人们普遍相信，有效的锻炼应该具有一定的强度。这个观点意味着对许多人来说，在忙碌的生活中规律地进行有效的锻炼是一项难以完成的任务。不过越来越多的证据表明，即使是强度很低的锻炼，比如轻松地散步，也能极大地改善健康。本文浅谈毫不费力的 “零区锻炼” 能给我们带来哪些好处。

词汇：fitness 健身

1 "No pain no gain!" That's a mindset applied to many things – from working long hours when starting a new business, to studying hard for an important exam. And gym culture often encourages people to push themselves to their limits, leading people to have an all or nothing attitude, where they feel they must either have an extremely tough fitness regime, or do nothing at all. But what if it doesn't have to be this way? What if you can improve your fitness and wellbeing with minimal effort? Meet the new trend gaining traction: zone zero exercise.

2 Zone training is about your heart rate. For example, zone 1 exercise requires 50% of your maximum heart rate, up to zone 5 which is 100% effort. Activities range from a dog walk or easy warm-up in zone 1, to a sprint up the stairs at zone 5. Think of zone zero as any kind of movement that keeps your heart rate below 50%. This could be a gentle stroll, a few stretches in between long stints of sitting at your desk, even gardening or light housework. Terry Tateossian, a personal trainer and nutritionist, said that for many of her clients, "zone zero is the bridge between sedentary and sustainable". It is exercise that feels effortless.

3 One major benefit of zone zero activity is accessibility. For those unable to do high intensity workouts, such as those recovering from injury, light exercise may feel like a smaller mountain to climb. And with this comes another benefit – consistency. A routine based on zone zero activity is easier to sustain, meaning the long-term benefits are easier to achieve. A 2018 review of research, published in the International Journal of Behavioural Nutrition and Physical Activity, found that zone zero activity can support mental wellbeing, help regulate blood sugar and improve circulation. It can even lower the risk of cardiovascular disease.

4 Of course, if you'regunning for a personal best, or wanting to significantly improve your fitness, you shouldn't stop at zone zero activities. You'll need to do challenging, high-intensity workouts to grow stronger. But even top athletes must embrace gentle movement. Endurance coach Stephanie Holbrook says, "it's often the missing piece that unlocks breakthrough performances because it facilitates genuine recovery." Maybe slowing down is the best way to move forward.

测验与练习

一、为本文选择总结句。

1. What is the main message of this article?
a. Tougher workouts are the only way to stay fit.
b. Gentle movement can be an effective and sustainable form of exercise.
c. Zone zero exercise is only for professional athletes.

二、根据文章内容选出正确的选项。

1. What is the problem with gym culture, according to the article?
a. It encourages people to overexercise.
b. It leads people to think they can improve their fitness without any effort.
c. It leads people to think they must have a difficult workout routine to gain benefits.

2. What is an example of zone zero exercise?
a. walking the dog
b. an easy warm-up
c. gardening

3. Zone zero exercise is movement that doesn't require much effort.
a. True
b. False
c. Not given

4. In paragraph 3, what are the main benefits of zone zero exercise mentioned?
a. accessibility, consistency, health
b. consistency, health, intensity
c. accessibility, injury, circulation

5. The article encourages readers to stop doing all high-intensity training.
a. True
b. False
c. Not given

三、用下列单词完成对本文的总结。

For people who are don't enjoy exercise, but know the health and wellbeing benefits, zone zero exercise could be something to 1) _______. Instead of a quick 2) _______, you can try activities that feel more 3) _______, and less like a huge 4) _______. If you already eat well and have a rich social life, light exercise could be 5) _______ in your health and wellness routine.

the missing piece
mountain to climb
embrace
effortless
sprint
sedentary
stint

（答案见词汇表后）

词汇表

no pain no gain 没有付出就没有收获
push oneself to their limits 逼迫自己达到极限
all or nothing 走极端，孤注一掷
gain traction 变得流行，被接受
sprint 快跑，冲刺
stroll 散步，溜达
stint 一段时间
sedentary 久坐不动的
effortless 毫不费力的
accessibility 简便性
mountain to climb 困难的挑战，需要克服的难关
be gunning for (something) 努力获得（某物），追求（某事）
personal best 个人最好成绩
embrace 欣然接受，乐意采纳
the missing piece 缺失的一环

答案

一、为本文选择总结句。

1. What is the main message of this article?

b. Gentle movement can be an effective and sustainable form of exercise.

二、根据文章内容选出正确的选项。

1. c. And gym culture often encourages people to push themselves to their limits, leading people to have an all or nothing attitude, where they feel they must either have an extremely tough fitness regime, or do nothing at all.

2. c. This [zone zero exercise] could be a gentle stroll, a few stretches in between long stints of sitting at your desk, even gardening or light housework.

3. a. True. It [zone zero exercise] is exercise that feels effortless.

4. a. One major benefit of zone zero activity is accessibility… And with this comes another benefit – consistency… zone zero activity can support mental wellbeing, help regulate blood sugar and improve circulation. It can even lower the risk of cardiovascular disease.

5. b. False. … you shouldn't stop at zone zero activities. You'll need to do challenging, high-intensity workouts to grow stronger.

三、用下列单词完成对本文的总结。

For people who are don't enjoy exercise, but know the health and wellbeing benefits, zone zero exercise could be something to embrace. Instead of a quick sprint, they can try activities that feel more effortless, and less like a huge mountain to climb. If you already eat well and have a rich social life, light exercise could be the missing piece in your health and wellness routine.