锻炼英语阅读素材transformative thing
But really, the most transformative thing that exercise will do is its protective effects on your brain. Here you can think about the brain like a muscle. The more you're working out, the bigger and stronger your hippocampus and prefrontal cortex gets. Why is that important? Because the prefrontal cortex and the hippocampus are the two areas that are most susceptible to neurodegenerative diseases and normal cognitive decline in aging. So with increased exercise over your lifetime, you're not going to cure dementia or Alzheimer's disease, but what you're going to do is you're going to create the strongest, biggest hippocampus and prefrontal cortex so it takes longer for these diseases to actually have an effect. You can think of exercise, therefore, as a supercharged 401K for your brain, OK? And it's even better, because it's free.
但实际上，运动所做的最具变革意义的事情是它对于大脑的保护作用。你可以将大脑想象成是一块肌肉。你运动的越多，你的海马体和前额皮层就越大越强壮。为什么这一点很重要呢？因为前额皮层和海马体是最易受神经退化疾病影响的两个区域，并容易随着年龄增长认知能力下降。所以增加运动量，你不仅能够预防痴呆和阿兹海默综合症，你更能够创造最强壮有力的海马体和前额皮层所以能够更有效低于这些疾病。因此，你可以把运动想象成是为你的大脑额外提供的401退休金计划，对不对？而且更棒的是，它是免费的。
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So this is the point in the talk where everybody says, "That sounds so interesting, Wendy, but I really will only want to know one thing.     And that is, just tell me the minimum amount of exercise I need to get all these changes."
所以重点来了，大家都会说，“这听起来很不错啊，温蒂，但我事实上只想知道一件事。告诉我吧，如果我想要实现你所说的这些变化，运动的最低量是多少。“

And so I'm going to tell you the answer to that question. First, good news: you don't have to become a triathlete to get these effects. The rule of thumb is you want to get three to four times a week exercise minimum 30 minutes an exercise session, and you want to get aerobic exercise in. That is, get your heart rate up. And the good news is, you don't have to go to the gym to get a very expensive gym membership. Add an extra walk around the block in your power walk. You see stairs -- take stairs. And power-vacuuming can be as good as the aerobics class that you were going to take at the gym.
我马上就会给出答案。首先，好消息是：你不需要参加铁人三项才能获得这些改变。首要的原则是你需每周运动三到四次每次最低30分钟，要包含有氧运动。这样能够让你的心率加快。还有一个好消息是你不需要走进健身房来办一张昂贵的会员卡。在你能力范围内在周边街区多走一圈。如果见到台阶-就走走台阶。这些能量的聚集和有氧课程是一样的就像你在健身房上的一样。

So I've gone from memory pioneer to exercise explorer. From going into the innermost workings of the brain, to trying to understand how exercise can improve our brain function, and my goal in my lab right now is to go beyond that rule of thumb that I just gave you -- three to four times a week, 30 minutes. I want to understand the optimum exercise prescription for you, at your age, at your fitness level, for your genetic background, to maximize the effects of exercise today and also to improve your brain and protect your brain the best for the rest of your life.
所以我从记忆先锋变成了运动探索者。从深入大脑内部的运作，到尝试了解运动如何来提升大脑的性能，我现在的实验室目标是超越我刚刚所给你们的首要原则——每周三到四次大于30分钟。我想要为你了解运动的最佳配方，根据你们年龄、健身的情况，以及基因背景，来实现当前运动效果的最大化，同时为你的余生来提升和保护你的大脑。

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