There are many people out there (ahem, this writer included) who aren't sure weight training is for them. Don't get me wrong: I am a regular exerciser who usually fits in a quick run after work. But weight training? It seems kind of involved (requires complicated machines, right?), possibly embarrassing (I can't lift heavy things!) and my goal is not to get huge biceps (WWE anyone?).

有很多人(嗯，包括本文作者)不确定重量训练是否适合他们。不要误解我的意思:我是一个经常锻炼的人，通常适合在下班后快速跑步。但是重量训练呢? 这似乎有点复杂(需要复杂的机器，对吧?)，可能会尴尬(我不能举起重物!)，我的目标不是得到巨大的二头肌(有人要用它去参加摔角吗?)

Plus, who has the time? If you're like me, on a tight schedule with a job, family, pets, etc., a cardiovascular workout may seem like a better use of limited time.

而且，谁有时间?如果你像我一样，工作、家庭、宠物等都已经够我忙的了，那么利用有限的时间进行心血管锻炼似乎是更好的选择。

Right? Well ... not so fast. There are some pervasive myths about weight training — also called strength training or resistance training — that need some serious busting.

对吧?嗯…先别急着表示赞同。有一些关于重量训练(也称为力量训练或阻力训练)的普遍误解，需要在这里解释一下。

Turns out there are loads of good reasons to add weight training to your regime or maybe even switch to it as a mid-pandemic fitness goal: improved movement control, better cognitive abilities, enhanced cardiovascular health, better bone development, reduction in chronic pain — and just plain old feeling better.

事实证明，有很多很好的理由把举重训练加入你的健身计划，或者甚至把它作为一个中期健身目标:提高运动控制能力，更好的认知能力，增强心血管健康，更好的骨骼发育，减少慢性疼痛——只是单纯的感觉更好。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处


To give you a little inspiration, we talked to four experts who helped us bust common weight training myths and tell us why we should head down pump-iron alley.

为了给你一点启发，我们采访了四位专家，他们帮助我们打破了常见的重量训练误区，并告诉我们为什么我们应该选择泵铁训练。

MYTH: Weight lifting will make you Arnold-Schwarzenegger-huge!

传言:举重会让你变得像阿诺德-施瓦辛格一样高大!

Reality: Regular weight training can help you build lean muscle mass

事实:定期的重量训练可以帮助你建立肌肉群

"Sure," trainer Blanton Brown-Rowan laughs, "that's true if you consume upwards of 3,000 calories a day and work out 4-plus days a week with really heavy weight loads." That's a specific program," she says, "that a person would follow for that goal." So bottom line: You're only going to get huge if you really want to and try super hard.

“当然，”教练布兰顿·布朗-罗文笑着说，“如果你每天摄入3000卡路里以上，并以非常重的重量每周锻炼4天以上，那就是真的。”这是一个具体的项目，”她说，“人们会为了这个目标而遵循这个项目。”所以底线是:只有你真正想要并非常努力地尝试，你才会变得强大。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处


What will happen instead? If you start regular weight-training, says trainer Aryan Siahpoushan, you become stronger and build lean muscle mass. The initial visible results can be especially dramatic, says Brown-Rowan, including pounds lost and big gains in strength. And if you want to get huge muscles, she adds, you can do that too — that's just a different program.

会发生什么呢?如果你开始定期进行举重训练，教练雅利安·西亚波山(Aryan Siahpoushan)说，你会变得更强壮，肌肉质量也会更紧实。布朗-罗文说，最初的可见效果可能特别显著，包括体重减轻和力量大幅增加。如果你想拥有大块的肌肉，她补充道，你也可以做到——那只是一个不同的项目。

MYTH: Weight training won't help you lose weight

传言:重量训练不会帮你减肥
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处


Reality: It's actually an excellent way to lose the flub

事实:这其实是消除肥肉的好方法

People think that just because you don't always lose weight when you're weight training, you aren't losing fat, Dr. Wayne Westcott, a fitness researcher, told WBUR in an interview. But the muscle you are gaining (while you lose that fat) is more compact than fat, says Westcott. "People say, kind of surprised, 'Well, I haven't lost weight, but I'm wearing different pant sizes.' If we didn't have scales, just had full length mirrors, people would do a much better job of deciding what kind of exercise they should do or not do."

