【正文】 as well as improve your longterm memory,OK? And that including in you and me.
　　但這些立即的效應很短暫，在運動剛結(jié)束時幫助你。海馬體──運動確實能制造出全新的腦細胞，海馬體中新的腦細胞能增加容積，還能改善你的長期記憶。最后，你做運動會得到的不只是心情上的立即效應，還會有長期的效應。re working out, the biggerand stronger your hippocampus and prefrontal cortex gets. Why is thatimportant? Because the prefrontal cortex and the hippocampus are the two areasthat are most susceptible to neurodegenerative diseases and normal cognitivedecline in aging.
　　但其實，運動能帶來最大的轉(zhuǎn)變，就是對大腦產(chǎn)生保護效應。
　　So with increased exercise over your lifetime, youamp。s disease, but what youamp。re going to create the strongest, biggest hippocampus and prefrontal cortexso it takes longer for these diseases to actually have an effect. You can thinkof exercise, therefore, as a supercharged 401K for your brain, OK? And itamp。s free.
　　在你的一生中增加運動并不能治愈失智癥或阿茲海默癥，但能創(chuàng)造出最強壯、最大的海馬體和前額葉皮質(zhì)，所以這些疾病要更長的時間才會對你產(chǎn)生實際的影響。quot?！?br />　　And so Iamp。t have to bee a triathlete to getthese effects. The rule of thumb is you want to get three to four times a weekexercise minimum 30 minutes an exercise session, and you want to get aerobicexercise in. That is, get your heart rate up. And the good news is, you donamp。經(jīng)驗法則是，每周要運動三到四次，每次運動至少要有三十分鐘，且你需要做一些有氧運動。如果你看見有樓梯可走，走樓梯。ve gone from memory pioneer toexercise explorer. From going into the innermost workings of the brain, totrying to understand how exercise can improve our brain function, and my goalin 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 optimumexercise prescription for you, at your age, at your fitness level, for yourgenetic background, to maximize the effects of exercise today and also toimprove your brain and protect your brain the best for the rest of your life.
　　所以，我從記憶的先驅(qū)拓荒者，變成了運動探索者。39。39。39。39。s right, left,right, left. And I say, I am strong now. Letamp。換你們說。s hear you!
　　溫迪鈴木：女士們，我是神力女超人──強壯。換你們說!
　　Audience: I am inspired now.
　　觀眾：我現(xiàn)在受到鼓舞。
　　WS: And done! OK, good job!
　　溫迪：完成!好，做得好!
　　Thank you. I want to leave you with onelast thought. And that is, bringing exercise in your life will not only giveyou a happier, more protective life today, but it will protect your brain fromincurable diseases. And in this way it will change the trajectory of your lifefor the better.
　　謝謝。(掌聲)
。這么一來就能改變你人生的軌道，朝著更好的方向。我說，我現(xiàn)在如火燃燒!換你們說。
　　WS: New move uppercut, right and left. Iam inspired now. You say it!
　　溫迪：新動作──上勾拳，右、左。
　　Wendy Suzuki: Ladies, I am WonderWomanstrong. Letamp。s hear you.
　　(快樂的音樂)五、六、七、八，右、左、右、左。它類似「呼喊和回應」，只要做我做的動作，說我說的話，然后小心不要打到旁邊的人，好嗎?音樂!
　　(Upbeat music)Five, six, seven, eight, itamp。39。所以，我要實行我身為認證運動指導員的權(quán)力，請各位都站起來。39。我想要了解最理想的運動處方是什么，針對你，根據(jù)你的年齡、你的健康程度、你的基因背景，來把今天的運動效應給最大化，同時把改善及保護你的大腦做到最好，讓你一生都能受益。
　　So Iamp。好消息是你不需要去健身房付很貴的健身房會費。thave to go to the gym to get a very expensive gym membership. Add an extra walkaround the block in your power walk. You see stairs take stairs. And