第22章 运动
§1
第22章 运动Chap. 22—Exercise【综述】
§2
557. 人体可以比作一架精细调整过的机器，需要小心保持它正常运转。一部分不应受到不断地磨损和压力，而另一部分则因不活动而锈坏。在用脑时，肌肉也应有相应的运用。每一个青年人都应知道多少小时用来学习，多少时间花在体育锻炼上。-- S. of T., 1886, No. 33. {HL 127.1}[1]
§3
【General Statements】
§4
557. The human body may be compared to nicely adjusted machinery, which needs care to keep it in running order. One part should not be subjected to constant wear and pressure, while another part is rusting from inaction. While the mind is taxed, the muscles also should have their proportion of exercise. Every young person should learn how many hours may be spent in study, and how much time should be given to physical exercise.—The Signs of the Times, August 26, 1886.?{HL 127.1}[1]
§5
558. 在疲劳和筋疲力尽之间有相当大的区别。-- S. A., p. 64. {HL 127.2}[2]
§6
558. There is quite a difference between weariness and exhaustion.—A Solemn Appeal, 64.?{HL 127.2}[2]
§7
559. 紧身胸衣会使肌肉不能自由活动。-- H. R. {HL 127.3}[3]
§8
559. The compression of the waist will not allow free action of the muscles.—The Health Reformer, November 1, 1871.?{HL 127.3}[3]
§9
560. 另一个宝贵的福气是适当的运动。-- T., V. II, p. 528. {HL 127.4}[4]
§10
560. Another precious blessing is proper exercise.—Testimonies for the Church 2:528.?{HL 127.4}[4]
§11
561她们应当每天出去锻炼。……应以行某件善事为目标，做有益于他人的事。-- T., V. II, p. 531. {HL 127.5}[5]
§12
561 They should go out and exercise every day, ... make it their object to do some good, working to the end of benefiting others.—Testimonies for the Church 2:531.?{HL 127.5}[5]
§13
《多种锻炼》 【体操】[6]
§14
《Varieties of Exercise》
§15
【Gymnastics】[6]
§16
562. 锻炼某一个肌肉并不会使那些未活动的肌肉增强，同样，不断应用的心智的一个器官也不会使那些未被使用的心智器官得以发展或加强。心智的每一能力和每块肌肉都有其特殊的功用，都需要进行锻炼，以便得到适当的发展并保持健康的活力。机体中的每一个器官和肌肉都有工作要做。机器中的每一个轮子必须是活动着的，运转着的。美好而奇妙的自然机体需要不断地活动，以便满足这些器官设计的初衷。每一个官能都与其它官能存在联系，所有的官能都需要锻炼，以便得到适当的发展。倘若身体的某一个肌肉得到了比其他肌肉更多的锻炼，那么得到锻炼的这个肌肉便会增大，这样就毁坏了该身体系统的和谐与美丽。从事各种各样的运动会使全身的肌肉活动起来。-- T., V. III, pp. 77, 78. {HL 127.6}[7]
§17
562. The exercise of one muscle, while others are left with nothing to do, will not strengthen the inactive ones, any more than the continual exercise of one of the organs of the mind will develop and?strengthen the organs not brought into use. Each faculty of the mind and each muscle has its distinctive office, and all require to be exercised in order to become properly developed and retain healthful vigor. Each organ and muscle has its work to do in the living organism. Every wheel in the machinery must be a living, active, working wheel. Nature’s fine and wonderful works need to be kept in active motion in order to accomplish the object for which they were designed. Each faculty has a bearing upon the others, and all need to be exercised in order to be properly developed. If one muscle of the body is exercised more than another, the one used will become much the larger, and will destroy the harmony and beauty of the development of the system. A variety of exercise will call into use all the muscles of the body.—Testimonies for the Church 3:77, 78.?{HL 127.6}[7]
§18
563. 不要因为在锻炼之时感觉疼痛，就放弃对某些肌肉的锻炼，这并非上策。疼痛往往是由自然机能努力将生命和活力注入那些因不活动而变得毫无生气的部位引起的。活动这些长期闲置不用的肌肉会引起疼痛，因为自然在唤醒它们活过来。-- T., V. III, p. 78. {HL 128.1}[8]
§19
