每天久坐三小时会减寿两年 Three hours every day sedentary life of two years will be reduced

　　“懒病”每年致全球500万人死亡，记者调查发现重庆“懒人”不少 “Lazy disease”The global 5 million deaths each year，A survey revealed that chongqing“A lazy man”many

　　-昨日,泰兴电脑城楼上,几名健身爱好者在跑步机上锻炼。

-yesterday,TaiXing computer city upstairs,Few of the fitness lovers on the treadmill。

　　全球瞩目的伦敦奥运会开幕在即，许多人热衷看一流运动员的表演，自己却缺乏锻炼，认为锻不锻炼无所谓。不过，如果你看了18日英国权威医学杂志《柳叶刀》发表的报告，相信就不会如此淡定了。

Global attention to the Olympic Games in London，Many people keen to see first-class athletes performance，But his lack of exercise，Think forging not exercise doesn't matter。but，If you look at the 18 British medical journal authority《lancet》report，Believe that would not be so calm。

　　这份报告称，在调查了全球122个国家后发现，全球三分之一的成年人是运动量不足的懒人，坐沙发、看电视类型的懒人生活方式每年致死约500万人，甚至每天久坐三小时就会减寿两年。

The report says，In the global survey 122 countries later found，Global one in three adults is exercise insufficiency of lazy，Sit sofa、Watching TV types of lazy lifestyle death each year about 5 million people，Even for three hours every day sit will reduce life of two years。

　　你的生活状态是否属于懒人？怎样运动才能保持健康？重庆晚报记者昨日进行了调查。

Your life state whether to belong to a lazy man？How to exercise to stay fit？Chongqing evening news reporters yesterday to conduct an investigation。

　　重庆晚报记者 彭光瑞 任君 实习生 龙帆 李佳潼 摄影报道

Chongqing evening news reporter PengGuangRui an intern LongFan LiJiaTong photography reported

　

　记者调查 A survey

　　“下决心运动，往往做一两次就放弃了” “Determined to exercise，Often do a couple of times gave up”

　　“我是想锻炼，但抽不出时间，遇到有时间了，又架不起势。”在南岸区一私营企业上班的左小姐认为，关于运动，身边的朋友几乎都和她一样，思想上有迫切锻炼的欲望，特别是希望能通过运动塑造好身材，但付诸行动的几乎没有。有时下决心运动，往往做一两次就放弃了。

“I want to exercise，But can't afford the time，Have a time，And can't afford a potential。”A private enterprise to work in nanan distract the ZuoXiaoJie think，About sports，Nearby of friend almost are all like her，Thought there is a desperate desire to exercise，Especially hope can through the motion model good figure，But almost no action。Sometimes determined to sports，Often do a couple of times gave up。

　　“平时喜欢约朋友K歌、泡吧、喝酒，早上根本没得力气起床运动。”家住渝北区两路的丁小姐告诉重庆晚报记者，平时工作压力大，下班后喜欢邀约朋友过夜生活，回家都很晚，根本没时间运动。

“Usually like to invite a friend K song、bar-hopping、drink，Don't get up in the morning to energy movement。”Live in YuBeiOu two road DingXiaoJie of chongqing evening news reporters tell，Peacetime work pressure，After work like an invitation for the night life friend，Home late，No time for exercise。

　　“现在很少做运动，平时有空就想呆在家里上上网，哪也不想去。”家住江北区的彭先生表示，上大学时喜欢运动，足球、篮球都不错，但工作之后，大部分精力都放在了事业上，没时间也没心情运动。

“Now rarely do exercise，Free at ordinary times to stay at home on the Internet，Which also don't want to go。”Live in the jiangbei Mr. Peng said，When he was in university like sports，football、Basketball are good，But after work，Most of the energy on the career，No time or not in the mood movement。

　　通过电话随机调查二十多位普通市民，重庆晚报记者了解到，他们当中有过半数的目前完全没有任何锻炼，超过7成的已有一年以上没进行系统和固定的锻炼，其中女性最多。而在25岁以下的男性中，进行运动的人最多。

Through the phone random survey over twenty ordinary citizens，Chongqing evening news reporter understanding to，They are among the more than half now completely without any exercise，More than of the more than for a year not system and fixed exercise，With women most。And in under the age of 25 men，The most moving。

　

　教练说法 Coach statement

　　“一张健身卡往往转让多次，没人真正锻炼” “A fitness card often transfer times，No one really exercise”

　　“相当部分重庆人的健身和运动意识淡薄，这一点我感触很深。”在解放碑泰兴电脑城一家健身俱乐部担任私人健身教练的李海博告诉重庆晚报记者，他曾在北京、河北、青海等省份做过健身教练，在他的印象中，重庆的懒人不在少数。

“A significant portion of the chongqing people fitness and sports consciousness，This I deeply。”In the jiangbei TaiXing computer city a fitness club as personal trainer LiHaiBo of chongqing evening news reporters tell，He worked in Beijing、hebei、Qinghai province do fitness coach，In the impression of him，Chongqing is not a few of the lazy。

　　李海博说，对比重庆与其他一线城市健身场所招揽顾客的方式，就能看出端倪。在重庆，大多数健身中心在与顾客交流时，主要都是在向顾客推销一种“人体需要运动、需要健身”的理念，而在北京、上海，顾客们看重的则是健身场所的环境、教练的水平等，因为运动健身的理念在京沪等城市，已相当深入人心。

