(单词翻译:单击)
In a new study about the best way to beat belly fat, Dr. Jenny Ashton here to talk about it.
现在有一项关于减少腹部脂肪的最佳途径,我们有请珍妮·阿什顿博士谈谈这项新研究。
And Jenny, it turns out that is not just exercise but the kind of exercise that makes the difference.
珍妮,事实证明,不仅是锻炼,而且这种锻炼能够起到显著效果。
Exactly, and this is a very large study at Harvard that look at middle aged men followed them for 12 years, found that the men who lifted weights for more than 25 minutes every day gained the less fat around their midsection than the men who engaged in moderate.
确实如此,这是哈佛一项非常大型的项目,观察中年男性并进行12年的跟踪研究,最终结果表明相比从事温和运动，每天男性举重超过25分钟上腹部会明显减重。
That sounds a lot.
听起来有很多东西。
It is a lot.
我们的确进行很多研究。
But again, a lot of people are trying to get a little bit of workout in everyday.
但很多人在日常生活中都只是一点点锻炼。
They found that the men who engaged in hard cardio gained less overall body weight.
他们发现从事有氧运动的男性整体体重呈现下降趋势。
But again, the waist circumference here was a surprise.
但是,这里的腰围令人感到吃惊。
It's so interesting because you think you would lift weights, you think it can build up your arms and your legs.
这非常有趣,因为你想举重的时候,可以增强你的手臂和双腿。
But it really is about core.
但确实是关键所在。
Why not just do both, do a combination of both?
为什么不都做呢,二者结合不更好吗?
Well, that would be the ideal.
嗯,那是理想状态。
But remember here, in term of the physiology, we are looking at two things.
但是请牢记在心,在锻炼中我们要关注两件事。
As we age, everyone loses lean muscle mass.
随着我们年龄的增长,每个人肌肉的质量都会下降。
That's a process called sarcopenia.
这个过程被称为肌肉减少症。
That's not great for our health.
这对我们的健康不是很好。
The other thing would happens as we age, we get a little wider around the midsection that belly fat or visceral fat which we've heard is also really bad for our health.
随着我们年龄的增长另一件事也会如期而至,我们会越来越大腹便便,我们听说过的这里的腹部脂肪或内脏脂肪也对我们的健康不利。
So to try to kill two birds in one stone here and find an exercise that does both, that's the key and the effect that the weights help to the waist circumference was really surprising.
所以在这里我们试试一举两得的方法,找到一种能够解决两种问题的锻炼方法,关键有效的举重帮助改善腰围的确令人惊讶。
But what types of exercises are you thinking in?
但是你在考虑何种类型的运动?
Is this a thing for women?
女性能够做这种运动吗?
Look, it's great for men and women.
看,男性和女性都适宜。
And there are key facts here, you need to pump air, OK?
这里关键的事实是你需要有氧运动，对吗?
So we actually need to get in to the gym lift weights and if you can do a little of that everyday, that's important.
所以我们实际上需要去健身房举重,而且你要每天坚持,这很重要。
Cardio, you've got your cardio on, that's a very important for cardio vascular well-being as well as body fat.
有氧运动,你得做有氧运动,这对心血管健康以及身体脂肪非常重要。
And the other thing is good nutrition.
另一方面则是良好的营养摄取。
None of these matters if we don't eat well.
如果我们摄取营养不够一切都无济于事。
So that's kind of a no brainer, but the lifting weights to combat the midsection, get into the gym.
这再简单不过,但举重能够重塑完美腹部身材,因此上健身房锻炼吧。
