“有氧运动对你的心脏很重要，对大脑来说也一样重要，”近期哈佛大学医学院的博文中写道。

　　5:Exercise is the best way to lose weight.

　　流言5：锻炼是减肥的最佳方式。

　　Truth:If you're looking to lose weight,you shouldn't assume that you can simply'work off'whatever you eat.Experts say slimming down almost always starts with significant changes to your eating habits.

　　事实：如果你想要减肥，你就不要用“我吃下去的卡路里都能燃烧掉”来自我催眠。专家表示，瘦下来主要靠明显改变自己的饮食习惯。

　　"In terms of weight loss,diet plays a much bigger role than exercise,"University of Texas exercise scientist Philip Stanforth tells Business Insider

　　得克萨斯州立大学的运动科学家菲利普·斯坦福斯说：“在减肥这方面，饮食比锻炼重要得多。”

　　That said,being active regularly is an important part of any healthy lifestyle.

　　即便如此，定期锻炼在任何健康的生活方式中都是很重要的一部分。

　　And when it comes to boosting your mood,improving your memory,and protecting your brain against age-related cognitive decline,research suggests exercise may be as close to a wonder drug as we'll get.

　　当谈到改善情绪、增强记忆力以及预防大脑因年老产生认知衰退时，研究人员表示，锻炼可能是我们最唾手可得的“灵丹妙药”。

　　6:Sit-ups are the best way to get six-pack abs.

　　流言6：想要六块腹肌，就做仰卧起坐。

　　Truth:As opposed to sit-ups,which target only your abdominal muscles,planks recruit several groups of muscles along your sides,front,and back.If you want a strong core-especially the kind that would give you six-pack-like definition-you need to challenge all of these muscles.

　　事实：仰卧起坐只能针对你的腹部肌肉，而平板支撑则要用到你侧面、正面和背部的几组肌肉。所以如果你想拥有强壮的核心肌肉，尤其是想要练出6块腹肌，你需要锻炼到所有的这些肌肉。

　　"Sit-ups or crunches strengthen just a few muscle groups,"write the authors of the Harvard Healthbeat newsletter.

　　《哈佛健康节拍》通讯的作者写道：“仰卧起坐只能锻炼到少数几个肌肉群。”

　　"Through dynamic patterns of movement,a good core workout helps strengthen the entire set of core muscles you use every day."

　　“通过有活力的运动模式，一组高质量的核心肌肉锻炼有助于增强你日常会用到的整个核心区的肌肉。”

　　7:Weight training is for men.

　　流言7：举重训练是男人的项目。

　　Truth:Weight training is a great way to strengthen muscles,and has nothing to do with gender.That said,women produce less test osterone on average than men do,and studies suggest that hormone plays a role in determining how we build muscle.

　　事实：举重训练是加强肌肉的好途径，而且和性别无关。不过，女性产生的睾丸素平均要比男性少，研究指出睾丸素有助于塑造肌肉，所以女性也就不太容易练成筋肉人。

　　8:It takes at least two weeks to get'out of shape'.

　　流言8：“身材走形”至少需要两周时间。

　　Truth:In most people,muscle tissue can start to break down within a week without regular exercise.

　　事实：大多数人一周不进行规律锻炼的话，肌肉组织就会开始分解。

　　"If you stop training,you actually do get noticeable de-conditioning,or the beginnings of de-conditioning,with as little as seven days of complete rest,"Arent said."It very much is an issue of use it or lose it."

　　“如果7天内完全休息不进行锻炼的话，肌肉减少或者肌肉开始减少是显而易见的，”阿伦特表示，“要么练它，要么失去它。”

　　9:Running a marathon is the ideal way to get fit.

　　流言9：跑马拉松是健身的理想方式。

　　Truth:Not ready to conquer a marathon?No problem.You can get many of the benefits of long-distance running without ever passing the five-mile mark.

　　事实：跑不了全马?没关系的。就算你跑不到8公里，长跑也是好处多多。

　　Running fast and hard for just 5 to 10 minutes a day can provide some of the same health outcomes as running for hours can.

　　每天高强度地跑上5到10分钟所带来的某些好处和连续跑上数小时是一样的。

　　In fact,people who run for less than an hour a week-as long as they get in those few minutes each day-see similar benefits in terms of heart health compared to those who run more than three hours per week.

　　实际上，每周跑不到一小时(只要他们能每天都跑几分钟)给心脏健康带来的益处和每周跑三小时以上的差不多。

　　Plus,years of recent research suggest that short bursts of intense exercise can provide some of the same health benefits as long,endurance-style workouts-and they also tend to be more fun.

　　此外，持续数年的近期研究也表明，短时间的高强度训练能带来和长时间的耐力训练一样的健康益处，而且也更有意思。

　　10:Keeping a food diary is a reliable way of monitoring and controlling what you eat.

　　流言10：记录食物流水账在监督和控制饮食上很可靠。

　　Truth:Even when we're making an effort to be conscious about what we're putting into our bodies and how active we're being,we often give ourselves more credit than we deserve.

　　事实：即使我们努力记下自己的食量和运动量，但其实我们经常对自己太过于信任了。

　　"People tend to overestimate their physical activity and underestimate how much food they eat,"says Stanforth.

　　“人们倾向于高估自己的运动量和低估自己摄入的热量，”斯坦福斯说道。

　　"They consistently think they've worked out more and consistently think they've eaten less."

　　“人们总是认为自己练得多而吃得少。”

　　11:Sports drinks are the best way to re-hydrate after a workout.

　　流言11：运动饮料是锻炼后补充水分的最佳饮品。

　　Truth:Most sports drinks are just sugar and water.

　　事实：大多数的运动饮料都是糖水。

　　Instead,experts recommend refuelling with plain old water and high-protein snack,since studies suggest protein helps recondition muscles after a workout.

　　相反，专家推荐喝白开水和高蛋白零食补充能量，因为研究表明在锻炼后补充蛋白质能够帮助修复肌肉。