【正文】 t aerobicexercise in. That is, get your heart rate up. And the good news is, you donamp。39。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 powervacuumingcan be as good as the aerobics class that you were going to take at the gym.
　　所以，我會告訴各位這個問題的答案。首先，好消息：你不用變成鐵人三項運動員也可以得到這些效應。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。也就是要讓你的心跳升高。好消息是你不需要去健身房付很貴的健身房會費。在你健走的時候，再額外多走一個街區(qū)。如果你看見有樓梯可走，走樓梯。powervacuuming是很好的有氧課程選擇，如果你到健身房運動的話。
　　So Iamp。39。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。從進入大腦最深處的運作活動，變成試圖了解運動如何能改善大腦功能，現(xiàn)在，我的實驗室的目標是要超越我剛剛跟各位說的經(jīng)驗法則──每周三到四次，每次三十分鐘。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。
　　But itamp。39。s one thing to talk about exercise,and itamp。39。s another to do it. So Iamp。39。m going to invoke my power as a certifiedexercise instructor, to ask you all to stand up.
　　但，「談」運動是一回事，「做」運動是另一回事。所以，我要實行我身為認證運動指導員的權力，請各位都站起來。
　　Weamp。39。re going to do just one minute ofexercise. Itamp。39。s callandresponse, just do what I do, say what I say, and makesure you donamp。39。t punch your neighbor, OK? Music!
　　我們只運動一分鐘。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。s right, left,right, left. And I say, I am strong now. Letamp。39。s hear you.
　　(快樂的音樂)五、六、七、八，右、左、右、左。我說，我現(xiàn)在很強壯。換你們說。
　　Audience: I am strong now.
　　觀眾：我現(xiàn)在很強壯。
　　Wendy Suzuki: Ladies, I am WonderWomanstrong. Letamp。39。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 Wonder Womanstrong.
　　觀眾：我是神力女超人──強壯。
　　WS: New move uppercut, right and left. Iam inspired now. You say it!
　　溫迪：新動作──上勾拳，右、左。我現(xiàn)在受到鼓舞。換你們說!
　　Audience: I am inspired now.
　　觀眾：我現(xiàn)在受到鼓舞。
　　WS: Last move pull it down, right andleft, right and left. I say, I am on fire now! You say it.
　　溫迪：最后一個動作──拉下來，右、左、右、左。我說，我現(xiàn)在如火燃燒!換你們說。
　　Audience: I am on fire now.
　　觀眾：我現(xiàn)在如火燃燒。
　　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。最后我想留給各位一個想法，就是把運動帶入你的生活不僅讓你今天更快樂、更受保護，還能保護你的大腦，不受無法治愈的疾病所侵害。這么一來就能改變你人生的軌道，朝著更好的方向。
　　Thank you very much.(Applause)
　　非常謝謝。(掌聲)