Another weird intro. Good job, Matt.

又是一個奇怪的開場。幹得好，麥特。

In today's world, it seems like there are more questions and half truths in the market about healthy exercise than there are actual clear, definitive facts.

在今天的世界中，市場上流傳著健身相關的問題和半真半假的消息，好像比真的清楚而篤定的事實還要來得多。

It all results from a ton of misinformation about health and exercise.

這都是因為市場上流傳著大量有關健康與健身相關大量不實消息的緣故。

And while everyone's body is different, there are some commonly believed myths that science has disproved.

雖然每個人的體質都有所不同，但科學界已經證明了許多一般人堅信的謠傳其實並不正確。

So in this video, I'm going to take the seven most commonly believed myths that you likely still believe about exercise and explain the truth behind them.

在這個影片中，我將會提到你可能到現在還相信，七個與健身相關且最常被誤以為真的謠言，並講解背後的真相。

Believe it or not, a lot of what you've heard about working out is actually either completely unfounded or just flat out wrong.

信不信由你，你聽說過有關健身的觀念其實很多要不是完全沒有事實基礎，不然就根本就是錯的。

And if you're going to put the effort into actually going into the gym and working out, you better make sure it's paying off.

如果你真的想努力去健身房鍛鍊身體，你最好確保努力沒有白費。

So this is 7 Myths you still believe about exercise.

所以以下便是七個你可能還堅信著，關於健身的謠言。

If you're not sweating you're not working hard enough.

如果沒有出汗，那代表你運動的不夠。

While it's true that sweating profusely will reduce your weight, the pound or two that you lose will actually just be water weight and will replenish itself quickly after you re-hydrate.

雖然滿頭大汗確實會減少體重，但你失去的一兩磅體重其實只是水的重量，並會在你補充水分後很快地回復過來。

Sweat is not necessarily evidence of an incredible workout.

汗水並不一定是進行了卓越健身的證據。

What it is evidence of is your body is overheating.

它實際上只證明你的身體過熱了。

I mean let's face it, sun bathing doesn't exactly make the list of intense workouts.

我是說，面對現實吧，曬日光浴可稱不上什麼結實的健身鍛鍊。

"I'm just gonna pick up my margarita on the beach there."

「我要躺在沙灘上，手裡拿著瑪格麗塔酒杯。」

Perspiring is just your body's way of cooling itself.

出汗只是身體冷卻自身的方式而已。

You can avoid sweat and still burn plenty of calories by taking long walks or doing some light weight training.

透過長時間走路或做一些輕度的重量訓練，你仍能在不流汗的狀況下燃燒大量的卡路里。

You lose more weight at the gym than at home.

在健身房健身能比在家裡健身能瘦得更多。

There are arguments for both sides of this.

關於這點有兩派說法。

One saying it's better to work out at the gym, the other saying it's better to work out at home.

一派說法是在健身房能更好地健身，另一派說法則認為在家健身更好。

But the truth of the matter is, you lose weight simply by burning off more calories than you take in regardless of your regimen.

但問題的重點是，要減重靠的是燃燒掉比攝取進身體裡更多的卡路里，而這件事與你身處的位置並沒有關係。

Now, the types of exercise that you do will define how you tone and shape your body as you work out different areas.

隨著你健身方式的不同，會因為你對身體不同部位的鍛鍊而決定你如何調整和塑造你的體態。

And, if you don't have a lot of options at home, you might want to make it to the gym as it's a more viable solution.

而且，如果你在家沒有太多選擇，跑健身房可能會是比較可行的方式。

However as long as you're pushing yourself, location doesn't matter at all.

但是只要你有在逼自己努力，在哪裡健身並不重要。

And let's be completely honest, you're probably more likely to actually work out if your gym's at home, because you remember that $500 gym membership that you bought earlier this year?

而且我們開誠布公地說吧，把健身地點設在自己家裡你才會比較容易去運動。你還記得你在今年初花了五百美元買的健身房會員資格嗎？

You were like, "I'm gonna change." And you just never showed up?

你當時說「我要改變」。結果你有出現在健身房過嗎？

Yeah, the gym is laughin' all the way to the bank.

沒錯，健身房就這樣賺得笑呵呵，開心地把你的會費存進銀行裡。

Working out will build muscle not lose weight.

多運動只會長肌肉，並不會減重。

While it's true that repetitive exercise will hone in and increase muscle mass and strength, the idea that this will prevent you from losing weight is actually not true.

雖然重複性的鍛鍊確實會鞏固並增強肌肉量與強度，但這麼一來並不會讓你無法減重。

This myth comes from the theory that muscle weighs more than fat and therefore compensates for the weight you're losing by replacing it.

這個謠言依據的理論是肌肉比脂肪更重，因此增加的肌肉取代掉了脂肪，讓原本減掉的體重又回來了。

But the truth is that when we lose weight, we actually lose both fat and muscle and it's through working muscles that we maintain them.

然而實際上當我們的體重下降時，我們身上的脂肪和肌肉都會流失，而藉由鍛鍊肌肉我們才能將肌肉保留下來。

In fact, it's more accurate to say that by exercising, you're losing fat and sustaining muscle mass.

事實上更準確的說，藉由鍛鍊你才能甩掉脂肪並保持肌肉量。

Or of course, you could just run over a gypsy and have the gypsy's father go, "Thinner", and you'll lose weight like that.

不過當然，你可以跑去找個吉普賽人，然後叫吉普賽的父親對你說：「瘦下來吧」，然後你就瘦下來了。

No? Steven King's "Thinner"? You've never seen that?

沒聽過？斯蒂芬·金寫的《銷形蝕骸》？ 沒有看過嗎？

Okay, I'm old.

