每天如何安排60分鐘，讓好身材伴你一生(圖)

A new study shows women need 60 minutes of moderate exercise a day to prevent weight gain as they age if they consume a normal diet.

一項新的研究顯示，隨着女性年齡的增長，在正常飲食的情況下，她們需要每天進行60分鐘中等強度的運動，才能避免體重增加。

The findings suggest women need more exercise than the current federal guidelines of 150 minutes a week, or 30 minutes five days a week, of moderate-to-intense activity.

研究結果顯示，女性需要的運動量要大於目前聯邦指南建議的每週150分鐘中等強度至高強度運動（相當於每週鍛鍊五天，每天30分鐘）。

The study is being published in the March 24/31 edition of the Journal of the American Medical Association.

該研究報告發表在3月24日-31日的《美國醫學會期刊》上。

"I don't want people to throw up their hands and say 'I can't do it',' said I. Min Lee, the study's lead researcher and a doctor and associate professor at Harvard Medical School and Brigham and Women's Hospital in Boston.

該研究首席研究員、哈佛醫學院和波士頓布里格姆婦女醫院醫生兼副教授I. Min Lee說，我不希望人們舉手投降說，“我做不到”。

Women at a normal weight who consume a normal diet can beat middle-age weight gain by working out intensely for 30 minutes a day, whether by running, cycling, swimming laps or working out at a gym. Weight gain can also be prevented with 60 minutes of moderate activity, such as walking, a leisurely bike ride or playing catch.

體重和飲食正常的女性可以通過每天進行30分鐘的高強度運動──可以是跑步、騎車、游泳或在健身房中鍛鍊，避免中年時體重增加。每天進行60分鐘中等強度的運動──比如走路、休閒性的騎車或接傳球遊戲──也可以防止體重增加。

The federal guidelines of 150 minutes a week of moderate-to-intense exercise are designed to prevent disease and obtain other health benefits. However, a 2002 report by the Institute of Medicine suggested 60 minutes a day, or 420 minutes a week, are needed to prevent weight gain.

聯邦指南建議的每週150分鐘中等強度至高強度運動是爲了避免患病並獲得其他健康益處。不過，美國醫學研究所2002年公佈的一份報告中建議，爲避免體重增加，女性需要每天運動60分鐘（也就是每週運動420分鐘）。

The study looked at 34,079 healthy U.S. women who consumed a usual diet from 1992 to 2007. The women were all age 45 or older at the start, with an average age of 54. They were given a questionnaire about the amount of exercise or activity they engaged in per week at the start of the study and then at three-year intervals. Their activity was tracked for an average of 13 years while weight changes were tracked over a three-year period.

該研究對1992年至2007年間飲食正常的34,079 名健康美國女性進行了研究。研究開始的時候，這些女性年齡都在45歲及以上，平均年齡爲54歲。研究開始的時候，她們收到一份有關每週運動量的調查表，之後每三年進行一次問卷調查。研究人員對她們的運動量進行了平均13年的跟蹤，而對體重變化的跟蹤每三年進行一次。

Dr. Lee said because the basis of IOM's findings have been questioned, she and other researchers decided to look at the issue within the group of women participating in the federal Women's Health Study. She also said the goal was to look at women who weren't dieting and were consuming a normal diet to see what impact physical activity has on weight.

Lee說，由於美國醫學研究所研究結果的基礎受到了質疑，她和其他研究人員決定在參與了“聯邦女性健康研究項目”的女性人羣中考察這個問題。她還說，目的是對沒有節食、飲食正常的女性進行研究，考察體育運動對體重會造成怎樣的影響。

Overall, women gained an average of 5.7 pounds in the study. However, those who were normal weight, with a body-mass index of less than 25, maintained their weight if they exercised for 60 minutes a day. Women who exercised less generally gained weight. Dr. Lee said for overweight or obese women, 60 minutes of exercise a day wasn't enough to maintain weight, suggesting calories need to be cut.

總體來講，研究期間這些女性的體重平均增加了5.7磅。不過，那些體重正常、體重指數(BMI)不到25的女性，如果每天鍛鍊60分鐘，得以保持體重。運動量較少的女性體重往往會增加。Lee說，對體重超重或肥胖的女性來說，每天鍛鍊60分鐘是不足以保持體重的，她建議要減少熱量的攝入。