They're not interchangeable.

它們是不能互換的。

By no means is it chemically or physically possible for muscle tissue to convert over to fat and vice versa.

從化學或物理上講，肌肉組織絕對不可能轉化為脂肪，反之亦然。

Fan into muscle.

扇成肌肉。

That's Sean Keegan, Mr.

那是肖恩-基根，先生。

I'm a clinical athletic trainer at the New York Sports Science Lab in Staten Island, New York, and he's one of three athletic trainers we brought into our studios.

我是紐約史坦頓島紐約運動科學實驗室的臨床運動訓練師，他是我們帶進工作室的三個運動訓練師之一。

My name's genial Mason.

我叫親切的梅森

My name is and Easter to debunk 17 of the most common exercise myths.

我的名字是和復活節來揭穿17個最常見的運動神話。

It really depends on your goals.

這真的取決於你的目標。

Training fasted in the morning.

訓練在上午禁食。

Is mawr conducive to losing fat?

毛肚有利於減肥嗎？

Because when you wake up, you're in a fasted state, and that means your body is basically consuming itself.

因為當你醒來的時候，你處於空腹狀態，這意味著你的身體基本上是在自我消耗。

So it's looking at fat Storage is looking at muscle storage.

所以它看中的是脂肪儲存是看中的是肌肉儲存。

That's the time where, if your goal is to lose weight and just slim down, lean down.

這個時候，如果你的目標是減肥，只是瘦身，那就瘦身吧。

That's the best time toe optimize that window for training.

那是優化訓練窗口的最佳時機。

But in terms of effectiveness of training in general, I don't think it really matters.

但從一般培訓的效果來看，我覺得並不重要。

You just need to make sure that if you are training at night, you are not fatiguing yourself throughout the day.

你只需要確保如果你是在晚上訓練，你不會讓自己一整天都感到疲勞。

So when most people think stretching their thinking static stretching, you achieve a certain position.

所以當大多數人認為拉伸他們的思維靜態拉伸時，你會達到一定的位置。

You hold that position and your goal is to increase your range of motion.

你保持這個姿勢，你的目標是增加你的活動範圍。

The problem with that is you can end up really loose.

問題是你最後可能真的會鬆動。

And if you follow that type of stretching with something explosive or something ballistic or something, strength based you now have a loose tissue or you have a lax joint and you're not gonna be able to produce is much force.

如果你遵循這種類型的拉伸與一些爆炸性的東西或東西彈道或東西，力量的基礎上，你現在有一個鬆散的組織或你有一個疏鬆的關節，你不會能夠產生是很多力量。

And you could also potentially lead yourself to being injured because you're not a stable eso.

而且你也有可能因為你不是一個穩定的eso而導致自己受傷。

One of my favorite is when it's the holidays, right?

其中我最喜歡的就是過節的時候吧？

And you have you have that and our uncle.

你有你有，還有我們的叔叔。

That's just like, Hey, I'm just trying to lose it right here and they start pinching the lower abdomen.

這就像，嘿，我只是想失去它在這裡，他們開始捏下腹部。

I'm like, Oh, great, you can't spot reduce the part that you want.

我想，哦，太好了，你不能現貨減少你想要的部分。

And in good news, it doesn't go the other way, either.

好消息是，它也不會反過來。

It's not like when I eat a cheeseburger, it's gonna go right to my right, and if you are trying to lower your body.

不像我吃芝士漢堡的時候，它會往我的右邊走，如果你是想降低你的身體。

Fat cardio isn't the best way to do it.

脂肪有氧運動並不是最好的方式。

Cardio doesn't burn fat Cardio burns calories.

有氧運動不消耗脂肪 有氧運動消耗熱量。

So if your goal is to lose weight, you want to be in a caloric deficit.

所以如果你的目標是減肥，你要處於熱量不足的狀態。

So as a part of getting into that caloric deficit, doing cardiovascular exercises is helpful.

所以作為進入這種熱量不足的一部分，做心血管運動是有幫助的。

But if you're not eating a diet, or if you're not monitoring your caloric intake on top of that and making sure that you are in that deficit, no amount of cardio that you dio you can't outrun a bad diet.

但是如果你不節食，或者如果你不監測你的卡路里攝入量之上，並確保你在這個赤字，沒有多少心肺功能，你dio你不能超越一個糟糕的飲食。

And in fact, doing too much cardio can actually be a bad thing.

而事實上，做太多有氧運動其實也是一件壞事。

If all you're doing is cardio, with the goal of losing weight, you could start to burn into that muscle tissue.

如果你做的只是有氧運動，以減肥為目標，你可以開始燃燒到肌肉組織。

So if you're burning into your lean muscle tissue now, you could actually be slowing down your metabolism.

所以，如果你現在燃燒到你的瘦肌肉組織，你實際上可能會減慢你的新陳代謝。

You could be decreasing your bone density, and you could be making yourself weaker.

你可能會降低你的骨密度，你可能會讓自己變得更虛弱。

And that's why I think this myth is potentially the most dangerous and damaging one for the general population.

