正文翻譯
There are many people out there (ahem, this writer included) who aren't sure weight training is for them. Don't get me wrong: I am a regular exerciser who usually fits in a quick run after work. But weight training? It seems kind of involved (requires complicated machines, right?), possibly embarrassing (I can't lift heavy things!) and my goal is not to get huge biceps (WWE anyone?).
有很多人(嗯，包括本文作者)不確定重量訓練是否適合他們。不要誤解我的意思:我是一個經常鍛鍊的人，通常適合在下班後快速跑步。但是重量訓練呢? 這似乎有點複雜(需要複雜的機器，對吧?)，可能會尷尬(我不能舉起重物!)，我的目標不是得到巨大的二頭肌(有人要用它去參加摔角嗎?)
Plus, who has the time? If you're like me, on a tight schedule with a job, family, pets, etc., a cardiovascular workout may seem like a better use of limited time.
而且，誰有時間?如果你像我一樣，工作、家庭、寵物等都已經夠我忙的了，那麼利用有限的時間進行心血管鍛鍊似乎是更好的選擇。
Right? Well ... not so fast. There are some pervasive myths about weight training — also called strength training or resistance training — that need some serious busting.
對吧?嗯…先別急著表示贊同。有一些關於重量訓練(也稱為力量訓練或阻力訓練)的普遍誤解，需要在這裡解釋一下。
Turns out there are loads of good reasons to add weight training to your regime or maybe even switch to it as a mid-pandemic fitness goal: improved movement control, better cognitive abilities, enhanced cardiovascular health, better bone development, reduction in chronic pain — and just plain old feeling better.
事實證明，有很多很好的理由把舉重訓練加入你的健身計劃，或者甚至把它作為一箇中期健身目標:提高運動控制能力，更好的認知能力，增強心血管健康，更好的骨骼發育，減少慢性疼痛——只是單純的感覺更好。
To give you a little inspiration, we talked to four experts who helped us bust common weight training myths and tell us why we should head down pump-iron alley.
為了給你一點啟發，我們採訪了四位專家，他們幫助我們打破了常見的重量訓練誤區，並告訴我們為什麼我們應該選擇泵鐵訓練。
MYTH: Weight lifting will make you Arnold-Schwarzenegger-huge!
傳言:舉重會讓你變得像阿諾德-施瓦辛格一樣高大!
Reality: Regular weight training can help you build lean muscle mass
事實:定期的重量訓練可以幫助你建立肌肉群
"Sure," trainer Blanton Brown-Rowan laughs, "that's true if you consume upwards of 3,000 calories a day and work out 4-plus days a week with really heavy weight loads." That's a specific program," she says, "that a person would follow for that goal." So bottom line: You're only going to get huge if you really want to and try super hard.
“當然，”教練布蘭頓·布朗-羅文笑著說，“如果你每天攝入3000卡路里以上，並以非常重的重量每週鍛鍊4天以上，那就是真的。”這是一個具體的專案，”她說，“人們會為了這個目標而遵循這個專案。”所以底線是:只有你真正想要並非常努力地嘗試，你才會變得強大。
What will happen instead? If you start regular weight-training, says trainer Aryan Siahpoushan, you become stronger and build lean muscle mass. The initial visible results can be especially dramatic, says Brown-Rowan, including pounds lost and big gains in strength. And if you want to get huge muscles, she adds, you can do that too — that's just a different program.
會發生什麼呢?如果你開始定期進行舉重訓練，教練雅利安·西亞波山(Aryan Siahpoushan)說，你會變得更強壯，肌肉質量也會更緊實。布朗-羅文說，最初的可見效果可能特別顯著，包括體重減輕和力量大幅增加。如果你想擁有大塊的肌肉，她補充道，你也可以做到——那只是一個不同的專案。
MYTH: Weight training won't help you lose weight
傳言:重量訓練不會幫你減肥
Reality: It's actually an excellent way to lose the flub
事實:這其實是消除肥肉的好方法
People think that just because you don't always lose weight when you're weight training, you aren't losing fat, Dr. Wayne Westcott, a fitness researcher, told WBUR in an interview. But the muscle you are gaining (while you lose that fat) is more compact than fat, says Westcott. "People say, kind of surprised, 'Well, I haven't lost weight, but I'm wearing different pant sizes.' If we didn't have scales, just had full length mirrors, people would do a much better job of deciding what kind of exercise they should do or not do."
