鍛鍊沒效果?可能你的鍛鍊方法根本就不對!
Exercising But Not Seeing Results? You May Be Doing the Wrong Workout for Your Body
鍛鍊沒效果？可能你的鍛鍊方法根本就不對！Resolved to rev up your fitness routine in 2017? The secret to producing real results may be ditching your old workout and trying something entirely new. Experts who study the science of human movement have known for years that not everyone responds to exercise in the same way.
想在2017年加快健身大計？不如試着拋棄原有健身計劃，嘗試點新鮮玩意兒吧！研究人體運動科學的專家早就發現，同樣的鍛鍊方法下並不是所有人都能取得成效。
Now there's new evidence suggesting that a person's individual response to exercise may depend on the type of workout—and that switching from one routine to another could make all the difference.
現在，科學家對“鍛鍊效果取決於鍛鍊方式”的問題，又有了新證據。他們發現，適時更換訓練計劃能讓鍛鍊效果有巨大改善。
"What our study shows is that if you're doing one type of exercise and you're not getting the optimal result, you can switch to a different stimulus and that may help you," says Brendon Gurd, PhD, associate professor of muscle physiology at Queens University School of Kinesiology and Health Studies.
“我們的研究表明，總做同一種運動，效果並不一定理想。換種運動方式來刺激身體，纔會事半功倍，”皇后大學運動與健康學院肌肉生理學副教授Brendon Gurd表示。This is hopeful news for anyone feeling frustrated at the gym. You may simply be a non-responder to your current workout. But how can you find an ideal routine for your body?
這讓在健身房每天累成狗，卻毫無成效的朋友看到了希望。因爲，並不是你鍛鍊不夠認真，可能只是身體已經適應了目前的訓練計劃。那麼，如何找到適合自己的訓練計劃呢？Gurd suggests using two tests to gauge your present fitness level.
Gurd給大家建議了兩項測試來監測目前的身體水平。The first involves walking or running on a treadmill at a set pace for a certain amount of time. "So say you pick 3 miles per hour at an incline of 2, and you jog at that for 10 minutes," he says. Then record your pulse.
第一項測試是在跑步機上用固定速度走或跑一段時間。“比如把坡度定爲2，速度定爲3英里/小時，慢跑10分鐘，”他說，“結束後記錄下你的心率”。The second test is to measure your speed over a set distance. For example, he says, you could time how long it takes you to run 5 kilometers.
第二項測試是在特定的距離內測試跑速。比如，測一下跑5公里需要多久。Once you have these results, carry on with your workout, whatever it may be. After several weeks, perform the two tests again. "If your heart rate at a set speed isn't getting lower, and you're not able to run faster, then those are two pretty easily measured things in a gym that would indicate that you're not responding," he says. At that point, you know it's time to mix up your routine.
記錄下這些後，你就可以開始自己的訓練計劃了。鍛鍊幾周後，再次進行這兩項測試。“如果同等跑速下，你的心率沒有變低；特定距離內跑速也沒有加快，那就證明這個健身計劃不適合你，”他說。這時，就要趕緊改改訓練計劃了！譯文屬原創，僅供學習和交流使用，未經許可，請勿轉載。