563. It is not good policy to give up the use of certain muscles because pain is felt when they are exercised. The pain is frequently caused by the effort of nature to give life and vigor to those parts that have become partially lifeless through inaction. The motion of these long disused muscles will cause pain, because nature is awakening them to life.—Testimonies for the Church 3:78.?{HL 128.1}[8]
§20
564. 运动对你有十分有益，然而运动应当系统化并操练衰弱的器官，使其有力。-- T., V. III, p. 76. {HL 128.2}[9]
§21
564. Exercise, to be of decided advantage to you, should be systematized, and brought to bear upon the debilitated organs that they may become strengthened by use.—Testimonies for the Church 3:76.?{HL 128.2}[9]
§22
【有益的劳作】
§23
565. 当有益的劳作与学习配合时，就不需要体育锻炼了；而且在户外工作的益处比室内锻炼要多得多。农夫和技工都有身体的操练，但农夫更健康，因为使人爽快的空气和阳光简直可以完全满足身体系统的需要。农夫在劳作时会有健身房里曾有的一切动作。而且他的活动房间是开阔的田野；穹苍是它的屋顶，坚固的大地是它的地板。-- S. of T., 1886, No. 33. {HL 128.3}[10]
§24
【Useful Labor】
§25
565. When useful labor is combined with study, there is no need of gymnastic exercises; and much more benefit is derived from work performed in the?open air than from indoor exercise. The farmer and the mechanic each have physical exercise; yet the farmer is much the healthier of the two, for nothing short of the invigorating air and sunshine will fully meet the wants of the system. The former finds in his labor all the movements that were ever practised in the gymnasium. And his movement room is the open fields; the canopy of heaven is its roof, the solid earth is its floor.—The Signs of the Times, August 26, 1886.?{HL 128.3}[10]
§26
566. 弟兄们，当你们花时间修理庭园，从而得到人体系统良性运作所需要的锻炼时，你们就是为上帝作工，如同主持聚会一样。-- G. W., p. 174. {HL 129.1}[11]
§27
566. Brethren, when you take time to cultivate your gardens, thus gaining the exercise needed to keep the system in good working order, you are just as much doing the work of God as in holding meetings.—Gospel Workers, 174.?{HL 129.1}[11]
§28
567. 工作若不用心，简直就是苦差事，不会得到应该因锻炼而来的好处。-- H. R. {HL 129.2}[12]
§29
567. If work is performed without the heart’s being in it, it is simply drudgery, and the benefit which should result from the exercise is not gained.—The Health Reformer, May 1, 1873.?{HL 129.2}[12]
§30
【被动锻炼】
§31
568. 对于那等过于衰弱以致无法运动的病人，运动疗法大有裨益。但是凡依赖运动疗法却忽视自己进行身体锻炼的病人，就犯了极大的错误。-- T., V. III, p. 76. {HL 129.3}[13]
§32
【Passive Exercise】
§33
568. The movement cure is a great advantage to a class of patients who are too feeble to exercise. But for all who are sick to rely upon it, making it their dependence, while they neglect to exercise their muscles themselves, is a great mistake.—Testimonies for the Church 3:76.?{HL 129.3}[13]
§34
569. 很多依赖运动疗法的人可以藉着肌肉训练获得比各种动作更大的益处。-- T., V. III, p. 78. {HL 129.4}[14]
§35
569. Many who depend on the movement cure could accomplish more for themselves by muscular exercise than the movements can do for them.—Testimonies for the Church 3:78.?{HL 129.4}[14]
§36
570. 任何锻炼都不能代替步行。步行可以大大促进血液循环。……只要情况允许就当步行，步行乃是治疗患病身体的最佳疗法，因为在进行这项运动时，身体全部的器官都活动起来了。-- T., V. III, p. 78. {HL 129.5}[15]
§37
【Walking】
§38
570. There is no exercise that can take the place of walking. By it the circulation of the blood is greatly improved.... Walking, in all cases where it is possible, is the best remedy for diseased bodies,?because in this exercise all of the organs of the body are brought into use.—Testimonies for the Church 3:78.?{HL 129.5}[15]
§39
571. 只要天气允许，无论冬夏，人人都应当尽可能地每天到户外去散步。……即便在冬天，外出散步对于健康的益处，也会好过医生们能开的所有药方。对于那些能走路的人来说，步行比乘车更可取。步行能使肌肉和血管更好地作工，会增加对健康来说十分必要的活力。肺部也会得到需要的活动，因为在一个冬日的早晨到外面呼吸凉爽的空气，不可能不增加肺活量。-- T., V. II, p. 529. {HL 130.1}[16]
