读者文摘:保持体形的干货建议(3)

Is running on a treadmill¹ easier than running outside? No.

在跑步机上跑步比在外面更轻松吗？不。

It's true that on a treadmill, there is no air resistance.

在跑步机上跑步确实没有空气阻力。

To make up for that, some people set the treadmill's incline to 1 percent to approximate the amount of extra energy they'd use outdoors.

为了弥补这一点，一些人把跑步机的斜度设为1%，以接近他们在户外使用的额外能量。

However, research shows that at slower speeds, there was no significant difference in the amount of oxygen uptake used for running inside versus² outdoors.

然而，研究表明在速度较慢的情况下，室内和室外的跑步的耗氧量没有明显的差别。

In fact, many people think the "dreadmill" feels harder.

实际上，很多人觉得“可怕跑步机”更加困难。

Runners on treadmills³ who were asked to replicate⁴ a pace they had previously⁵ run on a track, for example, jogged more than two minutes per mile slower.

研究人员让跑步者在跑步机上按照之前他们在跑道上的节奏来跑步，比如，每英里慢跑两分钟以上。

Irene Davis of Harvard Medical School, who studies the biomechanics of running, blames the treadmill's forcing them to stay at one speed, which is unnatural⁶.

哈佛医学院研究跑步生物力学的艾琳·戴维斯将其归咎于跑步机迫使他们保持一个速度，这是不自然的。

For those who still use a treadmill, Davis recommends adjusting the speed and the incline according to how you feel.

对于那些使用跑步机的人来说，戴维斯建议根据个人的感觉来调整速度和斜度。

"Anything constant is not a good thing for your body," she says.

她表示，“任何持续不变的事情对身体都不是一件好事情。”

Does exercising slowly burn more fat? No.

慢节奏锻炼会燃烧更多脂肪吗？不会。

The idea of the "fat-burning zone" starts with the fact that the body can quickly turn carbohydrates⁷ into fuel, so they are called upon in an intense workout.

“脂肪燃烧区间”的概念起于一个事实，就是说身体可以快速地将碳水化合物转化为燃料，因此在高强度的锻炼中需要碳水化合物。

Fat is burned more slowly, making it an ideal fuel for a slow pace.

脂肪的燃烧更慢，这使得它成为慢节奏运动的理想燃料。

Unfortunately, while it is true that we burn proportionally more fat than carbohydrates at a slower pace, the amount of both burned will be much higher at higher intensities⁸. So keep up the pace!

不幸的是，尽管慢节奏运动中脂肪燃烧的量要比碳水化合物更多，但是在更高的强度下，两者的燃烧量都要比慢节奏运动高很多。所以要跟上节奏！

What should I be eating? Nothing.

我应该吃些什么呢？什么也不吃。

For a light workout, don't eat immediately before.

对于轻度锻炼来说，运动前不要马上吃东西。

While elite⁹ athletes will get more power if they increase their carbs for a few days before a big event, those who are exercising to stay healthy and lose weight don't need that energy boost.

对于精英运动员来说，如果他们在一次大型比赛之前几天增加碳水摄入量，他们就会更有能量。而为健康和减肥而锻炼的人并不需要这种能量补充。

Researchers at the University of Bath asked over-weight men to walk for an hour on a treadmill on an empty stomach and after a heavy breakfast.

英国巴斯大学的研究人员使超重的人分别在空腹和吃了丰富的早餐后在跑步机上步行一小时。

Sure enough, samples taken from their fat tissue afterward¹⁰ showed that more fat was used to fuel the exercise when the men fasted than when they had eaten.

果然，实验后从他们的脂肪组织提取的标本显示，空腹时比用餐后消耗的脂肪更多。

Post workout, eat protein, which provides the building blocks required for replenishing muscle, says Louise Burke, head of nutrition at the Australian Institute of Sport.

澳大利亚体育学院营养系主任路易丝·伯克表示，运动后摄入蛋白质，它会为补充肌肉提供材料。

She recommends eating about 20 grams of protein (the amount in about 3 eggs, 1 cup of lentils, or 3 ounces of lean beef )within 30 to 60 minutes of finishing an exercise session to build new muscle.

她建议在完成一次锻炼的30分钟至60分钟内补充20克蛋白质（大约3个鸡蛋，1杯扁豆，或3盎司瘦牛肉的蛋白质含量）来增肌。

In addition, include 20 grams of protein in every meal the following day.

此外，第二天的每顿饭都摄入20克的蛋白质。

1 treadmill   

n.踏车；单调的工作

参考例句：

• The treadmill has a heart rate monitor.跑步机上有个脉搏监视器。
• Drugs remove man from the treadmill of routine.药物可以使人摆脱日常单调的工作带来的疲劳。

2 versus   

prep.以…为对手，对；与…相比之下

参考例句：

• The big match tonight is England versus Spain.今晚的大赛是英格兰对西班牙。
• The most exciting game was Harvard versus Yale.最富紧张刺激的球赛是哈佛队对耶鲁队。

3 treadmills   

n.枯燥无味的工作[生活方式]( treadmill的名词复数 )；（尤指旧时由人或牲畜踩动踏板使之转动的）踏车；（锻炼身体的）跑步机，走步机

参考例句：

• But soon, you may think microwave ovens and treadmills too. 但是不久的将来，您可能还会想到微波炉或健身踏车什么的。 来自互联网
• The Gym has several treadmills an X-trainer machine, bicycles, weights and mats for floor work. 体育馆里配备了：跑步机、教练机、自行车、哑铃和专为做地板运动准备的垫子。 来自互联网

4 replicate   

v.折叠，复制，模写；n.同样的样品；adj.转折的

参考例句：

• The DNA of chromatin must replicate before cell division.染色质DNA在细胞分裂之前必须复制。
• It is also easy to replicate,as the next subsection explains.就像下一个小节详细说明的那样，它还可以被轻易的复制。

5 previously   

adv.以前，先前（地）

参考例句：

• The bicycle tyre blew out at a previously damaged point.自行车胎在以前损坏过的地方又爆开了。
• Let me digress for a moment and explain what had happened previously.让我岔开一会儿，解释原先发生了什么。

6 unnatural   

adj.不自然的；反常的

参考例句：

• Did her behaviour seem unnatural in any way?她有任何反常表现吗？
• She has an unnatural smile on her face.她脸上挂着做作的微笑。

7 carbohydrates   

n.碳水化合物，糖类( carbohydrate的名词复数 )；淀粉质或糖类食物

参考例句：

• The plant uses the carbohydrates to make cellulose. 植物用碳水化合物制造纤维素。 来自《简明英汉词典》
• All carbohydrates originate from plants. 所有的碳水化合物均来自植物。 来自辞典例句

8 intensities   

n.强烈( intensity的名词复数 )；（感情的）强烈程度；强度；烈度

参考例句：

• At very high intensities, nuclear radiations cause itching and tingling of the skin. 当核辐射强度很高时，它能使皮肤感到发痒和刺痛。 来自辞典例句
• They ask again and again in a variety of ways and intensities. 他们会以不同的方式和强度来不停地问，直到他得到自己想要的答案为止。 来自互联网

9 elite   

n.精英阶层；实力集团；adj.杰出的，卓越的

参考例句：

• The power elite inside the government is controlling foreign policy.政府内部的一群握有实权的精英控制着对外政策。
• We have a political elite in this country.我们国家有一群政治精英。

10 afterward   

adv.后来；以后

参考例句：

• Let's go to the theatre first and eat afterward. 让我们先去看戏，然后吃饭。
• Afterward,the boy became a very famous artist.后来，这男孩成为一个很有名的艺术家。