第4章 Outdoor Exercises户外运动
户外运动，是一项在自然场地举行的一组集体项目群，其中包括登山、攀岩、悬崖速降、在野外露营、野炊、定向运动、溪流、探险等项目。户外休闲运动中多数带有探险性，属于极限和亚极限运动，有很大的挑战性和刺激性。户外运动要储备个人体能，具备基本、必要的救生和自救技能，具备一定的相关知识，学会使用地图等定位工具，还要选择安全、专业的户外装备。
Realize Various Outdoor Exercises
认识多种多样的户外运动
1 在自然环境下锻炼的诸多好处
A systematic review carried out by a team at the Peninsula College of Medicine and Dentistry has analyzed existing studies and concluded that there are benefits to mental and physical well-being from taking exercise in the natural environment.
Eligible trials were those that compared the effects of outdoor exercise initiatives with those conducted indoors and which reported at least one physical or mental well-being outcome in adults or children.
The study found that most trials showed an improvement in mental well-being: compared with exercising indoors, exercising in natural environments was associated with greater feelings of revitalisation, increased energy and positive engagement, together with decreases in tension, confusion, anger and depression. Participants also reported greater enjoyment and satisfaction with outdoor activity and stated that they were more likely to repeat the activity at a later date.
However, none of the identified studies measured the effects of physical activity on physical well-being, or the effect of natural environments on sticking to exercise.
On balance this review has identified some promising effects on self-reported mental well-being immediately following exercise in the natural environment, as opposed to those reported following exercise indoors. This is a first step towards vindicating the positive effects of programmes such as the Green Gym and Blue Gym, and innovative interventions by medical practitioners that include exercise outdoors as part of holistic treatments for those suffering from depression and similar psychological ailments.
At present research analysts are working with a paucity of high quality evidence, and one significant outcome from this study is the urgent need for there to be further research in this area. Large, well-designed longer-term trials in populations who might benefit most from the potential advantages of outdoor exercise are needed to fully analyze the effects of outdoor exercise on mental and physical well-being. Studies are also required that measure the influence of such effects on the sustainability of physical activity.
2 各种户外运动的表达方式
Hiking 徒步
Hiking uses a lot of up-and-down movement, so you get a tremendous leg workout along with the cardiovascular benefits.
Kayaking 划艇
Kayaking is primarily an upper-body sport, but it also works the muscles of the center of your body, back, and stomach.Beginners should start by taking a class or clinic in a pool or flat-water location.
Jogging 户外跑步
Running is an excellent cardiovascular exercise. A 150-pound woman can burn 306 calories running for 30 minutes at 5 mph （a 12-minute mile）.
Cycling 脚踏车运动
Not only is bicycling an excellent cardiovascular exercise, but you can really explore your community by cycling to different neighborhoods or in parks, bike paths, or trails.
Rock climbing 攀岩
Rock climbing is a sport in which participants climb up or across natural rock formations. The goal is to reach the summit of a formation or the endpoint of a pre-defined route without falling.
户外运动是一项在自然场地举行的一组集体项目群。其中包括登山：体育运动的一类。运动员徒手或使用专门装备攀登各种不同地形的山峰或山岭。穿越：主要靠行走去完成起点到终点的穿越里程。中间可能要跨越山岭、丛林、沙漠、雪原、溪流、峡谷等地貌的一种户外活动。徒步：也即“HIKING”，是户外运动的基本构成，可以简单地理解为长途步行。
Key words & Sentences
关键词句全知道
New research shows that even just five minutes of exercise in a natural setting can significantly boost your mood.
新的研究显示，在自然环境中即使仅仅只进行5分钟的锻炼，也能显著地提升你的心情。
Exercise alone is known to make you happier. So is being in a natural setting.
人们知道锻炼就能使人更加快乐，处在自然环境中也有同样的效果。
If it's difficult to motivate yourself to exercise, a change of venue may be in order. How about the great outdoors?
如果我们找不到让自己坚持锻炼的理由，那么改变运动的地点或许是个不错的方法，比如说充满大自然气息的户外运动。
With warmer weather on the way, the American Diabetes Association suggests these outdoor activities may get you moving: Go for a walk outside, Pull months' worth of weeds in the garden, Go for a hike on a wooded trail, Play a game of Frisbee, Try kayaking or canoeing, Head to the park for a walk or a game of tag with the kids or grandchildren.
随着天气变暖，美国糖尿病协会建议人们可进行以下的户外运动：户外散步，在花园里除草，在树木繁茂的小道远足，玩飞盘游戏，皮艇或独木舟，到公园散步或与孩子或孙子们玩玩追拍游戏。
Go where there are no other people and set up camp there. It is quite popular to go to lakes and rivers and camp beside them. This is so people can fish and ride on boats.
去别人不去的地方露营，通常都是在湖边或是河边，这样的话人们可以钓鱼或是划船。
People like to climb mountains and go fishing. Other people go hunting for deer . Some people just like to read books by a river…it is very relaxing.
