Chapter 1 你的身体是台超酷的运动机器 / Your Body Is a Cool Sports Machine

周一下午的最后一节课是体育，老师抱着登记表站在操场边喊：“下周三测800米和1000米，大家这周好好练练！” 你瞬间觉得手里的篮球不香了，旁边的同学已经开始唉声叹气：“我天生运动神经差，上次跑了4分20秒，肯定还是倒数。”“算了吧，跑多了腿粗，还长不高，我才不练。”“我上次打球扭了脚，再也不敢剧烈运动了。” 你是不是也曾经在心里默默点头，觉得这些话说的就是自己？甚至已经开始找借口，想着测的时候能不能装病请假？ *The last class on Monday afternoon is PE. The teacher stands by the playground holding a registration sheet and shouts: “We will test the 800-meter and 1000-meter runs next Wednesday. Everyone practice hard this week!” You instantly lose interest in the basketball in your hand, and classmates around you start groaning: “I was born with bad sports reflexes. I ran 4 minutes and 20 seconds last time, I’m definitely going to be last again.” “Forget it, running makes my legs bulky and stunts my growth. I’m not practicing.” “I sprained my ankle playing ball last time, I’m never doing intense exercise again.” Have you ever nodded along in your heart, thinking these words are exactly about you? You might even be looking for excuses, hoping you can fake sick to skip the test.*

<aside> 📌 电子版互动提示 / Digital Edition Interactive Tip 点击这里查看咱们学校去年运动会1000米冠军的采访视频，他刚上初一的时候跑1000米要5分钟，现在成了校纪录保持者👇 [点击观看：从倒数第一到冠军的运动之路](https://example.com/sports-champion-story) </aside>

其实你被这些说法骗啦！今天我们就来拆穿这些 common 的认知误区，顺便看看你的身体这台超级运动机器，到底有多酷。 *Actually, you’ve been tricked by these claims! Today we’re going to debunk these common misconceptions, and take a look at just how cool the super sports machine that is your body really is.*

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一、先拆穿3个骗了你很久的运动误区 / First, Debunk 3 Sports Misconceptions That Have Fooled You for a Long Time

误区1：我天生不擅长运动 / Misconception 1: I Was Born Bad at Sports

很多人觉得，运动能力是天生的：有的人天生跑得快，有的人天生跳得高，自己天生运动神经差，再怎么练也没用。 *Many people think sports ability is innate: some people are born fast runners, some are born high jumpers, and if you were born with bad sports reflexes, no amount of practice will help.* 大错特错！ *That’s completely wrong!* 美国运动医学会（American College of Sports Medicine, ACSM）追踪了1200名12-18岁青少年的运动数据，发现哪怕是之前从来没有运动习惯的人，只要坚持每周3次、每次30分钟的科学训练，4-6周之后，心肺功能、肌肉力量、协调能力都会提升10%-20%<footnote>数据来源：ACSM《青少年运动能力发展报告2022》[Data source: ACSM *Adolescent Athletic Development Report 2022*]</footnote>。 运动能力不是“天生的天赋”，是“练出来的技能”，就像你学骑车、学游泳一样，一开始摔得鼻青脸肿，练一周就能骑得飞快、游得顺畅，运动也是一样的道理。 *Sports ability is not an “innate talent”, it is a “practiced skill”. Just like learning to ride a bike or swim: you might get bruised and battered at first, but after a week of practice you can ride fast and swim smoothly. Sports works the same way.* 咱们学校初二的小林刚上初一的时候，跑1000米要5分钟，体育课打篮球永远抢不到球，大家都觉得他“不是运动的料”。结果他每天放学练半小时运球，周末去操场跑3公里，半年之后，他成了校篮球队的替补，上次1000米跑了3分40秒，进了班级前10。他现在还说：“原来不是我天生不会运动，是我之前懒得动。” *Lin, a Grade 8 student at our school, used to take 5 minutes to run 1000 meters when he first started Grade 7, and he could never get the ball during PE basketball games. Everyone thought he “wasn’t cut out for sports”. So he practiced dribbling for 30 minutes after school every day, and ran 3 kilometers on the playground on weekends. Half a year later, he became a substitute for the school basketball team, and ran 1000 meters in 3 minutes and 40 seconds last time, making the top 10 in his class. He now says: “It wasn’t that I was born bad at sports, I was just too lazy to move before.”*

