双语 | 连续做俯卧撑，可以让你成倍地降低心脏病的风险
If You Can Do This Many Pushups in a Row, Harvard Scientists Say Your Risk of Heart Attack Is Over 30 Times Less
如果你能连续做这么多俯卧撑，哈佛大学的科学家们说，你心脏病发作的风险要低30倍以上。
By Jeff Haden︱June 7, 2019
翻译：Ray︱校对：Sally
And even if you can't, every pushup you can do over a certain number can reduce your risk.
即使你做不到，超过一定数量的每一个俯卧撑，都可以降低你的风险。
We all want to live long lives. We all want to live healthy lives. Health and fitness aren't just an outside interest; health and fitness can play a major role in your success. While the physical benefits clearly matter, the mental benefits of improved health and fitness on your professional and personal life -- perseverance, resilience, determination, and mental toughness -- are just as important.
我们都想长寿。我们都希望过上健康的生活。健康和强健不仅仅是外在的兴趣；健康和强健对你的成功起着重要作用。虽然身体上受益很多，但是在你的职业和个人生活中，健康和强健的改善所带来的精神上的好处——毅力、韧性、决心和坚强的意志——同样重要。
perseverance：不屈不挠的精神
But being healthy and fit is tough when the nature of most work involves sitting at a desk all day -- and, if you're an entrepreneur knee-deep in launching your startup, all evening, too.
但是，当大多数工作的本质是整个白天坐在办公桌前 — 而且，如果你是一位创业人士，那么很可能整夜都要全身心地投入工作的话，保持健康和强健就不是那么容易了。
But how can you determine the impact of a relatively sedentary professional lifestyle? Cardiovascular disease and stroke are the leading causes of premature death, making physical fitness assessments a strong predictor of health, but routine physicals don't include sophisticated tools like treadmill tests.
但你如何确定相对久坐的职业生活方式的影响呢？心血管疾病和中风是导致过早死亡的主要原因，使身体健康评估成为健康的一个强有力的预测因素，但是常规的身体检查不包括像跑步机测试这样复杂的工具。
Fortunately, there's a simple, and possibly better, way you can test yourself: Do some pushups.
幸运的是，有一个简单的，可能更好的，可以自测的方法：就是做俯卧撑。
According to Justin Yang of Harvard's School of Public Health:
哈佛公共卫生学院的Justin Yang认为：
Our findings provide evidence that push-up capacity could be an easy, no-cost method to help assess cardiovascular disease risk in almost any setting. Surprisingly, push-up capacity was more strongly associated with cardiovascular disease risk than the results of sub-maximal treadmill tests.
我们的研究结果证明，在几乎任何情况下，做俯卧撑都是一种简单的、无成本的帮助你评估心血管疾病风险的方法。令人惊讶的是，与跑步机测试次最大值结果相比，俯卧撑能力与心血管疾病风险的相关性更强。
assess：评估
Researchers studied middle-aged male firefighters (the average participant age was 39) over a 10-year period. At the start of the study, each took a physical, a treadmill stress test, and a push-up test to determine how many pushups they could do in a row, without stopping.
研究人员对中年男性消防员进行了为期10年的研究（平均参与者年龄为39岁）。在研究开始时，每个人都进行了一次身体测试、跑步机压力测试和俯卧撑测试，以确定他们可以连续做多少俯卧撑而不停。
During the next 10 years, 37 cardiovascular-related outcomes were reported, and researchers determined that men able to do 40 or more pushups during the baseline exam were 96 percent less likely to experience a cardiovascular event than those who could do only 10 or fewer.
在接下来的10年里，报告了有37例心血管相关的疾病，研究人员确定，在初级检查中能够做40个或更多俯卧撑的男性比那些只能做10个或更少的男性不容易患心血管疾病的可能性为96%。
Surprisingly, pushup capacity was more strongly associated with reduced cardiovascular disease risk than aerobic capacity, long considered the gold standard of fitness assessments.
令人惊讶的是，俯卧撑能力比有氧训练能力更能降低心血管疾病风险，这被认为是健康评估的黄金标准。
Put even more simply: How many pushups you can do might be a better way to evaluate your risk of heart attack or stroke than an assessment of your aerobic fitness.
更简单地说：你能做多少俯卧撑可能比有氧健身评估更能评估你心脏病发作或中风的风险。
(Keep in mind only middle-aged, "occupationally active" men were studied; the results may not perfectly apply women or to less active men of other ages.)
（请记住，研究对象只有中年“职业很活跃”的男性；研究结果可能不完全适用于女性或其他年龄的非工作人群中的男性。）
How many pushups can you do? 你能做多少俯卧撑？
It's easy: Just loosen up, warm up, and then do as many pushups as you can. If you have to stop and rest, you're done. If you put a knee down, you're done. Just crank out as many solid pushups as you can.
