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Ten
Great Myths of Physical Fitness
保持身体健康的十大误区（2）
早晨是锻炼的最佳时间段?
运动量越强，消耗热量就越快?
想快些减肥，慢跑时就应多穿一套运动衣（这样就能多出汗）？
坚持练举重，就会有健美运动员那样的身材和肌肉？
[6]This misconception is the basis for another
related and frequently 『经常地』repeated myth:
[6]基于这一错误观念，另一相关的经常出现的误区是：
Myth 4: I don't want to start building muscle,
because if I stop working out my muscle will turn to fat.
误区四：我不想进行健美得便原因是因为：一旦停止锻炼，肌肉就会又变成脂肪。
[7] To repeat: muscle can't turn into fat.
Fat can't turn into muscle. "The reason many retired 『退休的』athletes
often appear overweight is simple," says Joshua Simon, assistant
professor of applied physiology『应用生理学』and education at Teachers
College, Columbia University. "They don't use their muscles
as much as they did in competitive『竞争的；竞争性的』days. Thus their muscles
get smaller. But they're still eating about the amount they used
to, so they gain fat."
[7]再重复一遍：肌肉不能转换成脂肪，脂肪也不能转换成肌肉。哥伦比亚大学教师学院应用生理学和教育部副教授约叔亚·西蒙说："很多退役的专业运动员常会超重的原因很简单，他们没有象在运动生涯中那样频繁地使用肌肉，于是肌肉萎缩下来。但他们吃的却还和过去一样，身体发福自然就在所难免了�"
Myth 5: The harder I work, the faster I'll
burn off calories.
误区五：运动量越强，消耗热量就越快。
[8]Eager to get in『到达』shape, the novice『新手；初学者』hops『跳过；跃过』on
a stationary『固定的；』bike, cranks up『开动，加快』 the tension and pedals『骑自行车』away.
A few minutes later, he is forced to stop, gasping 『喘气，透不过气』for
breath, but proud because he gave his heart a real workout and burned
off plenty of calories. Or did he?
[8]新参加健身的人急于恢复体形，就在固定健身车上拼命连续地蹬着。几分钟后，累得气喘如牛被迫停下来，自觉得意洋洋，给了自己的心脏一次真正的锻炼，消耗掉很多热量。真是这样吗？
[9]"In terms of caloric expenditures『支出；消费』,
time is more important than intensity『强烈；极度』," says Otto. And
the average person cannot sprint 『疾跑』or pedal at a high intensity
for very long.
[9]"就热量消耗而言，时间比强度更重要，"奥托这样说。并且一般人不能做到长时间高强度地快跑或蹬车。
[10]"When it comes to conditioning『训练』your
heart and burning calories," adds Simon, "a slower, steady
pace is going to burn off more calories in the long run than are
short bursts『爆发』of exhaustive『竭力的』 exercise." Stick with activities
such as light jogging or walking, which are "aerobic『增氧的；需氧的』,"
meaning literally "active in the presence of oxygen,"
as opposed to spurts『爆发』of high-intensity exercise, like a 100-yard
dash.
[10]西蒙补充道："与那种爆发性的令人精疲力竭的锻炼相比，长时间有节奏地慢跑消耗的热量更多。""有氧性健身"的字面意思是"在有氧状态下主动的锻炼"，坚持慢跑或散步这样的运动，正是有别于百米冲刺之类的高强度爆发性运动的。
Myth 6: No pain, no gain.
误区六：一分痛苦，一分收获
[11] This may be true if you're training
for the Olympic team. But for the average person, pain is a warning,
not a threshold『门槛』that needs to be crossed to make progress. "Everyone
should pay attention to what his body tells him, " says Murphy.
"If it hurts, back off『止住；延缓』."
[11]如果是对于参加奥林匹克运动会的队员来说，这可能是对的，但对于平常人来说，疼痛是一种警告，而不是为取得进步需要跨跃的门槛。墨菲说"每个人都应该注意身体做出的警示。如果有了疼痛感，应该退下来。"
[12]That doesn't mean exercise should involve『需要；意味着』no
strain 『竭力，超过极限』or stress. But, as Harvey points out, "There's
a difference between pain and discomfort. True pain indicates『指示；指出』an
injury『伤害；损害』. The treatment for injury is rest, not more pain."
（12）但这并不是说运动就不用竭尽全力，不应有强度和压力。哈维指出�"疼痛和不适是有区别的。疼痛表明受到了伤害。治愈疼痛需要的是休息，而不是更大的疼痛。"
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