Research shows that 12 minutes of exercise a week can significantly boost results of losing weight.
研究者發(fā)現(xiàn)每周花12分鐘健身就能明顯提高瘦身的效率。

Yes, that’s right — just 12 minutes a week.
是的，沒錯——就每周12分鐘。

Participants were asked to combine 5:2 fasting with three short bursts of high-intensity training (HIT) on three separate days each week.
研究參與者們被要求一方面堅持一周中有兩天節(jié)制飲食，一方面每周中有三天（每隔一天）在運動過程中加入三次高強度訓練（HIT)。

Forget running or cycling further, research shows that you gain the most benefit by increasing the intensity of your exercise, not the length of time that you do it.
不要再試圖在跑步時跑的更遠，或者騎自行車騎得更遠了，研究證明增加運動的強度比延長運動的時間更能使你獲得最佳的效果。

Find time for three of these mini-sessions each week, and you will be increasing the effectiveness of the diet and boosting your health.
每周找時間試試如下列出的運動迷你環(huán)節(jié)中是三種，你節(jié)食的效果將有所提高，健康狀況也將有所改善。

Jogging
慢跑

If you are new to running, go for a brisk walk, breaking into a jog for your timed 20 or 30-second ‘sprint’ intervals.
如果你是跑步的新手，在快步走的間歇里加入20-30秒的沖刺。

As your stamina improves, your ‘sprints’ can be faster or done up hills to intensify the workout. Just make sure you perform three sprints each time.
當你的耐力有所提高之后，你可以提高“沖刺”的速度或者在斜坡上沖刺，以加強運動的強度。一定要確保每次運動中有三次沖刺。

Stair climbing
爬樓梯

A great activity for bottom and leg toning which intensifies the health benefits of jogging by forcing your body to work against gravity.
爬樓梯是一項極好的運動，能夠鍛煉你的臀部肌肉和腿部韌帶，在慢跑之后爬樓梯能夠通過迫使身體對重力做功加強健身的效果。

Find a stairwell in a building with at least four full floors. Ensure your whole foot lands on each step and walk back down during recovery periods.
在一個建筑物理找到一段有四階臺階以上的樓梯。保證你的腳總是完全踏在臺階上了，接著退下來、作為舒緩運動。

After a gentle warm-up, sprint hard up the stairs as fast as you can for 20 (building to 30) seconds, then slowly recover as you walk back down. Repeat three times.
在溫和的熱身運動之后，以你能達到的最快的速度沖上樓梯，時長約為20-30秒，接著慢慢走下來以恢復。

Cycling
騎自行車

Build intensity into the ride by intermittently switching to a higher gear and cycling very hard uphill for three 20 and then 30-second bursts.
在騎車鍛煉時加入強度訓練，間歇性的將速度提高，或者騎上很陡的斜坡，時常約為20-30秒。

重點單詞（易詞團隊丁朝陽老師主講）:

?★ intermittent [?nt?'m?t(?)nt] adj. 間歇的?

{intermitt-, intermit + -ent相當于-ing，形容詞后綴}?
☆ intermit [,?nt?'m?t] vt. 使中斷?
{inter-, between, among 在…中間 + -mit, send送}字面意：中間的時間送去?
☆ emit [?'m?t] vt. 發(fā)出 ｛e- < ex-, out 出｝?
☆ transmit [tr?nz'm?t] vt. 傳輸；傳播 {trans-, across, through 越過，穿過 + -mit}

Freewheel back down between bursts to catch your breath.
在強度運動之后讓自行車隨慣性行駛一段，以恢復呼吸頻率。

Swimming
游泳

Challenge yourself to put three fast laps into your routine, but make sure you allow yourself time to catch your breath in between. A 25m length at full pelt is comparable to sprinting for around 30-40 seconds.
挑戰(zhàn)自己，在運動過程中加入三圈快速游泳的過程。要保證在每圈快速游泳的過程之間留出調整呼吸的時間。以最快速度完成25米游道的效果相當于慢跑時沖刺30-40秒的效果。