哈佛大学幸福课17课中英文双语字幕笔记.doc

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1、幸福课17课Students: ok, so as many of you may have already heard, the American cancer society fund raiser relay for life is this Friday day night at Gordon track.许多人已经听说了，美国防癌协会生命接力募捐活动定于本周五晚在gordon田径场举行。The event increases awarenesses and raises money for cancer education, research and treatment.本次活动旨在

2、引起社会公众关注并为防癌宣传研究治疗筹集资金。It not too late to get involved either. By registering online, donating to a participant or showing upat the event to see what its all about.我们随时欢迎大家参与,大家可以在线注册，为参赛者捐款或者出息观看赛事了解活动At the event, we will have the root beer Beirut, accapella and band performances, and miss relay p

3、ageant, and movie games。And all the wild people will be walking last round the track, remember those lost, celebrate survivors and hope for a future here.本次活动为大家准备了啤酒游戏，无伴凑合唱乐队表演接力赛小姐选举,还有电影游戏。最后大家都会沿着跑道走一圈，借此缅怀被癌症夺去生命的人，为癌症生还者庆祝并展望未来。Look up for emails and check out our facebook group for more info

4、rmation. I hope to see you all there. Thanks.请大家查看邮件浏览我们的FACEBOOK小组了解更多。希望到时能见到大家，谢谢。Teacher: hi good morning. we are going to pick up where we are left of last time. But before we do, a few of you came to me after the class and asked about alternative form of exercise. 嗨，大家好。我们接着讲上节课没讲完的内容。开始讲之前，上节

5、课有同学来找我问我有没有其他的运动选择。So the study that I gave and also what you read the article by Callaghan and others, is mostly about aerobic exercise我上次讲的研究希望大家也去看看，就是callaghan等人写的那篇文章,里面侧重讲的是有氧运动。And as I mentioned earlier, this is about moderate intensity workout, which would mean if you want to work with pul

6、se about 70 percent, between 65and 75 percent of your maximum heart rate，again you just google heart rate exercise, youll immediately get all the tables that you need.我之前也提过，做运动的目的是缓和高强度运动，做这种运动，你会达到最大心率的70%，大约在最大心率的65%到75%之间，大家搜索心率运动，就能马上得到想查的各种心率表。But thats one form of exercise. Some ask “what abo

7、ut weight training? What about interval training?” So sprints and stop. Sprints and stop. Something that you know the crew team does often, athletes do often.这是其中一种运动形式.一些同学问举重训练行不行，间歇训练行不行？看跑休息在快跑在休息。这种事划艇队经常做的训练，运动员经常做的训练。What about this form? The reason why I didnt bring it up explicitly in the l

8、ecture is because the jury is still out on the different forms of exercise.这些运动行不行？我上节课没有专门提出是因为目前对其他的运动还没有定论。But let me tell you what are some of the trends that we see in research.但是让我告诉你目前在研究中发现的一些趋势。Right now it seems that if theres only one form of exercise that you do, the best bank for the bu

9、ck, best value for your time would be aerobic exercise. 目前看来,如果你只能做一种运动，那么最佳选择,时间最花得其所是有氧运动。3,ideally 4times,30minutes of aerobic exercise a week. Thats at minimum.理想地每周三四次半小时的有氧运动。这是最低要求。However, however, if you can also do weight training and supplement the aerobic exercise, thats terrific. That g

10、reat. Twice a week, 3 times of weight training is great, especially as you get older.但是如果你还能做举重训练以补充有氧运动，那也很好。一周两三次举重训练非常好，尤其是年纪大了以后。That weight training contributes more. But also at a very young age, weight training is good.举重训练更加有用。但是在年轻时举重训练也很好。However, it is not a replacement for aerobic exerci

11、se. It hasnt shown to have the same psychological effect as aerobic exercise does.但是，它不能代替有氧运动。研究未发现它能改善心理健康的效果不如有氧运动。The other form of exercise and it has been studied again these are all tentative results; thereve been pilot studies about it . 另外一种运动，在经过研究后 我要重申这些都是初步结果,有人对这种运动做过初步研究。The end，the s

12、ample sizes are not large enough yet to say definitively, just like we can say about aerobic exercise, it has similar effect to some of our most powerful psychiatric drugs. 最后结果因为样本不足，暂时无法下确切结论，但我们可以明确地说有氧运动，产生的效果能媲美一些强效精神病药物。That s definitive-there are tons of studies on it ever since babyak in2000