健身研究员韦恩·韦斯科特博士在接受WBUR采访时表示，人们认为，仅仅因为进行重量训练时没有减肥，就没有减掉脂肪。但是你增加的肌肉(同时你减少的脂肪)比脂肪更紧密，Westcott说。“人们会有点惊讶地说，‘嗯，我没有减肥，但我穿了不同尺码的裤子。’”如果我们没有磅秤，只有全身镜，人们在决定应该做什么运动或不做什么运动时，会做出更好的选择。”

Recent research backs up what Westcott is saying. A new study published last May found that weight training actually changes your body at the cellular level in a way that causes you to lose fat. And review of research published last week in the journal Sports Medicine concluded that, "Resistance training reduces body fat percentage, body fat mass and visceral fat in healthy adults." The trainers we spoke to weren't surprised at all by the research. Weight training burns fat just like cardio does, says Siahpoushan — maybe even better.

最近的研究支持了韦斯科特的说法。去年5月发表的一项新研究发现，举重训练实际上会在细胞水平上改变你的身体，从而使你减掉脂肪。上周发表在《运动医学》(Sports Medicine)杂志上的一篇研究综述得出结论:“阻力训练降低了健康成年人的体脂率、体脂量和内脏脂肪。”
与我们交谈过的教练对这项研究一点也不感到惊讶。重量训练就像有氧运动一样燃烧脂肪，Siahpoushan说，甚至可能效果更好。

MYTH: You have to start when you're young

传言:你必须在年轻的时候就开始负重训练

Reality: Heck no! You can start at any age

现实:完全胡扯! 你可以在任何年龄开始

Both trainers have clients of all ages and at all stages of fitness. "What's important is telling your trainer exactly what your fitness history is," says Siaphpoushan, "and it's OK if the answer is 'none at all.' " It's important if you're over 50 to also be under the care of a physician to watch out for health issues that can come up as you get older such as heart disease, warns Dr. Perry Smith, a neurologist in Bethesda, Md.

这两名教练都有不同年龄和不同健身阶段的客户。“重要的是告诉你的教练你的健身历史，”Siaphpoushan说，“如果答案是‘完全没有’也没关系。’”马里兰州贝塞斯达(Bethesda)的神经学家佩里·史密斯(Perry Smith)博士警告说，如果你年过50，还要在医生的照顾下注意随着年龄增长可能出现的健康问题，比如心脏病，这一点很重要。

MYTH: You need fancy equipment and clothes

传言:你需要高档的设备和衣服

Reality: You can find cheap or free choices and shoes are optional!

事实:你可以找到便宜或免费的选择，鞋子也是有很多选项的!

"When gyms closed down, so many of my clients ran out and got weights at Goodwill or Target and those worked just fine," says Brown-Rowan, who trains people at their homes, in gyms, and recently, online. In fact, you may be able to get away with not buying equipment at all. "One client didn't have any weights on hand so we used her laundry detergent containers," says Brown-Rowan. Her "get started" list for clients only includes a set of light dumbbells, resistance bands and a mat to do floor work.

布朗-罗文说:“当健身房关门时，我的许多客户跑出去，在Goodwill或Target健身，效果很好。”布朗-罗文，一个在人们的家里、健身房和最近在网上做健身培训的人。事实上，你可能完全不需要购买设备。布朗-罗文说:“有个客户手上没有重物，所以我们就用了她的洗衣罐子。”她为客户提供的“开始”清单只包括一套轻型哑铃、阻力带和做地板动作的瑜伽垫。

As for what to wear? Just make sure it's something you can move in, says Brown-Rowan, adding that she has seen it all when it comes to what people wear to weight train. Just one caution, she says: "Please, please, for everyone's sake, wear clothes that you can bend over in and lift your legs in without showing off what we all don't need to see."

