Twenty seconds total exercise an hour sounds like nothing, but the data showed it made a big difference to the subjects' bodies. The next day they burned more fat and showed lower levels of triglycerides in their blood. In short, they didn't exhibit the usual ill effects of having sat all day.
This study is small, but it's still both hopeful and relevant. "The results suggest that breaking up sitting with frequent, intense and extremely abbreviated exercise 'can undo' some of the adverse effects of being sedentary," explains Gretchen Reynolds in The New York Times.
And while the study used a special type of bike developed by sports scientists, the researchers feel similar results are obtainable with home exercise equipment. However, you may have to work for a few more seconds to reach the same level of intensity. Your goal should be to get your heart pumping to its maximum as quickly as possible.
The research still suggests an actionable takeaway. "When you find yourself sitting for most of the day, try to rise frequently and move, preferably intensely, as often during the day as possible and for as many seconds as you can manage," Reynolds concludes. That sounds doable.
Info Cloud
backpedal 當有人答應你一件事情但又反悔
Welcome back to Info Cloud, friends. Hey, Rex. What's wrong? You look upset today.
I just got off the phone with my old friend Scott, and I'm disappointed.
What happened?
I'm moving this Saturday, and Scott promised weeks ago he would drive his SUV over and help me move. But he just called and backpedaled when I asked him what time he could come on Saturday.
Oh. I'm sorry to hear that. It's disappointing when friends pull out of something they committed to doing with you. Let's talk about the phrase, to backpedal. OK.
To backpedal means to not keep your promise or to do something different from what you said you would do.
Yes. So Rex's friend backpedaled on his promise to help Rex move. The image comes from pedaling a bike in reverse, so you are going back instead of going forward.
This phrase can also be used when someone changes an opinion or position they expressed before. Sometimes politicians backpedal from their original positions when they find it is no longer beneficial to advancing their careers.
Good point. Let's get back to your move, Rex. I'll ask my husband if he can help you move this weekend. We have a van, and I assure you we will not backpedal.
當有人答應你一件事情但又反悔，你可以用 backpedal 來形容這個人的行為。backpedal 就是騎腳踏車的時候，踏板往後踩，不再往前騎了，這是用來形容一個人食言而肥。Scott promised he would help me move, but he backpedaled. Scott 答應要幫我搬家，但是他反悔了。backpedal 也形容一個人改變原本的立場，像是在政治人物的領域裡面，如果你改變了原先的主張，你就可以說: 他已經 backpedaled。
Language Lab
relevant adj. 有意義的、適宜的
- Tony wanted to major in literature, but his parents didn’t think the subject was relevant.
Tony 想要主修文學，但是他父母不認為那個科目很適宜。
relevant adj.相關的、有關係的
relating to a subject in an appropriate way
Let’s not waste our time discussing issues that aren’t relevant to the topic.
我們不要浪費時間討論跟主題無關的問題。
- The man wants to talk to the police because he has information that might be relevant to the case.
那個人想聯絡警方，因為他有一些可能跟案情有關的資訊。
undo v. 消除
to change or stop the effect of (something) : reverse
- Whenever the king makes a bad decision and creates trouble, the queen steps in and tries to undo the damage.
每當國王做不明智的決定，然後造成麻煩後，王后就會出來解決問題。
- Once you’ve made the decision, there is no turning back. This is something you cannot undo.
你一旦做了決定後，就再也回不去，這個決定是無法消除掉的。
undo v. 解扣、解開
to open or release (something) : to unfasten or loosen (something)
- I have trouble trying to undo the zipper on this jacket. Maybe I should have the zipper replaced.
這件夾克的拉鍊很難拉開，也許我應該把拉鍊換了。
obtainable adj. 能夠得到、辦得到的 [obtain v. 得到 able adj. 能夠 ]
to gain or get (something) usually by effort
- Sea food is obtainable in the supermarkets here in the mountains but it is very expensive.
在山裡的超級市場是可以找到海鮮，但是會很貴。
- Those results are obtainable, but it will take a very long time.
想要得到那些成果是辦得到，可是需要花很多時間。
- Beef was not often obtainable, so a steak dinner was only for special occasions.
牛肉不容易取得，所以只能在很特殊的狀況吃牛排大餐。
actionable adj. 可行的
able to be used as a basis or reason for doing something
- It’s great you have a goal, but you need to come up with actionable steps to reach your goal.
有一個目標是好的，但是也需要列出可行的步驟來達到目標。
- There are all these great ideas out there, but what we need is actionable solutions.
到處都有很多很棒的想法，但是我們真正需要的是可行的解決辦法。
actionable adj. 可以起訴的
law : giving a reason to bring an action or a lawsuit against someone
- Adrian is in trouble, because his company is involved in several actionable activities.
Adrian 麻煩大了，他的公司被捲入好幾項可被起訴的活動。