所以我認為這個神話對廣大民眾來說，是潛在的最危險、最有害的神話。

But it may not be as common as the belief that I love this 11 myth.

但它可能並不像相信我愛這個11神話那樣普遍。

I hear all the time is that muscle weighs more than fat.

我一直聽到的是，肌肉比脂肪重。

A pound of bricks weighs the same as a pound of feathers.

一斤磚頭和一斤羽毛的重量是一樣的。

So it's not that muscle weighs more than fat.

所以不是說肌肉比脂肪重。

It's that muscle is more dense than fat, so in terms of you building muscle, you can add weight on the scale.

就是肌肉的密度比脂肪大，所以在你增肌方面，你可以在秤上增加重量。

The scale isn't necessarily the best indicator of progress when we're trying to develop our physique, and oftentimes the first you can add muscle and the scale will reflect that you're heavier.

當我們想發展自己的體質時，體重秤不一定是最好的進步指標，很多時候，你先可以增加肌肉，體重秤會反映出你更重了。

But over time understanding that for all the lean muscle you have, you're increasing your resting calories burned per day.

但隨著時間的推移明白，你所擁有的所有瘦肌肉，都會增加你每天燃燒的靜止卡路里。

That's a long term sustainable change in your body, as opposed to just doing cardio sessions and going into caloric deficit and starving yourself.

這是對身體長期可持續的改變，而不是隻做有氧課程，進入熱量赤字，餓死自己。

Of course, building muscle isn't just for men.

當然，增肌不只是男人的事。

Women think that they will book up if they start working out.

女性認為，如果她們開始工作，就會預訂起來。

And if that's the look you're going for, I think that's great because you're doing something that you want to dio.

如果這就是你要去的樣子，我認為這是偉大的，因為你正在做的事情，你想dio。

But if you are working out for general wellness and health, I don't want you to be afraid.

但如果你是為了一般的健康和保健而鍛鍊，我不希望你害怕。

Thio lift heavy weights.

Thio舉重若輕。

You're not going to get bulky by nature, and in fact, weightlifting is especially important for women.

你天生就不會變得笨重，事實上，舉重對於女性來說尤為重要。

As we age, we become more prone thio getting osteoporosis.

隨著年齡的增長，我們變得更容易得骨質疏鬆症。

So we definitely need to be doing resistance training, where our muscles are feeling that stimulation so that the bones nearby can remain strong.

所以我們一定要進行抗阻訓練，讓我們的肌肉感受到這種刺激，這樣附近的骨骼才能保持強壯。

And whether you're a man or a woman, you don't actually need weights at all to build strength.

而無論你是男人還是女人，其實你根本不需要重量來增強力量。

I mean the myth being that you have to go to the gym to be doing strength training.

我的意思是，神話是你必須去健身房做力量訓練。

It's crazy, right?

這很瘋狂，對吧？

Your body is a weight.

你的身體是一個重量。

So body weight exercises have been around forever, and they're so important to be able to push up your body or crunch or squat or pull up.

所以身體重量練習一直存在，它們是如此重要，能夠推起你的身體或仰臥起坐或蹲下或拉起。

And if it's a six pack year after the muscles themselves aren't even that important, getting a six pack is not about doing tons of crunches.

而如果是年後的六塊腹肌，肌肉本身都不是那麼重要，獲得六塊腹肌不是做大量的仰臥起坐。

A lot of it has to do with your nutrition, and Stern agrees.

很多事情都和你的營養有關，斯特恩也同意。

ABS are made in the kitchen, the abs or a muscle.

ABS是在廚房裡做的，腹肌還是一塊肌肉。

If you're gonna target the muscle by doing crunches, leg lifts, bicycle crunches, oblique twist your essentially building the muscle.

如果你要通過做仰臥起坐、抬腿、自行車仰臥起坐、斜方肌扭轉來瞄準肌肉，你的本質是在建立肌肉。

So think of it as you're building the engine of the car, and then the outside is your body fat.

所以把它想象成你在製造汽車的發動機，然後外面就是你的身體脂肪。

And how do you show off the inside of the car?

那你又是如何炫耀車內的呢？

You've got to reduce that body fat.

你必須減少身體的脂肪。

So sweating a lot means you've got a really great workout is something I hear all the time.

所以出汗多說明你的鍛鍊效果非常好，這是我經常聽到的。

Unfortunately, that's not true either.

可惜，這也不是事實。

Uh, some people are just naturally more prone to sweating.

呃，有些人就是天生比較容易出汗。

Some people just have underactive sweat glands, so it means that you're healthy in your filtration system, but it doesn't necessarily reflect the effectiveness of your work out.

有的人只是汗腺不活躍，所以說明你的過濾系統很健康，但不一定能反映出你的鍛鍊效果。

But if you do sweat a lot, how should you replenish?

但如果你確實出了很多汗，應該如何補充？

I would not say that most commercial sports strengths are the most efficient way of rehydrating following a workout, but plain water isn't going to cut it either, if you're just consuming water, too, That's also not the most effective way of hydrating, because hydration is not just water.

