評論
打印
Is running on a treadmill easier than running outside? No.
在跑步機上跑步比在外面更輕松嗎？不。
It's true that on a treadmill, there is no air resistance.
在跑步機上跑步確實沒有空氣阻力。
To make up for that, some people set the treadmill's incline to 1 percent to approximate the amount of extra energy they'd use outdoors.
為了彌補這一點，一些人把跑步機的斜度設為1%，以接近他們在戶外使用的額外能量。
However, research shows that at slower speeds, there was no significant difference in the amount of oxygen uptake used for running inside versus outdoors.
然而，研究表明在速度較慢的情況下，室內和室外的跑步的耗氧量沒有明顯的差別。
In fact, many people think the "dreadmill" feels harder.
實際上，很多人覺得“可怕跑步機”更加困難。
Runners on treadmills who were asked to replicate a pace they had previously run on a track, for example, jogged more than two minutes per mile slower.
研究人員讓跑步者在跑步機上按照之前他們在跑道上的節奏來跑步，比如，每英里慢跑兩分鐘以上。
Irene Davis of Harvard Medical School, who studies the biomechanics of running, blames the treadmill's forcing them to stay at one speed, which is unnatural.
哈佛醫學院研究跑步生物力學的艾琳·戴維斯將其歸咎于跑步機迫使他們保持一個速度，這是不自然的。
For those who still use a treadmill, Davis recommends adjusting the speed and the incline according to how you feel.
對于那些使用跑步機的人來說，戴維斯建議根據個人的感覺來調整速度和斜度。
"Anything constant is not a good thing for your body," she says.
她表示，“任何持續不變的事情對身體都不是一件好事情。”
Does exercising slowly burn more fat? No.
慢節奏鍛煉會燃燒更多脂肪嗎？不會。
The idea of the "fat-burning zone" starts with the fact that the body can quickly turn carbohydrates into fuel, so they are called upon in an intense workout.
“脂肪燃燒區間”的概念起于一個事實，就是說身體可以快速地將碳水化合物轉化為燃料，因此在高強度的鍛煉中需要碳水化合物。
Fat is burned more slowly, making it an ideal fuel for a slow pace.
脂肪的燃燒更慢，這使得它成為慢節奏運動的理想燃料。
Unfortunately, while it is true that we burn proportionally more fat than carbohydrates at a slower pace, the amount of both burned will be much higher at higher intensities. So keep up the pace!
不幸的是，盡管慢節奏運動中脂肪燃燒的量要比碳水化合物更多，但是在更高的強度下，兩者的燃燒量都要比慢節奏運動高很多。所以要跟上節奏！
What should I be eating? Nothing.
我應該吃些什么呢？什么也不吃。
For a light workout, don't eat immediately before.
對于輕度鍛煉來說，運動前不要馬上吃東西。
While elite athletes will get more power if they increase their carbs for a few days before a big event, those who are exercising to stay healthy and lose weight don't need that energy boost.
對于精英運動員來說，如果他們在一次大型比賽之前幾天增加碳水攝入量，他們就會更有能量。而為健康和減肥而鍛煉的人并不需要這種能量補充。
Researchers at the University of Bath asked over-weight men to walk for an hour on a treadmill on an empty stomach and after a heavy breakfast.
英國巴斯大學的研究人員使超重的人分別在空腹和吃了豐富的早餐后在跑步機上步行一小時。
Sure enough, samples taken from their fat tissue afterward showed that more fat was used to fuel the exercise when the men fasted than when they had eaten.
果然，實驗后從他們的脂肪組織提取的標本顯示，空腹時比用餐后消耗的脂肪更多。
Post workout, eat protein, which provides the building blocks required for replenishing muscle, says Louise Burke, head of nutrition at the Australian Institute of Sport.
澳大利亞體育學院營養系主任路易絲·伯克表示，運動后攝入蛋白質，它會為補充肌肉提供材料。
She recommends eating about 20 grams of protein (the amount in about 3 eggs, 1 cup of lentils, or 3 ounces of lean beef )within 30 to 60 minutes of finishing an exercise session to build new muscle.
她建議在完成一次鍛煉的30分鐘至60分鐘內補充20克蛋白質（大約3個雞蛋，1杯扁豆，或3盎司瘦牛肉的蛋白質含量）來增肌。
In addition, include 20 grams of protein in every meal the following day.
此外，第二天的每頓飯都攝入20克的蛋白質。
