?健身誤區(qū)，你可知道？

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Six Misunderstandings on Fitness
健身誤區(qū)，一一數(shù)來

Physical fitness is today’s hot topic.And everywhere you turn your hear something new.

健身是當今的熱門話題。無論你走到哪里，都能聽到許多新奇的事情。

But is it all true?The more you sweat, the more fat you burn.

但是，那些都是正確的嗎?流汗越多，消耗的脂肪越多.

This myth has encouraged people to work out in extreme heat or wear layers of clothes or rubber or plastic weight-loss suits in the hope of sweating fat off.

這個錯誤的觀點鼓勵人們在極熱的環(huán)境下運動，或者穿好幾層衣服或者穿橡膠或塑料減肥服，希望通過流汗將脂肪排出。

Unfortunately, it’s water they’re losing, not fat.Fat burns when it is used as a fuel source for exercise, which doesn’t happen initially.

然而，他們排出去的是水而非脂肪。作為一種燃料能源，脂肪只有運動才能消耗。但在剛開始運動時是不能奏效的。

When you first begin to exercise, you burn carbohydrates or sugars.It takes about 20 minutes of easy to moderate aerobic activity before the transition from burning sugars to fat begins.

當你開始運動時，你消耗的是碳水化合物，或是糖分。平緩進行有氧運動大約20分鐘后，才會使你由消耗糖分向消耗脂肪過度。

(Aerobic exercise is any rhythmic and continuous activity that uses oxygen and large muscle masses of the body, such as the arms and legs.Examples are bicycle riding, jumping rope, walking, jogging, aerobic dance, and swimming.)

(有氧運動就是有節(jié)奏的、持續(xù)的活動。它需要耗氧并且鍛煉像手臂和腿部的大塊肌肉。例如騎自行車、跳繩、步行、慢跑、跳舞和游泳)。

So, to burn the flab, plan on working out at least 40 minutes.If you stop working out, your muscles will turn to fat.

所以說，要消耗脂肪，至少要運動40分鐘停止運動，肌肉變脂肪.

If you decrease your activity and continue to eat the same or more, you may gain back that spare tire that you worked so hard to lose.

如果你的運動量減少，但食物的攝入量不變或有所增加，那過去努力鍛煉減去的脂肪很可能會卷土重來。

It’s not, however, because your muscles turned to fat.Muscles may atrophy or lose their tone, but they won’t turn to fat.Muscle is muscle and fat is fat.

然而，這并不是因為你的肌肉變成了脂肪。肌肉可能萎縮或失去彈性

Exercise increases appetite.This is true for hard or intense exercise that lasts for 60 minutes or longer.

但是它們是不會變成脂肪的。肌肉是肌肉，脂肪是脂肪。

Moderate exercise that is less than 60 minutes, however, will probably reduce your appetite for one to two hours.

然而，不到1個小時的平緩運動很可能在1～2個小時內(nèi)降低你的食欲。

Exercise always lowers blood sugar Generally, exercise will lower blood sugar and it’s best to prepare for exercise by eating before you start out.

鍛煉可以降低血糖在通常情況下，鍛煉能降低血糖，在開始鍛煉前你最好先吃點東西。

If your blood-sugar level is above 250 mg/dl, however, exercise could make it rise even higher.

然而，如果你的血糖量高于250毫克/分升，鍛煉會使你的血糖量升得更高。

You can get fit in 10 minutes a week.This and similar claims are common, but untrue.There are no shortcuts to getting fit.

每周10分鐘，還你健康這種說法和類似的觀點很普遍，但不正確。

Becoming fit takes work and the general rule is 20 minutes of aerobic activity three times a week.Consistency is the key.

健康之路無捷徑。要想變得健康就必須鍛煉。一般是每周進行3次，每次20分鐘的有氧運動。關(guān)鍵是要堅持。

If you miss a day or two, don’t try to compensate by doing double duty—you open yourself up to injury.

如果你中間耽誤了一兩天，不要通過加倍的運動來彌補——這樣做你會受到傷害的。

No pain, no gain Many people tend to overdo their exercise programs looking for quick results.

不勞則無獲,有些人傾向于過度鍛煉以期快速見效，

Doing so, however, may prove to be your downfall by resulting in injury or sore muscles.

然而，這樣做可能會造成傷害或引起肌肉疼痛

Your best bet is to start any exercise program slowly and gradually increase the workout.

最好的方式就是緩慢地開始鍛煉，然后逐漸增加運動量

We start people out with 15 minutes of stretching, 30 to 40 minutes of walking or walking/jogging, and end with 10 more minutes of stretching.This gives people a good beginning without the pain or injury.

我們讓人們開始鍛煉時，先用一刻鐘的時間進行伸展運動，然后進行30～40分鐘的步行或步行加慢跑，最后以10分鐘的伸展運動結(jié)束。以這樣的方式開始運動就會有個良好的開端，不會感到疼痛，也不會受到傷害

Electric stimulation ,Electric stimulation may help make a muscle contract and tone it slightly, but this technique can’t take the place of exercise, and it certainly won’t help you lose weight.

用電療代替鍛煉電療能幫助肌肉變得結(jié)實些，但是這種療法代替不了鍛煉，也減不了肥。