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

慢跑或短跑等有氧是增强体质的好方法。

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，然后在赛季结束后，在球场上进行三个半到四个小时的实训。

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。

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.

你可以跟着自己的速度滑行--这是一项不错的有氧，如你真的推了你自己，或者如你喜欢慢滑，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，然后做一些低强度的技巧，比如跑15分钟，然后攀岩。

Get aerobic exercise for 30 to 40 minutes three to four times a week.

做30-40分钟的有氧，每周3-4次。

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，如我们想进行适度的有氧活，可以想想走路，游泳或者跳舞。

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 年发表在《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，血液中的 BDNF 便可增加 32%。

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，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。

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.

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

Studies have shown that moderate aerobic exercise- 30 to 45 minutes per day of activities like walking, biking or running- can more than halve your risk for respiratory infections, partly by increasing circulation of immune cells.

研究表明，适度的有氧——也即每天坚持30--45分钟的活，如散步、骑车或跑步——能够将呼吸道感染的几率缩小一半，部分通过加快免疫细胞的循环。

And, when we consider that simply exercising increases DHT, whether it's aerobic exercise or lifting weights, it's hard to see creatine itself be of any significant impact.

而且，当我们考虑到简单的也会增加 DHT，无论是有氧还是举重，很难看到肌酸本身有任何显著的影响。

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，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。

Aerobic exercise therefore aims at making the heart and lungs work at a higher rate so as to supply more oxygen to the muscles.

所以，有氧就是让心脏和肺部更快速地作，给肌肉提供更多的氧气。

But when her trainer told her she needed more aerobic exercise and a better diet, Nancy, 31, hesitated.

但是当教练告诉她还需要做更多的有氧，并且进一步节食时，31岁的南希犹豫了。

So aerobic exercise can be a great way to fight age-related declines of our memory.

所以有氧可以很好地对抗因年龄增长而引起的记忆衰退。

And then endurance aerobic cardiovascular exercise.

然后是耐有氧心血管。

Half of the older adults did aerobic exercises, and the rest did stretching and balance movements that raised their heart rates a little.

其中一半的老年人做有氧，剩下的老年人做让自己心率略微增加的伸展和平衡。

So quick summary: Performic aerobic exercise alongside your strength training seems to have little impact on your maximal strength and muscle gains.

在进行量训练的同时进行有氧似乎对你的最大负重量和肌肉增长几乎没有影响。

Any physical activity that makes your pulse get quicker and your breathing get deeper is a kind of aerobic exercise.

任何一种能让你的脉搏更快，呼吸更深的体育活都是一种有氧。