哈佛大学幸福课17课中英文双语字幕笔记

哈佛大学幸福课17课中英文双语字幕笔记内容摘要：

长时间，即使你做得来。 More does not necessarily mean better. 更多并不意味着更好。 Again, unless you are training for Olympics, in which case you do want to get to 100 percent of your maximum heart rate at times, for maximum health you want to get to 90 percent, maximum 95% percent of your maximum heart rate, which is why a heart rate monitor can help so much. 再说一次，除非你是备战奥运，这种情况下有时你就要达到 100%的最高心率，想练出最健康的身体达到 90%，最大心率的 95%就行了 ,所以带上心率检测仪就很有用。 Because it can tell you when you are working too hard or when it’s too easy. 因为它能告诉你 运动是否强度太大或者强度不足。 Bottom line, variety is good for exercise. 总之，换换花样有助于运动。 If you can introduce dancing, it’s great exercise. 你可以跳舞，这也是好运动。 If you can introduce, once in a while working in the gym, once in a while playing basketball, rowingthe more variety, the better. 你可以偶尔去健身室健身，偶尔打篮球 ,划艇，花样越多越好。 But the foundation: at least we, ideally 4 times a week, 30 minutes of aerobic exercise. 只要保证，至少对我们来说，一周四次，一次 30分钟的有氧运动。 So we stopped last time with overing barriers. 上节课我们讲到克服障碍。 And some of the barriers are that it’s difficult there are some pain associated with it, even if you are at 70 percent of your heart rate. 其中一些障碍包括伴随运动而来的疼痛，使运动更难了，即使你只要达到最大心率的 70%。 It’s still unfortable. 运动引起不适 And ways to deal with it is at least as you get into it, cause very often we enter the zone when we start to run, we don’t feel the difficulty any more. 克服不适的最简单方法就是进入状态，因为通常我们跑步进入一种状态后，我们就感受不到不适了。 But at least the beginning is important. Have social support to divide and conquer, to build gradually, and to have distracters, such as TV and your MP3, and whatever it is. 但是必须开了头才行。 找别人来支持你克服困难，慢慢适应 ,用一些东西分散注意力，例如电视 MP3，能分散注意力就行。 Another barrierand this one is, unfortunately very mon here on campus, is just we don’t have time. 另一个障碍很不幸这个障碍在校园很普遍，那就是我们没有时间。 You know in high school, I do give a lot talks in high schools, and one of the things that I see there is that students generally， in many high schools actually have to be part of a team. 大家知道，在高中我经常去高中演讲，我注意到的其中一件事是通常很多高中要求学生参加团队活动。 They have to, in addition to doing physical exercise, PE, they also have to be part of a team. 他们除了体育课做运动以外，还要参加团队活动 So they get not enough, but more exercise, whereas one of the first things that go in college, especially or only for students who do not play on the team, one of the first things that go is exercise. 所以他们运动更多，虽然还是不够，但是我们读大学第一件放弃的事 ,尤其是那些不参加团队活动的学生，我们放弃的第一件事是运动。 I don’t have time. I have so many things that I want to do. It’s new word. Well, it’s also the first things that goes during exam period, because I’m so stressed. I have so many things to do. 我们没有时间，我有很多事情要做。 大学是新世界。 在考试期间，大家也首先就放弃运动，因为我压力太大了。 我有太多事要做了。 Well, it should be the last thing to go. Why? Because it is an investment. You may be losing the 45 minutes, working out for 30minutes and showering after which I remend. You may be losing that 45 minutes, but you’ll gain so much more. It’s such a good investment. 其实，最不能放弃的是运动。 为什么。 因为它是一项投资。 虽然你失去了 45分钟，运动 30 分钟之后洗个澡，我推荐大家这么做。 虽然你失去了 45 分钟，但你获得更多。 这时间花得其所。 Why? Because your memory actually gets better when you exercise. 为什么。 因为做运动，记忆 力提高 . So you’ll get more buck for the bank in terms of time you study。 your creativity levels go up。 your concentration, whether you have ADD or not, especially if you have or you have a tendency toward ADD or ADHD, but even for people without it concentration goes up significantly. 所以你更能充分利用学习时间，你的创造力提高了，精神更集中 ,不管你是否有多动症，有就更要运动了或者你有患多动症的趋势，即使对于没有多动症的人来说 ,运动也能大大提高 Energy levels go up significantly. So it’s a very good investment. 注意力集中，活力显著提高。 所以这时间花得其所。 Remember I told you the story whe。