13、 as well as before.这个结论是确切的有 大量研究来支持包括Babyak2000年以来的研究以及之前的。But another form of exercise that has begun to be studied with some very promising results is interval training. 另一种开始被研究的运动得出可喜的结果那就是间歇运动。Interval training would be, say, running at, between 90 and 95 percent of your maximum heart rate.间歇运

14、动就是以跑步为例子达到最大心率的90%到95%。So if you are 20, your maximum heart rate would be, would be 200, because its 220 minus your age. 如果你20岁，你最大的心率就是200，计算公式是220减去年龄。Then you need to be running at around at 180 to 190 pulse rate, which is hard, which is tough, which you cant do for a very long time. 所以你跑步的心率要达到

15、180到190，强度非常高，不能持续很长时间。But doing it for as little as 30 seconds up to a minute，and then resting, letting your heart rate go back down to 60 percent of its maximum say 120, and then doing another interval.但是如果能持续30秒到一分钟然后休息让你的心率下降到最大心率的60%也就是120，然后重复这个间歇运动.That has been shown with pilot studies only

16、to have remarkable effects. In fact, often more powerful than aerobic exercise on its own, and lasts for even longer-the effect.有初步研究表明这种运动能产生显著效果。通常效果甚至比单独做有氧运动更大，而且持续时间更长。So again I did not introduce it officially as part of the class, but since many of you asked ,I am introducing it. Because I wa

17、nt to introduce you only things that are with very robust results.所以再说回来，我没有在课堂上正式介绍这种运动,但很多同学问起，所以现在介绍一下。因为我只想给大家介绍那些有确切结论的运动。John ratey talks about this. And Ill talk a little bit about john ratey in a minute.Jphn ratey 也谈过这种运动.等会带我会讲Jphn rateyHes the Harvard medical psychiatrist who is probably t

18、he leading proponent in research in the area of exercise and mental health. 他是哈佛医学院的精神医生，可以说他是一个前沿的倡导者在研究运动和精神健康这个领域。And he himself even though the results are still tentative, he introduces two interval trainings a week. 他本身，虽然目前的结果是初步的，但他一周会做两次间歇运动。So in addition to working out six days a week, tw

19、o of them include full out sprinting, rest, full out sprinting, rest.除了一周做六天运动以外，其中两天还会做全速短跑休息, 全速短跑休息。And what theyve shown was that even less time than 30 minutes, you can get the same effect, the same psychological effect and even better.研究表明即使没有做够30分钟，但还能得到同等的效果，同等的甚至更好的心理效果。What I do twice a we

20、ek; I introduce interval training. 我一周也会做两次间歇运动。So for example, this morning when I was on my trampoline, I did it for 30 minutes. 举个例子我早上在蹦床上跳了30分钟。And out of the minutes, there were 4 sprints.在这30分钟外，我还做了四个短跑。Indeed, you dont believe that I do trampoline, do you? 没错，你们不会相信我会跳蹦床，是吧？Ill videotape it

21、 and Illmaybe not. Maybe not. 我下次拍下来，还是不要了。So 4 sessions of sprints, and I have my heart moniter on, going all way-for me its about 165 heart rate, between 165 and 170, and then resting, going back to about 110,which is less than 60 percent of my maximum, and then doing it four times. 4次短跑，我带着心率检测仪快

22、速跑一段，我的心率大约是165，165到170之间，然后休息下降到110，少于我最大心率的60%,如此重复四次。And for the rest of the 30 minutes, I just do moderate aerobic exercise. 这30分钟里的其余时间,我只做缓和的有氧运动。So I also introduce the interval training. The weight training I do less of , because I get that from yoga-a lot of the strengthening exercises.所以我也

23、做间歇运动。举重训练就比较少做，因为我做瑜伽时就有这种加强体能的效果。The most important thing though that I do want to say about interval training is that ,especially for perfectionists, its very easy to over-train. 但最重要的一点是我想说间歇运动，特别是对于完美主义者来说，很容易导致训练过度。You dont want to get to your maximum heart tare and keep it there for a long ti

24、me, even if you can. 大家最好不要打到最高心率并且持续一段长时间，即使你做得来。More does not necessarily mean better. 更多并不意味着更好。Again, unless you are training for Olympics, in which case you do want to get to 100 percent of your maximum heart rate at times, for maximum health you want to get to 90 percent, maximum 95% percent o

