那些你不知道的减肥5个误区
来源:    发布时间: 2018-09-27 02:22   34 次浏览   大小:  16px  14px  12px


有一些女同胞总是抱怨:每天也有运动,为什么我就是瘦不下来呢?在形形色色的减肥观念中,有不少是假象,这种假象在无形中将人们带入各种减肥误区。



Some women always complain that the

有一些女同胞总是抱怨:每天也有运动,为什么我就是瘦不下来呢?在形形色色的减肥观念中,有不少是假象,这种假象在无形中将人们带入各种减肥误区。

Some women always complain that there are sports every day. Why can't I lose weight? In all kinds of weight loss concepts, there are many illusions, this illusion will invisibly lead people into a variety of weight loss errors.

 

推荐阅读:中药石斛的功效与作用及食用方法

Recommended reading: the efficacy and function of Chinese medicine Dendrobium and its edible method

误区一:减肥就为苗条

Myth 1: losing weight is slim.

有调查显示,我国减肥大军中,只有1/4的人认为减肥是为了健康,有3/4的人认为是为了更苗条。

A survey shows that only one-fourth of the Chinese weight loss army think that weight loss is for health, and three-quarters think it is for slimmer.

在医学上,肥胖确实是一种病,它会带来一系列心理和生理问题,且还是糖尿病、心血管病、高血压等常见疾病的危险因素。但如果盲目地追求苗条,可能会引起身体诸多的毛病,如贫血、血尿、脱发、子宫脱垂等,还可造成不孕。美国最近对3683名女性的调查研究发现:体瘦的女性髋骨骨折发生率比标准体重的女性高1倍以上。这是由于过瘦的人体内雌激素水平不足,影响钙与骨结合,无法维持正常的骨密度,因此容易出现骨质疏松、发生骨折。

Obesity is indeed a medical disease that causes a range of psychological and physiological problems and is also a risk factor for common diseases such as diabetes, cardiovascular disease, hypertension and so on. But if the pursuit of slim blindly, may cause a lot of physical problems, such as anemia, hematuria, alopecia, uterine prolapse, etc., can also cause infertility. A recent study of 3,683 women in the United States found that skinny women had more than double the incidence of hip fractures compared to women of standard weight. This is due to the lack of estrogen levels in the body, affecting calcium and bone binding, can not maintain normal bone density, so prone to osteoporosis, fracture.

误区二:一周内就见效

Myth two: effective within a week.

很多人把减肥做为一种短期行为,恨不能一天就瘦下来。如果短期内没有实现目标,就觉得这种方法不行,再换一种,试完不行又换一种。有的人把减肥的目标定得很高,动辄就要在一个月内瘦20公斤。

Many people regard weight loss as a short-term behavior, and they can't afford to lose weight one day. If you don't achieve your goal in the short term, you will feel that this method is not feasible. If you change it, try it out and change it. Some people set the goal of losing weight so high that they often lose 20 kilograms in a month.

实际上,如果你能够在一段时间里把体重减轻5%-10%,从科学的数据来说那你患那些疾病的危险因素就已经下降了,虽然说,从苗条看可能减5%-10%看不出来多大效果,但是从健康来说已经有效了,所以你不能说你减得少就失望了。

In fact, if you can lose 5% to 10% of your weight over a period of time, the scientific data suggests that your risk factors for those diseases have dropped. Although it may not be as effective to lose 5% to 10% of your weight from slim, it's already effective in terms of health, so you can't say you're disappointed to lose less.

误区三: 运动强度越大越好

Myth three: the greater the intensity of exercise, the better.

运动有很多种,有的运动强度很大,有的比较缓和。有些人认为运动强度大,减肥效果就好,这是一个误区。每个人特别是女性的负荷量有限,如果选择自己身体承受不了的运动做,会使心脏及机体负荷过度,影响心脏的健康。

There are many kinds of sports, some of which are strong in exercise and some are mild. Some people think that exercise intensity is great and weight loss is good. This is a mistake. Everyone, especially women, has a limited load. If one chooses exercises that his body can not bear, it will overload the heart and body and affect the health of the heart.

运动时,注意心率要提高到最高和最低的安全心率范围内。对于运动减肥健身的朋友来说,运动时接近最低心率就可以了。这样的运动强度不仅能达到减肥的目的,而且对增强心血管系统和呼吸系统的功能都有很好的效果。

During exercise, the heart rate should be increased to the highest and lowest safe heart rate range. For friends who exercise weight loss and exercise, they are close to the lowest heart rate when they exercise. Such exercise intensity can not only achieve the purpose of losing weight, but also to enhance the cardiovascular and respiratory system functions have a good effect.

 

推荐阅读:中医养生:玫瑰花茶的功效与作用

Recommended reading: health preserving of traditional Chinese medicine: efficacy and function of rose tea

 


误区四:运动时间越长越好

Myth four: the longer you exercise, the better.

不管做任何事情都要遵循适度原则,很多东西不是说越多越好,运动也一样。

Whatever you do, follow the principle of moderation. Many things don't mean that the more the better, so does exercise.

运动的时候,肌体会产生乳酸,长时间的运动会让乳酸大量堆积在身体内部。而乳酸正是造成肌肉疲劳、酸痛、痉挛的主要原因。所以,运动的时候不注意适量原则会让你第二天疲惫不堪,更没精神。运动后若以慢跑或其它轻松的方式进行整理运动,可以提升乳酸的排除效率。

During exercise, the body produces lactic acid, and prolonged exercise causes lactic acid to accumulate in large quantities in the body. Lactic acid is the main cause of muscle fatigue, pain and spasticity. Therefore, when you exercise, you do not pay attention to the right amount of principle. It will make you second days exhausted and less energetic. After exercise, if you do it by jogging or other relaxed way, you can improve the efficiency of lactic acid removal.

误区五:练哪里减哪里

Misunderstanding five: where to reduce where to practice

很多人都有这样的想法,我的手臂粗了,就多做做手部的运动,腿胖了就要多跑跑步。这种想法是不现实的,脂肪是全身性的,并非练哪个部位就可以减哪个部位的多余脂肪。

A lot of people have this idea, my arm is thick, do more hand exercises, leg fat will be more running. The idea is unrealistic. Fat is systemic, and it is not possible to reduce excess fat in any part of the body by practicing it.

首先,局部运动易疲劳,消耗的总能量少,且不能持久;第二,脂肪供能是由神经和内分泌系统调节控制,但这种调节是全身性的,哪里供血条件好,有利于脂肪消耗,哪里就能减肥。例如,减肥者运动一段时间后,腰围不见小多少,可脸颊却消瘦了,原因就在于此。运动消耗的热量大于摄入的热量,才会导致全身脂肪的减少,而不会只减一个部位。

First of all, local exercise is easy to fatigue, consume less total energy, and can not last; second, fat supply is regulated by the nervous and endocrine system control, but this regulation is systemic, where the blood supply conditions are good, conducive to fat consumption, where you can lose weight. That's why, for example, a dieter's waist doesn't look much smaller after exercising for a while, but his cheeks lose weight. Exercise consumes more calories than you consume, which leads to a reduction in body fat, not just one part.