29 Exercise: Get Moving!-Low

Exercise: Get Moving! FOCUS Question How does exercise affect your body's systems?

锻炼:动起来!运动是如何影响身体系统的?

Get a Move On! When you ride your bike play soccer, swim, or do push-ups, you are doing exercise. You've probably heard that exercise is good for you. But do you know exactly why it is good for you? During exercise your body works harder. Over time, this extra work makes your whole body, including your brain, stronger! There are four main types of exercise. Each one affects body systems in different ways. All four are important to your health. Read about them on page 3.

继续前进!当你骑自行车踢足球、游泳或做俯卧撑时，你是在锻炼。 你可能听说过运动对你有好处。 但你知道为什么它对你有好处吗? 运动时，你的身体会更加努力地工作。 随着时间的推移，这些额外的工作使你的整个身体，包括你的大脑，变得更强壮!运动主要有四种类型。 每一种都以不同的方式影响身体系统。 这四种对你的健康都很重要。 请在第三页阅读。

Four Categories of Exercise Aerobic exercise is any exercise that makes you breathe faster than normal. It makes your heart beat faster. Dancing and jumping rope are aerobic exercises. Strength training involves lifting, pushing, or pulling weight. It involves short bursts of hard exercise. Push-ups and lifting weights are examples of strength training. Stretching involves moving muscles to their full length. Yoga is a kind of stretching exercise. Stability training involves keeping parts of your body steady while you move other parts. Walking on a balance beam and yoga are examples of stability training.

有氧运动是任何让你呼吸比正常情况下更快的运动。 它会让你心跳加快。 跳舞和跳绳都是有氧运动。 力量训练包括举重、推举或拉重量。 它包括短时间的剧烈运动。 俯卧撑和举重都是力量训练的例子。 拉伸包括将肌肉伸展到全身。 瑜伽是一种伸展运动。 稳定性训练包括在你移动身体其他部位时保持身体部分稳定。 平衡木行走和瑜伽都是稳定性训练的例子。

Healthy Heart Your heart works all the time because your body needs oxygen to stay alive. When you are active, your heart works even harder. That's because your muscles need extra oxygen. Circulatory system to the rescue! This body system includes the heart, blood vessels, and blood. During exercise, especially activities like running and swimming, your heart beats faster to pump more blood to muscles. Blood vessels become wider. As a result, they can carry more blood and oxygen to cells in your muscles. Do You Know? Humans have about 96,560 kilometers (60,000 mi.) of blood vessels in their bodies. That's more than twice the distance around Earth!

你的心脏一直在工作，因为你的身体需要氧气来维持生命。 当你积极运动时，你的心脏工作得更努力。 那是因为你的肌肉需要额外的氧气。 拯救循环系统!这个身体系统包括心脏、血管和血液。 在运动中，尤其是像跑步和游泳这样的活动，你的心脏会跳得更快，向肌肉输送更多的血液。 血管变宽。 因此，它们可以为肌肉细胞输送更多的血液和氧气。 你知道吗?人类体内大约有96,560公里(60,000英里)的血管。 这是绕地球距离的两倍多!

If you exercise regularly, your heart muscle becomes stronger. Your heart can pump more blood with each beat. Each beat then delivers more oxygen to your cells. A stronger heart doesn't need to beat as many times each minute. It doesn't have to work as hard when you are resting. This is why exercise is so good for your heart. Regular aerobic exercise can also cause new capillaries to grow. These tiny blood vessels carry oxygen to every cell. Your muscles get more oxygen even when you are not exercising.

如果你经常锻炼，你的心肌会变得更强壮。 你的心脏每次跳动都能泵出更多的血液。 每一次跳动都会给你的细胞输送更多的氧气。 强壮的心脏不需要每分钟跳那么多次。 当你休息时，它不需要那么辛苦地工作。 这就是为什么运动对心脏有好处。 有规律的有氧运动也能促进新的毛细血管生长。 这些微小的血管将氧气输送到每个细胞。 即使你不运动，你的肌肉也能得到更多的氧气。

Muscle Power Skeletal muscles are the ones attached to your bones. When you exercise, these muscles do most of the work. They allow your body to run, jump, stretch, and move things. Exercise helps skeletal muscles in many ways. During exercise, more blood flows to the skeletal muscles. In addition to oxygen, the blood delivers glucose, a type of sugar used for energy. Some exercises cause your muscles to work and move faster than your body can produce glucose Your muscles can get sore as a result. THREE TYPES OF MUSCLES Type of Muscle Location in Body What It Does Skeletal muscle Attached to bones Moves the body by pulling on bones Smooth muscle Many internal organs Moves liquids and solids through organs within the body Cardiac muscle Heart Pumps blood through the body

肌肉力量骨骼肌是附着在骨骼上的肌肉。 当你锻炼时，这些肌肉承担大部分的工作。 它们允许你的身体奔跑、跳跃、伸展和移动东西。 运动对骨骼肌有很多好处。 运动时，更多的血液流向骨骼肌。 除了氧气，血液还提供葡萄糖，一种用于能量的糖。 有些运动使你的肌肉工作，运动速度比你的身体产生葡萄糖的速度快。结果你的肌肉会酸痛。 三种类型的肌肉肌肉在身体中的位置肌肉的类型它的作用骨骼肌附着在骨头上通过牵拉骨头来运动身体平滑肌许多内部器官通过体内器官移动液体和固体心肌心脏向全身泵血