保健是當今的熱門話題。無論你走到哪里，你都聽到新奇的事情。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.
這個錯誤的觀點鼓勵人們在極熱的環(huán)境下運動，或者穿好幾層衣服或者穿橡膠或塑料減肥服，希望通過流汗將脂肪排出。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，脂肪只是在運動時才消耗。而且并不是在運動初始階段就能奏效。當你開始運動時，你消耗的是碳水化合物，或者糖類。平緩進行有氧運動大約20分鐘才會使你由消耗糖類向消耗脂肪過渡。(有氧運動就是有節(jié)奏的、持續(xù)的活動。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、跳繩、步行、慢跑、跳舞和游泳)。所以說，要消耗脂肪，至少要運動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.
如果你減少運動量，并且繼續(xù)吃相同或更多的食物，你過去努力鍛煉而減去的脂肪很可能會卷土重來。然而，這并不是因為你的肌肉變成了脂肪。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.
對于持續(xù)進行了1個小時或者更長時間的劇烈運動的人來說確實如此。然而，不到1個小時的平緩運動很可能在1至2個小時內(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.
通常鍛煉總會降低血糖，鍛煉將會降低血糖。在開始鍛煉前你最好先吃點東西做準備。然而，如果你的血糖量高于250毫克/分升，鍛煉會使你的血糖量升得更高。
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.
這種說法和類似的觀點很普遍，但不正確。健康之路無捷徑。要想變得健康需要鍛煉。通常的規(guī)則是每周進行3次，每次20分鐘的有氧運動。堅持是關(guān)鍵。如果你錯過了一、二天，不要通過加倍的運動來彌補，這樣做你會受到傷害。
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，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，你必須要做有氧運動。
教你十句健身常用語
1．You need to workout．
你需要去運動鍛煉一下。
2．I really need to lose some weight．
我真的需要減肥了。
3. I've got to start working out．
我必須開始做健身運動了。
4．I really think a little exercise would do you good.
我真的覺得做點運動對你有好處。
5. Why don't you attend an aerobic class?
你為什么不去參加一個有氧健身班呢?
6. It might be a good idea to join a fitness center.
您可以參加健身俱樂部。
7．Walking up and down the stairs would beat any exercise machine.
上下樓梯可比什么健身器都要好。
8. I love this game．
我鐘愛這項運動。
9．Combining exercise with the diet may be the most effective way to lose weight.
運動與節(jié)食結(jié)合也許是減肥最有效的途徑。
10. She runs everyday in order to lose weight.
她每天都跑步是為了減肥
熱瑜伽26式中英文對照
1. cobra pose (眼鏡蛇式)
2. locust pose (蝗蟲式)
3. full locust pose (全蝗蟲式)
4. bow pose (弓式)
5. fixed firm pose (定型式)
6. half tortoise pose (半龜式)
7. camel pose (駱駝式)
8. rabbit pose (兔式)
9. head to knee pose with stretching pose (頭至膝蓋伸展式)
10. spine twisting pose (扭擰式)
11. blowing in firm pose (正坐)
12. pranayama breathing (pranayama 呼吸法)
13. half moon pose with hands to feet pose (半月式)
14. awkward pose (怪異式)
15. eagle pose (鷹式)
16. standing head to knee pose (頭至膝蓋站立式)
17. standing bow pulling pose (拉弓站立式)
18. balancing stick pose (平衡木式)
19. standing separate leg stretching pose (分腿站立伸展式)
20. triangle pose (三角式)
21. standing separate leg forehead to knee pose (雙腳分開額頭至膝蓋)
22. tree pose (樹式)
23. toe stand pose (腳尖站立式)
24. dead body pose (尸體放松式)
25. wind removing pose (風吹式)
26. sit up (仰臥式)
健身課程集中營
Resist-a-ball 健身球
Aerobics 健美操
Yoga 瑜伽
Kick Boxing 搏擊操
Hip Hop 街舞
Step 踏板操
Latin Aerobics 拉丁健美操
Kwando Aerobics 有氧搏擊操
Pilates 普拉提課程
Powerflex 有氧杠鈴操
Hi/Low Aerobics 有氧健身操
Spinning 動感單車
Ballet 芭蕾形體
Martial Arts 太極養(yǎng)生
Abs/Back 腰腹
其他健身服務(wù)項目
Swimming Pool 游泳池
Abdominal Crunches 局部塑形
Cardiovascular Machines 心肺功能訓練區(qū)
Free-weight Advanced Training Center Machines Area 自由重量訓練區(qū)
Selectorized Equipment 等重量區(qū)
Personal Training Services 私人教練服務(wù)
Massage & Spa 運動恢復按摩服務(wù) 桑拿和蒸汽浴
Juice Bar 銷售運動飲料、果汁
健身房和后花園哪更適合運動？
Forget the gym! An open-air workout can work wonders for the mind
忘記健身房吧，露天的鍛煉可以創(chuàng)造心靈的奇跡 。
Exercising in the open air for just five minutes leads to an immediate improvement in mood and self-esteem, research shows.
研究表明：在室外鍛煉5分鐘就會立即使人的情緒和自尊得到改善。
Scientists are now calling for doctors to prescribe 'green exercise' - working out in a park or the back garden - for patients who suffer from mental illness.
科學家們正在呼吁醫(yī)生們開出“綠色運動”處方-為了那些有精神疾病的患者們-在公園或者后花園運動。
Dr Jo Barton, a sports scientist who conducted the study for the University of Essex, said that as well as protecting against future health threats, outdoor exercise could even increase life expectancy.
主持了這項研究的埃塞克斯大學的運動醫(yī)學專家喬 巴頓博士說：像我們?yōu)榱藴p少將來健康威脅所作的保護工作一樣，戶外運動甚至能夠增加人的壽命。
Dr Barton and her research colleague Jules Pretty, whose findings are published in the Journal of the American Chemical Society, studied more 1,200 people's reactions to 'green' exercise in locations across Britain.
巴頓博士的同事Jules Pretty研究了1200名英國各地的人們在“綠色運動”后的反映，他的研究成果已經(jīng)在《美國化學學會》雜志上刊登了。
We believe that there would be a large potential benefit to individuals, society and to the costs of the health service if all groups of people were to self-medicate more with green exercise.'
我們相信如果社會的各個階層的人們使用“綠色運動”來進行自我治療的話，將會給個人，社會以及健康醫(yī)療服務(wù)的成本帶來巨大的潛在的好處。
?。▉碓矗簢H在線）