§40
571. When the weather will permit, all who can possibly do so ought to walk in the open air every day, summer and winter.... A walk, even in winter, would be more beneficial to the health than all the medicine the doctors may prescribe. For those who can walk, walking is preferable to riding. The muscles and veins are enabled better to perform their work. There will be increased vitality, which is so necessary to health. The lungs will have needful action; for it is impossible to go out in the bracing air of a winter’s morning without inflating the lungs.—Testimonies for the Church 2:529.?{HL 130.1}[16]
§41
572. 会使全身各部受益的锻炼方式莫过于步行了。女性若是健康，积极的户外散步会比其它任何方法更能使她们保持健康。步行还是病人恢复健康的一个最有效的疗法。手臂与腿一样得到了很好的锻炼。-- H. R.1872.4.1 {HL 130.2}[17]
§42
572. There is no exercise that will prove as beneficial to every part of the body as walking. Active walking in the open air will do more for women, to preserve them in health if they are well, than any other means. Walking is also one of the most efficient remedies for the recovery of health of the invalid. The hands and arms are exercised as well as the limbs.—The Health Reformer, April 1, 1872.?{HL 130.2}[17]
§43
【何时锻炼.】
§44
573. 锻炼有助于消化。饭后散步，抬起头，挺起胸，做适当的运动很有好处。我们的思想就会从自己转到自然的美景上。饭后越少把注意力集中胃部越好。-- T., V. II, p. 530. {HL 130.3}[18]
§45
【When to Exercise】
§46
573. Exercise will aid the work of digestion. To walk out after a meal, hold the head erect, put back the shoulders, and exercise moderately, will be a great benefit. The mind will be diverted from self to the beauties of nature. The less the attention is called to the stomach after a meal, the better.—Testimonies for the Church 2:530.?{HL 130.3}[18]
§47
574. 早晨的锻炼，在免费清新的空气中散步，栽培花卉、果木和蔬菜，是健康的血液循环所必需的。这也是抵御感冒、咳嗽、大脑与肺部充血、肝、肾、肺的炎症以及其他许多病症最可靠的保障。-- H. R. {HL 130.4}[19]
§48
574. Morning exercise, in walking in the free, invigorating air of heaven, or cultivating flowers, small fruits, and vegetables, is necessary to a healthful?circulation of the blood. It is the surest safeguard against colds, coughs, congestions of the brain and lungs, inflammation of the liver, the kidneys, and the lungs, and a hundred other diseases.—The Health Reformer, May 1, 1872.?{HL 130.4}[19]
§49
575. 很多女性满足于逗留在炉火旁，有一半或四分之三的时间呼吸污浊的空气，直到大脑发热，部分麻木了。她们应当每天出去锻炼，即使不得不忽略室内的一些事。她们需要凉爽的空气使她们纷乱的脑筋安静下来。-- T., V. II, p. 531. {HL 131.1}[20]
§50
575. A large class of women are content to hover over the stove, breathing impure air for one half or three fourths of the time, until the brain is heated and half benumbed. They should go out and exercise every day, even though some things indoors have to be neglected. They need the cool air to quiet distracted brains.—Testimonies for the Church 2:531.?{HL 131.1}[20]
§51
576. 在吃饱后不要立刻从事学习或剧烈的运动；这会违背身体的生理规律。饭后立时需要征用大量的神经活力。脑力会被调动去积极工作，帮助胃消化食物；所以，若是在饭后使心思或身体过劳，消化过程就会受阻。本来需要用来进行一方面工作的身体活力，却被调去开始另一方面的工作了。-- T., V. II, p. 413. {HL 131.2}[21]
§52
576. Neither study nor violent exercise should be engaged in immediately after a full meal; this would be a violation of the laws of the system. Immediately after eating there is a strong draught upon the nervous energy. The brain force is called into active exercise to assist the stomach; therefore, when mind or body is taxed heavily after eating, the process of digestion is hindered. The vitality of the system, which is needed to carry on the work in one direction, is called away and set to work in another.—Testimonies for the Church 2:413.?{HL 131.2}[21]
