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  • We have this idea that if we want to lose weight, we join a gym on January 1st, we start working out regularly, and eventually, we slim down.

    我們常有這樣的想法:如果我們想要減肥,就要在 1 月 1日加入健身房,我們開始有規律地做運動,最後我們就會瘦下來。

  • Well, here’s some bad news. I read more than sixty studies on this, and it turns out exercise is actually pretty useless when it comes to weight loss.

    但是我要告訴你一些壞消息。我曾經讀過 60 多個研究,發現運動實際上對減肥基本上是沒有幫助的。

  • Dr. Kevin Hall at the National Institutes of Health has done some of the most important studies on exercise and weight loss.

    凱文霍爾博士在美國國立衛生研究院做了一些關於運動和減肥的重要研究。

  • We need to rebrand exercise.

    我們需要重新打造運動的形象。

  • Exercise isn’t the weight loss tool per se; it's excellent for health.

    運動本身並非一個減重工具,它對健康十分有益。

  • It's probably the best single thing that you can do other than stopping smoking to improve your health.

    它大概是除了戒菸以外,能改善健康的最佳選擇了。

  • But don’t look at it as a weight loss tool. Exercise will definitely help you live a longer, happier life.

    但不要視它為減肥工具。運動絕對可以讓你活得更長、更幸福。

  • It’s just not the best way to lose weight.

    它只是不是減肥的最佳途徑。

  • And the reason has to do with how our bodies use energy.

    而這個原因和我們身體消耗能量的方式有關。

  • You may not realize it, but physical activity is actually a tiny component of your daily energy burn.

    你可能不知道,但體能活動實際上只是你每天能量燃燒中的一小部分。

  • There are three main ways our bodies burn calories.

    我們身體燃燒熱量有三種主要的方式。

  • These include your resting metabolism, so that's how much energy your body burns just for its basic functioning, just to keep you alive, basically.

    這些包含你的靜態代謝率,這是身體為了基本運作而消耗掉的能量,基本上只是讓你活著的能量。

  • The other part of energy expenditure is the thermic effect of food, and that’s just how much energy is required to break food down in your body.

    能量消耗的另一個部分是食物熱效應,那是食物在你體內分解所需的能量。

  • The third part of energy expenditure is physical activity.

    第三種的能量消耗就是體能活動。

  • For most people, physical activity - that’s any movement you do, only accounts for about 10 to 30 percent of energy use.

    對多數人來說,體能活動——也就是你所做的任何動作,只佔大約百分之十到三十的整體能量消耗而已。

  • So the vast majority of energy or calories you burn every day comes from your basal or resting metabolism,

    所以你每天絕大多數的能量或熱量消耗是來自你的基礎代謝或靜態代謝。

  • over which you have very little control.

    而那些是你不太能掌控的。

  • While 100% of yourcalories inare up to you, only about 30% of yourcalories outare in your control.

    雖然吃進多少卡路里是完全取決於你的,但只有大概百分之三十的「熱量消耗」是由你控制的。

  • One study found that if a 200-pound man ran for an hour, 4 days a week for a month, he’d lose about 5 pounds at most, assuming everything else stays the same.

    一項研究發現,如果一個兩百磅重的男人一個月下來每週跑步四天,每次跑一小時,他最多可以減掉大約五磅,假設其它一切都不變的話。

  • And everything else doesn’t stay the same!

    但其他一切並不會保持原狀!

  • Researchers have found we make all kinds of behavioral and physiological adaptations when we start increasing the amount of exercise were getting every day.

    研究者發現我們當我們開始增加每日運動量的時候,我們會做出各種行為和生理上的調整。

  • For one thing, exercise tends to make people hungry.

    一方面,運動容易使人感到飢餓。

  • And I'm sure you know the feeling: you go for a spinning class in the morning, and then by the time you eat breakfast you're so hungry you maybe double the size of the portion of oatmeal you'd normally eat.

    我敢說你知道那種感覺:你早上去上一堂飛輪課,然後到吃早餐的時候,你餓到可能會把正常吃的燕麥片量加倍。

  • There's also evidence to suggest that some people simply slow down after a work out.

    還有證據顯示有些人在運動後就會慢下腳步。

  • So if you went running in the morning you might be less inclined to take the stairs at work.

    所以如果你那天早上去了跑步,你去上班時可能就比較不想爬樓梯。

  • These are calledcompensatory behaviors”.

    這種行為被稱作「補償行為」。

  • They're basically the various ways we unknowingly undermine our workouts.

    它們基本上是各種在我們不知不覺中破壞運動效果的方式。

  • Researchers have also discovered a phenomenon called "metabolic compensation".

    研究者還發現一種被稱作為「代謝補償」的現象。

  • As people start to slim down, their resting metabolism can slow down.

    當人們開始瘦下來時,他們的靜態代謝可能也會變慢。

  • So the amount of energy you burn while at rest is lower.

