Aerobic exercises, like jogging or sprinting, are great ways to improve your physical fitness.

慢跑或短跑等有氧运动是增强体质的好方法。

Urm, well we love aerobics very much. But you know, until quite recently, Eleanor had been so busy flat hunting. We'll do it again sometime, though, I hope.

我们很喜欢有氧运动，但是你知道，一直到最近为止，爱莉诺都忙着找公寓。不过我希望不久我们会重新开始上课。

NFL players typically spend 45 minutes to an hour with weightlifting, another hour in aerobic exercise, and then three and a half to four hours of actual practice on the field during the off season.

NFL运动员通常会花45分钟到一个小时时间练习举重，再做一小时有氧运动，然后结束后，球场上进行三个半到四个小时的实训。

You can go at your own speed -- it's great aerobic exercise if you really push yourself, or if you prefer you can just glide gently along and enjoy the beautiful scenery.

你可以跟着己的速度滑行--这是一项不错的有氧运动，如果你真的推动了你己，或者如果你喜欢慢滑，沿途欣赏优美的风景。

Alternatively, you can first do some aerobic exercise followed by a lower intensity bout of skill based movement, like going for a 15 minute run and then doing some rock climbing.

或者，你可以先做一些有氧运动，然后做一些低强度的技巧性运动，比如跑15分钟，然后攀岩。

Currently, the U.S. Centers for Disease Control recommends Americans spend two and a half hours every week taking part in an aerobic activity, like a fast-paced walk.

目前，美国疾病控制中心建议美国人每周花两个半小时参加有氧运动，比如快节奏散步。

I got my water aerobics and my salsa dancing and my bowling league.

我要做水中有氧运动，还有萨尔萨舞，还有保龄球。

Researchers also tested the athletes' oxygen use during hard exercise to measure aerobic endurance.

研究人员还测试了运动员剧烈运动时的耗氧量，以测量有氧耐。

So this is how aerobic, or with air, respiration works.

这就是有氧呼吸的原理。

A 2013 study in the journal of sports science and medicine showed that just 20 to 40 minutes of aerobic exercise increased BDNF in the blood by 32%.

于 2013 年发表《运动科学与医学杂志》的一项研究表明，只需进行 20 到 40 分钟的有氧运动，血液中的 BDNF 便可增加 32%。

The U.S. Centers for Disease Control and Prevention suggests adults get 150 minutes of moderate aerobic exercise every week.

美国疾病控制和预防中心建议，成年人每周做150分钟的适度有氧运动。

Get aerobic exercise for 30 to 40 minutes three to four times a week. Exercise helps you grow brain cells and improves blood flow in the brain.

每周进行三到四次的有氧运动，每次30到40分钟。锻炼能够促进大脑细胞生长，改善大脑中的血液流动。

The U.S. Department of Health and Human Services says, if we're doing moderate aerobic exercise, so think walking, swimming or dancing.

美国卫生与公共服务部表示，如果我们想进行适度的有氧活动，可以想想走路，游泳或者跳舞。

I go to the gym and run, maybe 20 minutes. I'm too lazy. I can't keep running for hours. And anyway, so I do aerobics. Do you say aerobics?

我去健身房跑步，大约跑20分钟。我很懒，没办法一下跑几个小时。另外，我还做有氧运动。你知道有氧运动吗？

But really, I mean, I love swimming and cycling and running, that kind of fitness, the aerobic stuff, and of course what the Russians wanted to train me to do was to have big muscles. I had to be very strong.

但事实上，我爱好游泳、骑行车和跑步。之类的健身活动，有氧运动，当然俄国人想要训练我的目的就是能有结实的肌肉。 我以前特别强壮。

It's also ideal for older people and those with pain; swimming is not a weight-bearing activity, but it still delivers all the benefits of traditional aerobics, from strengthening the heart to brightening mood.

游泳也十分适合老年人，以及某天某处有疼痛的人;游泳不是负重锻炼，但它仍然能够产生传统健美操的所有好处，从强化心脏到调动情绪一个不落。

This , in fact, would result in the heart having to work harder to pump blood to the muscles, especially if we're doing aerobic activity like cycling or running.

事实上，这将导致心脏不得不更努地将血液泵入肌肉，特别是当我们做有氧运动时，比如骑行车或跑步。

It's great aerobic exercise if you really push yourself, or if you prefer you can just glide gently along and enjoy the beautiful scenery.

如果你全以赴的话，这是非常好的有氧运动；或者如果你更喜欢，你也可以轻松地滑行，欣赏美丽的风景。

Later, during the luteal phase, when bodies are less able to adapt to stress, she recommends focusing on steady-state aerobic training to allow proper bodily recovery.

之后，黄体期，当身体对压的适应能较差时，她建议专注于稳定状态的有氧训练，以使身体得到适当的恢复。

MRI studies show that regular aerobic exercise like running improves performance on memory tasks by increasing the blood flow and volume in parts of the hippocampus.

核磁共振研究表明，有规律的有氧运动，比如跑步，可以通过增加海马体的血流量和体积来提高记忆。