為什麼跑步不減肥

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外文純享，translated by：Lance

By Dr K. AleishaFetters

說在前面：

這是我找到的一篇不錯的有關跑步不減肥的外文，請大家鑒賞，文末有點評，哈哈。

Running can be a great way to lose weight … orit can be a great way to gain weight.

跑步是減肥的良方，也可以是增重的好辦法。

"People are usuallysurprised and disappointed to learn that running doesnt always result inweight loss," says certified strength and conditioning specialist JanetHamilton, an exercise physiologist with Running Strong in Atlanta. "In fact, its not unusual tog ain weight when running."

很多人發現跑步不減肥，有時候甚至越跑越重，感覺很失望，實際上，跑步增重很正常。

Dont worry. Running can still be a great way to lose weight – and get healthier in the process.Just avoid these five common running mistakes.

但是，不要擔心，跑步還是一個減肥的好辦法，還可以變得健康，但是盡量避免下面五個跑步的誤區。

1. Over-Fueling 你的能量補充太足

Fueling is vital to runningharder, longer – and the calorie burns that come with it. But there comes apoint when all of your fueling literally weighs you down, says Denver-based runner andboard-certified sports dietitian Kendra Perkey. "Its common for people togo out on training runs and chug so much sports drink and eat so many gels andblocks that they end up consuming more calories than they burn," she says."They drink a carb replacement and then take an energy gel in addition,essentially consuming double the carbohydrates and sugar they need."

Lose weight running: Take alook at how many grams of carbohydrates you are consuming from sports drinksand gels both before and during your runs. Aim to consume 30 to 45 grams ofcarbohydrates per hour, Perkey says.

能量補充對跑步者來說很重要，但是很多人補充太多的能量，導致跑步都難以消化，好好看看你攝入了多少碳水化合物，一個小時跑步約消化30-45G碳水化合物。

2. Eating Too Much 你吃太多了

Many runners dont just consumetoo many calories during their runs. They consume extra calories all day long.Regular and prolonged exercise can increase appetite, and while its certainlyOK and healthy to increase your caloric intake when youre performing a highvolume of exercise (too great of a caloric deficit can impair workout recovery,metabolic rate and weight loss), overestimating your caloric burn can lead toovereating, Hamiltonsays.

Lose weight running: Manyrunners (and non-runners, for that matter!) simply dont realize how much foodthey eat on a daily basis, she says. Try tracking all of your food intake for aweek. What and how much you eat might surprise you. Then, consider reworkingyour eating schedule. Break your main meals into smaller chunks, and try spreadingthem throughout the day. That way, instead of eating lunch and a pre-run snack,your lunch doubles as your pre-run snack, Hamiltonsays. You automatically cut calories while still fueling your day and workout.

不注意飲食是很多人的通病，很多人不知道自己攝入了多少能量，覺得自己鍛煉了就肯定可以消耗掉，其實有的食物遠比我們想像的難以消化，建議還是少吃大餐，少量多餐。

3. Curbing Activity Throughoutthe Rest of the Day 平時你基本上不動

"Even if you perform daily ong runs, its possible for your total daily activities and caloric burn todecrease," Perkey says. "Im as guilty of this one as anyone. Ivegone on a long run, come home, taken a couple hour nap and rested around on thecouch for the rest of the day."

Lose weight running: If the only activity you get each day is your 30 or 60 minutespounding the pavement, you may need to start walkingmore, talking the stairs and pausing your computer time for stretchbreaks, Perkey says.

如果你每天的跑步時間只有半個小時到一個小時，你可能平時還需要多走走路，爬樓梯，減少用電腦的時間，做一些拉伸運動。

4. You Only Run 你只跑步，不做其他運動

The best exercise routine forweight loss is one that comprises multiple exercise modalities. Itprogressively challenges you in various ways, and works both your aerobic systemand anaerobic system. While running certainly trains your aerobic energysystem, strengthtraining both developsyour anaerobic capacities and builds muscle mass, Hamilton says. Muscle is critical to raisingyour metabolic rate so that you burn more calories, not just while running butalso when you are eating, sitting at work or hanging out with friends.

Lose weight running: "Mixthings up a bit," she says. Try performing strength-training workouts acouple of times per week, and dont be afraid to swap out the occasional runwith cycling, yoga, swimming or an exercise class. Plus, apart from challengingyour body in new ways, switching up your workouts can help keep your runs fromgetting boring, she says. For your workout routine to help you lose weight,youve got to stick with it.

運動與飲食一樣，要雜，不要只做一種運動，從不同的方面挑戰自己的身體，同時作用你的有氧和厭氧體系，跑步和力量訓練綜合起來，建議每周進行一兩次力量訓練，通過力量訓練增肌能夠大大提高你的基礎代謝。

5. You Dont Take Days Off 你從來不休息

When it comes to any exercise,running included, more is not always better. Over-exercising can chronicallyincrease the bodys levels of stress hormones including cortisol,thereby preventing recovery, Hamiltonsays. Muscle degradation and fat storage,rather than muscle building and fat loss, can result.

Lose weight running: Prioritizerecovery.Give yourself atleast one day per week off from structured exercise. Gradually increase yourtraining, incorporate recovery workouts like foam rolling into your routine and dont skip outon sleep, she says.

跑步，和其他運動一樣，不是越多越好，過度運動可以提高你的應激激素，包括皮質醇，從而阻止身體恢復，過度運動可能會導致肌肉退化，很多馬拉松運動員那麼瘦是有原因的。

http://health.usnews.com/wellness/articles/2016-06-03/5-reasons-youre-not-losing-weight-running

說在後面：

我覺得還有一條應該是你跑得太慢，太少，每人都有一個消脂的心率範圍，一般來說燃燒脂肪最好的範圍是最大心率的60-70%

低於60%可能只是身體放鬆的狀態，適合熱身，不利於消脂。

高於70開始消化糖原，也就是碳水化合物轉化而來的葡萄糖，再高就會有乳酸堆積了

所以想減脂，要實時監控知己的心律

一般的最大心率的計算方法是220-你的年齡

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