有人喜欢爬山、钓鱼，或是去打猎，有些人喜欢在河边读书，都非常放松。
If walking or jogging doesn't appeal to you, then you might find some other form of aerobic exercise that can make you at least moderately fit.
如果你对散步或慢跑不感兴趣，那么你也许能够做一些类似于有氧舞蹈的运动，让你保持适当的健康。而最终的目标就是能活着享受一些你真正喜欢做的事。
In Alaska and the great lakes region of north America winter activities include ice fishing, hunting, cross-country skiing and snowmobiling.
在阿拉斯加以及北美的五大湖地区，冬天的室外活动包括在冰上钓鱼、打猎，越野滑雪以及雪地摩托。
The chill also offers challenges. Ice swimming, for example, seems to be one with global appeal.
严寒也给予人们一些挑战。比如冬泳，这似乎是一项在全球范围内都极具魅力的运动。
A hole is cut in the ice to expose enough water for adrenaline junkies to dive into.
在冰面上凿开一个洞，为那些“冬泳迷”们开拓出了足够的水域来畅游一番。
In Russia, “walrus” clubs perform this function.
在俄罗斯，“海象”俱乐部就是由冬泳爱好者组成的。
Motivation is what gets you started, habit is what keeps you going.
在动机中开始，在习惯中坚持。
Energy: the more you give the more you get back.
能量：你消耗得越多，得到的也就越多。
If you stop working out, your muscles will turn to fat
如果你停止锻炼，你的肌肉将变成脂肪。
Forget the gym! An open-air workout can work wonders for the mind.
忘记健身房吧，露天的锻炼可以创造心灵的奇迹。
Scientists are now calling for doctors to prescribe “green exercise”-working our in a park or the back garden-for patients who suffer from mental illness.
科学家们正在呼吁医生们开出“绿色运动”处方——为了那些有精神疾病的患者们——在公园或者后院运动。
Outdoor exercise could even increase life expectancy.
户外运动甚至能够增加人的寿命。
We believe that there should be a large potential benefit to individuals, society and to the costs of the health service if all groups of people were to self-medicate more with green exercise.
我们相信，如果社会各个阶层的人们使用“绿色运动”来进行自我治疗的话，将会给个人、社会以及健康医疗服务的成本带来巨大潜在的好处。
Outdoors offers another level to focus on-the smell of nature, such as the ocean, pine, grass.
户外运动提供了另一个层面使得我们去关注——自然的味道，如海洋，松树林，草地。
When you start to smell the outdoors, it's as if nature wants us to be present and breathe deeply.
当你在室外使用嗅觉的时候，就好像自然要我们处在其中并深深呼吸。
The open space really expands everyone, and there's an instantaneous freedom you just can't replicate indoors.
扩大开放的空间也扩展了每个人，这里的一瞬间的自由是在室内无法复制的。
When you perform yoga and meditation on the outdoors, it opens up various sensations in your internal self and unfold them.
当你在室外练习瑜伽和冥想，室外的环境会开辟你内部的自我，展现不同的感觉。
Let's Talk！
开始交流吧！
Lucy: Are you keen on outdoor sports?
露西：你对户外运动着迷吗？
Tom: I love attending outdoor sporting events.
汤姆：我喜欢参加户外运动。
Lucy: What kind of sports do you like?
露西：你喜欢哪种运动？
Tom: Anything outdoor is preferred. Everybody in my family loves the outdoor sports, especially on weekends.
汤姆：我喜欢所有的户外运动。我家每个人都喜爱户外运动，特别是周末的时候。
Lucy: I prefer indoor events to outdoor.
露西：我个人的话更喜欢室内运动。
Tom: You mean gymnastics, weight-lifting, boxing, and so on.
汤姆：你是说体操、举重、拳击这些吗？
Lucy: Yeah, I prefer gymnastics.
露西：是的。我更喜欢体操。
Tom: Why is that?
汤姆：为什么？
Lucy: It's beautiful to watch.
露西：体操看起来很美。
Tom: Open-air exercises will do you good. You had better do some outdoor exercises every day.
汤姆：户外运动对你有好处。你最好每天做一些户外运动。
Lucy: Indoor exercises are also very beneficial to your health.
露西：室内运动也能锻炼身体，也有好处。
Tom: But you can enjoy the fresh air, the beautiful view, the mountains, the rivers, the communities in outdoor.
汤姆：但是在室外运动中，你可以享受到新鲜的空气、美丽的景色、山川、河流、社区。
Lucy: Yeah, but the purpose is to improve your health.
露西：但毕竟目的是为了健康。
Tom: You see, health also includes mental health. Going for a run outdoors is better than exercising in the gym because it has a positive impact on mental, as well as physical health, researchers have found.
汤姆：但是你看，健康也包括心理健康。研究者发现，在室外跑步可比在健身房锻炼好，因为不仅对身体健康，对心理也有积极的影响。
Lucy: Ok.
露西：好吧。