We all need it.

我們都需要它。

We don't all get it.

我們並不都懂。

There are guidelines for how much we should exercise.

我們應該做多少運動是有準則的。

The U.

U.

S.

S.

Department of Health and Human Services says.

衛生和人類服務部說。

If we're doing moderate aerobic exercise, so think walking, swimming or dancing.

如果我們在做適度的有氧運動，所以認為散步、游泳或跳舞。

We should do at least 2.5 hours of it per week.

我們應該每週至少做2.5小時。

If we're doing vigorous exercise like jogging, swimming laps or mountain biking will need at least an hour and 15 minutes a week, and that should all be spread out across the week.

如果我們要做劇烈的運動，如慢跑、游泳圈或山地自行車每週至少需要1小時15分鐘，而且這些都應該分佈在一週內。

The government also recommends strength training at least twice a week and working all major muscle groups when we do.

政府還建議每週至少進行兩次力量訓練，並在我們進行訓練時鍛鍊所有主要肌肉群。

And CNN's Dr Sanjay Gupta agrees that working out like this can help us live to 100.

而CNN的Sanjay Gupta博士也認為，這樣的鍛鍊可以幫助我們活到100歲。

Yeah, I think the health benefits of exercise are too numerous to probably even saying a little session like this.

是啊，我覺得運動對健康的好處太多，可能連這樣的小環節都說不上。

You know, it could reduce your risk of certain diseases.

你知道，它可以減少你的某些疾病的風險。

You know it can improve your muscle mass.

你知道它可以提高你的肌肉品質。

Problem is, fewer than a quarter of Americans are actually getting the amount of exercise they should get.

問題是，只有不到四分之一的美國人真正得到了他們應該得到的運動量。

Ah, lot of people have started turning tomb or extreme exercise or high intensity interval training.

啊，很多人已經開始轉墓或極限運動或高強度間歇訓練。

This is when you exercise really intensely for a period of time, usually just under a minute.

這時，你會在一段時間內進行非常激烈的運動，通常只有不到一分鐘的時間。

Take a little break, do it again, and you do that cycle over and over again for 30 to 45 minutes.

稍微休息一下，再做一次，你反覆做這個循環30到45分鐘。

The big argument for high intensity interval training is that not only might it help your metabolic profile overall help you lose weight, help you build endurance for your heart and your lungs.

高強度間歇訓練的大論點是，它不僅可能幫助你的新陳代謝狀況整體上幫助你減肥，幫助你建立你的心臟和肺部的耐力。

But it might do it better then if you're doing the regular low interval training.

但如果你在做常規的低間歇訓練，那麼可能會做得更好。

But here's a rule of thumb that you should remember.

但這裡有一個經驗法則，你應該記住。

Your maximum heart rate is typically 220 minus your age.

你的最大心率通常是220減去你的年齡。

So for me, that's right around 170.

所以對我來說，就在170左右。

You don't wanna let the exercise that you do really get over that range.

你不想讓你做的運動真的超過這個範圍。

First of all, it's potentially dangerous.

首先，它有潛在的危險性。

Second of all, you're probably not getting the benefits of exercise as much as you otherwise would.

其次，你可能沒有得到運動帶來的好處，否則你就不會有這麼多的好處。