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Exercise and weight loss -- what really works 運動瘦身怎樣才有效?
Wednesday, Sep 20, 2006,Page 15
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American Kate Ziegler swims at the Pan Pacific Swimming Championships in Victoria, Canada.美國選手齊格勒參加加拿大維多利亞市舉辦的泛太平洋游泳錦標賽
PHOTO: AFP
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With all the confusing messages about diet, exercise and weight loss, you might be wondering to yourself what really works.
Ralph La Forge from Duke University Medical Center put together a detailed look at the various things that change the effect of exercise on weight loss.
He refuted the popular belief that since a pound (.45kg) of fat (when burned) gives off 3,500 calories, and since running or walking a mile (1.6km) burns 100 calories; a person should lose one pound for every 35 miles (56.3km) he or she walks or runs. This is untrue because if you weigh less than 154 pounds (70kg), you burn fewer calories; if you weigh more than 154 you burn more.
To add to the confusion, if you walk or run on a treadmill, your body burns about 10 to 15 percent fewer calories than the machine says you are burning because the machine itself helps you move.
But exercise is still very important. When you diet without exercising, you lose both muscle and fat, which is counterproductive. Muscle loss significantly lowers your basic metabolic rate, which is the number of calories your body uses at rest.
Activities that work against gravity — aerobic activities like running, cross-country skiing, dancing, skating and stair-climbing — use more calories at a particular level of effort than swimming, cycling or water aerobics. Also, skilled exercisers burn fewer calories than unskilled ones who make unnecessary movements or have to work harder at the activity, because they use more calories an hour than those who exercise efficiently.
(New York Times, news service)
有關節食、運動和瘦身的資訊讓人眼花撩亂，你可能會想，到底怎麼做才有效？
杜克大學醫學中心的羅夫．拉弗吉詳盡檢視各項會影響運動瘦身的因素。
他駁斥一般大眾的認知，以為既然燃燒一磅（零點四五公斤）的脂肪會釋放三千五百大卡，而跑步或步行一英里（一點六公里）燃燒一百卡路里，一個人每跑步或步行三十五英里（五十六點三公里）應該就會瘦一磅才對。這並非事實，假如你的體重低於一百五十四磅（七十公斤），所燃燒的卡路里會較少，若高於一百五十四磅則燃燒較多卡路里。
除此之外，如果你在跑步機上步行或跑步，身體燃燒的脂肪也會比機器所顯示的數字少大約10%至15%，因為機器本身會協助你動作。
但是運動仍然很重要。當你只靠節食而不運動，會同時減到肌肉和脂肪，造成反效果。減掉肌肉會明顯降低你的基礎代謝率，也就是身體在靜態時所消耗的卡路里。
反咫O的有氧運動，如跑步、越野滑雪、跳舞、溜冰和爬樓梯，就某個程度來說，比游泳、騎單車或水中有氧消耗更多卡路里。而且，有技巧的健身者會比沒技巧的健身者燃燒更少的卡路里，因為後者在運動中會做出不必要的動作，或更費勁地運動，以致每小時燃燒的卡路里較前者多。
（紐約時報╱翻譯︰鄭湘儀）
| TODAY'S WORDS 今日單字 |
| 1. various adj.
各式各樣的 (ge4 shi4 ge4 yang4 de5)
例: The politicians discussed various issues and then had lunch.
(政治家在討論各式各樣的議題後進行午餐。)
2. refute v.t.
駁斥 (bo2 chi4)
例: It was easy to refute Sandra’s argument since she didn’t have all the facts.
(要反駁珊卓的論點易如反掌，因為她缺乏所有的事實。)
3. counterproductive adj.
反效果的 (fan3 xiao4 guo3 de5)
例: Staying up all night to study is counterproductive. You’ll be so tired, you won’t be able to think.
(整晚熬夜唸書會有反效果，你會感到很疲倦而無法思考。)
4. significantly adv.
相當地 (xiang1 dang1 di5)
例: Tara’s weight hasn’t changed significantly over the years.
(塔拉的體重幾年來沒有顯著的改變。) |
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