10 Fitness Misconceptions 关于健身的10个错误观念

To stay in shape， you only need to work out once or twice a week.

为了保持体形，你只需要一个礼拜锻炼一次或者两次。

Truth： Once or twice a week wont cut it for sustained health benefits.

A minimum of three days per week for a structured exercise program is best.

Technically， you should do something every day， and by something I mean physical activity—just move. Because were finding more and more that the act of sitting counteracts any of the activity you do.

事实：一周一到两次的锻炼不会给身体健康带来持久的回报。

对一个结构合理的锻炼计划来说，一周至少要锻炼3次才是最佳的。

严格来说，你每天都要做点什么，也就是说要活动一下。因为我们越来越清楚，久坐会抵消掉你的锻炼成果。

The best time to work out is the first thing in the morning.

早上锻炼是最好的。

Truth： The best time for a workout is whatever time allows you to exercise most consistently. Ideally， you want to make physical fitness a daily habit， so if late-night trips to the gym are your thing， stick with it. If you prefer a morning run， do that instead.

事實：锻炼没有最好的时段，无论什么时候都行，只要你能坚持。理想的情况下，你要让健身成为你的日常习惯，所以如果你喜欢晚上去健身房，那就坚持晚上去。如果你喜欢晨跑，那就晨跑。

Weight lifting turns fat into muscle.

举重能把脂肪变成肌肉。

Truth： You cant turn fat into muscle. Physiologically speaking， theyre two different tissues. Fat tissue is found under the skin， sandwiched between muscles， and around internal organs like the heart.

What weight training really does is help build up the muscle tissue in and around any fat tissue.

事实：你不能将脂肪变成肌肉。从生理学方面来说，它们完全是两种不同的组织。脂肪组织被夹在皮肤和肌肉中间，还会包裹在心脏等器官的外部。

举重训练真正能做到的是帮你锻炼脂肪组织内部和周围的肌肉组织。

Puzzles and games are the best “brain workout” around.

解谜和游戏是最佳的“大脑锻炼”方式。

Truth： Plain old physical exercise seems to beat out any type of mental puzzle available， according to a wealth of research.

Studies suggest that aerobic exercise—any activity that raises your heart rate and gets you moving and sweating for a sustained period of time—has a significant， overwhelmingly beneficial impact on the brain.

事实：根据多项研究结论，普通的身体锻炼似乎能打败任何种类的脑力游戏。

研究表明，能让你心跳加快、挥汗如雨的有氧运动对大脑有着显著的、绝对有益的影响。

Exercise is the best way to lose weight.

锻炼是减肥的最佳方式。

Truth： If youre looking to lose weight， you shouldnt assume that you can simply “work off” whatever you eat. Experts say slimming down almost always starts with changes to your eating habits.

“In terms of weight loss， diet plays a much bigger role than exercise，” University of Texas exercise scientist Philip Stanforth said.

事实：如果你想要减肥，你就不应该有“我吃下去的卡路里都能燃烧掉”的这种假设。专家表示，瘦身主要靠改变自己的饮食习惯。

得克萨斯州立大学的运动科学家菲利普·斯坦福斯说：“在减肥这方面，饮食比锻炼重要得多。”

Sit-ups are the best way to get six-pack abs.

想要6块腹肌，做仰卧起坐是最佳方式。

Truth： As opposed to sit-ups， which target only your abdominal muscles， planks recruit several groups of muscles along your sides， front， and back. If you want a strong core—especially the kind that would give you six-pack-like definition—you need to challenge all of these muscles.

事实：仰卧起坐只能针对你的腹部肌肉，而平板支撑则要用到你侧面、正面和背部的几组肌肉。如果你想拥有强壮的核心肌肉，尤其是想要练出6块腹肌，你需要锻炼到所有的这些肌肉。

Weight training is for men.

举重训练是男人的项目。

Truth： Weight training is a great way to strengthen muscles， and has nothing to do with gender. However， women produce less testosterone （the male sex hormone） on average than men do， and studies suggest that hormone plays a role in determining how we build muscle. So its not going to be easy for women to build up strong muscle.

事實：举重训练是加强肌肉的好途径，而且和性别无关。不过，女性产生的睾丸素（男性荷尔蒙）平均要比男性少，而研究指出睾丸素有助于塑造肌肉，所以女性也就不太容易练就强壮的肌肉。

It takes at least two weeks to get “out of shape”.

“身材走形”至少需要两周时间。

Truth： In most people， muscle tissue can start to break down within a week without regular exercise.

If you stop training， you actually do get noticeable de-conditioning， or the beginnings of de-conditioning， with as little as seven days of complete rest.

事实：大多数人一周不进行规律锻炼的话，肌肉组织就会开始分解。

如果你停止训练，7天完全休息的话，肌肉功能失调或者开始功能失调是显而易见的。

Running a marathon is the ideal way to get fit.

跑马拉松是健身的理想方式。

Truth： Not ready to conquer a marathon？ No problem. You can get many of the benefits of long-distance running without ever passing the five-mile mark.

In fact， people who run for less than an hour a week—as long as they get in those few minutes each day—see similar benefits in terms of heart health compared to those who run more than three hours per week.

事实：跑不了马拉松？没关系的。就算你跑不到5英里，长跑也是大有好处的。

实际上，只要能每天都跑几分钟，每周跑不到一小时给心脏健康带来的益处和每周跑三小时以上的差不多。

Sports drinks are the best way to re-hydrate after a workout.

运动饮料是锻炼后补充水分的最佳饮品。

Truth： Most sports drinks are just sugar and water.

Instead， experts recommend refuelling with plain old water and high-protein snack， since studies suggest protein helps recondition muscles after a workout.

事实：大多数的运动饮料都是糖水。

相反，专家推荐喝白开水和吃高蛋白零食补充能量，因为研究表明在锻炼后补充蛋白质有助于肌肉的恢复。

Word Study

workout /'w??ka?t/ n. 锻炼

She does a 20-minute workout every morning.

plain /ple?n/ adj. 极普通的;平凡的

You dont need any special skills for this job， just plain common sense.