健身研究員韋恩·韋斯科特博士在接受WBUR採訪時表示，人們認為，僅僅因為進行重量訓練時沒有減肥，就沒有減掉脂肪。但是你增加的肌肉(同時你減少的脂肪)比脂肪更緊密，Westcott說。“人們會有點驚訝地說，‘嗯，我沒有減肥，但我穿了不同尺碼的褲子。’”如果我們沒有磅秤，只有全身鏡，人們在決定應該做什麼運動或不做什麼運動時，會做出更好的選擇。”
Recent research backs up what Westcott is saying. A new study published last May found that weight training actually changes your body at the cellular level in a way that causes you to lose fat. And review of research published last week in the journal Sports Medicine concluded that, "Resistance training reduces body fat percentage, body fat mass and visceral fat in healthy adults." The trainers we spoke to weren't surprised at all by the research. Weight training burns fat just like cardio does, says Siahpoushan — maybe even better.
最近的研究支援了韋斯科特的說法。去年5月發表的一項新研究發現，舉重訓練實際上會在細胞水平上改變你的身體，從而使你減掉脂肪。上週發表在《運動醫學》(Sports Medicine)雜誌上的一篇研究綜述得出結論:“阻力訓練降低了健康成年人的體脂率、體脂量和內臟脂肪。”
與我們交談過的教練對這項研究一點也不感到驚訝。重量訓練就像有氧運動一樣燃燒脂肪，Siahpoushan說，甚至可能效果更好。
MYTH: You have to start when you're young
傳言:你必須在年輕的時候就開始負重訓練
原創翻譯：龍騰網 http://www.ltaaa.cn 轉載請註明出處
Reality: Heck no! You can start at any age
現實:完全胡扯! 你可以在任何年齡開始
Both trainers have clients of all ages and at all stages of fitness. "What's important is telling your trainer exactly what your fitness history is," says Siaphpoushan, "and it's OK if the answer is 'none at all.' " It's important if you're over 50 to also be under the care of a physician to watch out for health issues that can come up as you get older such as heart disease, warns Dr. Perry Smith, a neurologist in Bethesda, Md.
這兩名教練都有不同年齡和不同健身階段的客戶。“重要的是告訴你的教練你的健身歷史，”Siaphpoushan說，“如果答案是‘完全沒有’也沒關係。’”馬里蘭州貝塞斯達(Bethesda)的神經學家佩裡·史密斯(Perry Smith)博士警告說，如果你年過50，還要在醫生的照顧下注意隨著年齡增長可能出現的健康問題，比如心臟病，這一點很重要。
MYTH: You need fancy equipment and clothes
傳言:你需要高檔的裝置和衣服
Reality: You can find cheap or free choices and shoes are optional!
事實:你可以找到便宜或免費的選擇，鞋子也是有很多選項的!
"When gyms closed down, so many of my clients ran out and got weights at Goodwill or Target and those worked just fine," says Brown-Rowan, who trains people at their homes, in gyms, and recently, online. In fact, you may be able to get away with not buying equipment at all. "One client didn't have any weights on hand so we used her laundry detergent containers," says Brown-Rowan. Her "get started" list for clients only includes a set of light dumbbells, resistance bands and a mat to do floor work.
布朗-羅文說:“當健身房關門時，我的許多客戶跑出去，在Goodwill或Target健身，效果很好。”布朗-羅文，一個在人們的家裡、健身房和最近在網上做健身培訓的人。事實上，你可能完全不需要購買裝置。布朗-羅文說:“有個客戶手上沒有重物，所以我們就用了她的洗衣罐子。”她為客戶提供的“開始”清單隻包括一套輕型啞鈴、阻力帶和做地板動作的瑜伽墊。
As for what to wear? Just make sure it's something you can move in, says Brown-Rowan, adding that she has seen it all when it comes to what people wear to weight train. Just one caution, she says: "Please, please, for everyone's sake, wear clothes that you can bend over in and lift your legs in without showing off what we all don't need to see."
至於穿什麼呢?布朗-羅文說，只要確保你能穿進去就行了。她還說，她見過人們參加舉重訓練時穿各種各樣的一幅。她說，只有一個忠告:“拜託，拜託，為了每個人的利益，穿那些你可以彎腰和抬腿的衣服，而不是炫耀我們大家都不需要看到的東西。”
And shoes? Surprisingly (to us newbies) it's actually better to weight train barefoot, say both trainers. The reason, says Siaphpoushan, is that you need to be able to feel the floor with your foot to avoid foot positions that could throw your spine out of alignment. If you are not a fan of working out in bare feet, he says, invest in some flat-soled shoes labelled "cross-trainers."