至于穿什么呢?布朗-罗文说，只要确保你能穿进去就行了。她还说，她见过人们参加举重训练时穿各种各样的一幅。她说，只有一个忠告:“拜托，拜托，为了每个人的利益，穿那些你可以弯腰和抬腿的衣服，而不是炫耀我们大家都不需要看到的东西。”

And shoes? Surprisingly (to us newbies) it's actually better to weight train barefoot, say both trainers. The reason, says Siaphpoushan, is that you need to be able to feel the floor with your foot to avoid foot positions that could throw your spine out of alignment. If you are not a fan of working out in bare feet, he says, invest in some flat-soled shoes labelled "cross-trainers."

那么鞋呢子?令人惊讶的是(对我们新手来说)，这两个教练都说，实际上赤脚负重训练更好。Siaphpoushan说，原因是你需要能够用你的脚感觉地板，以避免脚的位置会使你的脊柱偏离直线。他说，如果你不喜欢光脚锻炼，可以买一些标着“交叉运动鞋”的平底鞋。

MYTH: You need an expensive trainer

传言:你需要一个昂贵的教练

Reality: You do need some expert guidance to get started, but you can find often find cheap or free help

事实:你确实需要一些专家的指导来开始，但你总是可以找到便宜或免费的帮助
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处


Weight training is a skill, say both trainers and you really do need expert guidance to set up a program to help you meet your goals — even if it is just for a lesson or two — and show you proper form so you don't injure yourself. But there are ways around the expensive part.

重量训练是一项技能，教练和你都说你真的需要专家指导来建立一个项目来帮助你达到你的目标——即使只是一两节课——并告诉你正确的形式，这样你就不会伤害自己。但有办法绕过昂贵的部分。

If you can't afford a trainer, find a friend (or a few friends) and split the cost, says Brown-Rowan. It's worth the investment to prevent injury and avoid burning out because you don't know what you're doing. If that isn't an option, check out your local community center or YMCA to see if they have affordable programs with a trainer who can help you get started.

如果你请不起教练，可以找个朋友(或几个朋友)分摊费用，Brown-Rowan说。这是值得投资的，可以防止受伤，避免因为你不知道自己在做什么而精疲力竭。如果可以的话，看看你当地的社区中心或基督教青年会，看看他们是否有你能够负担得起的培训，看看谁可以帮助你开始。

And what about all those "experts" on YouTube? Both trainers say the internet is a blessing and a curse when it comes to fitness advice. "There's a lot of good information out there," says Siaphpoushan, "but there's also a lot of misinformation because it's an unregulated industry."

那么YouTube上的那些“专家”呢?两位教练都说，在提供健身建议方面，互联网是福也是祸。“有很多好的信息，”Siaphpoushan说，“但也有很多错误的信息，因为这是一个不受监管的行业。”

Brown-Rowan says to look for someone talking about proper form, position and body mechanics, adding to look for experts that have been cited in legitimate news sources and medical journals.

布朗-罗文说，寻找那些谈论正确的姿势、体位和身体力学的人，并寻找那些在合法的新闻来源和医学期刊上引用过的专家。

One place to start might be the USDA which has lixs to vetted exercise videos, including weight training. Respected health and fitness websites like Healthline provide free weight training guidance. Many colleges have online courses you can pay for to learn about weight training, including this one at Harvard. And there are an overwhelming number of weight training apps out there - so while you're getting started, you might stick with the better known ones like Nike that will have trainers to guide you

一个可以从美国农业部开始的地方，它有经过审查的运动视频的链接，包括重量训练。像Healthline这样受人尊敬的健康和健身网站提供免费的重量训练指导。许多大学都有在线课程，你可以付费学习举重训练，包括哈佛大学的这个课程。现在市面上有大量的重量训练应用程序——所以当你刚开始练习时，你可能会坚持使用更知名的应用程序，比如像耐克这样有教练指导你的品牌。

MYTH: Weight training is all about results you see — i.e. looking buff

误解二:重量训练就是看结果，也就是看起来很强壮

Reality: It can help with your overall health and fend off chronic illness

事实:它可以帮助你的整体健康和抵御慢性疾病
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处


There is quite a bit weight training does to prevent health issues before you even have them say both trainers. For one, says Siaphpoushan, it can help keep chronic pain at bay. A lot of our daily pains are from "using the wrong muscles when you're active over a long period of time — whether that activity is something routine [i.e. how you carry your work bag] or working out," he explains. "Strength training can rewire those movements so that your body can recruit the ideal muscle groups on a daily basis."

