关于健身你需要了解的6个事实

作为健身新手，你会收到各种建议，然而有些事实，过来人可能不会告诉你，但是它们同样重要。

Gyms are great, but you don't need one to succeed

健身馆很好，但是不去健身馆也能健身

If you're not down with sharing your space with other sweaty folk, or are trying to save your pennies, not to worry: You can get a killer workout without leaving your living room. All you need is your dumbbells or resistance bands and sneakers.

如果你不喜欢和其他大汗淋漓的家伙共享健身空间，或者想省钱，你不用为自己没去健身馆而担心，因为你不离开自家客厅也可以很好地健身。你只需要哑铃或阻力带和运动鞋就够了。

Make your cardio quick and to the point

短时高效的有氧运动更佳

Yes, there is a place for long bouts of slow, steady cardio if you're a marathoner or have medical issues. If neither one applies, keep your cardio to sub-30 minutes per session and hit it hard. Research indicates that higher-intensity workouts burn more total calories, improve endurance and maximal oxygen consumption, and strip fat in half the time it would take to achieve the same result with traditional cardio. Bonus: High-intensity training also boosts the production of muscle-making and fat-burning compounds such as growth hormone, keeping you younger inside and out.

如果你是个马拉松运动员或身体有毛病，你确实适合长时间缓慢稳定的有氧运动。但如果你不属于这两种情况，你应该把每次有氧运动控制在30分钟以内并且保持高强度。研究表明，高强度的锻炼能燃烧更多卡路里总量、提高耐力和最大耗氧量，而且用一半的时间就能达到和传统有氧运动同样的减脂效果。高强度的锻炼还有一个额外的好处，就是能促进肌肉生成和生长激素等燃烧脂肪的化合物的分泌，让你从内到外都更年轻。

Put static stretching last

静态伸展运动最后再做

Nowadays, static stretching, in which you assume a stretch and hold it, has been replaced by dynamic stretching -- in which you loosen your limbs with active range-of-motion movements such as leg swings and arm circles -- preworkout. Save your static stretches for afterward when you're warm and want to relax and lengthen your muscles.

现如今，健身前的静态伸展运动（保持一个伸展姿势不动）已经被动态伸展运动所取代。动态伸展运动就是抖抖腿，转转手臂，把四肢活动开来。在你锻炼得全身发热，想要放松和拉伸肌肉时，再做静态伸展运动。

You will be hungry

健身会让你很饿

OK, you might even be ravenous. Don't freak out: This is a good thing. It means your body is changing -- growing muscle and shedding fat -- and in order to do that it needs fuel. Feed the machine with lean protein such as grilled chicken and fish, complex carbs such as oatmeal and brown rice, and plenty of fruits and veggies.

健身可能会让你胃口大开。别恐慌，这是件好事。这意味着你的身体在发生变化：肌肉在生成，脂肪被甩掉。而这些需要食物来补充能量。你可以吃一些精益蛋白质，比如烤鸡肉、鱼肉，以及复合碳水化合物，比如燕麦片和糙米，还有很多水果和蔬菜。

You might gain weight

健身后你可能会增重

In reality, muscle weighs more than fat but takes up less space. A better way to gauge progress is how your clothing fits. If it is getting looser, even if you're getting heavier, you're on the right track.

事实上，肌肉比脂肪更重，但是占的空间更小。衡量健身进度的一个更好方式是穿衣。如果衣服变得宽松，即使你变重了，也说明你的健身是有成效的。

The "golden rule" is 80/20

健康饮食和不健康饮食的黄金比例是80比20

We all need a chocolate bar or gooey plate of nachos from time to time. If you eat healthy and clean 80 percent of the time, you can be a stress-free, regular human the other 20 percent. Allowing yourself a little indulgence now and again will make eating clean and sticking to your program easier, and will ultimately get you the results you want.

我们偶尔也需要吃一条巧克力棒或黏糊糊的玉米脆饼。如果80%的时间你吃的都是健康干净的食物，那你就可以卸下压力，在其余20%的时间吃一些普通人爱吃的食物。让自己不时地小小放纵一下，会让你更容易把健康饮食坚持下去，从而让你最终达到你想要的效果。