減肥能不能只減掉肚子上的贅肉
Whether you have some extra weight in your upper arms or rear end, it makes sense that targeting those areas with exercise would slim them down.
不管你是上臂肉多還是屁股肉多，針對這些身體部位進行鍛煉能減肥的說法似乎是有道理的。
Weight-loss experts refer to this as "spot reduction." But it turns out that in most cases, this kind of laser-focused weight loss isn't possible. One study in the Journal of Strength and Conditioning Research found that six weeks of intensive ab workouts did nothing to slim the exercisers' midsections. A related study found that 12-weeks of one-armed workouts resulted in less loose skin in the trained arm, but zero fat loss.
減肥專家稱此為"局部瘦身"。但結(jié)果表明，在大多數(shù)情況下，這種以激光為主的減肥方法是不太可能成功的。《力量與體能研究雜志》刊出的一篇研究發(fā)現(xiàn)：進行6周高強度的腹部訓(xùn)練并沒有減掉鍛煉者的肚子。一項相關(guān)研究發(fā)現(xiàn)：12周的單手臂鍛煉導(dǎo)致了被訓(xùn)手臂皮膚松弛，但一點肥肉都沒減掉。
Working out just one part of your body probably won't slim it down, but some body parts are more likely to shed fat when you exercise. Your stomach is one of them.
或許，只鍛煉身體的某一部位并不能使這個部位瘦下來，但鍛煉的時候，身體的某些部位更容易擺脫肉肉。其中之一就是肚子。
"Some fat deposits are more metabolically active than others, and those may be more responsive to exercise interventions," says Arthur Weltman, a professor of medicine and chair of the department of kinesiology at the University of Virginia. "Abdominal fat in particular is one of the most metabolically active fats."
"一些脂肪沉積物比其它種類更具代謝活性，因此可能對運動干預(yù)更加敏感，"醫(yī)學(xué)教授、弗吉尼亞大學(xué)運動學(xué)系主任亞瑟·韋爾特曼如是說。"特別是腹部脂肪，更是最具代謝活性的脂肪之一。"
When you exercise, your workouts trigger the release of hormones, Weltman explains. The higher the exercise intensity, the more of these hormones your body pumps out, and the more of that metabolically active fat you lose. (Some of Weltman's research suggests that high intensity interval training (HIIT), in particular, may slim your midsection.)
鍛煉的時候會激發(fā)激素的釋放，韋爾特曼解釋說。鍛煉強度越高，身體釋放的激素就越多，減掉的具有代謝活性的脂肪就越多。（韋爾特曼的一些研究表明：高強度間接訓(xùn)練尤其能甩掉肚子上的肉肉。）
If you have fat stored in your gut, arms and chest, a lot of your fat is metabolically active, so it will likely respond to exercise and diet changes, he says. That's especially true of your abdominal fat. The bad news is that extra fat in these regions is also linked with a greater risk for diabetes, heart disease, cancer and other ailments.
如果你的腸道、手臂和胸部都存有脂肪，那么你身體內(nèi)的很多脂肪都是具有代謝活性的，所以很有可能對鍛煉和飲食變化做出反應(yīng)，他說。腹部脂肪更是如此。壞消息是，這些身體部位的多余脂肪可能會增加你患糖尿病、心臟病、癌癥和其它疾病的風險。
On the other hand, if you store excess fat in the hips, butt and thighs, that fat is not metabolically active. You have a lower risk for many diseases, "but that fat is very hard to reduce," he says.
另一方面，如果你的臀部和大腿存有脂肪，那這些脂肪并不具備代謝活性。你患各種疾病的風險也就更低，"但這些部位的脂肪特別難減，"他說。
What type of exercise is best for targeting the tummy? One study found that while aerobic training-running, swimming, cycling-led to greater whole-body fat loss, resistance training targeted abdominal fat in particular.
什么類型的鍛煉最能減肚子呢？一項研究發(fā)現(xiàn)雖然有氧運動--跑步、游泳和騎自行車--能在很大程度上減掉全身脂肪，但抗阻鍛煉最能減掉肚子上的肉。
Whether you have some extra weight in your upper arms or rear end, it makes sense that targeting those areas with exercise would slim them down.
