局部瘦身 - 健身

粗略翻譯加上一點心得：

※ 引述《oxymoron (來秀一下?)》之銘言：
: 是MD雜誌上的..... 大家參考一下....2006 12月的
: Scientific Breadthrough: Spot Reducing Works!

局部瘦身有效 !

: For years, scientists told athletes spot reducing doesn't work.
: For example, you can;t lose arm fat by doing curls and triceps extensions.
: These conclusions were based on volumetric studies
: that estimated changes in lean mass and fat in the arms and legs
: following weeks of specific exercises in those areas.

多年以來, 科學家告訴運動員們 局部瘦身是沒有有效果的.
舉例來說, 你無法減去手臂脂肪 經由 彎舉 以及 三頭肌伸展動作.
(curls, 泛指各種彎舉; triceps extensions, 泛指各種 三頭肌伸展動作.)
這些結論是基於容積測定的研究 -
- 仰賴估算臂部及腿部整體範圍的脂肪 -
- 在經過數週精確的該區域運動之後.
(這些結論是經過好幾個星期的手臂跟腿部運動訓練後 實測的結果)

: Danish researchers, led by Dr. Bente Stallknecht from the panum Institute
: in Copenhagen, showed that spot reducing is effective.
: They used radioactive tracers (133Xe) to measure changes in fat mass
: during high-rep knee extension, which is more sensitive than measuring
: density changes in the arms and legs.

由來自哥本哈根(Copenhagen) The Panum 學院(Institute)的 Bente Stallknecht 博士
所領導的丹麥學者, 指出局部瘦身確實有效.
他們使用放射性掃瞄器(133Xe)測量高次數膝部伸展運動之後的手臂及腿部脂肪分佈密度
所得結果.
(註.high-rep, 通常指多次數, 20RM, 50RM, 甚至更多)

: They studied blood flow and fat breakdown in fat tissue adjacent to working
: muscles and in fat tissue around inactive muscles in the orther leg.
: After 30 minutes of doing knee extensions with one leg, they switched legs
: and did knee extension for 120 minutes using more weight.

他們研究運動部位的脂肪組織其 血液流動 及 脂肪分解 狀況
對照沒有肌肉運動訓練的另一條腿.
經過30分鐘的膝部伸展運動(其中一條腿), 他們更換另一條腿進行 120分鐘的
膝部伸展運動並增加重量.

: Blood flow and fat breakdown were greatest around the working muscle.
: They concluded that specific exercises could cause "spot reducing" because
: blood flow and fat use were higher in adipose (fat) tissue adjacent to
: working muscles.

他們經由大量運動部位的脂肪組織其 血液流動 及 脂肪分解 狀況推斷
特定的運動可以造成"局部瘦身".

: Spot reducing was most effective at higher intensities because it generated
: more heat in the muscles and triggered a higher release of catecholamines
: (fight-or-flight hormones, such as adrenaline(腎上腺素)).
: This is an exciting study for bodybuilders that overturned long-standing
: beliefs about spot reducing.

大重量高次數的特定肌肉運動會啟動內分泌機制使得局部瘦身格外有效.(例如腎上腺素)
這項令人興奮的研究推翻了長久以來健身者對 局部瘦身 觀念的教條式信仰.

: The take-home message is that spot reducing works.
: High-rep, high-weight exercise reducing local fat stores best.
: (American Journal Physiology Endocrinology Metabolism, in press, published
: online Sept. 19 2006)

實際訊息傳遞為：局部瘦身確實有效.
高次數, 大重量的運動訓練非常有效的降低了運動部位局部的脂肪儲存.
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結論已經非常清楚,
>>>高次數, 大重量的運動訓練非常有效的降低了運動部位局部的脂肪儲存.<<<

臥推 100公斤, 連續做個 100次, 對"蝴蝶袖"會非常有效(?)
我可能還是選擇乖乖做有氧.............................

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謝謝!
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