A study conducted by Arizona State University also recently found similar results when they studied the effects of aerobic exercise on overweight women.

　　他說：“比如她們?cè)谧鐾暌还?jié)交叉健身課程后就會(huì)去吃一塊蛋糕，因?yàn)樗齻冋J(rèn)為這是自己應(yīng)得的獎(jiǎng)勵(lì)。這也就意味著人們?cè)诮∩淼耐瑫r(shí)也會(huì)變得肥胖。”

　　近日，亞利桑那州立大學(xué)也進(jìn)行了關(guān)于有氧運(yùn)動(dòng)對(duì)超重女性有何效果的研究，該研究結(jié)果與之相似。

　　The researchers asked 81 women who had a sedentary lifestyle to participate in a 12 week aerobic exercise program involving three treadmill sessions a week. They were also asked not to alter their diet.

　　The end result found that while they were fitter after twelve weeks, they also were fatter. There was no noticeable weight loss amongst the group and almost 70 per cent of the women had piled on some fat mass during the program.

　　研究人員邀請(qǐng)了81名平日有著靜態(tài)生活方式的女性參加了一個(gè)12周有氧運(yùn)動(dòng)計(jì)劃，平均每周有三次在跑步機(jī)上的鍛煉機(jī)會(huì)，同時(shí)研究人員也要求她們不要改變自己的飲食習(xí)慣。

　　研究最終結(jié)果表明，盡管12周后她們或許變得比以前健美了一些，但同時(shí)也比以前胖了。這組女性并沒有顯著的減重成果，其中近70%的女性在參與這一計(jì)劃后堆積了更多的脂肪。

　　Jowett says the important thing to note is that fitness and weight loss are different ball games. He believes it's a 80/20 ratio with 80 per cent being about what we eat and 20 per cent exercise.

　　So what counts as strenuous exercise? 'Anything that you assess on a "Relative Perceived Exertion" scale, with one being easiest and ten being harmful,' says Jowett.

　　喬伊特稱有重要的一點(diǎn)需要我們注意，那就是健身與減重是截然不同的兩個(gè)概念。他認(rèn)為80%與20%的比率才是恰當(dāng)?shù)?，而其?0%是關(guān)于我們的飲食，20%關(guān)于運(yùn)動(dòng)。

　　那么到底什么算是劇烈運(yùn)動(dòng)呢?喬伊特說：“可以用相對(duì)自覺運(yùn)動(dòng)強(qiáng)度指數(shù)來衡量，1表示很輕松，10就表示對(duì)身體有損害了。”

　　'A brisk walk is good because you can still talk, but if you're doing exercise that feels above a seven like running, cycling, aerobics, Cross Fit, then it won't be good for weight loss,' he said.

　　Jowett also notes that the exercise on 'The Biggest Loser' is not sustainable for people who are dramatically overweight because apart from the likelihood of injury and muscle strain, workouts like running are too strenuous on the body and lead to a spike in hunger which results in sugar cravings, high insulin levels and weight gain.

　　他說：“快走就屬于十分好的運(yùn)動(dòng)，因?yàn)樵谏⒉降耐瑫r(shí)你還可以說話。但如果你進(jìn)行超過七分體力的運(yùn)動(dòng)，例如跑步，騎單車，有氧運(yùn)動(dòng)，交叉健身等，這些都可能不利于減重。”

　　喬伊特也強(qiáng)調(diào)了那種在《超級(jí)減肥王》節(jié)目中的運(yùn)動(dòng)并不適用于一些明顯超重的人群持續(xù)進(jìn)行，除了十分容易發(fā)生受傷和肌肉勞損的情況外，跑步這類劇烈的運(yùn)動(dòng)對(duì)于身體能量的消耗很大，容易使人感到饑餓并激發(fā)身體對(duì)于糖分的渴望，增加了胰島素水平而導(dǎo)致體重增加。

　　The solution Jowett believes is to separate fitness and weight loss. Address the weight issue first by taking steps towards healthy eating and then also adopt a simple 10,000 step a day approach.

　　For those who aren't sure how to tackle the basics, Jowett has also developed new weight loss app 'Trim for Life' that assists you with a holistic health plan including: personalised recipes, motivation and expert tips from some of Australia's best health and fitness coaches (including celebrity trainer Luke Istomin).

　　喬伊特所推薦的解決方法是將健身與減重分開進(jìn)行。要解決體重問題，第一步就是要先有健康的飲食習(xí)慣，然后每天進(jìn)行簡(jiǎn)單的10000步快走運(yùn)動(dòng)。

　　對(duì)于那些不確定自己該如何開始進(jìn)行最基礎(chǔ)第一步的人，喬伊特也為他們開發(fā)了一種新型的減重應(yīng)用程序，“整理生活”。這一應(yīng)用程序能夠幫你制定出全面的生活健康計(jì)劃，其中包括來自于全澳洲最優(yōu)秀的健身教練們的所提出的關(guān)于減重的個(gè)性化食譜、鼓勵(lì)、小提示等。(教練中還包括明星教練伊斯托明)

　　If fitness is still a priority, Jowett says you can always step up the hardcore exercise later.

　　As for whether exercise is necessary at all - Jowell says if it's to drop kilos, forget about it.

　　'Strenuous exercise is not the right prescription, it's like cough medicine for a toe infection, it's just not the solution for weight loss.'

　　如果健身仍然是一些人的優(yōu)先選擇的話，喬伊特教練建議可以在隨后增加一些高強(qiáng)度的訓(xùn)練。

　　至于說運(yùn)動(dòng)到底是不是必要的，喬伊特教練表示如果你只是為了減掉體重的話，那還是算了。

　　“劇烈運(yùn)動(dòng)絕對(duì)不是正確的瘦身方法，這就像是用止咳藥去治療腳趾感染一樣，是完全不適合減重的方案。”