25、f your maximum heart rate, which is why a heart rate monitor can help so much. 再说一次，除非你是备战奥运，这种情况下有时你就要达到100%的最高心率，想练出最健康的身体达到90%，最大心率的95%就行了,所以带上心率检测仪就很有用。Because it can tell you when you are working too hard or when its too easy.因为它能告诉你运动是否强度太大或者强度不足。Bottom line, variety is good for exercise.总之，换换

26、花样有助于运动。If you can introduce dancing, its great exercise. 你可以跳舞，这也是好运动。If you can introduce, once in a while working in the gym, once in a while playing basketball, rowing-the more variety, the better.你可以偶尔去健身室健身，偶尔打篮球,划艇，花样越多越好。 But the foundation: at least we, ideally 4 times a week, 30 minutes of

27、 aerobic exercise.只要保证，至少对我们来说，一周四次，一次30分钟的有氧运动。So we stopped last time with overcoming barriers.上节课我们讲到克服障碍。 And some of the barriers are that its difficult there are some pain associated with it, even if you are at 70 percent of your heart rate. 其中一些障碍包括伴随运动而来的疼痛，使运动更难了，即使你只要达到最大心率的70%。Its still u

28、ncomfortable. 运动引起不适And ways to deal with it is at least as you get into it, cause very often we enter the zone when we start to run, we dont feel the difficulty any more. 克服不适的最简单方法就是进入状态，因为通常我们跑步进入一种状态后，我们就感受不到不适了。But at least the beginning is important. Have social support to divide and conquer,

29、to build gradually, and to have distracters, such as TV and your MP3, and whatever it is.但是必须开了头才行。找别人来支持你克服困难，慢慢适应,用一些东西分散注意力，例如电视MP3，能分散注意力就行。Another barrier-and this one is, unfortunately very common here on campus, is just we dont have time. 另一个障碍很不幸这个障碍在校园很普遍，那就是我们没有时间。You know in high school,

30、I do give a lot talks in high schools, and one of the things that I see there is that students generally，in many high schools actually have to be part of a team. 大家知道，在高中我经常去高中演讲，我注意到的其中一件事是通常很多高中要求学生参加团队活动。They have to, in addition to doing physical exercise, PE, they also have to be part of a team

31、. 他们除了体育课做运动以外，还要参加团队活动So they get not enough, but more exercise, whereas one of the first things that go in college, especially or only for students who do not play on the team, one of the first things that go is exercise. 所以他们运动更多，虽然还是不够，但是我们读大学第一件放弃的事,尤其是那些不参加团队活动的学生，我们放弃的第一件事是运动。I dont have time

32、. I have so many things that I want to do. Its new word. Well, its also the first things that goes during exam period, because Im so stressed. I have so many things to do.我们没有时间，我有很多事情要做。大学是新世界。在考试期间，大家也首先就放弃运动，因为我压力太大了。我有太多事要做了。Well, it should be the last thing to go. Why? Because it is an investme

33、nt. You may be losing the 45 minutes, working out for 30minutes and showering after which I recommend. You may be losing that 45 minutes, but youll gain so much more. Its such a good investment.其实，最不能放弃的是运动。为什么？因为它是一项投资。虽然你失去了45分钟，运动30分钟之后洗个澡，我推荐大家这么做。虽然你失去了45分钟，但你获得更多。这时间花得其所。Why? Because your memo

34、ry actually gets better when you exercise. 为什么？因为做运动，记忆力提高.So youll get more buck for the bank in terms of time you study; your creativity levels go up; your concentration, whether you have ADD or not, especially if you have or you have a tendency toward ADD or ADHD, but even for people without it c

35、oncentration goes up significantly. 所以你更能充分利用学习时间，你的创造力提高了，精神更集中,不管你是否有多动症，有就更要运动了或者你有患多动症的趋势，即使对于没有多动症的人来说,运动也能大大提高Energy levels go up significantly. So its a very good investment.注意力集中，活力显著提高。所以这时间花得其所。Remember I told you the story when I stopped exercising at the end of the squash season? 大家还记得我讲

36、过壁球赛季末我停止运动的事吗？And suddenly I said, “oh I have so much time. 突然我觉得我有了很多时间，但我完成的工作反而少了。And I ended up getting so much less done” A, because I dont have the rituals; and B, because I wasnt as focused, I wasnt as creative, I wasnt as energized. It should be the last thing to go, especially during a str

37、essful period such as exam period.第一因为我的生活规律打乱了，第二因为我注意力没那么集中了,我创造力下降了，活力下降了。最不能放弃的是运动,尤其是在考试期间这种压力大的时候。One way to overcome the time commitment again is not relying on self-discipline.克服时间不足这个问题不能靠自律。We have established that before; we saw the research-we have a limited amount of self-discipline. 我们

