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The Mathematics Of Middle-Age Spread
中年發(fā)福傷不起
Let's say you're an 18 year old male who runs every other day, logging 12 miles a week.
假設(shè)你是一個(gè)18歲的男性，每隔一天就會(huì)跑步，算下來每周會(huì)跑12英里。
Now fast-forward to your late 40′s. Your eating habits are the same. To maintain your high school weight, how many miles a week would you need to run? Believe it or not, you'd have to multiply your weekly mileage 4 and 1/2 times, increasing it from 12 to 54 miles a week!
現(xiàn)在，把你的年齡快速往后推到40多近50歲。你的飲食習(xí)慣不變。為了保持你高中時(shí)的體重，你一周需要跑多少英里呢？信不信由你，你得把每周的英里數(shù)乘以4.5，也就是從每周的12英里增加到54英里！
Unless you take up weekly double marathons in middle-age, it's impossible simply to "outrun" middle-age spread. That's because metabolism decreases with age. At 50 you just don't burn as many calories as you did at 18. Luckily, there are other factors in this equation. Gradually eating less is one way to make up the difference, since metabolism slows by about 100 calories every ten years. That's equivalent to a tablespoon of butter. To keep pace with metabolic changes, your daily menu at 40 could include everything you ate at 30, minus that tablespoon of butter!
除非你在人到中年時(shí)，每周進(jìn)行兩次馬拉松長跑，否則絕不可能輕易逃脫中年發(fā)福。這是因?yàn)椋玛惔x的過程隨年齡而逐漸放緩。到了50歲，你就不能像18歲 時(shí)一樣燃燒同樣多的卡路里。幸運(yùn)的是，在這個(gè)等式中還有其他的影響因素。減少食量是一種彌補(bǔ)差額的方法，因?yàn)樾玛惔x的過程每隔十年就會(huì)降低100卡路里 的消耗。這個(gè)數(shù)字相當(dāng)于一大匙黃油的熱量。為了跟上新陳代謝過程的不斷變化，你在40歲時(shí)的每日菜單必須在30歲時(shí)的食譜里減少一大匙黃油。
However, cutting more calories every ten years gets trickier, and limiting food intake alone isn't the healthiest approach, anyway. Between our 20th and 70th birthdays, most of us lose about 30% of our muscle cells. Loss of muscle mass is the main reason metabolism slows down in the first place, since resting metabolic rate is directly related to lean body mass that's mostly muscle. Maintaining or increasing muscle mass through strength training ups your metabolism and burns more calories, even while you're sitting on the couch! Two or three sessions a week, using free weights or equipment at a gym, will do the trick.
然而，每隔十年減少更多的熱量攝入越來越棘手，并且，不管怎樣，僅僅限制食物攝取并不是一條健康的途徑。在我們20歲生日和70歲的生日之間，我們中大多 數(shù)人喪失了大約30%的肌肉細(xì)胞。本來，肌肉數(shù)量的減少是新陳代謝減緩的主要原因。這是由于停滯的新陳代謝率與大部分為肌肉的“瘦肉組織”直接相關(guān)。通過 體能訓(xùn)練來維持或增加瘦肉組織，能提高你的新陳代謝和增加更多熱量消耗，甚至當(dāng)你坐在沙發(fā)上時(shí)也可以做到！一周花上兩到三次時(shí)間，利用好健身房里的力量訓(xùn) 練器材或裝備，你就能獲得理想的效果。
