Physical fitness is today's hot topic. And everywhere you turn you hear something new. But is it all true?

　　保健是當(dāng)今的熱門(mén)話題。無(wú)論你走到哪里，你都聽(tīng)到新奇的事情。但是，那都是正確的嗎?

　　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, it's water they're losing, not fat.

　　這個(gè)錯(cuò)誤的觀點(diǎn)鼓勵(lì)人們?cè)跇O熱的環(huán)境下運(yùn)動(dòng)，或者穿好幾層衣服或者穿橡膠或塑料減肥服，希望通過(guò)流汗將脂肪排出。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 doesn't 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.

　　作為一種燃料能源，脂肪只是在運(yùn)動(dòng)時(shí)才消耗。而且并不是在運(yùn)動(dòng)初始階段就能奏效。當(dāng)你開(kāi)始運(yùn)動(dòng)時(shí)，你消耗的是碳水化合物，或者糖類(lèi)。平緩進(jìn)行有氧運(yùn)動(dòng)大約20分鐘才會(huì)使你由消耗糖類(lèi)向消耗脂肪過(guò)渡。(有氧運(yùn)動(dòng)就是有節(jié)奏的、持續(xù)的活動(dòng)。它需要耗氧并且鍛煉像手臂和腿部的大塊肌肉。例如騎自行車(chē)、跳繩、步行、慢跑、跳舞和游泳)。所以說(shuō)，要消耗脂肪，至少要運(yùn)動(dòng)40分鐘。

        If you stop working out, your muscles will turn to fat 如果你停止鍛煉，你的肌肉將變成脂肪

　　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. 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.

　　如果你減少運(yùn)動(dòng)量，并且繼續(xù)吃相同或更多的食物，你過(guò)去努力鍛煉而減去的脂肪很可能會(huì)卷土重來(lái)。然而，這并不是因?yàn)槟愕募∪庾兂闪酥�肪。肌肉可能萎縮或失去彈性，但是它們不能變成脂肪。肌肉就是肌肉，脂肪就是脂肪。

        Exercise increases appetite 鍛煉增加食欲

　　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.

　　對(duì)于持續(xù)進(jìn)行了1個(gè)小時(shí)或者更長(zhǎng)時(shí)間的劇烈運(yùn)動(dòng)的人來(lái)說(shuō)確實(shí)如此。然而，不到1個(gè)小時(shí)的平緩運(yùn)動(dòng)很可能在1至2個(gè)小時(shí)內(nèi)減少你的食欲。

　　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. If your blood-sugar level is above 250 mg/dl, however, exercise could make it rise even higher.

　　通常鍛煉總會(huì)降低血糖，鍛煉將會(huì)降低血糖。在開(kāi)始鍛煉前你最好先吃點(diǎn)東西做準(zhǔn)備。然而，如果你的血糖量高于250毫克/分升，鍛煉會(huì)使你的血糖量升得更高。

        You can get fit in 10 minutes a week 每周10分鐘的鍛煉，你就能變得健康

　　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, don't try to compensate by doing double duty--you open yourself up to injury.

　　這種說(shuō)法和類(lèi)似的觀點(diǎn)很普遍，但不正確。健康之路無(wú)捷徑。要想變得健康需要鍛煉。通常的規(guī)則是每周進(jìn)行3次，每次20分鐘的有氧運(yùn)動(dòng)。堅(jiān)持是關(guān)鍵。如果你錯(cuò)過(guò)了一、二天，不要通過(guò)加倍的運(yùn)動(dòng)來(lái)彌補(bǔ)，這樣做你會(huì)受到傷害。

        No pain, no gain 不勞則無(wú)獲

　　Many people tend to overdo their exercise programs looking for quick results. Doing so, however, may prove to be your downfall by resulting in injury or sore muscles.

　　有些人傾向過(guò)度鍛煉達(dá)到更快的效果，然而這樣做可能造成傷害或引起肌肉疼痛。

　　Your best bet is to start any exercise program slowly and gradually increase the workout. 最佳的方式就是緩慢地開(kāi)始鍛煉，然后逐漸增加運(yùn)動(dòng)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.

　　我們讓人們開(kāi)始鍛煉時(shí)，先用一刻鐘的時(shí)間進(jìn)行伸展運(yùn)動(dòng)，然后進(jìn)行30到40分鐘的步行或步行加慢跑，最后以10分鐘的伸展運(yùn)動(dòng)結(jié)束。以這樣的方式開(kāi)始運(yùn)動(dòng)就會(huì)有個(gè)良好的開(kāi)端，不會(huì)感到疼痛，也不會(huì)受到傷害。

        Electric stimulation 用電療代替鍛煉

　　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. If you want to decrease body fat, you must do aerobic exercises.

　　電療可能有助于肌肉收縮，稍微變得結(jié)實(shí)，但是這種療法不能代替鍛煉，也不能幫助你減肥。如果你想減少脂肪，你必須要做有氧運(yùn)動(dòng)。