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  • - So if you're sitting while watching this, right,

    - 所以,如果你坐在一邊看這個,對。

  • for every five breaths you take,

    你每呼吸五次,就有一次。

  • probably about one is paying for your brain.

    大概有一個人在為你的大腦付費。

  • Another is paying for your liver, you know.

    另一個是為你的肝臟付費,你知道。

  • Another's paying for your muscles,

    另一個人在為你的肌肉付錢。

  • and the other two are paying for all the other functions

    而另外兩個人正在為所有其他功能付費

  • that are going on in your body.

    你的身體正在發生變化。

  • But even now,

    但即使是現在。

  • I'm spending a fair amount of calories just existing.

    我花了相當多的卡路里只是存在。

  • I spend about 3, 4,

    我花了大約3,4。

  • maybe 500, 450 calories a day just paying for my brain.

    也許每天有500、450卡路里,只是為了支付我的大腦。

  • My muscle, even if I'm not doing anything with my muscles,

    我的肌肉,即使我沒有用我的肌肉做什麼。

  • my muscles constantly require energy.

    我的肌肉不斷需要能量。

  • My gut is requiring energy.

    我的腸胃需要能量。

  • My kidneys require energy.

    我的腎臟需要能量。

  • My liver is requiring energy.

    我的肝臟需要能量。

  • My heart is requiring energy.

    我的心是需要能量的。

  • So all of these processes are all adding up.

    是以,所有這些過程都是加起來的。

  • Just existing is a fairly expensive prospect.

    僅僅存在是一個相當昂貴的前景。

  • And we have unusually expensive bodies,

    而且我們有異常昂貴的身體。

  • and a typical sort of human is spending

    和一種典型的人類是花

  • about 1,300, 1,400, 1,500, 1,600 calories a day,

    每天大約1300、1400、1500、1600卡路里。

  • just on all those basic processes,

    只是在所有這些基本過程中。

  • even if they're doing nothing else.

    即使他們不做其他事情。

  • There are a lot of ways to quantify

    有很多方法可以量化

  • how physically active somebody is, right?

    一個人的身體狀況如何,對嗎?

  • A simple way of doing it

    一個簡單的方法

  • is what's called the 'Physical Activity Level.'

    是所謂的 "身體活動水準"。

  • It's the total amount of energy you spend in a day

    這是你在一天中花費的能量總量

  • divided by the energy you would spend just taking care

    除以你花在照顧病人上的精力

  • of the most basic, essential functions of your body.

    你的身體的最基本、最重要的功能。

  • If you're in bedrest in a hospital and, you know,

    如果你在醫院裡臥床休息,而且,你知道。

  • lying in bed with just like a clicker for the TV,

    躺在床上,就像電視的點擊器。

  • and you're doing absolutely nothing,

    而你完全沒有做什麼。

  • not even digesting food,

    甚至不消化食物。

  • your physical activity level would be about a 1.2.

    你的身體活動水準將是大約1.2。

  • And if you're like a Tour de France cyclist

    而如果你像環法自行車賽選手一樣

  • it would be above three.

    它將在3以上。

  • If you're kind of a desk worker it would be like 1.6.

    如果你是那種坐辦公室的人,那就像是1.6。

  • So it's kind of a way to compare individuals

    所以這也是一種比較個人的方式

  • but also species

    但也有物種

  • because it's standardized by your body size,

    因為它是以你的體型為標準的。

  • 'cause your body size essentially

    因為你的體型基本上是

  • determines your 'Basal Metabolic Rate.'

    決定了你的 "基礎代謝率"。

  • So, your basal metabolic rate is a really important number

    是以,你的基礎代謝率是一個非常重要的數字

  • because it tells you,

    因為它告訴你。

  • kind of just how much energy you're spending

    就是你花了多少精力?

  • on just the essential maintenance of your body.

    只是對你的身體進行必要的維護。

  • And it turns out that a kind of typical,

    而事實證明,這是一種典型。

  • say adult male my size,

    說我這個體型的成年男性。

  • spends about two thirds of his or her metabolism

    在他或她的新陳代謝中,約有三分之二的時間用於

  • just on basal metabolic rates.

    只是在基礎代謝率上。

  • So I spend about 1,600 calories a day just existing.