那麼鞋呢子?令人驚訝的是(對我們新手來說)，這兩個教練都說，實際上赤腳負重訓練更好。Siaphpoushan說，原因是你需要能夠用你的腳感覺地板，以避免腳的位置會使你的脊柱偏離直線。他說，如果你不喜歡光腳鍛鍊，可以買一些標著“交叉運動鞋”的平底鞋。
MYTH: You need an expensive trainer
傳言:你需要一個昂貴的教練
Reality: You do need some expert guidance to get started, but you can find often find cheap or free help
事實:你確實需要一些專家的指導來開始，但你總是可以找到便宜或免費的幫助
原創翻譯：龍騰網 http://www.ltaaa.cn 轉載請註明出處
Weight training is a skill, say both trainers and you really do need expert guidance to set up a program to help you meet your goals — even if it is just for a lesson or two — and show you proper form so you don't injure yourself. But there are ways around the expensive part.
重量訓練是一項技能，教練和你都說你真的需要專家指導來建立一個專案來幫助你達到你的目標——即使只是一兩節課——並告訴你正確的形式，這樣你就不會傷害自己。但有辦法繞過昂貴的部分。
If you can't afford a trainer, find a friend (or a few friends) and split the cost, says Brown-Rowan. It's worth the investment to prevent injury and avoid burning out because you don't know what you're doing. If that isn't an option, check out your local community center or YMCA to see if they have affordable programs with a trainer who can help you get started.
如果你請不起教練，可以找個朋友(或幾個朋友)分攤費用，Brown-Rowan說。這是值得投資的，可以防止受傷，避免因為你不知道自己在做什麼而精疲力竭。如果可以的話，看看你當地的社群中心或基督教青年會，看看他們是否有你能夠負擔得起的培訓，看看誰可以幫助你開始。
And what about all those "experts" on YouTube? Both trainers say the internet is a blessing and a curse when it comes to fitness advice. "There's a lot of good information out there," says Siaphpoushan, "but there's also a lot of misinformation because it's an unregulated industry."
那麼YouTube上的那些“專家”呢?兩位教練都說，在提供健身建議方面，網際網路是福也是禍。“有很多好的資訊，”Siaphpoushan說，“但也有很多錯誤的資訊，因為這是一個不受監管的行業。”
Brown-Rowan says to look for someone talking about proper form, position and body mechanics, adding to look for experts that have been cited in legitimate news sources and medical journals.
布朗-羅文說，尋找那些談論正確的姿勢、體位和身體力學的人，並尋找那些在合法的新聞來源和醫學期刊上引用過的專家。
One place to start might be the USDA which has lixs to vetted exercise videos, including weight training. Respected health and fitness websites like Healthline provide free weight training guidance. Many colleges have online courses you can pay for to learn about weight training, including this one at Harvard. And there are an overwhelming number of weight training apps out there - so while you're getting started, you might stick with the better known ones like Nike that will have trainers to guide you
一個可以從美國農業部開始的地方，它有經過審查的運動影片的連結，包括重量訓練。像Healthline這樣受人尊敬的健康和健身網站提供免費的重量訓練指導。許多大學都有線上課程，你可以付費學習舉重訓練，包括哈佛大學的這個課程。現在市面上有大量的重量訓練應用程式——所以當你剛開始練習時，你可能會堅持使用更知名的應用程式，比如像耐克這樣有教練指導你的品牌。
原創翻譯：龍騰網 http://www.ltaaa.cn 轉載請註明出處
MYTH: Weight training is all about results you see — i.e. looking buff
誤解二:重量訓練就是看結果，也就是看起來很強壯
Reality: It can help with your overall health and fend off chronic illness
事實:它可以幫助你的整體健康和抵禦慢性疾病
There is quite a bit weight training does to prevent health issues before you even have them say both trainers. For one, says Siaphpoushan, it can help keep chronic pain at bay. A lot of our daily pains are from "using the wrong muscles when you're active over a long period of time — whether that activity is something routine [i.e. how you carry your work bag] or working out," he explains. "Strength training can rewire those movements so that your body can recruit the ideal muscle groups on a daily basis."
