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=====精彩回顧=====
Best Way to Beat Belly Fat
怎樣最有效地減少腹部脂肪
In a new study about the best way to beat belly fat, Dr. Jenny Ashton here to talk about it.
一項(xiàng)研究披露了減少腹部脂肪的最佳方法,我們有請(qǐng)Jenny Ashton博士來(lái)介紹一下。
And Jenny, it turns out that is not just exercise but the kind of exercise that makes the difference.
Jenny,事實(shí)證明,起作用的不僅僅是鍛煉，而且鍛煉的方式也至關(guān)重要。
Exactly, and this is a very large study at Harvard that look at middle aged men followed them for 12 years, found that the men who lifted weights for more than 25 minutes every day gained the less fat around their midsection than the men who engaged in moderate.
確實(shí)如此,這是哈佛大學(xué)一項(xiàng)非常大型的調(diào)查,對(duì)中年男性進(jìn)行了12年的跟蹤研究,結(jié)果發(fā)現(xiàn)相比從事溫和運(yùn)動(dòng)，男性每天舉重超過(guò)25分鐘腹部脂肪減少更為明顯。
That sounds a lot.
聽(tīng)上去很明顯。
It is a lot.
確實(shí)很明顯。
But again, a lot of people are trying to get a little bit of workout in everyday.
但很多人在日常生活中都只是進(jìn)行少量鍛煉。
They found that the men who engaged in hard cardio gained less overall body weight.
他們發(fā)現(xiàn)從事強(qiáng)力有氧運(yùn)動(dòng)的男性整體體重增加得更少。
But again, the waist circumference here was a surprise.
但是,腰圍令人感到吃驚。
It's so interesting because you think you would lift weights, you think it can build up your arms and your legs.
非常有趣,因?yàn)槟阏J(rèn)為舉重的時(shí)候,可以增強(qiáng)你的手臂和雙腿的肌肉。
But it really is about core.
但確實(shí)是關(guān)鍵所在。
Why not just do both, do a combination of both?
為什么不都做呢,二者結(jié)合不更好嗎?
Well, that would be the ideal.
嗯,那是理想狀態(tài)。
But remember here, in term of the physiology, we are looking at two things.
但是請(qǐng)記住,在鍛煉中我們要注意兩件事。
As we age, everyone loses lean muscle mass.
隨著年齡的增長(zhǎng),每個(gè)人的肌肉質(zhì)量都會(huì)下降。
That's a process called sarcopenia.
這個(gè)過(guò)程被稱(chēng)為肌肉減少癥。
That's not great for our health.
這對(duì)我們的健康不是很好。
The other thing would happens as we age, we get a little wider around the midsection that belly fat or visceral fat which we've heard is also really bad for our health.
隨著年齡的增長(zhǎng)，另一件事也會(huì)如期而至,我們的腹部也會(huì)越來(lái)越大,我們聽(tīng)說(shuō)過(guò)，腹部脂肪或內(nèi)臟脂肪對(duì)我們的健康不利。
So to try to kill two birds in one stone here and find an exercise that does both, that's the key and the effect that the weights help to the waist circumference was really surprising.
所以在這里我們?cè)囋囈慌e兩得，能夠同時(shí)解決兩個(gè)問(wèn)題的方法,這是關(guān)鍵，而且有舉重居然能減小腰圍，確令人驚訝。
But what types of exercises are you thinking in?
但是你在考慮哪種類(lèi)型的運(yùn)動(dòng)?
Is this a thing for women?
女性能夠做這種運(yùn)動(dòng)嗎?
Look, it's great for men and women.
看,男女皆宜。
And there are key facts here, you need to pump air, OK?
關(guān)鍵的事實(shí)是你需要吸入氧氣，對(duì)嗎?
So we actually need to get in to the gym lift weights and if you can do a little of that everyday, that's important.
我們實(shí)際上需要去健身房舉重,而且你要每天都做一點(diǎn),這很重要。
Cardio, you've got your cardio on, that's a very important for cardio vascular well-being as well as body fat.
有氧運(yùn)動(dòng),你要做有氧運(yùn)動(dòng),這對(duì)心血管健康以及身體脂肪非常重要。
And the other thing is good nutrition.
另一方面則是營(yíng)養(yǎng)。
None of these matters if we don't eat well.
如果我們營(yíng)養(yǎng)不良一切都無(wú)濟(jì)于事。
So that's kind of a no brainer, but the lifting weights to combat the midsection, get into the gym.
這再簡(jiǎn)單不過(guò),但舉重能夠修整腹部脂肪,所以上健身房鍛煉吧。
