健身误区，你可知道？

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Six Misunderstandings on Fitness
健身误区，一一数来

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

健身是当今的热门话题。无论你走到哪里，都能听到许多新奇的事情。

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

但是，那些都是正确的吗?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.

这个错误的观点鼓励人们在极热的环境下运动，或者穿好几层衣服或者穿橡胶或塑料减肥服，希望通过流汗将脂肪排出。

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，他们排出去的是水而非脂肪。作为一种燃料能源，脂肪只有运动才能消耗。但在刚开始运动时是不能奏效的。

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.

当你开始运动时，你消耗的是碳水化合物，或是糖分。平缓进行有氧运动大约20分钟后，才会使你由消耗糖分向消耗脂肪过度。

(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.)

(有氧运动就是有节奏的、持续的活动。它需要耗氧并且锻炼像手臂和腿部的大块肌肉。例如骑自行车、跳绳、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.

所以说，要消耗脂肪，至少要运动40分钟停止运动，肌肉变脂肪.

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.

如果你的运动量减少，但食物的摄入量不变或有所增加，那过去努力锻炼减去的脂肪很可能会卷土重来。

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，这并不是因为你的肌肉变成了脂肪。肌肉可能萎缩或失去弹性

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

但是它们是不会变成脂肪的。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个小时的平缓运动很可能在1～2个小时内降低你的食欲。

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.

锻炼可以降低血糖在通常情况下，锻炼能降低血糖，在开始锻炼前你最好先吃点东西。

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，锻炼会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分钟，还你健康这种说法和类似的观点很普遍，但不正确。

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

健康之路无捷径。要想变得健康就必须锻炼。一般是每周进行3次，每次20分钟的有氧运动。关键是要坚持。

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

如果你中间耽误了一两天，不要通过加倍的运动来弥补——这样做你会受到伤害的。

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

不劳则无获,有些人倾向于过度锻炼以期快速见效，

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

然而，这样做可能会造成伤害或引起肌肉疼痛

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

最好的方式就是缓慢地开始锻炼，然后逐渐增加运动量

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.

我们让人们开始锻炼时，先用一刻钟的时间进行伸展运动，然后进行30～40分钟的步行或步行加慢跑，最后以10分钟的伸展运动结束。以这样的方式开始运动就会有个良好的开端，不会感到疼痛，也不会受到伤害

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.

用电疗代替锻炼电疗能帮助肌肉变得结实些，但是这种疗法代替不了锻炼，也减不了肥。