误区2：运动长不高 / Misconception 2: Sports Stunt Your Growth

这个误区在女生里特别流行，很多人觉得跑跳多了会让腿变粗，还会让骨骺线提前闭合，长不高。 *This misconception is especially popular among girls. Many people think that too much running and jumping will make your legs bulky and cause your growth plates to close early, stunting your growth.* 真相是：只要不是过度运动（比如每天高强度训练10小时以上，或者运动时受伤），科学运动不仅能不长不高，反而能帮你突破基因的身高上限！ *The truth is: as long as you don’t overexercise (such as high-intensity training for more than 10 hours a day, or getting injured during exercise), scientific exercise will not stunt your growth, it will actually help you break through your genetic height limit!* 首先，运动的时候，你的大脑会分泌生长激素，这种激素的量是安静时候的2-3倍，尤其是跳绳、打篮球、跳高、跑步这类需要纵向跳跃的运动，刺激生长激素分泌的效果更好。其次，你的骨骼里有生长板（也叫骨骺线），就是骨头中间还没闭合的软骨层，运动的时候骨骼受到压力，会刺激生长板里的软骨细胞分裂，让你长得更高。 *First, when you exercise, your brain secretes growth hormone, the amount of which is 2-3 times that when you are at rest. Especially for vertical jumping sports such as rope skipping, basketball, high jump, and running, the effect of stimulating growth hormone secretion is better. Second, there are growth plates (also called epiphyseal lines) in your bones, which are the unclosed cartilage layers in the middle of the bones. When the bones are under pressure during exercise, it stimulates the chondrocytes in the growth plates to divide, making you grow taller.* 世界卫生组织对全球1000名12-16岁青少年的追踪研究显示，每天运动1小时以上的青少年，平均身高比每天运动少于30分钟的青少年高4-8厘米<footnote>数据来源：WHO《青少年生长发育与运动关系白皮书2021》[Data source: WHO *White Paper on Adolescent Growth and Development and Sports Relationship 2021*]</footnote>。姚明小时候每天放学都和爸爸打半小时篮球，15岁的时候身高就超过了1米9，当然他的基因确实好，但如果他不运动，肯定长不到2米26。 *A tracking study by the World Health Organization of 1,000 adolescents aged 12-16 around the world shows that adolescents who exercise for more than 1 hour a day are 4-8 cm taller on average than those who exercise for less than 30 minutes a day. Yao Ming used to play half an hour of basketball with his dad after school when he was a child, and his height exceeded 1.9 meters when he was 15. Of course his genes are good, but if he didn’t exercise, he would definitely not have grown to 2.26 meters.* 那为什么有人说运动长不高？要么是运动过量，比如每天练10小时以上的高强度训练，消耗太大，反而会影响生长激素分泌；要么是运动的时候受伤，比如骨折伤到了生长板，才会影响长高。正常的科学运动，绝对不会让你长不高，反而能帮你长得更高。 *So why do some people say sports stunt growth? Either they overexercise, such as high-intensity training for more than 10 hours a day, which consumes too much energy and instead affects the secretion of growth hormone; or they get injured during exercise, such as a fracture that damages the growth plate, which will affect growth. Normal scientific exercise will never stunt your growth, it will help you grow taller.*

<aside> 📌 纸书小贴士 / Print Book Tip 你可以在旁边的空白处写下自己的身高和爸妈的身高，算一算自己的基因身高是多少，再看看现在运动能不能帮你突破这个数字哦！ </aside>

误区3：我体质差，一运动就生病，不适合运动 / Misconception 3: I Have a Poor Physique and Get Sick as Soon as I Exercise, So I’m Not Suited for Sports

很多人跑两步就喘，或者运动完第二天就感冒，就觉得是自己“体质差”，不适合运动，反而越不动体质越差。 *Many people get out of breath after running a short distance, or catch a cold the day after exercising, and think they have a “poor physique” and are not suited for sports. The less they move, the worse their physique becomes.* 其实，越是一运动就喘、就累，越说明你的心肺功能差，肌肉力量弱，更要多运动。就像你算数学题一开始不会，练多了就会了，运动能力也是练出来的。你跑两步就喘，是因为你的心肺发动机动力不足，肌肉传动轴没力气，坚持练两周，发动机升级了，传动轴有力了，就不会喘了。 *Actually, the more you get out of breath or tired when you exercise, the more it shows that

其实你被这些说法骗啦！今天我们就来拆穿这些 common 的认知误区，顺便看看你的身体这台超级运动机器，到底有多酷。 *Actually, you’ve been tricked by these claims! Today we’re going to debunk these common misconceptions, and take a look at just how cool the super sports machine that is your body really is.*

<aside> 📌 电子版互动提示 / Digital Edition Interactive Tip 点击这里查看咱们学校去年运动会1000米冠军的采访视频，他刚上初一的时候跑1000米要5分钟，现在成了校纪录保持者👇 [点击观看：从倒数第一到冠军的运动之路](https://example.com/sports-champion-story) </aside>

<!-- 纸书格式：章节小调查 --> > 纸书互动 / Print Book Interactive > 请在下方方框打√，看看你中过几个误区： > □ 我天生不擅长运动 > □ 运动会长不高/腿粗 > □ 我体质差，一运动就生病 > □ 运动耽误学习

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一、先拆穿3个骗了你很久的运动误区 / First, Debunk 3 Sports Misconceptions That Have Fooled You for a Long Time

误区1：我天生不擅长运动 / Misconception 1: I Was Born Bad at Sports

很多人觉得，运动能力是天生的：有的人天生跑得快，有的人天生跳得高，自己天生运动神经差，再怎么练也没用。 *Many people think sports ability is innate: some people are born fast runners, some are born high jumpers, and if you were born with bad sports reflexes, no amount of practice will help.*

大错特错！ *That’s completely wrong!* 美国运动医学会（American College of Sports Medicine, ACSM）追踪了1200名12-18岁青少年的运动数据，发现哪怕是之前从来没有运动习惯的人，只要坚持每周3次、每次30分钟的科学训练，4-6周之后，心肺功能、肌肉力量、协调能力都会提升10%-20%<footnote>数据来源：ACSM《青少年运动能力发展报告2022》[Data source: ACSM *Adolescent Athletic Development Report 2022*]</footnote>。 运动能力不是“天生的天赋”，是“练出来的技能”，就像你学骑车、学游泳一样，一开始摔得鼻青脸肿，练一周就能骑得飞快、游得顺畅，运动也是一样的道理。 *Sports ability is not an “innate t