This article will cover quite much about biology kinds of stuff, as it is discussing jogging and its effects on health.
[otw_shortcode_tabslayout tabs=”2″ tab_1_title=”Simplified Chinese” tab_1_content=”最近有朋友邀我一起去慢跑，她说得天花乱坠，我听得云里雾里。一般而言，我能坚持的运动项目是游泳，直觉是慢跑比较单调无聊。我决定在拒跑之前，先对慢跑作些调研，免得糊里糊涂跑起来。不料，一番搜索之后，发现了慢跑的魅力果然诱人。
有一项针对好莱坞明星们做的热门户外运动排行榜调查，发现最受明星们钟爱的户外运动，不是刺激又酷的冲浪滑雪，而是慢跑。这些大腕明星们认为，在他们忙碌的生活里，没什么比慢跑更简单又能保持体型的运动了。
简单易行的慢跑确实是项普及的运动，但能否长期坚持才是收获这项运动效益的关键。很多人跑了一阵之后就放弃，或过了一段时间又继续跑，之后再放弃。这样断断续续的慢跑经历，相信很多人都心照不宣。不过想想也是，若人人都能天天跑，大街上哪会有那么多超级形体，要知道慢跑可是减重的最好途径之一。
慢跑的好处有很多，这里随便总结一下，就有十二项之多。
1. 首先，慢跑改善心血管功能、增进肺活量；
2. 降低血压，从而减少心血管疾病的倂发症；
3. 增加高密度脂蛋白胆固醇，这种被称为好胆固醇的物质可以清除血管内多余的胆固醇，经肝脏处理后排出体外，有助于控制总胆固醇水平；
4. 可想而知，强大高效的心血管系统，大大降低了心脏病发作的风险；
5. 坚持慢跑的进程，机体将更加有效地利用氧气，从而产生更多能量，增进耐力；
6. 跑步和其它负重运动一样，使骨骼适应负重的压力，从而刺激骨密度的增加，强化骨骼；
7. 减少癌症风险，其中可降低50%的结肠癌发病风险，对乳腺癌、肺癌、卵巢癌和前列腺癌都有预防作用；
8. 长期慢跑能神奇地预防糖尿病，并提高该病的疗效；
9. 增强机体免疫力；
10. 增进身心健康；
11. 减低身体的脂肪水平；
我决定开始尝试慢跑，只要坚持每周三次，每次二十分钟，身体分泌的脑内啡还能带给我一天的好心情。而且，只要我跑起来，就一定不会错过跑步中看见的好风景。
” tab_2_title=”Traditional Chinese” tab_2_content=”
最近有朋友邀我一起去慢跑，她說得天花亂墜，我聽得雲裡霧裡。一般而言，我能堅持的運動項目是游泳，直覺是慢跑比較單調無聊。我決定在拒跑之前，先對慢跑作些調研，免得糊裡糊塗跑起來。不料，一番搜索之後，發現了慢跑的魅力果然誘人。
有一項針對好萊塢明星們做的熱門戶外運動排行榜調查，發現最受明星們鍾愛的戶外運動，不是刺激又酷的衝浪滑雪，而是慢跑。這些大腕明星們認爲，在他們忙碌的生活裡，沒什麼比慢跑更簡單又能保持體型的運動了。
簡單易行的慢跑確實是項普及的運動，但能否長期堅持才是收穫這項運動效益的關鍵。很多人跑了一陣之後就放棄，或過了一段時間又繼續跑，之後再放棄。這樣斷斷續續的慢跑經歷，相信很多人都心照不宣。不過想想也是，若人人都能天天跑，大街上哪會有那麽多超級形體，要知道慢跑可是減重的最好途徑之一。
慢跑的好處有很多，這裡隨便總結一下，就有十二項之多。
1. 首先，慢跑改善心血管功能、增進肺活量；
2. 降低血壓，從而減少心血管疾病的倂發症；
3. 增加高密度脂蛋白膽固醇，這種被稱爲好膽固醇的物質可以清除血管內多餘的膽固醇，經肝臟處理後排出體外，有助於控制縂膽固醇水平；
4. 可想而知，強大高效的心血管系統，大大降低了心臟病發作的風險；
5. 堅持慢跑的進程，機體將更加有效地利用氧氣，從而產生更多能量，增進耐力；
6. 跑步和其它負重運動一樣，使骨骼適應負重的壓力，從而刺激骨密度的增加，強化骨骼；
7. 減少癌症風險，其中可降低50%的結腸癌發病風險，對乳腺癌、肺癌、卵巢癌和前列腺癌都有預防作用；
8. 長期慢跑能神奇地預防糖尿病，並提高該病的療效；
9. 增強機體免疫力；
10. 增進身心健康；
11. 減低身體的脂肪水平；
我決定開始嘗試慢跑，只要堅持每週三次，每次二十分鐘，身體分泌的腦內啡還能帶給我一天的好心情。而且，只要我跑起來，就一定不會錯過跑步中看見的好風景。
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English translation:
Recently, a friend invited me to go jogging. She extravagantly described jogging to me, but I am confused upon hearing it. In general, the sport I can stick to is swimming. and I feel that jogging is more monotonous and boring. I decided to do some research on jogging before I refused to run, so as not to run muddle-headedly. Unexpectedly, after some searching, I found that the charm of jogging is really attractive.
There is a survey of popular outdoor sports rankings by Hollywood stars. It is found that the most popular outdoor sports by the stars are not the stimulating-and-cool surf or skiing, but jogging. These big-name celebrities believe that in their busy lives, nothing is easier than jogging to keep fit.
The simple and easy jogging is indeed a popular sport, but long-term persistence is the key to harvesting the benefits of this sport. Many people give up after a while, or continue to run after a while, then give up. This intermittent jogging experience, I believe many people are tacit. But think about it too, if everyone can run every day, there will be so many super-shaped bodies on the street, knowing that jogging is one of the best ways to lose weight.
There are many benefits to jogging. Here are a few things to sum up.
1. First, jogging improves cardiovascular function and increases lung capacity;
2. Lower blood pressure, thereby reducing the onset of cardiovascular disease;
3. Increase high-density lipoprotein cholesterol, a substance called good cholesterol that removes excess cholesterol from the blood vessels and is excreted from the body after treatment with the liver, helping to control total cholesterol levels;
4. It is conceivable that a powerful and efficient cardiovascular system greatly reduces the risk of heart attack;
5. Adhere to the process of jogging, the body will use oxygen more effectively, thereby generating more energy and increasing endurance;
6. Running, like other weight-bearing exercises, adapts the bone to the stress of the load, thereby stimulating the increase in bone density and strengthening the bones;
7. Reduce the risk of cancer, which can reduce the risk of colon cancer by 50%, and prevent breast cancer, lung cancer, ovarian cancer and prostate cancer;
8. Long-term jogging can magically prevent diabetes and improve the efficacy of the disease;
9. Enhance the body’s immunity;
10. Promote physical and mental health;
11. Reduce body fat levels;
I decided to start jogging. As long as I insisted on it three times a week for twenty minutes, my body’s endorphin secretion can give me a good day. Moreover, as long as I run, I will not miss the good scenery I saw during my run.
Special notes:
- 糖尿病 – tángniàobìng – Diabetes
Article is rewritten from here, to suit the level of the Chinese reader. The photo is taken from here.