§53
【得自锻炼的益处】
§54
577. 上帝计划人体这部活机器应该天天活动；因为在这样的活动或运转中，它才能保存能力。-- H. R. {HL 131.3}[22]
§55
【Benefits Derived from Exercise】
§56
577. God designed that the living machinery should be in daily activity; for in this activity or motion is its preserving power.—The Health Reformer, May 1, 1873.?{HL 131.3}[22]
§57
578. 藉着每天在户外积极锻炼，肝脏、肾脏和肺脏也会得到加强，去做它们的工作。-- T., V. II, p. 533. {HL 131.4}[23]
§58
578. By active exercise in the open air every day the liver, kidneys, and lungs also will be strengthened to perform their work.—Testimonies for the Church 2:533.?{HL 131.4}[23]
§59
579. 病人若能愿意每天在户外从事轻微有益的劳作，就会发现身体的操练是上帝指定使人受益的一个媒介。-- H. R.1871.6.1 {HL 131.5}[24]
§60
579. If invalids who can would engage in light, useful labor in the open air a portion of each day, they would find physical exercise one of God’s appointed agents for the benefit of man.—The Health Reformer, June 1, 1871.?{HL 131.5}[24]
§61
580. 传道人若能聪明地作工，适度运用身心，就不会这么容易患病了。-- G. W., p. 173. {HL 132.1}[25]
§62
580. If they worked intelligently, giving both mind and body a due share of exercise, ministers would not so readily succumb to disease.—Gospel Workers, 173.?{HL 132.1}[25]
§63
581. 你需要健康积极的锻炼。这会使你的心智有活力。-- T., V. II, p. 413. {HL 132.2}[26]
§64
581. Healthy, active exercise is what you need. This will invigorate the mind.—Testimonies for the Church 2:413.?{HL 132.2}[26]
§65
582. 这样就会增加对健康来说十分必要的活力。-- T., V. II, p. 529. {HL 132.3}[27]
§66
582. There will be increased vitality, which is so necessary to health.—Testimonies for the Church 2:529.?{HL 132.3}[27]
§67
583. 不仅身体的器官会藉着锻炼而加强，而且藉着运用这些器官，我们的心智也会获得力量和知识。-- T., V. III, p. 77. {HL 132.4}[28]
§68
583. Not only will the organs of the body be strengthened by exercise, but the mind also will acquire strength and knowledge through the action of these organs.—Testimonies for the Church 3:77.?{HL 132.4}[28]
§69
584. 我们锻炼得越多，血液循环就会越好。-- T., V. II, p. 525. {HL 132.5}[29]
§70
584. The more we exercise, the better will be the circulation of the blood.—Testimonies for the Church 2:525.?{HL 132.5}[29]
§71
585. 如果体力活动能与智力的运用相结合，血液循环就必畅通，心脏的功能也就更加美满，杂质被排除了，身体的各部位就可以体验到新生命与活力了。-- T., V. III, p. 490. {HL 132.6}[30]
§72
585. If physical exercise were combined with mental exertion, the blood would be quickened in its circulation, the action of the heart would be more perfect, impure matter would be thrown off, and new life and vigor would be experienced in every part of the body.—Testimonies for the Church 3:490.?{HL 132.6}[30]
§73
586. 正确地使用他们的体力和智力，会平衡血液循环，使身体这部活机器的每一个器官保持有序运转。-- S. T. on E., p. 352. {HL 132.7}[31]
§74
586. The proper use of their physical strength, as well as of the mental powers, will equalize the circulation of the blood, and keep every organ of the living machinery in running order.—Special Testimonies On Education, 97, 98.?{HL 132.7}[31]
§75
587. 明智的锻炼会使血液流向体表，从而减轻内脏的负担。怀着愉快的精神在户外作轻快却不猛烈的锻炼，会促进血液循环，使皮肤有健康的气色，且使经纯洁空气活化的血液流通到手足。-- T., V. II, p. 530.{HL 132.8}[32]
§76