我不會說大多數商業化的運動強度是運動後最有效的補水方式，但普通的水也是不行的，如果你也只是喝水，那也不是最有效的補水方式，因為補水不只是水。

There's also trace minerals that act as electrolytes, which helped with nerve conduction.

還有微量元素作為電解質，有助於神經傳導。

They help with brain function.

它們有助於大腦功能。

They help with muscular contraction.

它們有助於肌肉的收縮。

So if you're looking for the best way to rehydrate post workout, it could be very beneficial to add just a dab of pink Himalayan sea salt water.

所以，如果你想在運動後尋找最好的補水方式，只需加入一丁點粉色的喜馬拉雅海鹽水，可能會非常有益。

The pink Himalayan sea salt has over 60 trace minerals, all of which are found naturally in human sweat.

粉色的喜馬拉雅海鹽含有60多種微量元素，這些微量元素都是人體汗液中天然存在的。

So when you consider something like a Gatorade or Powerade, they may have four or five different electrolytes in their blends, so they're falling drastically short in terms of overall hydration.

是以，當你考慮像佳得樂或Powerade，他們可能有四或五種不同的電解質在他們的混合物，所以他們在整體水化方面落差很大。

When it comes to all the minerals in your body and after a workout, you should also eat protein immediately, Right?

說到身體裡所有的礦物質，鍛鍊完身體後，也應該馬上吃蛋白質吧？

If you already have a protein rich diet, you don't need toe worry so much about downing a protein shake right after your workout.

如果你已經有了豐富的蛋白質飲食，你就不需要那麼擔心在運動後馬上喝下蛋白質奶昔。

Now what you are gonna be depleted of, though, especially if you're doing anaerobic exercise, you're gonna be depleted of glycogen.

現在，你會被消耗的，雖然， 特別是如果你做無氧運動， 你會被消耗的糖原。

Glycogen is the immediate form of energy for muscle contraction, and that comes in way of simple carbohydrates and sugars.

糖原是肌肉收縮的直接能量形式，那是以簡單的碳水化合物和糖類的方式出現的。

So post training it's important to replenish that glycogen.

所以訓練後補充這些糖原很重要。

But even if you're fueling muscles with a proper diet, they still need time off.

但即使你用適當的飲食為肌肉提供燃料，它們仍然需要休息時間。

Hashtag no days off.

哈斯塔格沒有休息日。

The old myth that we should not take a day off is in extreme.

我們不應該休息一天的老神話是在極端。

There's a huge value in letting the muscle repair itself right, So every time you do, let's go back to the bicep curl.

讓肌肉自我修復是有很大的價值的吧，所以每次做的時候，讓我們回到肱二頭肌捲曲。

If I'm doing a bicep curl, a small tear is gonna happen in my biceps.

如果我在做肱二頭肌捲曲，我的肱二頭肌就會發生小的撕裂。

So the body is going to repair itself because again, it's a machine knows how toe to survive.

所以身體是要自我修復的，因為又是機器懂得趾高氣揚的生存。

And if I continue to do it, I don't have a window of opportunity for the body soldiers to jump in and be like, All right, let's fix this tear because this is constantly being war.

如果我繼續做下去，我就沒有一個機會窗口，讓身體的阿兵哥跳進來，就像，好吧，讓我們修復這個撕裂，因為這是在不斷地被戰爭。

So it needs some of that downtime, um, to again to heal itself, especially if you're sore.

所以它需要一些停工時間，嗯，再次自愈，尤其是當你疼痛的時候。

That's a myth for sure.

這肯定是個神話。

Soreness is the breakdown of muscle tissue.

痠痛是肌肉組織的分解。

It's the chemicals released during that break down.

是分解過程中釋放的化學物質。

It's not an indicator of how I'm getting stronger.

這不是我變強的指標。

I'm getting weaker.

我越來越虛弱了。

But if your soreness persists for longer than 72 hours, that could be assignment.

但如果你的痠痛持續時間超過72小時，那可能是作業。

You're under recovering or overtraining.

你是恢復不足還是訓練過度。

One month is not enough to undo a lifetime of that habit, so it's important to start slow.

一個月的時間不足以挽回一輩子的習慣，所以要慢慢開始。

Find the things that you enjoy, find the physical activities that make you feel good, make that a daily habit, and there's no one size fits all approach.

找到自己喜歡的事情，找到讓自己感覺良好的體育活動，讓它成為每天的習慣，沒有一刀切的方法。

There's not one type of movement that you should be doing that is better than the other.

沒有一種類型的運動，你應該做的比另一種更好。

So if you enjoy dancing, go out and dance.

所以如果你喜歡跳舞，就出去跳吧。

Go out dancing three times a week or do a dance cardio class or something that gets you moving if you like Thio jump on trampolines do that.

出去跳舞每週三次或做一個舞蹈有氧班或東西，讓你移動，如果你喜歡Thio跳上蹦床做。

I think the best movement for anyone to do something that they enjoy Because the only way that you're going to stick to your workout being a life software you is for you to be doing something you enjoy.

我認為最好的運動，任何人都要做一些他們喜歡的事情，因為唯一的方法，你要堅持你的鍛鍊是一個生活軟件你是為你做一些你喜歡的事情。