外国人眼中的健身误区 _生活百科-四川龙网

保健是当今的热门话题。无论你走到哪里，你都听到新奇的事情。但是，那都是正确的吗？
Physical fitness is todays hot topic. And everywhere you turn you hear something new. But is it all true?
保健是当今的热门话题。无论你走到哪里，你都听到新奇的事情。但是，那都是正确的吗？
The more you sweat，the more fat you burn.
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，Unfortunately，its water theyre losing，not fat.
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。不幸的是，排出去的是水而不是脂肪。
Fat burns when it is used as a fuel source for exercise，which doesnt happen initially. 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. (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.) So，to burn the flab，plan on working out at least 40 minutes.
作为一种燃料能源，脂肪只是在运动时才消耗。而且并不是在运动初始阶段就能奏效。当你开始运动时，你消耗的是碳水化合物，或者糖类。平缓进行有氧运动大约20分钟才会使你由消耗糖类向消耗脂肪过渡。（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）。所以说，要消耗脂肪，至少要运动40分钟。
If you stop working out，your muscles will turn to fat.
如果你停止锻炼，你的肌肉将变成脂肪
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. Its not，however，because your muscles turned to fat，Muscles may atrophy or lose their tone，but they wont turn to fat. Muscle is muscle and fat is fat.
如果你减少运动量，并且继续吃相同或更多的食物，你过去努力锻炼而减去的脂肪很可能会卷土重来。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，但是它们不能变成脂肪。肌肉就是肌肉，脂肪就是脂肪。
Exercise increases appetite.
锻炼增加食欲
This is true for hard or intense exercise that lasts for 60 minutes or longer. Moderate exercise that is less than 60 minutes，however，will probably reduce your appetite for one to two hours.
对于持续进行了1个小时或者更长时间的剧烈运动的人来说确实如此。然而，不到1个小时的平缓运动很可能在1至2个小时内减少你的食欲。
Exercise always lowers blood sugar Generally，exercise will lower blood sugar and its best to prepare for exercise by eating before you start out. If your blood-sugar level is above 250 mg/dl，however，exercise could make it rise even higher.
通常锻炼总会降低血糖，锻炼将会降低血糖。在开始锻炼前你最好先吃点东西做准备。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.
每周10分钟的锻炼，你就能变得健康
This and similar claims are common，but untrue. There are no shortcuts to getting fit. Becoming fit takes work and the general rule is 20 minutes of aerobic activity three times a week. Consistency is the key. If you miss a day or two，dont try to compensate by doing double duty--you open yourself up to injury.

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