想要学习得更好?只需提前两分钟锻炼就能有所帮助

想要学习得更好?只需提前两分钟锻炼就能有所帮助

Researchers from Jönköping University in Sweden found that even two minutes of aerobic exercise can have a positive effect on brain function.

瑞典约克平大学的研究人员发现，即使是两分钟的有氧运动也能对大脑功能产生积极影响。

If you're feeling a bit sluggish today, just two minutes of exercise could give your brain a boost, a new study shows.

一项新的研究表明，如果你今天感觉有点懒散，只需两分钟的锻炼就能让提振你的大脑。

Researchers from Jönköping University in Sweden analyzed a range of 13 studies into the effects of exercise on people aged 18-35 conducted by scientists between 2009 and 2019.

瑞典约克平大学的研究人员分析了一系列由科学家在2009年至2019年进行的13项研究，这些研究是关于锻炼对18-35岁人群的影响。

Writing in the journal Translational Sports Medicine last month, they concluded that between two minutes and one hour of aerobic exercise -- such as running, walking or cycling -- improves learning and memory functions in young adults.

他们在上个月发表在《转化运动医学》杂志上的论文中得出结论称，两分钟到一小时的有氧运动——比如跑步、散步或骑自行车——可以改善年轻人的学习和记忆功能。

Exercise at moderate to high intensity, even for just 120 seconds, they added, "improved learning memory, planning and problem solving, concentration... (and) verbal fluency," with the positive effect lasting up to two hours.

他们补充说，进行中等到高强度的锻炼，即使只是120秒，“也能改善学习记忆、规划和解决问题的能力，以及注意力的集中……(以及)语言流畅性”，这种积极效果可以持续两个小时。

Exercise before work or study

工作或学习前锻炼

The researchers said there was a connection between exercise and "learning ability," which suggests that exercising before you work or study could be beneficial -- though they said more research was needed to identify "optimal exercise strategies."

研究人员表示，锻炼和“学习能力”之间存在联系，这表明在工作或学习前锻炼可能是有益的——尽管他们表示，需要更多的研究来确定“最佳锻炼策略”。

"This systematic review shows that aerobic, physical exercise before encoding improves learning and memory functions in young adults," the authors said.

作者说：“这项系统的回顾表明，编码前进行有氧体育运动可以改善年轻人的学习和记忆功能。”

Encoding, the researchers explained, is the first stage in the brain's process of storing information to memory, and is the "processing of the information" phase.

研究人员解释说，编码是大脑将信息存储到记忆中的第一个阶段，也是“信息处理”阶段。

This is not the first study to show the benefits of exercise for wellbeing.

这并不是第一个证明锻炼有益于健康的研究。

A study of people with an average age of 66 published in the American Academy of Neurology journal in May found that regular exercise can increase thinking and verbal skills of older adults, too.

《美国神经学学会杂志》今年5月发表的一项研究发现，定期锻炼也能提高老年人的思维和语言能力。该研究对平均年龄为66岁的人进行了研究。

This is because increasing the heart rate through exercise pumps more oxygen-rich blood to the brain, stimulating the release of hormones that boost the production of new brain cells.

这是因为通过运动增加心率会向大脑输送更多富含氧气的血液，刺激荷尔蒙的释放，从而促进新脑细胞的产生。

"Even if you start an exercise program later in life, the benefit to your brain may be immense," study author Marc Poulin, an exercise physiology and nutrition professor at the University of Calgary in Alberta, Canada, told CNN at the time.

研究报告的作者、加拿大阿尔伯塔省卡尔加里大学的运动生理学和营养学教授马克·普林当时对CNN说：“即使你在晚年开始锻炼计划，对大脑的益处可能是巨大的。”