科学家建议：健身时最适合听什么歌？（双语）

　　健身的时候戴着酷酷的耳机听歌是很多健身达人们的标配，一些动感的音乐也会让人在锻炼的时候热血沸腾。那么问题来了：健身时最适合听什么歌?来听听科学家的建议。

　　Before every match, Serena Williams reportedly listens to Flashdance…What a Feeling by Irene Cara, a song that helps her to gather her strength and prepare her mind before the trials ahead. For workouts, she’s a fan of Kelly Clarkson’s Stronger (What Doesn't Kill You) and P!nk’s Just Give Me a Reason. Last year’s US Open champion Naomi Osaka, meanwhile, claims that Eminem and Nicki Minaj were crucial to her success.

　　据说每次比赛前，塞雷娜·威廉姆斯都会听艾瑞尼·卡拉的《Flashdance…What a Feeling》，这首歌能帮助她凝心聚力，准备好面对即将来临的考验。在平时锻炼时，她喜欢听凯莉·克莱森的《Stronger(What Doesn't Kill You)》和P!nk的《Just Give Me a Reason》。与此同时，去年美国网球公开赛冠军大坂娜奥米表示，埃米纳姆和妮琪·米娜对她的成功都至关重要。

　　You don’t need to be an elite athlete like Williams or Osaka to know that a good song can get you pumped up and motivated. Everybody has a song or playlist to help get them through a jog or workout. But can it ever do more than that? Can music boost your actual performance as well as your mood?

　　你不一定非得成为威廉姆斯或大坂这样的顶尖运动员才能知道一首好歌会鼓舞你的斗志。每个人在慢跑或锻炼时都会有自己喜欢听的歌或歌单。但音乐的作用仅止于此吗?音乐是否能提升你的锻炼效果和心情呢?

　　pumped up: 振奋

　　Psychologists and sports scientists have taken these questions very seriously – and their discoveries could help us all create the perfect power playlist for the summer.

　　心理学家和运动科学家非常严肃认真地考虑了这些问题，他们的发现能帮助我们制定出今夏最完美的健身歌单。

　　Costas Karageorghis at Brunel University London has pioneered much of the research in this field. In his book Applying Music in Exercise and Sport, he identified many ways in which music can improve physical performance.

　　伦敦布鲁内尔大学的科斯塔斯·卡拉吉奥吉斯引领了这个领域的很多研究，在他所著的《运动和体育中音乐的运用》一书中，他指出了音乐提升体能表现的多种方式。

　　The most immediately obvious benefit is the intense emotional connection with certain songs. Listening to the Rocky movie soundtracks, for example, “can conjure positive imagery, a feeling that one can overcome adversity”.

　　最显而易见的好处就是在听某些歌曲时产生的强烈情感联系。举例而言，听《洛奇》电影原声带“可以唤起积极意象，唤起一种自己可以克服逆境的感觉”。

　　Then there’s “dissociation” – music helps to direct your attention outwards rather than inwards, and drowns out the feelings of fatigue in our bodies. This can have a particularly powerful effect with more moderate workouts. When listening to music, people tend to underestimate their exertion by about 10%, meaning the whole workout ends up feeling much less arduous than it would have without the music. This should increase your overall endurance, helping you to run faster for longer.

　　另一个作用就是“分离”——音乐能帮助将你的注意力转向外部而非内部，屏蔽掉体内的疲倦感。对于比较温和的锻炼，音乐的这种分离作用特别有效。当人们听音乐时，他们倾向于将自己付出的努力低估10%，这意味着听音乐锻炼和不听音乐锻炼相比感觉会没那么累。这将能提高你的整体忍耐度，帮助你跑得更快更久。

　　When we listen to a track with a fast tempo, our heart’s rhythm automatically increases by five to 15 beats per minute. It also triggers the release of adrenaline – typically involved fight or flight responses – that could prime the body for greater exertion.

　　当我们听一支快节奏的单曲时，我们的心跳每分钟会自动加速5到15下。快节奏歌曲还会促使肾上腺素的释放，从而让体能发挥得更好。肾上腺素的释放通常和应付威胁时的生理反应有关。