38、之前已经讲过了我们看过那个研究，人的自律是有限的Create tituals where say, 3 mornings during the week youll do it; or if a good time for you is the afternoon or evening, but have a ritual around it.我们要自己形成规律,例如一周中有三个早上做运动，如果下午晚上才有空，那也行,形成一个时间规律。Another barrier to exercising regularly- this is an interesting one and often ov

39、erlooked but extremely powerful-and that is the subconscious barrier. 另一个阻碍定期运动的障碍是一个有趣但经常被忽视的障碍，这个障碍非常强大，潜意识障碍Nathaniel branden talks about this and I talked about it a little bit in my book ,quoting him. Nathaniel branden谈过这点，我在我书中也略谈过，引用了他的话。He talks about self-esteem and part of self-esteem is t

40、he notion that we are worthy of happiness. 他谈到自尊，自尊隐含了一个概念：我们值得拥有幸福The notion of being worthy of happiness. 值得拥有幸福。And when you ask people, “are you worthy of happiness?” . 当你问别人“你值得拥有幸福吗？”Most people would say, “yes.” But if you ask the subconscious, very often, for many people, its “no”, whether i

41、ts because of the voice that we heard in the past from teachers ,educators, parents, significant adults, society at large by comparing us to unrealistic models. 大部分人会说“值得”。但在潜意识中，通常很多人都会说“不值得”，可能因为脑袋里有声音说不值得从过去老师、教育工作者、父母、重要的人、社会大众都要我们向不现实的榜样看齐。But very often we have this voice, the subconscious lev

42、el that “we are not really worthy of happiness”. And that is a barrier, that stops us from becoming happier.所以通常在我们潜意识里有一把声音说“我不值得拥有幸福”。这是一个障碍，使我们无法更快乐。Now one of the things that we know of exercise is that its one of the-if not the most power drug for making us happier. 我们知道运动的其中一个作用就是可以说它是让我们变得幸福的

43、最强效药物。Now I know that exercise makes me happier; it makes me feel good. 我知道运动使人幸福，使人感觉良好。But if my subconscious thinks that Im unworthy of these feelings, unworthy of being happy, it may in fact stop me from exercising.但是如果我的潜意识认为我不值得拥有这些感觉，不值得幸福，它可能阻止我运动。Why? Because remember, mind doesnt like when

44、 there is an inconsistency between whats inside and whats outside. 为什么？因为，大家回忆一下,意识不喜欢潜意识与外界不一致And if whats inside is saying “shouldnt be happy” then I try to match it to whats inside. 如果我潜意识认为“不应该快乐”，我就会听从我的潜意识。And I dont exercise. Because if I do exercise, then there will be a disconnect. I ll be

45、happier than I think Im worthy of.我就不会运动。因为我运动的话，就会与潜意识不一致。我会比潜意识认为的更幸福。Theres a lot of research on this. For example, by psychologist bill swann, who talks self-confirmation theory, which is a very powerful force within us. 在这个问题上有过很多研究，例如心理学家bill swann讲过自我确定理论，这是我们意识里一股很强大的力量Theres a self-enhancem

46、ent, that we want to appear good in other peoples eyes, in our eyes, but there is a counter-force, which is self-confirmation where we want to confirm whatever we think about ourselves. 我们意识里有自我提高，我们想在别人和自己眼里表现出好的一面，但还有一股反作用力，就是自我确认，我们想确认对自己的了解是否属实。And if we think we are not worthy of happiness, we

47、very often not to do things that actually make us happy. 如果我们认为自己不值得幸福，通常我们就不会做让自己幸福的事。We see it in other areas in relationships, for example. If I think Im unworthy of a wonderful partner, of being happy in relationships, very often Ill often inadvertently subconscious working here, jeopardize the

48、relationship and look for things that are not working, actively, subconsciously look for ways of hurting the relationship.在其它方面也存在，例如在恋情中,如果我认为我不值得拥有好伴侣，不值得在恋情中得到幸福，通常我就会在潜意识里破坏这段恋情和积极寻找恋情中不顺利的地方，潜意识中寻找方法伤害这段恋情。So we need to be aware of the subconscious level. 所以我们需要注意这些潜意识力量。And very much it applies to whether or not we exercise. 通常它能影响我们会不会去做运动。So what do we do with this? A best thing to do I to just do it. 我们该拿它怎么办？最好的办法就是运动。Again, ritualize it. Not analyz