好吧，我老了。

If you didn't exercise when you're young, it's dangerous to start when you're older.

如果當你年輕時沒有開始健身，到了老了才開始是會很危險。

Okay, this idea is just preposterous, and is likely the work of a cautious son or daughter who's simply worried about their elderly parent who may or may not be pushing themselves a little too hard.

好的，這個說法簡直荒謬至極，可能是從某位擔心自己年老的父母會不會健身過度的孝子孝女所傳出來的謠言。

Whether you're 8 or 108, training in your lifestyle for a healthier one is never a bad idea.

不管你是 8 歲還是 108 歲，藉由運動來讓你的生活方式變得更健康絕對不是個壞主意。

It is never too late to start exercising regularly so long as you pay attention to your body's limits.

只要你注意自己身體的極限，開始定期健身永遠不嫌晚。

In fact, a study in 2009 showed that seniors who exercised or even started to exercise later in life lived longer than those who did not change their lifestyle at all.

事實上，在 2009 年的一項研究表明，有在健身或是在年紀稍大後才開始健身的年長者，比那些完全不改變自身生活型態的年長者們還要活得更久。

So even if you're gramps, just try picking up a five pound weight.

所以如果你已是含飴弄孫的年紀，也別怕拿起五磅重的啞鈴。

Just be like, "Look at me now, silly. I got--"

然後說， 「看看我，小蠢蛋，我可是－」

And then your teeth fall out.

然後你的假牙就掉出來了。

That's a whole other story, but at least you're exercising.

這部份我們另外再說，不過至少你有運動嘛。

Swimming is great for weight loss.

游泳的減肥效果很好。

Some of you are gonna be like, "Aww damn!"

你們之中的一些人肯定會說，「噢該死！」。

Swimming is a fantastic way to exercise for toning certain muscles, reducing stress, increasing lung capacity and of course, cooling down.

游泳是一種很好的運動，能夠增強特定肌肉、 減輕壓力、增加肺活量， 還能消暑。

But, when it comes to being a fast way to remove those extra pounds, the pool might not be your best choice.

當如果要快速甩掉多餘的贅肉，去游泳池可能不是你的最佳選擇。

See, our bodies are buoyant when swimming and thus the workout that we're receiving is being aided by our natural ability to float.

你看，游泳的時候我們的身體是浮著的，也就是說我們的鍛練效果受到了浮力的幫助。

Blllllllop!

啵嚕啵嚕！

Spending that same time jogging or climbing will give you a much more rounded work out.

花相同的時間來慢跑或攀岩會給你更全面的健身效果。

Stretching first will prevent injury.

提前做伸展操能防止受傷。

Many student has heard this from their gym teacher or coach.

很多學生都從他們體育老師或教練口中聽說了這一點。

And it's likely a myth that they've carried with them throughout their lives.

這很可能是他們相信了一輩子的一個謠言。

Now, while stretching does have it's benefits, actually preventing injury is not one of them.

雖然伸展操有它的好處，但預防受傷並不是其中一點。

Stretching has actually been shown to be more beneficial before doing something for a long amount of time, such as sitting at a computer or driving than it is before doing an exertive workout.

在做些需要長時間固定姿勢的動作之前做伸展操，實際上已被證明比在劇烈運動前做伸展操來得效果更好。

No pain, no gain.

沒有痛苦，沒有收穫。

This is absolutely untrue and was likely started by someone trying to sell those exercise DVD's late at night.

這是完全錯誤的說法，而且很可能是由某個想在深夜賣出那些運動 DVD 的人所散播的。

We've all seen the infomercials.

我們都會看電視購物廣告。

I've ah (clears throat)

我曾經 (清喉嚨)

I've bought Tae bo.

我曾經買過跆博健身操光碟。

The idea that you have to cause physical pain to your body to have exercised enough to make a difference to your health is absolutely absurd.

必須給你的身體帶來痛苦才能說明你做到了充分運動並對你的健康帶來好處，這種說法非常荒謬。

It is fine to push yourself, especially if you want to increase endurance, but there is a difference between the pain and discomfort of hurting yourself and the burn of a good workout.

想把自己推向極限是很好的，特別是在想要增強耐久力的時候。但對自己造成傷害和在充分鍛鍊後所感受到的苦痛和不適是有區別的。

If you're in genuine pain, that's a sign that you're doing something wrong.

如果真的感受到了劇烈疼痛，那代表你可能做錯了什麼。

You need to listen to your body before you hurt yourself.

在你傷害到自己之前，你需要好好傾聽自己的身體所發出的信號。

In other words, check yourself before you wreck yourself.

換句話說，在你毀了自己之前自省。

Word!

名言！

I hope you guys got something out of this video, and I wanted to remind you that you can now watch all of my videos on Watchable.com.

我希望你們從這個影片中學到了一些東西。然後我想提醒一下，你們現在可以在 Watchable.com 上觀看我所有的影片。

Or, if you're on the go, you also have the option of downloading the Watchable mobile app.

如果你想隨時隨地觀看，也可以下載 Watchable 的手機應用程序下載。

It's super fast and convenient so check it out.

這個城市超級快速又方便，所以快下載看看吧。

As always, if you guys enjoyed this, please click that like button and don't forget to subscribe to my channel so that you can catch my next video.

與往常一樣，如果你們喜歡這個影片的話請幫我按個讚，也不要忘了訂閱我的頻道來繼續觀看我的下一部影片。

Love your faces and I will see you guys in the next one.

我愛你們！在下一個影片裡再見囉。

Byyeeee!

再見！

Yeeaaah!

耶！