當(dāng)務(wù)之急的是，加大運(yùn)動(dòng)量

Researchers at McMaster University who examine the impact of exercise on the brain have found that high-intensity workouts improve memory in older adults.

加拿大麥克馬斯特大學(xué)的研究人員開(kāi)展了運(yùn)動(dòng)對(duì)人類大腦影響的調(diào)查后，發(fā)現(xiàn)高強(qiáng)度運(yùn)動(dòng)確實(shí)可以有助于改善老年人記憶。

The study,published in the journal Applied Physiology,Nutrition and Metabolism,has widespread implications for treating dementia,a catastrophic disease that affects approximately half a million Canadians and is expected to rise dramatically over the next decade.

研究出版在《應(yīng)用生理學(xué)》、《營(yíng)養(yǎng)報(bào)》、《新陳代謝學(xué)》這些雜志上。對(duì)于加拿大幾乎五十萬(wàn)的老人患上老年癡呆癥或一些其他的惡疾，并且在未來(lái)十年內(nèi)人數(shù)還會(huì)明顯大幅上升的情況，這篇研究給予了一個(gè)廣泛性的暗示。

Researchers suggest that intensity is critical.Seniors who exercised using short,bursts of activity saw an improvement of up to 30%in memory performance while participants who worked out moderately saw no improvement,on average.

研究人員表示高強(qiáng)度的運(yùn)動(dòng)很有必要。那些進(jìn)行短時(shí)間的爆發(fā)性運(yùn)動(dòng)的老人里，記憶力得到改善的人數(shù)比例達(dá)到30%,而那些進(jìn)行適度體育鍛煉的人群，從平均上看來(lái)并沒(méi)有什么變化。

"There is urgent need for interventions that reduce dementia risk in healthy older adults.Only recently have we begun to appreciate the role that lifestyle plays,and the greatest modifying risk factor of all is physical activity,"says Jennifer Heisz,an associate professor in the Department of Kinesiology at McMaster University and lead author of the study.

珍妮弗·海思，麥克馬斯大學(xué)運(yùn)動(dòng)機(jī)能學(xué)系副教授兼這篇研究的主要作者表示，“幫助那些健康的老年人降低患上老年癡呆癥的風(fēng)險(xiǎn)是當(dāng)務(wù)之急。如今我們只能開(kāi)始更加重視生活方式，而這里面可以最大程度改變風(fēng)險(xiǎn)的因素就是體育鍛煉。"

"This work will help to inform the public on exercise prescriptions for brain health so they know exactly what types of exercises boost memory and keep dementia at bay,"she says.

她說(shuō)，“這篇文章將會(huì)幫助公眾了解關(guān)于保持大腦健康的運(yùn)動(dòng)處方，讓它們知道什么類型的運(yùn)動(dòng)才可以提高記憶，遠(yuǎn)離老年癡呆。”

For the study,researchers recruited dozens of sedentary but otherwise healthy older adults between the ages of 60 and 88 who were monitored over a 12-week period and participated in three sessions per week.Some performed high-intensity interval training(HIIT)or moderate-intensity continuous training(MICT)while a separate control group engaged in stretching only.

為了調(diào)研，研究人員招募了幾十個(gè)喜歡久坐不動(dòng)、其他方面很健康的老人，年紀(jì)在60歲到88歲之間,對(duì)他們進(jìn)行了為期12周的監(jiān)察，并要求他們每周參加三次會(huì)議。一些人必須要執(zhí)行高強(qiáng)度間歇訓(xùn)練或者是中等強(qiáng)度的持續(xù)訓(xùn)練，而另外設(shè)置一組對(duì)照組只做伸展運(yùn)動(dòng)。

The HIIT protocol included four sets of high-intensity exercise on a treadmill for four minutes,followed by a recovery period.The MICT protocol included one set of moderate-intensity aerobic exercise for nearly 50 minutes.

高強(qiáng)度間歇訓(xùn)練方案包括四次在跑步機(jī)上進(jìn)行高強(qiáng)度運(yùn)動(dòng)，然后就是恢復(fù)期。中等強(qiáng)度的持續(xù)性訓(xùn)練方案則是進(jìn)行一次將近五十分鐘中等強(qiáng)度的有氧運(yùn)動(dòng)。

To capture exercise-related improvements in memory,researchers used a specific test that taps into the function of the newborn neurons generated by exercise which are more active than mature ones and are ideal for forming new connections and creating new memories.

為了捕抓到運(yùn)動(dòng)可以改善記憶力的證據(jù)，研究人員運(yùn)用了一種特殊的測(cè)試，利用運(yùn)動(dòng)產(chǎn)生的新生神經(jīng)元的功能，因?yàn)樗瘸墒斓纳窠?jīng)元更有活力，是形成新連接和創(chuàng)造新記憶的理想型選擇。

They found older adults in the HIIT group had a substantial increase in high-interference memory compared to the MICT or control groups.This form of memory allows us to distinguish one car from another of the same make or model,for example.

他們發(fā)現(xiàn)，在高強(qiáng)度間歇訓(xùn)練方案組的老人，相比于中等強(qiáng)度持續(xù)訓(xùn)練方案組和另一個(gè)對(duì)照組來(lái)看，高干擾的記憶得到可持續(xù)增長(zhǎng)。例如，這種形式的記憶可以讓我們將一輛汽車和另一輛制造相同、型號(hào)相同的汽車區(qū)分開(kāi)來(lái)。

Researchers also found that improvements in fitness levels directly correlated with improvement in memory performance.

研究人員還發(fā)現(xiàn)，記憶力的改善跟記憶工作情況的改善有關(guān)。

"It's never too late to get the brain health benefits of being physically active,but if you are starting late and want to see results fast,our research suggests you may need to increase the intensity of your exercise,"says Heisz.

海思說(shuō)，“體育運(yùn)動(dòng)有益于大腦健康的舉動(dòng)永遠(yuǎn)不會(huì)遲，但如果你起步較晚，又想要快速見(jiàn)效，我們的研究建議你可能需要增加運(yùn)動(dòng)的強(qiáng)度。”

She cautions that it is important to tailor exercise to current fitness levels,but adding intensity can be as simple as adding hills to a daily walk or increasing pace between street lamps.

她再提醒道，根據(jù)自己的健康水平調(diào)整鍛煉很重要，但增加強(qiáng)度也可以很簡(jiǎn)單，就像在每天的走路中增加一些坡度，在兩道的路燈之間增加一些步伐。

"Exercise is a promising intervention for delaying the onset of dementia.However,guidelines for effective prevention do not exist.Our hope is this research will help form those guidelines."

她再提醒道，根據(jù)自己的健康水平調(diào)整鍛煉很重要，但增加強(qiáng)度也可以很簡(jiǎn)單，就像在每天的走路中增加一些坡度，在兩道的路燈之間增加一些步伐。