11 Misconceptions about Fitness.Let's see how many pits you've fallen into

　　關于健身的11個錯誤觀念來看看你掉進了幾個坑

　　11 fitness misconceptions that really need to stop

　　11個關于健身真正需要停止的錯誤觀念

　　Whether you want to be slim,improve your mood,or have a body-building muscle,you should have the right mentality and methods.Maybe there are always some sincere suggestions for you,but these suggestions are not always right,for example,morning exercise is the best,weight lifting can turn fat into muscle.What is the truth?

　　無論你健身是為了變苗條、改善心情，還是擁有一身健美的肌肉，都要有正確的心態(tài)和方法。也許經常有一些過來人給你一些誠懇的建議，但這些建議不一定都是對的，比如，早上鍛煉是最好的，舉重可以把脂肪變成肌肉。真相到底是怎樣的呢?

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

　　流言1：為了保持體形，你只需要一個禮拜鍛煉一次或者兩次。

　　Truth:Exercise once or twice a week does not bring lasting benefits to body health.

　　事實：一周一到兩次的鍛煉不會給身體健康帶來持久的回報。

　　"A minimum of three days per week for a structured exercise program"is best,Shawn Arent,an exercise scientist at Rutgers University,recently told Business Insider.

　　羅格斯大學的運動科學家肖恩·阿倫特近日告訴商業(yè)內幕網說：“對一個結構合理的鍛煉計劃來說，一周至少要鍛煉3次”才是最佳的。

　　"Technically,you should do something every day,and by something I mean physical activity-just move.Because we're finding more and more that the act of sitting counteracts any of the activity you do."

　　“嚴格來說，你每天都要練點啥，也就是說要活動一下。因為我們越來越清楚，久坐是會抵消掉你的鍛煉成果的�！�

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

　　流言2：早上鍛煉是最好的。

　　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：鍛煉沒有最好的時段，無論什么時候都行，只要你能堅持。理想的情況下，你要讓健身成為你的日常習慣，所以如果你喜歡晚上去健身房，那就堅持晚上去。如果你喜歡晨跑的話，那就晨跑。

　　Don't have a preference?Some research suggests that working out first thing in the morning might help speed weight loss by priming the body to burn more fat throughout the day.

　　對時間沒啥特別的偏好?有一些研究指出，早上起床后鍛煉能讓身體在一天中燃燒更多的脂肪，加速減重。

　　3:Weight lifting turns fat into muscle.

　　流言3：舉重能把脂肪變成肌肉。

　　Truth:You can't turn fat into muscle.Physiologically speaking,they're two different tissues.Adipose(fatty)tissue is found under the skin,sandwiched between muscles,and around internal organs like the heart.

　　事實：脂肪是不會變成肌肉的。從生理學方面來說，這完全是兩種不同的組織。脂肪組織被夾在皮膚和肌肉中間，還會包裹在心臟等器官的外部。

　　Muscle tissue can be subdivided into three main types(smooth muscle,myocardium and skeletal muscle)and distributed throughout the body.

　　而肌肉組織可以被細分為3個主要類型(平滑肌、心肌和骨骼肌)，分布于全身。

　　What weight training really does is help build up the muscle tissue in and around any fat tissue.The best way to reduce fat tissue is to eat a healthy diet that incorporates vegetables,whole grains,lean proteins and healthy fats like olive oil and fish.

　　重量訓練真正能做到的是幫你鍛煉脂肪組織內部和周圍的肌肉組織。減脂的最佳途徑是吃健康的膳食：蔬菜、粗糧、瘦肉蛋白，以及橄欖油和魚這樣的健康脂肪。

　　4:Puzzles and games are the best'brain workout'around.

　　流言4：解謎和游戲是最佳的“大腦鍛煉”方式。

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

　　事實：根據多項近期的研究結論，普通的身體鍛煉似乎能打敗任何種類的腦力游戲。

　　Two new studies published last spring 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.

　　去年春天發(fā)表的兩個研究結果表明，能讓你心跳加快、揮汗如雨的有氧運動對大腦有著顯著的、絕對有益的影響。

　　"Aerobic exercise is the key for your head,just as it is for your heart,"wrote the authors of a recent Harvard Medical School blog post.

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