【正文】 oney for cancer education, research and treatment. 本次活動旨在引起社會公眾關(guān)注并為防癌宣傳研究治療籌集資金。希望到時能見到大家，謝謝。 What about this form? The reason why I didn’t bring it up explicitly in the lecture is because the jury is still out on the different forms of exercise. 這些運(yùn)動行不行？我上節(jié)課沒有專門提出是因為目前對其他的運(yùn)動還沒有定論。但是在年輕時舉重訓(xùn)練也很好。 Interval training would be, say, running at, between 90 and 95 percent of your maximum heart rate. 間歇運(yùn)動就是以跑步為例子達(dá)到最大心率的 90%到 95%。 And he himself – even though the results are still tentative, he introduces two interval trainings a week. 他本身，雖然目前的結(jié)果是初步的，但他一周會做兩次間歇運(yùn)動。 So 4 sessions of sprints, and I have my heart moniter on, going all wayfor me it’s 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?guī)е穆蕶z測儀快速跑一段，我的心率大約是 165， 165到 170 之間，然后休息下降到 110，少于我最大心率的 60%,如此重復(fù)四次。 Because it can tell you when you are working too hard or when it’s too easy. 因為它能告訴你 運(yùn)動是否強(qiáng)度太大或者強(qiáng)度不足。 But at least the beginning is important. Have social support to divide and conquer, to build gradually, and to have distracters, such as TV and your MP3, and whatever it is. 但是必須開了頭才行。我有太多事要做了。 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 concentration goes up significantly. 所以你更能充分利用學(xué)習(xí)時間，你的創(chuàng)造力提高了，精神更集中 ,不管你是否有多動癥，有就更要運(yùn)動了或者你有患多動癥的趨勢，即使對于沒有多動癥的人來說 ,運(yùn)動也能大大提高 Energy levels go up significantly. So it’s a very good investment. 注意力集中，活力顯著提高。 we saw the researchwe have a limited amount of selfdiscipline. 我們之前已經(jīng)講過了我們看過那個研究，人的自律是有限的 Create tituals where say, 3 mornings during the week you’ll do it。 Now one of the things that we know of exercise is that it’s one of theif not the most power drug for making us happier. 我們知道運(yùn)動的其中一個作用就是可以說它是讓我們變得幸福的最強(qiáng)效藥物。 There’s a lot of research on this. For example, by psychologist bill swann, who talks selfconfirmation theory, which is a very powerful force within us. 在這個問題上有過很多研究，例如心理學(xué)家 bill swann 講過自我確定理論，這是我們意識里一股很 強(qiáng)大的力量 There’s a selfenhancement, that we want to appear good in other people’s eyes, in our eyes, but there is a counterforce, which is selfconfirmation where we want to confirm whatever we think about ourselves. 我們意識里有自我提高，我們想在別人和自己眼里表現(xiàn)出好的一面，但還有一股反作用力 ，就是自我確認(rèn)，我們想確認(rèn)對自己的了解是否屬實。 And again it’s the fiveminute takeoff that subconscious mind will try to tell you, “don’t do it. You don’t have the time. There are other things. You’ll do it tomorrow. Next week you’ll start the regime.” 再一次說到，即想即做，潛意識會告訴你 “不要做 你沒時間，還有別的事要做，你明天再做，你下周再開始定期運(yùn)動 ” The subconscious mind is very smart in its attempt, and will do anything that it can almost to create this congruency. 為了達(dá)到目的，潛意識會很聰明地 用盡各種辦法，幾乎能使你的行動聽從潛意識。我想借助自然的力量來治人。 What john ratey is calling for in his wonderful, wonderful bookjust came out recently in this Januarywhat he calls f。它在很多方面都發(fā)揮了作用 . John Ratey mentioned him ， harvard medical school professor, psychiatrist: ”in a way, exercise can be thought of as a psychiatrist’s dream treatment”. John Ratey 剛才提過他哈佛醫(yī)學(xué)院教授，精神病醫(yī)生 “在某種程度上 ,運(yùn)動可以說是精神病醫(yī)生的理想藥物。 ”通常潛意識就會聽從這個想法。 We see it in other areas in relationships, for example. If I think I’m unworthy of a wonderful partner, of being happy in relationships, very often I’ll often inadvertently subconscious working here, jeopardize the 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， 例如在戀情中 ,如果我認(rèn)為我不值得擁有好伴侶，不值得在戀情中得到幸福，通常我就會在潛意識里破壞這段戀情和積極尋找戀情中不順利的地方，潛意識中尋找方法傷害這段戀情。 it makes me feel