上班還在困嗎 運(yùn)動(dòng)比咖啡更提神.

　　Millions of us reach for a coffee at least once a day to boost our alertness and counter flagging energy levels.

　　我們中有很多人每天都至少需要一杯咖啡來提神醒腦，來增加我們消耗的能量。

　　But what if there was a free alternative that worked even better?

　　但要是有免費(fèi)甚至效果更好的法子呢?

　　Writer Gregory Ferenstein believes he has the answer - 30 seconds of high-intensity exercise such as push-ups whenever he feels drowsy.

　　作家格雷戈里·弗蘭斯坦覺得他就有這樣的方法——當(dāng)感到昏昏欲睡的時(shí)候，他通常會(huì)選擇做30秒的高強(qiáng)度鍛煉，比如做俯臥撐等。

　　He discovered that the exercises gave him double the energy boost of his daily Starbucks - and saved him a considerable amount of cash in the process.

　　他發(fā)現(xiàn)鍛煉的提神效果是每日一杯星巴克咖啡的雙倍，而且鍛煉還能給他省掉一大筆咖啡錢。

　　He explained: &aposWhenever I need a pick-me-up, I find a quiet corner and perform some form of body-weight exercise that jolts my heart up to at last 70 percent of the maximal beats per minute (for me, that&aposs about 170).

　　他說：“當(dāng)我需要提神了，我會(huì)去找一個(gè)安靜的角落來做一些負(fù)重鍛煉，來使我的心跳達(dá)到最快速度的70%(對(duì)我來說大約是每分鐘170次)?！?/p>

　　He added: &aposI&aposve found that 30 seconds of high-intensity body-weight exercise gives me the same mental boost as a shot of caffeine.&apos

　　他補(bǔ)充說：“我發(fā)現(xiàn)，30秒高強(qiáng)度的負(fù)重鍛煉和咖啡因一樣，可以給人同樣的精神刺激。 ”

　　For rerence, a Starbucks Grande Cafe Americano has 225mg of caffeine. He found that his overall cognitive performance increased by six per cent after caffeine - but 12 per cent after exercise.

　　參考數(shù)據(jù)顯示，星巴克一杯大杯美式咖啡中含有咖啡因225毫克。弗蘭斯坦發(fā)現(xiàn)，咖啡因使他的整體認(rèn)知能力上升了6%;而進(jìn)行鍛煉后，他的整體認(rèn)知能力上升了12%。

　　The only benit caffeine gave him was when it came to short-term memory, which improved by 26 per cent compared to 16 per cent with exercise.

　　咖啡因帶來的唯一好處是增強(qiáng)了26%的短期記憶力，比鍛煉的效果高出10個(gè)百分點(diǎn)。

　　A wealth of research backs up his findings. Last year researchers at the Montreal Heart Institute found that high-intensity exercise boosts mental and physical health.

　　充分的研究也證實(shí)了弗蘭斯坦的發(fā)現(xiàn)。去年蒙特利爾心臟研究所的研究人員發(fā)現(xiàn)，高強(qiáng)度的運(yùn)動(dòng)能增強(qiáng)身心的健康。

　　Previously sedentary adults were put through four months of high-intensity interval training.

　　在此之前，一些長(zhǎng)期處于久坐狀態(tài)中的人們接受了持續(xù)四個(gè)月的高強(qiáng)度的間歇訓(xùn)練。

　　At the end, their cognitive functions - the ability to think, recall and make quick decisions - had improved significantly, the researchers found.

　　在這項(xiàng)訓(xùn)練結(jié)束后，研究人員發(fā)現(xiàn)他們的認(rèn)知能力，包括思考能力、記憶力以及迅速做事決定的能力等，都得到了大大的提升。

　　Last year researchers from the University of South Carolina found that regular treadmill sessions also give a boost to the cell&aposs powerhouses in the brain.

　　去年南卡羅來納大學(xué)的研究人員發(fā)現(xiàn)，定期在跑步機(jī)上進(jìn)行跑步鍛煉也能極大地促進(jìn)腦細(xì)胞的生命力。