方法很简单：放松，热身，然后尽可能多地做俯卧撑。如果你不得不停下来休息，那你就算是结束了。如果你放下膝盖，你就算是结束了。做尽可能多的俯卧撑。
Then evaluate the results:
然后评估结果：
If you can do 40 or more -- which is really hard -- great! 如果你能做40个或更多 — 这真的很难 — 那就太棒了！
If you can do only 15 or 20, not so great. But then again, researchers found that every pushup you can do over the baseline of 10 decreases the risk of heart disease. 如果你只能做15或20，就不太好了。但是，研究人员再次发现，每次超过基本标准的10个的俯卧撑都能降低患心脏病的风险。
If you can only do 10 or fewer, you need to get to work. Your risk of heart disease is well over 30 times greater than it is for people who can do 40 or more. 如果你只能做10个或更少，你需要开始健身了。你患心脏病的风险比40岁以上的人高出30倍多。
Granted, the test isn't perfect. If you're a runner or cyclist, you might bomb the pushup test but by all other criteria be exceptionally fit. 当然，测试并不是完美无缺的。如果你是一个跑步者或骑自行车的人，你可能会破坏俯卧撑测试，但根据所有其他标准，都是非常适合的。
And more important, this is just a simple screening tool that yields indications, not certainties. People who can do 40 pushups today could have a heart attack tomorrow; others who can only do five may live to be 90. Some years ago, I was in extremely good cardiovascular shape and still had a heart attack. Stuff happens.
更重要的是，这只是一个简单的筛选工具，可以为你提供一些数据，但并非一定会发生。今天能做40个俯卧撑的人明天也可能会心脏病发作；而其他只能做5个俯卧撑的人也有可能活到90岁。几年前，我的心血管状况良好，可照样心脏病发作了。事情就是这样。
Caveats notwithstanding, muscle strength, cardiovascular fitness (because by the time you get to 40, I promise you'll be breathing hard), and flexibility make a major difference in overall health, especially as we age.
尽管如此，肌肉力量，心血管健康（因为当你到40岁的时候，我保证你会呼吸困难），柔韧性在整体健康中起着重要作用，特别是随着年龄的增长。
The pushup test is a simple way to assess those attributes: Not perfect, but certainly directionally accurate. If you're overweight, the test is harder. If you lack flexibility, the test is harder.
俯卧撑测试是评估这些问题的一种简单方法：不完美，但可以肯定方向是对的。如果你超重了，这个测试对你来说就困难了。如果你的柔韧性差，这个测试对你来说就更困难了。
If you're in poor overall physical condition, the test is harder. And all of those factors indicate a higher risk of mortality.
如果你的整体身体状况不好，这个测试对你来说就难。所有这些现象都表明，死亡的几率更高。
How many pushups do you want to do? 你想做多少俯卧撑？
Improving your pushup capacity is, like most things fitness-related, a simple matter of time and effort: Put in the right kind of effort over a sufficient amount of time and you will improve.
像大多数与健身相关的事情一样，提高你的俯卧撑能力是一个简单的时间和努力的问题：在足够的时间内投入适当的努力，你就会得到改善。
Say you can do 10 pushups in a row. Commit to a three-times-a week schedule, one that slowly adds volume to your workout. (And takes less than 10 minutes to complete.)
假设你可以连续做10个俯卧撑。一周做三次计划，慢慢地增加你的锻炼量。（完成时间不到10分钟。）
Week one: Do one set of 10 pushups, rest for 60-90 seconds, do another set to failure (you may not be able to do 10), and repeat one more time for three total sets.
第一周：做一组10个俯卧撑，休息60-90秒，再做一组失败的俯卧撑（你可能做不到10个），重复一次，共三组。
Week two: Do one set of 12 pushups. (Don't worry: You'll be able to do 12.) Then do two more sets to failure.
第二周：做一组12个俯卧撑。（别担心：你总有一天可以做到12个的。）然后再做两组，直到力竭。
Week three: Do one set of 14 pushups, and then do three more sets to failure. The goal is to increase your strength and endurance, which is why you add an additional set.
第三周：做一组14个俯卧撑，然后再做三组，直到力竭。目标是增加你的力量和耐力，这就是为什么你要增加一套。
Keep increasing the number of reps per set until you hit 20 in your first set, then add three reps to your first set every week. And add two more total sets to each workout for a total of six.
继续增加每组的重复次数，直到第一组可以达到20次，然后每周在第一组中增加三次。每次训练再增加两组，总共六组。
By week eight, your rate of improvement will have accelerated; you may find yourself doing 30-plus pushups in the first set with relative ease. And by then you'll know how much volume to add to your program to ensure you eventually can do 40 reps in one set.
到第八周，你的进步速度将加快；你可能会发现自己在第一组做了30个以上的俯卧撑，而且很轻松。到那时，你就知道要在你的训练计划中增加多少量，以确保你最终能在一组中完成40次重复。
And you'll enjoy the process -- because improving is always fun. (Trust me: I did 100,000 pushups one year. I know.)
你会喜欢这个过程，因为进步总是很有趣的。（相信我：我一年做了10万个俯卧撑。我知道自己在说什么。）
Give the test a try. Ask your friends and family to give it a try.
试一试。请你的朋友和家人试一试。
And If you don't do as well as you like, do something about it. (Here is another great place to start. And so is this.)
如果你做不到自己想象得那么好的话，那你就该找找原因了。（这也是另一个很好的机会，所以开始吧。）
You get only one life -- so make yours as healthy, happy, and long as you possibly can.
生命对你来说，只有一次 — 所以，尽可能让它健康、快乐、长久。
（编辑:T-win）
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