LiHaiBo said，Compared with other a line of chongqing city fitness place the way to attract customers，Can see clue。In chongqing，Most health center in communication with customers，Mainly to customers in push a“Human need to exercise、Need fitness”concept，And in Beijing、Shanghai，The customer value is the fitness place environment、Coach level, etc，Because the idea of sports fitness in Beijing and other cities，Already quite thorough popular feeling。

　　“当然，有人会提出京沪等城市的市民收入高，所以才有条件进健身房运动，但我认为这种说法并不成立。”李海博说，重庆健身场所的年票价格在1000元左右，比东部一些城市低了30%~40%，上班族普遍能够承受。但实际情况是，能坚持锻炼的人寥寥无几。“我遇到过无数次这样的现象：甲购买一张年票，锻炼了一两次转让给乙，乙锻炼一两次又转让给丙，丙再转让给丁甚至继续转让下去，到头来，一个人也没有真正进行锻炼。”

“Of course，One could also beijing-shanghai and other cities the public high income，So there are conditions into the gym movement，But I think this statement is not established。”LiHaiBo said，Chongqing fitness place, the annual price 1000 yuan or so，Some of the city's lower east than 30% ~ 40%，Office worker common to withstand。But the truth is，Can insist to take exercise people very few。“I met countless times such phenomenon：A membership to purchase one，Exercise a two transferred to b，B exercise a two and transferred to c，C and transferred to d continues even transfer down，In the end，A man was really exercise。”

　

　专家建议 Experts suggest

　　“每天锻炼的时间最好每次超过30分钟” “Exercise every day time best every time more than 30 minutes”

　　“每个人都需要做适量的运动，否则容易处于亚健康状态。”市运动技术学院队医潘雪源认为，如果经常出现失眠、头昏脑胀、容易感冒等症状，都应当警惕是否处于亚健康状态。

“Everyone needs to do right amount motion，Otherwise easy to sub-health state。”City sports institute of technology PanXueYuan think medical staff，If often appear insomnia、giddy、Easy to catch a cold，Whether all should be alert to sub-health state。

　　潘雪源说，对普通人来说，最佳锻炼状态是进行强度适中的有氧运动，也就是让人体在氧气供应充足的情况下进行运动，如跑步、游泳、骑车，都属于有氧运动。在运动强度上，可以通过运动时的心率来界定，强度适中的心率范畴通常是在最大心率(脉搏)的60%~70%之间，而不同年龄的最大心率通常用“220-年龄”来粗略判断。

PanXueYuan said，To average person，The best exercise state is moderate strength of aerobic exercise，Also is to let the human body in oxygen supply the movement，Such as running、swimming、cycling，All belong to aerobic exercise。In the exercise intensity，Can through the motion of heart rate to define，Moderate intensity of heart rate category is usually in the maximum heart rate(pulse)Between 60% ~ 70%，And different age of maximum heart rate is usually used“220-age”To rough judgment。

　　“每天锻炼的时间最好每次超过30分钟。”潘雪源说，有氧运动前30分钟一般消耗的是糖分和热量，要在30分钟之后，身体才会逐渐消耗脂肪。如果女孩希望运动减肥，那么每次30分钟以上的锻炼时间是必不可少的。不过，运动强度可根据自身情况控制。

“Exercise every day time best every time more than 30 minutes。”PanXueYuan said，Aerobic exercise 30 minutes before the general consumption is sugar and calories，To be in 30 minutes，Body fat consumption will gradually。If the girls hope motion to reduce weight，So every time more than 30 minutes of exercise time is indispensable。but，Sports strength can be according to oneself circumstance control。

　　三种不同场地 适合不同运动

Three different site suitable for different sports

　　我们究竟该选择哪些运动进行锻炼呢？综合医生与健身教练的意见，重庆晚报记者推荐大家进行以下几种运动。

We actually should choose what sports exercise？Comprehensive doctor with the fitness coach opinion，Chongqing evening news reporter recommend you the following kinds of sports。

　　

户外运动： Outdoor sports：

　　跑步、游泳 running、swimming

　　跑步是一切运动的基础，慢跑也是相当适宜的有氧运动，对场地、环境的要求都比较低，随时可以实现。不过，由于现在天气炎热，要选择荫凉地段与时段运动，避免中暑。

Running is all the basis of the movement，Jogging is quite appropriate aerobic exercise，On the、Environmental requirements are low，Can be realized at any time。but，Now that the weather hot，Want to choose shade with time movement area，Avoid heat。

　　在炎热的夏天，游泳也是有效的运动项目之一。不过，进行锻炼应当尽量选择标准游泳池，而非水上乐园。

In the hot summer，Swimming is one of the effective sports。but，Exercise should choose the standard swimming pool，And the water park。

　　室内场馆： Indoor venues：

　　羽毛球、乒乓球 badminton、Table tennis

　　羽毛球是目前城市中最流行的锻炼方式之一，对肩关节、颈关节好处多多，十分适宜长时间伏案的上班族。

Badminton is the city's most popular form of exercise one，Shoulder to、Sternoclavicular joint many benefits，Very suitable for a long time the office worker at his desk。

　　国球乒乓球简单易学，同样对肩、颈大有益处。

Table tennis sport easy to operate，As for the shoulder、Neck is good。

　　

健身中心： Fitness center：

　　跑步机、自行车机 treadmill、Bicycle machine

　　如果你不是为了锻炼出一身漂亮的腱子肉，那么健身中心里最适合的就是这两种类型的器具，跑步机、自行车机以及各种模拟行走、跑动的机器都可以尝试。

If you are not in order to exercise a JianZiRou a nice suit，So the fitness center is the most suitable for the two types of instruments，treadmill、Bicycle machine and various simulation walk、The machine can attempt to run。