关于健身的11个错误观念看看你中枪了？

　　无论你健身是为了变苗条、改善心情，还是拥有一身健美的肌肉，都要有正确的心态和方法。也许经常有一些过来人给你一些诚恳的建议，但这些建议不一定都是对的，比如，早上锻炼是最好的，举重可以把脂肪变成肌肉。真相到底是怎样的呢?

　　Myth #1: To stay in shape, you only need to work out once or twice a week.

　　流言1：为了保持体形，你只需要一个礼拜锻炼一次或者两次。

　　Truth: Once or twice a week won't cut it for sustained health benefits.

　　事实：一周一到两次的锻炼不会给身体健康带来持久的回报。

　　"A minimum of three days per week for a structured exercise program" is best, Shawn Arent, an exercise scientist at Rutgers University, recently told Business Insider.

　　罗格斯大学的运动科学家肖恩·阿伦特近日告诉商业内幕网说：“对一个结构合理的锻炼计划来说，一周至少要锻炼3次”才是最佳的。

　　"Technically, you should do something every day, and by something I mean physical activity - just move. Because we're finding more and more that the act of sitting counteracts any of the activity you do."

　　“严格来说，你每天都要练点啥，也就是说要活动一下。因为我们越来越清楚，久坐是会抵消掉你的锻炼成果的。”

　　Myth #2: The best time to work out is first thing in the morning.

　　流言2：早上锻炼是最好的。

　　Truth: The best time for a workout is whatever time allows you to exercise most consistently. Ideally, you want to make physical fitness a daily habit, so if late-night trips to the gym are your thing, stick with it. If you prefer a morning run, do that instead.

　　事实：锻炼没有最好的时段，无论什么时候都行，只要你能坚持。理想的情况下，你要让健身成为你的日常习惯，所以如果你喜欢晚上去健身房，那就坚持晚上去。如果你喜欢晨跑的话，那就晨跑。

　　Don't have a preference? Some research suggests that working out first thing in the morning might help speed weight loss by priming the body to burn more fat throughout the day.

　　对时间没啥特别的偏好?有一些研究指出，早上起床后锻炼能让身体在一天中燃烧更多的脂肪，加速减重。

　　Myth #3: Weight lifting turns fat into muscle.

　　流言3：撸铁能把脂肪变成肌肉。

　　Truth: You can't turn fat into muscle. Physiologically speaking, they're two different tissues. Adipose (fatty) tissue is found under the skin, sandwiched between muscles, and around internal organs like the heart.

　　事实：脂肪是不会变成肌肉的。从生理学方面来说，这完全是两种不同的组织。脂肪组织被夹在皮肤和肌肉中间，还会包裹在心脏等器官的外部。

　　Muscle tissue - which can be further broken down into three main types - is found throughout the body.

　　而肌肉组织可以被细分为3个主要类型(平滑肌、心肌和骨骼肌)，分布于全身。

　　What weight training really does is help build up the muscle tissue in and around any fat tissue. The best way to reduce fat tissue is to eat a healthy diet that incorporates vegetables, whole grains, lean proteins and healthy fats like olive oil and fish.

　　撸铁真正能做到的是帮你锻炼脂肪组织内部和周围的肌肉组织。减脂的最佳途径是吃健康的膳食：蔬菜、粗粮、瘦肉蛋白，以及橄榄油和鱼这样的健康脂肪。

　　Myth #4: Puzzles and games are the best 'brain workout' around.

　　流言4：解谜和游戏是最佳的“大脑锻炼”方式。

　　Truth: Plain old physical exercise seems to beat out any type of mental puzzle available, according to a wealth of recent research.

　　事实：根据多项近期的研究结论，普通的身体锻炼似乎能打败任何种类的脑力游戏。

　　Two new studies published last spring suggest that aerobic exercise - any activity that raises your heart rate and gets you moving and sweating for a sustained period of time - has a significant, overwhelmingly beneficial impact on the brain.

　　去年春天发表的两个研究结果表明，能让你心跳加快、挥汗如雨的有氧运动对大脑有着显著的、绝对有益的影响。

　　"Aerobic exercise is the key for your head, just as it is for your heart," wrote the authors of a recent Harvard Medical School blog post.

　　“有氧运动对你的心脏很重要，对大脑来说也一样重要，”近期哈佛大学医学院的博文中写道。

　　Myth #5: Exercise is the best way to lose weight.

　　流言5：锻炼是减肥的最佳方式。

　　Truth: If you're looking to lose weight, you shouldn't assume that you can simply 'work off' whatever you eat. Experts say slimming down almost always starts with significant changes to your eating habits.

　　事实：如果你想要减肥，你就不要用“我吃下去的卡路里都能燃烧掉”来自我催眠。专家表示，瘦下来主要靠明显改变自己的饮食习惯。

　　"In terms of weight loss, diet plays a much bigger role than exercise," University of Texas exercise scientist Philip Stanforth tells Business Insider.

　　得克萨斯州立大学的运动科学家菲利普·斯坦福斯说：“在减肥这方面，饮食比锻炼重要得多。”

　　That said, being active regularly is an important part of any healthy lifestyle.

　　即便如此，定期锻炼在任何健康的生活方式中都是很重要的一部分。

　　And when it comes to boosting your mood, improving your memory, and protecting your brain against age-related cognitive decline, research suggests exercise may be as close to a wonder drug as we'll get.

　　当谈到改善情绪、增强记忆力以及预防大脑因年老产生认知衰退时，研究人员表示，锻炼可能是我们最唾手可得的“灵丹妙药”。