    所以你在休息時所消耗的能量也會比之前少。

  • That means that this bar might shrink as you start to lose weight.

    那代表當你開始重量減輕時,休息代謝這一部分也可能會縮減少。

  • There’s still a lot of research to be done, but one study from 2012 is particularly interesting.

    還需要更多的研究去證明,不過 2012 年的一項研究特別有意思。

  • They went out into the middle of the Savannah in Tanzania to measure the energy burn among a group of hunter gatherers called the Hadza.

    他們去到坦尚尼亞大草原的正中央,計算一群被稱作 Hadza 的採獵者的能量消耗

  • These are super-active, lean hunter-gatherers.

    這些是極為活躍、瘦削的採獵者。

  • Theyre not spending their days behind a computer at a desk.

    他們可不是整天坐在桌子前看電腦的人。

  • And what they found was shocking.

    而他們發現的事情很令人震驚。

  • What we found is there was no difference at all.

    我們發現他們的消耗能量完全沒有差異。

  • So even though the Hadza have a much more physically active lifestyle, they weren't burning any more calories every day than adults in the US and Europe.

    所以儘管 Hadza 採獵者們過著較為活躍的生活,他們每天並沒有比住在美國和歐洲的成年人燃燒更多的卡路里。

  • Somehow the energy they used for physical activity was being offset or conserved elsewhere.

    出於某種原因,他們用在身體活動的能量被抵銷或儲存在別的地方了。

  • So how do they stay slim?

    那麼,他們是如何保持纖瘦的呢?

  • They don’t overeat.

    他們不多吃

  • We can undo the calories that we burn off in exercise pretty quickly.

    我們可以很快就抵銷掉運動所燃燒的熱量。

  • It would take about an hour of running to burn off a Big Mac and fries.

    我們需要跑上一小時的步才能燃燒一個漢堡包和薯條的熱量。

  • You’d have to spend about an hour dancing pretty vigorously to burn off three glasses of wine you might drink with dinner.

    你得花大約一小時頗為劇烈地舞動才能燃燒掉你可能在晚餐喝的三杯酒。

  • An hour of cycling really intensely on exercise bikes to burn off about two doughnuts.

    在健身腳踏車上賣力地踩一小時才能消耗掉大約兩個甜甜圈的熱量。

  • And that’s why exercise is best seen as a healthy supplement for a strategy that’s focused on food.

    那就是為什麼最好把運動只當成一種對身體有益的輔助就好,用來輔助以食物為重點的減重對策

  • But despite extremely high obesity rates in the US, government agencies continue to present exercise as a solution, as do companies with a real interest in making sure we keep eating and drinking their products.

    儘管美國有這麼高的肥胖率,政府機關還是繼續形容運動為解決方法,以確保我們會繼續吃喝由他們公司出產的產品而從中獲利。

  • Since the 1920s, companies like Coca-Cola have been aligning themselves with the exercise message.

    自 1920 年代起,一些像可口可樂的公司就把自己和運動這訊息擺在一起。

  • The idea here is that you can drink all of these extra bottles of soda as long as you work out.

    它的概念是,只要你運動,你就可以多喝下這些汽水。

  • But as we're seeing, it doesn't work like that.

    但如我們所見,事情並不是那樣的。

  • Actually burning off those extra calories from a can of soda is really, really hard.

    事實上,要消耗一罐汽水所產生的額外熱量非常、非常困難。

  • We have an obesity problem in this country, and we shouldn't treat low physical activity and eating too many calories as equally responsible for it.

    我們的國家出現肥胖問題,我們不應該把過少運動和攝取太多熱量相題並論。

  • Public health policymakers should really prioritize improving our food environment to help people make healthier choices about what they eat.

    衛生署決策者真的應該把改善食物環境列為優先處理,幫助人們選擇更健康的食物。

  • It's not impossible to lose weight through exercise, it's just a lot harder.

    透過運動減重並非不可能,只是會困難很多。

  • And we need to recognize how that works.

    而我們也必須知道那是怎麼一回事。

  • If you do go to the gym, you burn all these calories, takes you a long time to do so and you put in a great amount of effort, you can erase all of that in five minutes of eating a slice of pizza.

    如果你真的去健身房燃燒掉所有熱量,這會花上你很長的時間,而且你要投入許多精力。但你可以在五分鐘內吃下一塊比薩就讓那一切的努力化為烏有。

  • Relative magnitude is actually quite surprising, and most people don't fully appreciate that.

    相對值其實是很驚人的,而這也是大部分人所不能完全理解的。

We have this idea that if we want to lose weight, we join a gym on January 1st, we start working out regularly, and eventually, we slim down.

我們常有這樣的想法:如果我們想要減肥,就要在 1 月 1日加入健身房,我們開始有規律地做運動,最後我們就會瘦下來。

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運動不是減重最好的方法 (Exercise Isn’t the Best Way to Lose Weight)

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