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体育锻炼对意志力不可思议的影响

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发布时间:2015-05-08 14:41   华奥户外


 

  What is the effect of physical exercise on a person's willpower?

  体育锻炼对于一个人意志力有什么样的影响?

  That's the question researchers at Macquarie University in Sydney were trying to find out. There are, of course, many health benefits associated with physical exercise, but what does it do for our self-control? Willpower itself is like a muscle, so can it become strengthened along with your other muscles through physical activity?

  悉尼麦格理大学研究人员过去正试图找出这个问题的答案。当然,体育运动能让我们变得更健康,但它对我们自控力的提升有帮助吗?意志力本身就像肌肉,所以它可以像其他肌肉一样通过体育运动来提高吗?

  THE EXPERIMENT 实验

  To find out, these researchers found 24 non-exercisers between 18 and 50 to partake in a 2-month study. They were given free gym memberships and asked to exercise just 1x/week for the first month and 3x/week for the second month. Throughout the study they would test the participants on various self-control activities from resisting temptations to persevering through challenging tasks.

  为了找到答案,研究者找到24名18-50岁不运动的人,进行两个月的实验。研究者提供了免费健身卡,让他们在第一个月每周做一次练习,在第二个月每周做三次练习。在整个实验过程中,研究者测试参与者在各种诱惑下的抵制能力并坚持去完成具有挑战性的任务。

  THE RESULTS 结果

  The results were nothing short of remarkable. After just 2 months of exercise every participant had indeed increased his or her ability to resist temptations and persevere. But the benefits didn’t end there. Without any instruction by the researchers, the participants also:

  结果是令人感到惊讶的。两个月的锻炼后,每一个参与者确实提升了抵制诱惑的能力。但好处不止这些。除此之外,在没有研究人员的教导下,参与者:

  • Procrastinated less

  做事不拖拉

  • Felt more in control of their emotions

  感觉能更好的控制自己的情绪

  • Reduced smoking, alcohol and caffeine intake

  减少吸烟、酒精和咖啡因的摄入

  • Saved more money

  节省更多的钱

  • Ate less junk food

  少吃垃圾食品

  • Began eating a healthier diet、

  开始更健康的饮食

  • Watched less TV

  少看电视

  • Spent more time studying

  花更多时间学习

  • Splurged on impulse purchases less

  减少了冲动性购买

  • Were more likely to be on time to appointments

  约会准时到

  All of these activities just occurred naturally from the habitual exercise!

  所有的这些变化只是通过习惯性的训练自然而然的发生了。

  HOW MUCH EXERCISE SHOULD YOU DO?

  你应该做多少运动?

  Now before you set a plan to go from not exercising at all to exercising every day, let's pause. It's important to remember that for a full month, these participants only went to the gym 1x/week. That means they only went 4 times total in the entire first month! Clearly, it is not necessary for you to go from zero to sixty right away with your exercise plan. To start getting all of the benefits listed above, you just need to make a plan that is consistent, not overwhelming. Whether you can exercise 1x/week or 4x/week, it doesn’t matter. To see the benefits, you just need to set a plan that you will not fail.

  在你设定每天锻炼计划之前,让我们先停下思考。最重要的你需要记住,整整一个月,这些参与者每周只锻炼一次。这意味着他们一个月只去了四次。很明显,你没有必要立刻就去执行你的训练计划。为了获得上面列出的好处,你只需要做一个计划,它是与你相符的,而不是难以应对的。无论你一周一次还是四周一次,这都没关系。为了看到帮助,你只需设个你不会失败的计划。

  WHAT TYPE OF EXERCISE SHOULD YOU DO?

  你应该做什么样的运动呢?

  The next thing many people may be thinking is what type of “physical exercise” should you be doing? The study listed above is from Kelly McGonigal's book, The Willpower Instinct, in which she gives a very good answer to this question.

  许多人可能会想:是什么类型的体育运动你应该去做?上面列出的研究是从凯利麦戈尼格尔的书《意志力的本身》,她给了一个很好的答案。

  “What type of exercise are you willing to do?”

  你愿意做什么类型的运动?

  Although there are many different physical benefits based on the type of exercise you choose, the brain doesn't really care. You will get roughly the same willpower benefits whether you're going for a jog, or doing pull-ups. As long as you're not laying down, sitting, or standing still, you will see the willpower benefits of exercise. There are incredible benefits to both your body and brain in simply going for a walk. So don't set a rigorous and intimidating workout routine if you’re just getting started. Just start small and be consistent.

  虽然不同类型的运动决定了要锻炼身体部位,但是大脑并不是很在乎。无论你是慢跑还是做引体向上你会获得相同的意志力。只要你不躺下,不坐着,不站着不动,你就会看到意志力锻炼的好处。简单的散步对你的身体和大脑都有令人难以置信的好处。所以,如果你才刚刚开始,请不要设置严格吓人的日常锻炼计划。刚开始训练量小,这样子会更持久。

  CONCLUSION  总结

  Regular physical exercise is one of the best techniques you can use to build your willpower. Unfortunately, many people never get to see the full benefits of exercise because they set unrealistic workout schedules and aren't able to remain consistent. When coming up with a plan to exercise, remember that consistency is far more important than frequency. It doesn’t matter if you start by lifting weights, or by going for a walk. As long as you remain consistent, you will build up your willpower muscle and become strong both physically and mentally!

  有规律的体育锻炼是帮你提高意志力的最好方法。不幸的是,许多人没有看到运动的全部好处,因为他们不切实际的锻炼计划,使他们不能坚持做下去。想出一个锻炼计划时,记住,持久比效率更重要。无论你开始选择举重还是散步,这都没有关系。只要一直坚持下来,你的“意志力肌肉”就会加强,使你在生理和心理上都变得强大!


 
 
(原文标题:The Incredible Effect of Exercise On Your Willpower  原文链接:http://www.willpowered.co/learn/effects-of-exercise-on-willpower  翻译:朱梓洋)
 

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