有相當多的重量訓練做預防健康問題。Siaphpoushan說，首先，它可以幫助控制慢性疼痛。他解釋說，我們每天的很多疼痛都是“當你長時間活動時，使用了錯誤的肌肉——無論是例行活動(比如，如何拿工作包)還是鍛鍊，”。“力量訓練可以改變這些動作，讓你的身體每天都能使用到理想的肌肉群。”
And it keeps your heart ticking. Weight training — just an hour a week — may reduce your risk of heart attack or stroke by 40-70%, says a 2018 study of about 13,000 adults. It also helps prevent osteoporosis by making your bones stronger in a way aerobic activity can't, says one study.
它讓你原諒心臟類疾病。2018年一項針對約1.3萬名成年人的研究表明，每週一小時的負重訓練可能會降低40-70%的心臟病發作或中風風險。一項研究表明，它還能讓你的骨骼更強壯，這是有氧運動做不到的，從而有助於預防骨質疏鬆症。
Still need more reasons? Weight training can reduce your cholesterol, help you manage diabetes, lower your resting blood pressure says another study, to name just a few.
還需要更多理由嗎?舉幾個例子，另一項研究表明，重量訓練可以降低你的膽固醇，幫助你控制糖尿病，降低你的靜息血壓。
MYTH: Weight training is all about the body
誤解二:重量訓練是關於身體的
Reality: It can give a mental health boost too, experts say.
事實:專家說，它也能促進心理健康。
It helps mental health in a number of ways. Brown-Rowan says a 2018 study found that weight training "significantly reduced depressive symptoms among adults" — regardless of health status, and even if they didn't get much stronger. Separate research from 2021 found that weight training also reduced anxiety as well as depression, improved sleep and self-esteem, and staved off fatigue, among other benefits.
它在很多方面都有助於心理健康。布朗-羅文表示，2018年的一項研究發現，無論健康狀況如何，舉重訓練“顯著減輕了成年人的抑鬱症狀”，即使他們沒有變得更強壯。2021年的另一項研究發現，重量訓練還能減少焦慮和抑鬱，改善睡眠和自尊，並避免疲勞，以及其他好處。
原創翻譯：龍騰網 http://www.ltaaa.cn 轉載請註明出處
It also keeps the brain working by staving off neurological disease. "A 2020 study suggests that [intensive weight training over 6 months] is really quite beneficial to parts of the brain involved in memory," says Dr. Darren Gitelman, a neurologist in Park Ridge, Ill. Smith says research on whether weight training helps with Parkinson's symptoms also showed positive results, including a study that found even moderate resistance training done regularly could help patients improve strength and balance.
它還能透過預防神經系統疾病來保持大腦工作。伊利諾伊州帕克裡奇(Park Ridge)的神經學家達倫·吉特曼(Darren Gitelman)博士說:“2020年的一項研究表明，(超過6個月的高強度負重訓練)確實對涉及記憶的大腦部分非常有益。”史密斯說，關於重量訓練是否有助於緩解帕金森症狀的研究也顯示出了積極的結果，其中一項研究發現，即使只是定期進行適度的阻力訓練，也可以幫助患者改善力量和平衡。
The bottom line...
分界線…
If it's ok with your doctor (and it's always good to at least check in with them when about to start a new program) weight training has a ton (pun intended) of benefits — some short term and many more long. It's just important that you commit to keeping it up, says Brown-Rowan.
如果你的醫生同意(當你準備開始一個新的專案時，至少向他們檢查一下總是好的)，重量訓練有大量的(雙關語)好處一些是短期的，很多是長期的。布朗-羅文說，重要的是你要堅持下去。
原創翻譯：龍騰網 http://www.ltaaa.cn 轉載請註明出處
"You really have to encourage people to be in it for the long haul and be aware of what they are NOT seeing," she says. Brown-Rowan compares strength training to brushing your teeth. You don't see the payoff every day but if you think about what your teeth would be like if you didn't brush them, you realize you're making a difference.
她說:“你必須鼓勵人們長期從事這項工作，並讓他們意識到他們忽略了什麼。”布朗-羅文把力量訓練比作刷牙。你不會每天都看到刷牙的好處，但如果你想想你不刷牙的牙齒會是什麼樣子，你會意識到你正在改變。
