力激素轉(zhuǎn)化為皮質(zhì)醇，” 索拉爾說(shuō)道。他解釋說(shuō)壓力的減少對(duì)于大學(xué)生來(lái)說(shuō)十分重要?！皦毫に刈璧K了記憶儲(chǔ)存和睡眠能力：這兩者是幫助你考試取得高分的關(guān)鍵因素?！?BR> 3. Exercise induces better sleep.
鍛煉促進(jìn)睡眠
Cardiovascular exercise leads to a better quality of sleep. “Better sleep means moving your studies from short term to long term memory during REM,” Sonpal says. “That way, on test day you remember that teeny tiny fact that gets you those scores you need.”
有氧運(yùn)動(dòng)有助于睡眠。“更好的睡眠意味著可以通過(guò)REM睡眠，將你在學(xué)習(xí)時(shí)的短期記憶轉(zhuǎn)變?yōu)殚L(zhǎng)期記憶。”索拉爾說(shuō)道?！啊蹦菢拥脑?，考試那天你就可以記住細(xì)小的知識(shí)點(diǎn)，從而獲取理想的分?jǐn)?shù)?！?BR> As a distance learner, it’s tempting to think you’re so busy that you can’t afford to exercise. However, the exact opposite is true: you can’t afford not to exercise. Even in you can't commit to 30 minute intervals, 5 or 10 minutes spurts during the course of the day could make a significant difference in your academic performance.
作為遠(yuǎn)程學(xué)習(xí)者，你可能會(huì)很忙，從而不能鍛煉。但是，反過(guò)來(lái)說(shuō)也是正確的：你不能不鍛煉。即使你連三十分鐘的時(shí)間都沒(méi)有，每天上課中間的5或10分鐘的間隙的鍛煉也對(duì)于你的學(xué)習(xí)有所幫助。