不管你是上臂肉多還是屁股肉多，針對這些身體部位進行鍛煉能減肥的說法似乎是有道理的。
Weight-loss experts refer to this as "spot reduction." But it turns out that in most cases, this kind of laser-focused weight loss isn't possible. One study in the Journal of Strength and Conditioning Research found that six weeks of intensive ab workouts did nothing to slim the exercisers' midsections. A related study found that 12-weeks of one-armed workouts resulted in less loose skin in the trained arm, but zero fat loss.
減肥專家稱此為"局部瘦身"。但結(jié)果表明，在大多數(shù)情況下，這種以激光為主的減肥方法是不太可能成功的。《力量與體能研究雜志》刊出的一篇研究發(fā)現(xiàn)：進行6周高強度的腹部訓(xùn)練并沒有減掉鍛煉者的肚子。一項相關(guān)研究發(fā)現(xiàn)：12周的單手臂鍛煉導(dǎo)致了被訓(xùn)手臂皮膚松弛，但一點肥肉都沒減掉。
Working out just one part of your body probably won't slim it down, but some body parts are more likely to shed fat when you exercise. Your stomach is one of them.
或許，只鍛煉身體的某一部位并不能使這個部位瘦下來，但鍛煉的時候，身體的某些部位更容易擺脫肉肉。其中之一就是肚子。
"Some fat deposits are more metabolically active than others, and those may be more responsive to exercise interventions," says Arthur Weltman, a professor of medicine and chair of the department of kinesiology at the University of Virginia. "Abdominal fat in particular is one of the most metabolically active fats."
"一些脂肪沉積物比其它種類更具代謝活性，因此可能對運動干預(yù)更加敏感，"醫(yī)學(xué)教授、弗吉尼亞大學(xué)運動學(xué)系主任亞瑟·韋爾特曼如是說。"特別是腹部脂肪，更是最具代謝活性的脂肪之一。"
When you exercise, your workouts trigger the release of hormones, Weltman explains. The higher the exercise intensity, the more of these hormones your body pumps out, and the more of that metabolically active fat you lose. (Some of Weltman's research suggests that high intensity interval training (HIIT), in particular, may slim your midsection.)
鍛煉的時候會激發(fā)激素的釋放，韋爾特曼解釋說。鍛煉強度越高，身體釋放的激素就越多，減掉的具有代謝活性的脂肪就越多。（韋爾特曼的一些研究表明：高強度間接訓(xùn)練尤其能甩掉肚子上的肉肉。）
If you have fat stored in your gut, arms and chest, a lot of your fat is metabolically active, so it will likely respond to exercise and diet changes, he says. That's especially true of your abdominal fat. The bad news is that extra fat in these regions is also linked with a greater risk for diabetes, heart disease, cancer and other ailments.
如果你的腸道、手臂和胸部都存有脂肪，那么你身體內(nèi)的很多脂肪都是具有代謝活性的，所以很有可能對鍛煉和飲食變化做出反應(yīng)，他說。腹部脂肪更是如此。壞消息是，這些身體部位的多余脂肪可能會增加你患糖尿病、心臟病、癌癥和其它疾病的風險。
On the other hand, if you store excess fat in the hips, butt and thighs, that fat is not metabolically active. You have a lower risk for many diseases, "but that fat is very hard to reduce," he says.
另一方面，如果你的臀部和大腿存有脂肪，那這些脂肪并不具備代謝活性。你患各種疾病的風險也就更低，"但這些部位的脂肪特別難減，"他說。
What type of exercise is best for targeting the tummy? One study found that while aerobic training-running, swimming, cycling-led to greater whole-body fat loss, resistance training targeted abdominal fat in particular.
什么類型的鍛煉最能減肚子呢？一項研究發(fā)現(xiàn)雖然有氧運動--跑步、游泳和騎自行車--能在很大程度上減掉全身脂肪，但抗阻鍛煉最能減掉肚子上的肉。
