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??ugly side effects of not stretching after exercise, says science

科学标明，运动后不拉伸有着严峻成果?

far too many people—even hardcore?exercisers—view stretching as an annoying and optional chore for bookending their workouts. even worse, it’s something that they’ll skip after exercise for no other reason than they can’t be bothered to actually do it.?

许多人（甚至是铁杆的运动喜爱者）认为拉伸是结束训练后一件烦人的、可做可不做的事。更糟糕的是，许多人在训练后会跳过拉伸，不为另外，就是单纯不想做。?

after all, you’ve just run a few miles or completed a totally killer hiit circuit—and your body feels warm, loose, and great—so who cares about going through a tedious stretching routine?

究竟，你刚刚跑了几英里，或许结束了一套困难的hiit练习——你的身体感触温暖、放松、很棒——所以谁会介意那些庸俗的扩展运动呢??

well, we all should. science shows that stretching isn’t actually literal—you’re not even “stretching” your muscles at all. in fact, the true purpose of stretching is to lengthen and mobilize the connective tissue around your muscle, which does wonders for both your joints and your muscles.?

其实，咱们都大约做拉伸。科学标明，拉伸并不是字面意思那样——你甚至根柢没有“拉伸”你的肌肉。实际上，拉伸的真实意图是延展和集结肌肉周围的结缔组织，这对你的关节和肌肉都有奇特的作用。?

what’s more, stretching helps your blood flow, reduces your risk of injury, helps you lose weight, and—as millions of yoga practitioners across the world will tell you—even relieves your stress.

更重要的是，拉伸有助于血液活动、削减受伤的风险、协助你瘦身，而且，正如世界各地数以百万计的瑜伽操练者会告诉你的那样，它甚至可以协助你减轻压力。?

you’ve probably heard a million times that stretching is crucial after a workout. well, newsflash: it’s true. whether you’ve just rowed 20 minutes on an erg, you’ve been walking the steps at your nearest high-school football stadium, or you’ve gone through an amazing weightlifting routine, it’s crucial for you to take a few minutes to stretch after sweating.?

你可以现已听过许多次，训练后拉伸对错常重要的。好吧，这个观念是正确的。不管你是刚刚在跑步机上跑了20分钟，仍是在离你迩来的大学足球场做了些活动，亦或是做了剧烈的举重操练，对你来说，在出汗后花几分钟扩展一下身体是至关重要的。?

if you don’t, it doesn’t do your body any

favors. for more on what happens to your body when you skip your post-exercise stretching, read on.

假定你不这样做，它对你的身体没有任何优点。假定你不做运动后的扩展运动，你的身领会发生啥，请持续阅览。?

you could feel sick

你可以会感到厌烦?

you won’t be surprised to know that when you exercise, you raise your heart rate for a period of time. while it’s great to get that blood flowing, the experts at austin physical therapy will tell you that it’s just as important to “get your heart rate back to a normal level after the workout is over.” this is also known in the fitness world as “cooling down.”

当你在训练时，你的心率会有所前进，这一点无需惊奇。尽管让血液活动极好，但奥斯汀物理疗法的专家会告诉你，“在训练结束后让你的心率恢复到正常水平”相同重要。这在健身界也被称为“降温”。?

“after physical activity, your heart is still beating faster than normal, your body temperature is higher and your blood vessels are dilated,” write the health experts at the american heart association. “this means if you stop too fast, you could pass out or feel sick. a cool-down after physical activity allows a gradual decrease at the end of the episode.”

美国心脏协会的安康专家标明：“运动之后，你的心跳仍然比正常情况下快，体温也更高，血管会扩展。这意味着，假定太快停下来，你可以会昏倒或感到厌烦。运动后的‘降温’会让你在运动结束后逐步恬静下来。”?

your muscles will likely become?stiffer and more sore

你的肌肉可以会变得愈加生硬和酸痛?

when you exercise your muscles, it produces an inflammatory response in the form of lactic acid, which is actually what causes your muscles to become sore. when you rest—or “recover”—in the time between bouts of exercise, your body naturally breaks down and gets rid of that lactic acid.?

当你训练肌肉时，肌肉会发生炎症反应开释乳酸，这正是致使肌肉酸痛的缘由。当你在两次训练之间歇息“恢复”时，你的身领会天然分化并代谢乳酸。?

one thing that helps your body dispose of that lactic acid? you guessed it: stretching. stretching helps your distribute oxygen throughout your body and muscles, which, according the healthline, “can reduce lactic acid production and rid your muscles of any accumulation of lactic acid.”

有没有办法可以协助身体排出乳酸？你猜对了：拉伸。据healthline网站称，拉伸可以协助你将氧气分配到全身和肌肉，“可以削减乳酸的发生，并消除肌肉中堆集的乳酸。”

(标红单词为考研重难点词汇)

重难点词汇：

hardcore [?hɑ?rdk??r] n. 中坚分子；中心有些pass out 昏倒；失掉感觉

?inflammatory [?n?fl?m?t??ri] adj. 炎症性的；致使炎症的

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