    是以,我每天花費大約1600卡路里的熱量只是為了生存。

  • The fact that our bodies are so expensive

    事實上,我們的身體是如此昂貴

  • helps explain why

    有助於解釋為什麼

  • we tend to avoid unnecessary physical activity.

    我們傾向於避免不必要的身體活動。

  • Until recently, energy used to be limited.

    直到最近,能源曾經是有限的。

  • It wasn't like 7-Elevens, or Dunkin' Donuts,

    它不像7-Elevens,或Dunkin' Donuts。

  • or Whole Foods,

    或Whole Foods。

  • or whatever your favorite place to get food is,

    或任何你最喜歡吃的地方。

  • right around the corner.

    就在拐角處。

  • You know, if you wanted something to eat

    你知道,如果你想吃點東西

  • you had to go find it.

    你不得不去找它。

  • You had to either hunt it, or gather it, or dig it up.

    你不得不獵取它,或收集它,或挖出它。

  • And energy was limited.

    而能量是有限的。

  • And when energy is limited,

    而當能量有限時。

  • you have to engage in trade-offs, right?

    你必須進行權衡,對嗎?

  • We think so much about exercise in terms of elite athletics.

    我們對運動的思考太多,都是在精英競技方面。

  • You know, the fastest, the highest-jumping,

    你知道,最快的,跳得最高的。

  • the strongest etc.

    最強的等等。

  • And it's wonderful, right?

    而且這很美妙,對嗎?

  • It's great entertainment,

    這是很好的娛樂。

  • but that's actually kind of what it is, right?

    但這實際上是一種它是什麼,對嗎?

  • It's actually entertainment.

    這其實是一種娛樂。

  • The world's fastest runners are able to do,

    世界上最快的跑步者都能做到。

  • or the world's best basketball players are able to do,

    或世界上最好的籃球運動員都能做到。

  • have almost nothing to do with what most of us do, right?

    與我們大多數人的工作幾乎毫無關係,對嗎?

  • And so we get this kind of,

    是以,我們得到這種。

  • I think, sometimes a perverted idea about what's normal

    我認為,有時對什麼是正常的有一種變態的想法

  • from elite athletics,

    來自精英田徑隊的。

  • because we're looking at the extremes,

    因為我們看的是極端情況。

  • the best of the best of the best of the best of the best.

    最佳中的最佳,最佳中的最佳,最佳中的最佳。

  • These are people who've spent years of their lives

    這些人在他們的生活中花費了多年時間

  • training to do just one thing, and one thing really well,

    訓練只做一件事,而且是非常好的一件事。

  • but that's not what most of us do.

    但這並不是我們大多數人所做的。

  • For the vast majority of people,

    對於絕大多數人來說。

  • what they're trying to figure out

    他們想搞清楚的事情

  • is how to just get enough exercise.

    是如何獲得足夠的鍛鍊。

  • And I think the important message that often is missed,

    而我認為,經常被忽略的重要資訊。

  • is that if you're physically inactive

    是,如果你的身體不活躍

  • and you're struggling to be more active,

    而你卻在為更多的活動而掙扎。

  • anything is better than nothing.

    什麼都比沒有好。

  • You don't need to, like, run marathons.

    你不需要,比如,跑馬拉松。

  • You don't need to do a couch to 5k.

    你不需要做沙發到5公里。

  • You don't need to even do necessarily 150 minutes a week.

    你甚至不需要每週一定做150分鐘。

  • Even an hour a week will be better than nothing.

    即使每週一小時也比什麼都不做要好。

  • There's no one perfect dose.

    沒有一個完美的劑量。

  • There's no one perfect type.

    沒有一個完美的類型。

  • And I think helping people understand that,

    而且我認為幫助人們理解這一點。

  • I think relieves them of some of the stress.

    我認為這可以減輕他們的一些壓力。

  • - Get smarter, faster,

    - 變得更聰明,更快。

  • with videos from the world's biggest thinkers.

    伴隨著世界上最大的思想家的視頻。

  • And to learn even more from the world's biggest thinkers,

    並從世界上最大的思想家那裡學到更多。

  • get Big Think+ for your business.

    為您的企業獲得Big Think+。

- So if you're sitting while watching this, right,

- 所以,如果你坐在一邊看這個,對。

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