Great Myths of Physical Fitness
Myth 7: I want to lose weight fast, so I'll
wear an extra sweat suit while I jog.
"Increased sweating merely dehydrates
『脱水』you more quickly," says Otto. "When you weigh yourself,
that will appear as weight loss. But within twenty-four to thirty-six
hours your body will return to normal hydration『水合作用』. It's simply
a temporary water-weight loss that you're seeing. And, under some
conditions, that loss could be dangerous."
The principal way the body has to dissipate
『散发』heat is through the skin, Murphy explains. In a doubled or rubber
sweat suit, the body is unable to evaporate 『蒸发』sweat, and therefore
retains heat. Dehydration and heat stroke are sometimes encountered『遇到』by
football players, who usually were helmets『头盔；帽盔』, pads and jerseys
(运动) , while runners and marathoners『跑马拉松的人』, who typically run
in shorts and mesh tank tops『网状背心或短袖汗衫』, dissipate『驱散；消散』heat more
easily. So dress in lightweight, loose-fitting clothes for workouts.
Myth 8: If some exercise is good, more must
Too much of a good thing can have negative『反面的，消极的』consequences『后果，影响』.
Overtraining, notes Simon, is a problem, especially for beginners.
The body needs time to rest and recover. In fact, it's during those
periods of rest that the positive『积极的；建设性的』adaptations『调整，适应』we
seek from training (increased muscle mass, improved cardiovascular『心血管』conditioning)
actually take place.
Furthermore, exercise reaches a point
of diminishing『减少的』returns. "If you exercise three times a
week," Simon says, "you're making gains. But if you exercise
six times a week, your gains will not be twice as great; they'll
be only slightly higher. You also increase the risk of injuries
due to overtraining."
 What's the answer? "Moderation『适度』,"
declares Murphy. "It's the answer to everything, in eating,
in drinking, in exercise."
Myth 9: Don't eat before working out.
"World records have been set by
athletes who ate hamburgers and brownies 『巧克力小方饼』moments before
their event," says Otto. "But, some people can't eat for
hours before exercise without feeling sick. It's really an individual
 In fact, it might be advisable to exercise
after eating. Simon notes that mild exercise shortly after a meal
can burn up more calories than exercise done later on. So the custom
of an after-dinner stroll 『散步』 may have medical validity 『确证』.
Myth 10: It's better to work out in the morning.
Only if you're in the Marines『海军陆战队』and
you're ordered to. "Exercise whenever it's most convenient
for you," advises Otto. The sole『唯一的』exception is during hot
weather when, Murphy notes, you should exercise in early morning
or late evening to avoid the hottest, most humid『潮湿的』hours.
She has the sole responsibility for bringing up the child.
Phil is the sole heir to all that property.
1. This may be true if you're training for the Olympic team. But
for the average person, pain is a warning, not a threshold that
needs to be crossed to make progress.（11）
2. There's a difference between pain and discomfort. True pain indicates
an injury. The treatment for injury is rest, not more pain."(12)