If You Can Do This Many Pushups in a Row, Harvard Scientists Say Your Risk of Heart Attack Is Over 30 Times Less

 如果你能連續(xù)做這么多俯臥撐,，哈佛大學的科學家們說,，你心臟病發(fā)作的風險要低30倍以上。

By Jeff Haden︱June 7, 2019

翻譯：Ray︱校對：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,，超過一定數(shù)量的每一個俯臥撐,，都可以降低你的風險。 

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.

我們都想長壽,。我們都希望過上健康的生活,。健康和強健不僅僅是外在的興趣；健康和強健對你的成功起著重要作用,。雖然身體上受益很多,，但是在你的職業(yè)和個人生活中，健康和強健的改善所帶來的精神上的好處——毅力,、韌性,、決心和堅強的意志——同樣重要。 

perseverance：不屈不撓的精神

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,，當大多數(shù)工作的本質(zhì)是整個白天坐在辦公桌前 — 而且,，如果你是一位創(chuàng)業(yè)人士，那么很可能整夜都要全身心地投入工作的話,，保持健康和強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. 

但你如何確定相對久坐的職業(yè)生活方式的影響呢？心血管疾病和中風是導致過早死亡的主要原因,，使身體健康評估成為健康的一個強有力的預(yù)測因素,，但是常規(guī)的身體檢查不包括像跑步機測試這樣復(fù)雜的工具。

Fortunately, there's a simple, and possibly better, way you can test yourself: Do some pushups.

幸運的是,，有一個簡單的,，可能更好的，可以自測的方法：就是做俯臥撐,。 

According to Justin Yang of Harvard's School of Public Health:

哈佛公共衛(wèi)生學院的Justin Yang認為： 

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. 

我們的研究結(jié)果證明,，在幾乎任何情況下，做俯臥撐都是一種簡單的,、無成本的幫助你評估心血管疾病風險的方法,。令人驚訝的是,，與跑步機測試次最大值結(jié)果相比，俯臥撐能力與心血管疾病風險的相關(guān)性更強,。

assess：評估

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.

研究人員對中年男性消防員進行了為期10年的研究（平均參與者年齡為39歲）,。在研究開始時，每個人都進行了一次身體測試,、跑步機壓力測試和俯臥撐測試,，以確定他們可以連續(xù)做多少俯臥撐而不停。

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.

在接下來的10年里,，報告了有37例心血管相關(guān)的疾病,，研究人員確定，在初級檢查中能夠做40個或更多俯臥撐的男性比那些只能做10個或更少的男性不容易患心血管疾病的可能性為96%,。 

Surprisingly, pushup capacity was more strongly associated with reduced cardiovascular disease risk than aerobic capacity, long considered the gold standard of fitness assessments.

令人驚訝的是,，俯臥撐能力比有氧訓練能力更能降低心血管疾病風險，這被認為是健康評估的黃金標準,。

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.

更簡單地說：你能做多少俯臥撐可能比有氧健身評估更能評估你心臟病發(fā)作或中風的風險,。

(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.)

（請記住，研究對象只有中年“職業(yè)很活躍”的男性,；研究結(jié)果可能不完全適用于女性或其他年齡的非工作人群中的男性,。）

How many pushups can you do?  你能做多少俯臥撐？ 

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.

方法很簡單：放松,，熱身,，然后盡可能多地做俯臥撐。如果你不得不停下來休息,，那你就算是結(jié)束了,。如果你放下膝蓋，你就算是結(jié)束了,。做盡可能多的俯臥撐。

Then evaluate the results:

然后評估結(jié)果： 

• If you can do 40 or more -- which is really hard -- great!  如果你能做40個或更多 — 這真的很難 — 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,，研究人員再次發(fā)現(xiàn),，每次超過基本標準的10個的俯臥撐都能降低患心臟病的風險。

• 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個或更少,，你需要開始健身了,。你患心臟病的風險比40歲以上的人高出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.   當然,，測試并不是完美無缺的,。如果你是一個跑步者或騎自行車的人,，你可能會破壞俯臥撐測試，但根據(jù)所有其他標準,，都是非常適合的,。

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，這只是一個簡單的篩選工具,，可以為你提供一些數(shù)據(jù),，但并非一定會發(fā)生。今天能做40個俯臥撐的人明天也可能會心臟病發(fā)作,；而其他只能做5個俯臥撐的人也有可能活到90歲,。幾年前，我的心血管狀況良好,，可照樣心臟病發(fā)作了,。事情就是這樣。

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.

盡管如此,，肌肉力量,，心血管健康（因為當你到40歲的時候，我保證你會呼吸困難）,，柔韌性在整體健康中起著重要作用,，特別是隨著年齡的增長。

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.

俯臥撐測試是評估這些問題的一種簡單方法：不完美,，但可以肯定方向是對的,。如果你超重了，這個測試對你來說就困難了,。如果你的柔韌性差,，這個測試對你來說就更困難了。 

If you're in poor overall physical condition, the test is harder. And all of those factors indicate a higher risk of mortality.

如果你的整體身體狀況不好,，這個測試對你來說就難,。所有這些現(xiàn)象都表明，死亡的幾率更高,。

How many pushups do you want to do?  你想做多少俯臥撐,？

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.

像大多數(shù)與健身相關(guān)的事情一樣，提高你的俯臥撐能力是一個簡單的時間和努力的問題：在足夠的時間內(nèi)投入適當?shù)呐?，你就會得到改善?/span>

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.)

假設(shè)你可以連續(xù)做10個俯臥撐,。一周做三次計劃，慢慢地增加你的鍛煉量,。（完成時間不到10分鐘,。）

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：做一組10個俯臥撐，休息60-90秒,，再做一組失敗的俯臥撐（你可能做不到10個）,，重復(fù)一次,，共三組。

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：做一組12個俯臥撐,。（別擔心：你總有一天可以做到12個的,。）然后再做兩組，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：做一組14個俯臥撐,，然后再做三組，直到力竭,。目標是增加你的力量和耐力,，這就是為什么你要增加一套。

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.

繼續(xù)增加每組的重復(fù)次數(shù),，直到第一組可以達到20次，然后每周在第一組中增加三次,。每次訓練再增加兩組,，總共六組。

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,，你的進步速度將加快,；你可能會發(fā)現(xiàn)自己在第一組做了30個以上的俯臥撐，而且很輕松,。到那時,，你就知道要在你的訓練計劃中增加多少量，以確保你最終能在一組中完成40次重復(fù),。

And you'll enjoy the process -- because improving is always fun. (Trust me: I did 100,000 pushups one year. I know.)

你會喜歡這個過程,，因為進步總是很有趣的。（相信我：我一年做了10萬個俯臥撐,。我知道自己在說什么,。） 

Give the test a try. Ask your friends and family to give it a try.

試一試。請你的朋友和家人試一試,。 

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話,，那你就該找找原因了。（這也是另一個很好的機會,，所以開始吧,。） 

You get only one life -- so make yours as healthy, happy, and long as you possibly can.

生命對你來說，只有一次 — 所以,，盡可能讓它健康,、快樂、長久,。 

翻譯：Ray ︱校對：Sally