587. Judicious exercise will induce the blood to the surface, and thus relieve the internal organs. Brisk, yet not violent, exercise in the open air, with cheerfulness of spirits, will promote the circulation, giving a healthful glow to the skin, and sending the blood, vitalized by the pure air, to the extremities.—Testimonies for the Church 2:530.?{HL 132.8}[32]
§77
588. 适当的练习能扩大肺活量，增强肌肉。……我们的青年人若注意正确的教训，遵循有关扩大肺活量和训练声音方面的健康原则，他们就会成为人所爱听的演说家，况且这方面所需要的训练还会增进人的寿命。-- C. E., p. 132. {HL 133.1}[33]
§78
588. By judicious exercise they may expand the chest and strengthen the muscles.... By giving heed to proper instruction, by following health principles in regard to the expansion of the lungs and culture of the voice, our young men and women may become speakers that can be heard, and the exercise necessary to this accomplishment will prolong life.—Christian Education, 131, 132.?{HL 133.1}[33]
§79
589. 在一切习惯上都有节制的农夫，通常享有健康。他的工作对他来说是愉快的。他充满干劲的活动引起充分、深入、强有力的呼吸，扩大肺活量，洁净血液，通过动脉和静脉发送生命的暖流。……学生天天坐在封闭的教室里，伏在案上，含胸挤肺。他绞尽脑汁，身体却不活动。他无法作充分深入的呼吸。他的血液流动得很慢，脚凉头热。……假使他们经常参加会使他们充分深呼吸的锻炼，他们不久就会感到对生命有新的把握了。--S. of T., 1886, No. 33. {HL 133.2}[34]
§80
589. A farmer who is temperate in all his habits usually enjoys good health. His work is pleasant; and his vigorous exercise causes full, deep, and strong inspirations and exhalations, which expand the lungs and purify the blood, sending the warm current of life bounding through arteries and veins.... The student sits day after day in a close room, bending over his desk or table, his chest contracted, his lungs crowded. His brain is taxed to the utmost, while his body is inactive. He cannot take full, deep inspirations; his blood moves sluggishly; his feet are cold, his head hot.... Let them take regular exercise that will cause them to breathe deep and full, and they will soon feel that they have a new hold on life.—The Signs of the Times, August 26, 1886.?{HL 133.2}[34]
§81
590. 锻炼能使胃病得到缓解。--T., V. II, p. 530. {HL 133.3}[35]
§82
590. The diseased stomach will find relief by exercise.—Testimonies for the Church 2:530.?{HL 133.3}[35]
§83
591. 锻炼对于消化和身心的健康都很重要。--T., V. II, p. 413. {HL 133.4}[36]
§84
591. Exercise is important to digestion, and to a healthy condition of body and mind.—Testimonies for the Church 2:413.?{HL 133.4}[36]
§85
592. 体力锻炼还会促进消化。--T., V. II, p. 569. {HL 133.5}[37]
§86
592. Digestion will be promoted by physical exercise.—Testimonies for the Church 2:569.?{HL 133.5}[37]
§87
593. 做有益的事会给衰弱的肌肉锻炼的机会，使血管中滞缓的血液加速流动，使麻木的肝脏发挥功能。血液的循环就会正常起来，整个人体会调动起来克服病症。--H. R. {HL 134.1}[38]
§88
593. Useful employment would bring into exercise the enfeebled muscles, enliven the stagnant blood in the system, and arouse the torpid liver to perform its work. The circulation of the blood would be equalized, and the entire system invigorated to overcome bad conditions.—The Health Reformer, January 1, 1871.?{HL 134.1}[38]
§89
【缺乏锻炼的结果】
§90
594. 我从这些自以为有病的人床边离开时，心里常常想到：“这些人正在慢慢走向死亡，因闲懒而死亡。他们的病只有他们自己能医。” --H. R. {HL 134.2}[39]
§91
【Results of Lack of Exercise】
§92
594. I frequently turn from the bedside of these self-made invalids, saying to myself, “Dying by inches, dying of indolence, a disease which no one but themselves can cure.”—The Health Reformer, January 1, 1871.?{HL 134.2}[39]
§93
595. 疏忽全身或部分肢体的锻炼，会造成病态。--T., V. III, p. 76. {HL 134.3}[40]
§94
595. Neglecting to exercise the entire body, or a portion of it, will bring on morbid conditions.—Testimonies for the Church 3:76.?{HL 134.3}[40]
