1、怎樣跑步才能瘦身正確的跑步姿勢和方法確實(shí)能減肥，可是有些運(yùn)動減肥失敗者卻會說，怎么我越跑步越胖呢?看來跑步不能減肥哦。其實(shí)，不少運(yùn)動減肥者的失敗往往與其錯誤的觀念和做法有關(guān)。誤區(qū)之一：只要多運(yùn)動，便可達(dá)到減肥目的運(yùn)動雖能消耗人體內(nèi)的熱量，但僅靠運(yùn)動減肥效果并不明顯，研究表明，即使每天打數(shù)小時網(wǎng)球，但只要多喝一兩聽甜飲料或多吃幾塊西式糕點(diǎn)，辛辛苦苦的減肥成果便會化為烏有。因此，要想獲得持久的減肥效果，除了進(jìn)行運(yùn)動外，還應(yīng)從飲食上進(jìn)行合理調(diào)控。誤區(qū)之二：空腹運(yùn)動有損健康人們總擔(dān)心空腹運(yùn)動會因體內(nèi)貯存的糖原大量消耗而發(fā)生低血糖反應(yīng)，如頭暈、乏力、心慌等，對健康不利。但美國達(dá)拉斯健美運(yùn)動中心堆帕博士研究認(rèn)為，飯前 12 小時(即空腹)進(jìn)行適度運(yùn)動，如步行、跳舞、慢跑、騎自行車等，有助于減肥。這是由于此時體內(nèi)無新的脂肪酸進(jìn)入脂肪細(xì)胞，較易消耗多余的脂肪(特別是產(chǎn)后的脂肪)，減肥效果優(yōu)于飯后運(yùn)動。另外，由于運(yùn)動量適宜，熱能消耗較少，體內(nèi)貯存的能量足夠使用，不會影響健康。誤區(qū)之三：每天堅(jiān)持 30 分鐘慢跑即可減肥30 分鐘的慢跑雖可達(dá)到有氧鍛煉之目的，但減肥成效卻甚微，實(shí)踐證明，只有運(yùn)動持續(xù)時間超過

2、大約 40 分鐘，人體內(nèi)的脂肪才能被調(diào)動起來與糖原一起供能，隨著運(yùn)動時間的延長，脂肪供能的比例可達(dá)總消耗量的 85%?？梢?，少于大約 40 分鐘的運(yùn)動無論強(qiáng)度大小，脂肪消耗均不明顯。 誤區(qū)之四：運(yùn)動減肥有全身或局部的選擇人們在一則廣告宣傳中常聽到或看到減腰、減臀、減腹等詞句，那么，局部運(yùn)動是否能減少局部脂肪呢?第一，局部運(yùn)動消耗的總能量少，易疲勞，且不能持久;第二，脂肪供能是由神經(jīng)和內(nèi)泌系統(tǒng)調(diào)節(jié)控制，但這種調(diào)節(jié)是全身性的，并非練哪個部位就可以減哪個部位的多余脂肪，而是哪里供血條件好，有利于脂肪消耗，哪里就能減肥。例如，減肥者運(yùn)動一段時間后，腰圍不見小多少，可臉頰卻消瘦了，原因即在于此。運(yùn)動消耗的熱量大于攝入的熱量，就會導(dǎo)致全身脂肪的減少，而不會只減一個部位，其它部位不變。誤區(qū)之五：運(yùn)動強(qiáng)度越大，運(yùn)動越劇烈，減肥效果越好只有持久的小強(qiáng)度有氧運(yùn)動才能消耗多余的脂肪，這是由于小強(qiáng)度運(yùn)動時肌肉主要利用氧化脂肪酸獲取能量，因此脂肪消耗得快。運(yùn)動強(qiáng)度增大，脂肪消耗的比例只占 15%。因此，輕松和緩、長時間的低強(qiáng)度運(yùn)動或心率維持在100?124 次/分鐘的長時間運(yùn)動是最有利于減肥。Acknowled

3、gementsMy deepest gratitude goes first and foremost to Professor aaa , my supervisor, for her constant encouragement and guidance. She has walked me through all the stages of the writing of this thesis. Without her consistent and illuminating instruction, this thesis could not havereached its present form.Second, I would like to express my heartfelt gratitude to Professor aaa, who led me into the world of translation. I am also greatly indebted to the professors and teachers at the Department of

4、 English: Professor dddd, Professor ssss, who have instructed and helped me a lot in the past two years.Last my thanks would go to my beloved family for their loving considerations and great confidence in me all through these years. I also owe my sincere gratitude to my friends and my fellow classmates who gave me their help and time in listening to me and helping me work out my problems during the difficult course of the thesis.My deepest gratitude goes first and foremost to Professor aaa , my

5、supervisor, for her constant encouragement and guidance. She has walked me through all the stages of the writing of this thesis. Without her consistent and illuminating instruction, this thesis could not havereached its present form.Second, I would like to express my heartfelt gratitude to Professor aaa, who led me into the world of translation. I am also greatly indebted to the professors and teachers at the Department of English: Professor dddd, Professor ssss, who have instructed and helped me a lot in the past two years.Last my thanks would go to my beloved family for their loving considerations and great confidence in me all through these years. I also owe my sincere gratitude to my friends and my fellow classmates who gave me their help and time in listening to me and helping me work out my problems during the difficult course of the thesis.

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