“有氧運(yùn)動(dòng)對(duì)你的心臟很重要，對(duì)大腦來(lái)說(shuō)也一樣重要，”近期哈佛大學(xué)醫(yī)學(xué)院的博文中寫(xiě)道。

　　5:Exercise is the best way to lose weight.

　　流言5：鍛煉是減肥的最佳方式。

　　Truth:If you're looking to lose weight,you shouldn't assume that you can simply'work off'whatever you eat.Experts say slimming down almost always starts with significant changes to your eating habits.

　　事實(shí)：如果你想要減肥，你就不要用“我吃下去的卡路里都能燃燒掉”來(lái)自我催眠。專(zhuān)家表示，瘦下來(lái)主要靠明顯改變自己的飲食習(xí)慣。

　　"In terms of weight loss,diet plays a much bigger role than exercise,"University of Texas exercise scientist Philip Stanforth tells Business Insider

　　得克薩斯州立大學(xué)的運(yùn)動(dòng)科學(xué)家菲利普·斯坦福斯說(shuō)：“在減肥這方面，飲食比鍛煉重要得多�！�

　　That said,being active regularly is an important part of any healthy lifestyle.

　　即便如此，定期鍛煉在任何健康的生活方式中都是很重要的一部分。

　　And when it comes to boosting your mood,improving your memory,and protecting your brain against age-related cognitive decline,research suggests exercise may be as close to a wonder drug as we'll get.

　　當(dāng)談到改善情緒、增強(qiáng)記憶力以及預(yù)防大腦因年老產(chǎn)生認(rèn)知衰退時(shí)，研究人員表示，鍛煉可能是我們最唾手可得的“靈丹妙藥”。

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

　　流言6：想要六塊腹肌，就做仰臥起坐。

　　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.

　　事實(shí)：仰臥起坐只能針對(duì)你的腹部肌肉，而平板支撐則要用到你側(cè)面、正面和背部的幾組肌肉。所以如果你想擁有強(qiáng)壯的核心肌肉，尤其是想要練出6塊腹肌，你需要鍛煉到所有的這些肌肉。

　　"Sit-ups or crunches strengthen just a few muscle groups,"write the authors of the Harvard Healthbeat newsletter.

　　《哈佛健康節(jié)拍》通訊的作者寫(xiě)道：“仰臥起坐只能鍛煉到少數(shù)幾個(gè)肌肉群。”

　　"Through dynamic patterns of movement,a good core workout helps strengthen the entire set of core muscles you use every day."

　　“通過(guò)有活力的運(yùn)動(dòng)模式，一組高質(zhì)量的核心肌肉鍛煉有助于增強(qiáng)你日常會(huì)用到的整個(gè)核心區(qū)的肌肉�！�

　　7:Weight training is for men.

　　流言7：舉重訓(xùn)練是男人的項(xiàng)目。

　　Truth:Weight training is a great way to strengthen muscles,and has nothing to do with gender.That said,women produce less test osterone on average than men do,and studies suggest that hormone plays a role in determining how we build muscle.

　　事實(shí)：舉重訓(xùn)練是加強(qiáng)肌肉的好途徑，而且和性別無(wú)關(guān)。不過(guò)，女性產(chǎn)生的睪丸素平均要比男性少，研究指出睪丸素有助于塑造肌肉，所以女性也就不太容易練成筋肉人。

　　8:It takes at least two weeks to get'out of shape'.

　　流言8：“身材走形”至少需要兩周時(shí)間。

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

　　事實(shí)：大多數(shù)人一周不進(jìn)行規(guī)律鍛煉的話，肌肉組織就會(huì)開(kāi)始分解。

　　"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,"Arent said."It very much is an issue of use it or lose it."

　　“如果7天內(nèi)完全休息不進(jìn)行鍛煉的話，肌肉減少或者肌肉開(kāi)始減少是顯而易見(jiàn)的，”阿倫特表示，“要么練它，要么失去它�！�

　　9:Running a marathon is the ideal way to get fit.

　　流言9：跑馬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.

　　事實(shí)：跑不了全馬?沒(méi)關(guān)系的。就算你跑不到8公里，長(zhǎng)跑也是好處多多。

　　Running fast and hard for just 5 to 10 minutes a day can provide some of the same health outcomes as running for hours can.

　　每天高強(qiáng)度地跑上5到10分鐘所帶來(lái)的某些好處和連續(xù)跑上數(shù)小時(shí)是一樣的。

　　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.

　　實(shí)際上，每周跑不到一小時(shí)(只要他們能每天都跑幾分鐘)給心臟健康帶來(lái)的益處和每周跑三小時(shí)以上的差不多。

　　Plus,years of recent research suggest that short bursts of intense exercise can provide some of the same health benefits as long,endurance-style workouts-and they also tend to be more fun.

　　此外，持續(xù)數(shù)年的近期研究也表明，短時(shí)間的高強(qiáng)度訓(xùn)練能帶來(lái)和長(zhǎng)時(shí)間的耐力訓(xùn)練一樣的健康益處，而且也更有意思。

　　10:Keeping a food diary is a reliable way of monitoring and controlling what you eat.

　　流言10：記錄食物流水賬在監(jiān)督和控制飲食上很可靠。

　　Truth:Even when we're making an effort to be conscious about what we're putting into our bodies and how active we're being,we often give ourselves more credit than we deserve.

　　事實(shí)：即使我們努力記下自己的食量和運(yùn)動(dòng)量，但其實(shí)我們經(jīng)常對(duì)自己太過(guò)于信任了。

　　"People tend to overestimate their physical activity and underestimate how much food they eat,"says Stanforth.

　　“人們傾向于高估自己的運(yùn)動(dòng)量和低估自己攝入的熱量，”斯坦福斯說(shuō)道。

　　"They consistently think they've worked out more and consistently think they've eaten less."

　　“人們總是認(rèn)為自己練得多而吃得少�！�

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

　　流言11：運(yùn)動(dòng)飲料是鍛煉后補(bǔ)充水分的最佳飲品。

　　Truth:Most sports drinks are just sugar and water.

　　事實(shí)：大多數(shù)的運(yùn)動(dòng)飲料都是糖水。

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

　　相反，專(zhuān)家推薦喝白開(kāi)水和高蛋白零食補(bǔ)充能量，因?yàn)檠芯勘砻髟阱憻捄笱a(bǔ)充蛋白質(zhì)能夠幫助修復(fù)肌肉。