§95
596. 健康的红润之色从他们的脸颊渐渐消失了，疾病缠住了他们，因为他们丧失了体力劳动，他们所培养的大都是不正当的习惯。--T., V. III, p. 158. {HL 134.4}[41]
§96
596. The bloom of health fades from their cheeks, and disease fastens upon them, because they are robbed of physical exercise, and their habits are perverted generally.—Testimonies for the Church 3:158.?{HL 134.4}[41]
§97
597. 久坐不动是身体无力和心智软弱的一个最大原因。-- T., V. II, p. 524. {HL 134.5}[42]
§98
597. Continued inactivity is one of the greatest causes of debility of body and feebleness of mind.—Testimonies for the Church 2:524.?{HL 134.5}[42]
§99
598. 人体任何一个器官若不活动，就会萎缩并降低肌肉的力量，使血液在血管里流动不畅。--T., V. III, p. 76. {HL 134.6}[43]
§100
598. Inaction of any of the organs of the body will be followed by decrease in size and strength of the muscles, and will cause the blood to flow sluggishly through the blood-vessels.—Testimonies for the Church 3:76.?{HL 134.6}[43]
§101
599. 活跃的农夫与忽视体育锻炼的学生的习惯有多么大的反差啊。……他的血液流动得很慢，脚凉头热。这样的人怎么会健康呢？--S. of T., 1886, No. 33. {HL 134.7}[44]
§102
599. In what contrast to the habits of the active farmer are those of the student who neglects physical exercise.... His blood moves sluggishly; his feet are cold; his head hot. How can such a person have health?—The Signs of the Times, August 26, 1886.?{HL 134.7}[44]
§103
600. 故意避免空气的流动和回避运动的习惯闭塞了毛孔——身体藉以呼吸的小嘴巴，——使身体无法通过皮肤排出体内的垃圾。于是，工作的负担全部落到了肝脏、肺脏和肾脏等器官上，这些内脏被迫去完成本属于皮肤的工作。--T., V. II, p. 524. {HL 134.8}[45]
§104
600. The studied habit of shunning the air and avoiding exercise, closes the pores,—the little mouths through which the body breathes,—making it impossible?to throw off impurities through that channel. The burden of labor is thrown upon the liver, lungs, kidneys, etc., and these internal organs are compelled to do the work of the skin.—Testimonies for the Church 2:524.?{HL 134.8}[45]
§105
601. 不活动使血液没有能力排出不洁之物，若是因锻炼而使血液循环活跃起来，它就有能力排污了。--T., V. II, p. 529. {HL 135.1}[46]
§106
601. The blood is not enabled to expel the impurities as it would if active circulation were induced by exercise.—Testimonies for the Church 2:529.?{HL 135.1}[46]
§107
602. 在某些情况中，缺乏锻炼会导致内脏和肌肉衰弱并萎缩，这些由于缺乏使用而衰弱的器官还可以藉着锻炼得到力量。--T., V. III, p. 78. {HL 135.2}[47]
§108
602. In some cases, want of exercise causes the muscles of the bowels to become enfeebled and shrunken, and these organs that have become enfeebled for want of use will be strengthened by exercise.—Testimonies for the Church 3:78.?{HL 135.2}[47]
§109
603. 每天适度的锻炼会使肌肉有力，若不运动，肌肉就会变得松弛衰弱。--T., V. II, p. 533. {HL 135.3}[48]
§110
603. Moderate exercise every day will impart strength to the muscles, which without exercise become flabby and enfeebled.—Testimonies for the Church 2:533.?{HL 135.3}[48]
§111
604. 病人如果愿意恢复健康，就不应停止身体锻炼；因为他们这样会使肌肉更加无力，且使全身衰弱。若是把手臂绑起来让它保持无用，哪怕只过几个星期，就解除它的捆绑，你也会发现它比另一条在这期间一直适度使用的手臂更软弱。不活动对整个肌肉系统产生同样的影响。--T., V. II, p. 529. {HL 135.4}[49]
§112
604. If invalids would recover health, they should not discontinue physical exercise; for they will thus increase muscular weakness and general debility. Bind up the arm, and permit it to remain useless, even for a few weeks, then free it from its bondage, and you will discover that it is weaker than the one you had been using moderately during the same time. Inactivity produces the same effect upon the whole muscular system.—Testimonies for the Church 2:529.?{HL 135.4}[49]