锻炼英语阅读素材immediate effects Maybe all that exercise that I had included and added to my life was changing my brain. Maybe I did an experiment on myself without even knowing it. So as a curious neuroscientist, I went to the literature to see what I could find about what we knew about the effects of exercise on the brain. And what I found was an exciting and a growing literature that was essentially showing everything that I noticed in myself. Better mood, better energy, better memory, better attention. And the more I learned, the more I realized how powerful exercise was. Which eventually led me to the big decision to completely shift my research focus. And so now, after several years of really focusing on this question, I've come to the following conclusion: that exercise is the most transformative thing that you can do for your brain today for the following three reasons. 或许我所有的运动都在改变我的大脑。或许我在自己没有意识到的情况下对我自己进行了一项实验。作为一个好奇的神经学家，我去文献里面查找现有已知的关于运动对于大脑的影响。我发现一项让人欣喜的且正在增长的文献记载记载了几乎所有发生在我身上的事：更好的情绪、精力、记忆力和专注力。我所了解越多，我就越认识到运动的魅力，这也指引我做了一个重大决定来完全扭转我的研究方向。现在，经过几年对这个问题的专注研究，我得到了以下结论：运动是当下你所能做的对大脑最好的最具变革性的事情，有以下三个原因： 沪江英语网校 新概念英语青少版2b 新概念英语什么水平 Number one: it has immediate effects on your brain. A single workout that you do will immediately increase levels of neurotransmitters like dopamine, serotonin and noradrenaline. That is going to increase your mood right after that workout, exactly what I was feeling. My lab showed that a single workout can improve your ability to shift and focus attention, and that focus improvement will last for at least two hours. And finally, studies have shown that a single workout will improve your reaction times which basically means that you are going to be faster at catching that cup of Starbucks that falls off the counter, which is very, very important. 原因一：它对你的大脑有立刻的影响。你所做的每一点运动都会立刻提升你神经递质的水平像是海马体、血清素和去甲肾上腺素。所以它会立马提升你的情绪，就像我所体会到的。我的实验显示，单个短暂的运动可以提升你转移和集中注意力的能力，这种提升可以持续至少两个小时。最后，研究还显示，运动本身可以提高你的反应时间这意味着你在接星巴克杯子的时候更迅速如果它掉下柜台的话，这一点可以说是相当重要了。 But these immediate effects are transient, they help you right after. What you have to do is do what I did, that is change your exercise regime, increase your cardiorespiratory function, to get the long-lasting effects. And these effects are long-lasting because exercise actually changes the brain's anatomy, physiology and function. Let's start with my favorite brain area, the hippocampus. The hippocampus -- or exercise actually produces brand new brain cells, new brain cells in the hippocampus, that actually increase its volume, as well as improve your long-term memory, OK? And that including in you and me. 但是这些直接影响都是短暂的，它们只能帮你一时。你所需要做的是像我一样，改变你的锻炼习惯，增强你的心肺功能，来取得长期的效果。这些效果之所以能够长期有用是因为运动改变了大脑的解剖结构，生理机能和功能。让我们从我最喜欢的大脑区域开始，海马体。海马体——或者说是运动实际上能够产生全新的脑细胞，海马体中的全新脑细胞能够增加它的数量，同时提升你的长期记忆力。这些对你我都适用。 Number two: the most common finding in neuroscience studies, looking at effects of long-term exercise, is improved attention function dependent on your prefrontal cortex. You not only get better focus and attention, but the volume of the hippocampus increases as well. And finally, you not only get immediate effects of mood with exercise but those last for a long time. So you get long-lasting increases in those good mood neurotransmitters. 原因二：在神经科学研究中最常见的发现是长期运动的影响，它能够单独提升你的注意力或是你的前额皮层。你不仅能够得到更好的专注力，同时也增加了你的海马体数量。最后一点是你不仅能够获得即时的愉悦心情，这种情绪还能够维持较长的时间。所以你获得的是能够长期存在的情绪转化神经元。