第2842期:Zone zero: Does no-effort exercise have benefits

"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 gainingtraction: zone zero exercise.“不劳无获！” 这种心态适用于许多事情——从创业初期的长时间工作，到为重要考试而刻苦学习。健身文化往往鼓励人们把自己推到极限，导致一种“要么全力以赴、要么干脆不做”的态度，仿佛非得执行极其严苛的健身计划，否则就是零运动。但事情真的一定要这样吗？如果只需付出最小的努力，也能提升健康与体能呢？让我们来认识一个正在流行的新趋势：零区运动（zone zero exercise）。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.分区训练（zone training）主要基于你的心率。 例如，一区运动需要达到最大心率的 50%，五区则是 100% 的全力输出。日常活动从牵狗散步或轻松热身（一区），到冲刺上楼梯（五区）不等。所谓的零区，就是任何让心率维持在 50% 以下的动作。这可能是一段轻松的散步、久坐办公期间的几下伸展运动，甚至是园艺或轻度家务。私人教练兼营养师 Terry Tateossian 说，对于她的许多客户来说，“零区是从久坐到持续运动之间的桥梁。” 它是一种几乎不费力的运动方式。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 ofcardiovasculardisease.零区运动的一大优势是容易执行。 对于无法进行高强度训练的人，如正在从伤病中恢复者，轻度运动更像是一座较易攀登的小山。同时也带来另一项好处——坚持性更强。以零区活动为基础的运动习惯更容易长期维持，也因此更容易获得长期健康效益。2018 年发表在《国际行为营养与体育活动杂志》上的一项研究综述显示，零区运动有助于提升心理健康、调节血糖并改善血液循环，甚至可以降低心血管疾病风险。Of course, if you're gunning 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.当然，如果你想刷新个人最佳成绩，或者显著提升体能，就不能只停留在零区活动上。你仍然需要具挑战性的高强度训练来变得更强。但即便是顶尖运动员也必须接受轻柔的活动。耐力教练 Stephanie Holbrook 说：“这往往是促成突破性表现的关键，因为它让身体真正恢复。” 或许，放慢脚步才是继续前进的最好方式。