有相当多的重量训练做预防健康问题。Siaphpoushan说，首先，它可以帮助控制慢性疼痛。他解释说，我们每天的很多疼痛都是“当你长时间活动时，使用了错误的肌肉——无论是例行活动(比如，如何拿工作包)还是锻炼，”。“力量训练可以改变这些动作，让你的身体每天都能使用到理想的肌肉群。”

And it keeps your heart ticking. Weight training — just an hour a week — may reduce your risk of heart attack or stroke by 40-70%, says a 2018 study of about 13,000 adults. It also helps prevent osteoporosis by making your bones stronger in a way aerobic activity can't, says one study.

它让你原谅心脏类疾病。2018年一项针对约1.3万名成年人的研究表明，每周一小时的负重训练可能会降低40-70%的心脏病发作或中风风险。一项研究表明，它还能让你的骨骼更强壮，这是有氧运动做不到的，从而有助于预防骨质疏松症。

Still need more reasons? Weight training can reduce your cholesterol, help you manage diabetes, lower your resting blood pressure says another study, to name just a few.

还需要更多理由吗?举几个例子，另一项研究表明，重量训练可以降低你的胆固醇，帮助你控制糖尿病，降低你的静息血压。

MYTH: Weight training is all about the body

误解二:重量训练是关于身体的

Reality: It can give a mental health boost too, experts say.

事实:专家说，它也能促进心理健康。

It helps mental health in a number of ways. Brown-Rowan says a 2018 study found that weight training "significantly reduced depressive symptoms among adults" — regardless of health status, and even if they didn't get much stronger. Separate research from 2021 found that weight training also reduced anxiety as well as depression, improved sleep and self-esteem, and staved off fatigue, among other benefits.

它在很多方面都有助于心理健康。布朗-罗文表示，2018年的一项研究发现，无论健康状况如何，举重训练“显著减轻了成年人的抑郁症状”，即使他们没有变得更强壮。2021年的另一项研究发现，重量训练还能减少焦虑和抑郁，改善睡眠和自尊，并避免疲劳，以及其他好处。

It also keeps the brain working by staving off neurological disease. "A 2020 study suggests that [intensive weight training over 6 months] is really quite beneficial to parts of the brain involved in memory," says Dr. Darren Gitelman, a neurologist in Park Ridge, Ill. Smith says research on whether weight training helps with Parkinson's symptoms also showed positive results, including a study that found even moderate resistance training done regularly could help patients improve strength and balance.

它还能通过预防神经系统疾病来保持大脑工作。伊利诺伊州帕克里奇(Park Ridge)的神经学家达伦·吉特曼(Darren Gitelman)博士说:“2020年的一项研究表明，(超过6个月的高强度负重训练)确实对涉及记忆的大脑部分非常有益。”史密斯说，关于重量训练是否有助于缓解帕金森症状的研究也显示出了积极的结果，其中一项研究发现，即使只是定期进行适度的阻力训练，也可以帮助患者改善力量和平衡。

The bottom line...

分界线…

If it's ok with your doctor (and it's always good to at least check in with them when about to start a new program) weight training has a ton (pun intended) of benefits — some short term and many more long. It's just important that you commit to keeping it up, says Brown-Rowan.

如果你的医生同意(当你准备开始一个新的项目时，至少向他们检查一下总是好的)，重量训练有大量的(双关语)好处一些是短期的，很多是长期的。布朗-罗文说，重要的是你要坚持下去。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处


"You really have to encourage people to be in it for the long haul and be aware of what they are NOT seeing," she says. Brown-Rowan compares strength training to brushing your teeth. You don't see the payoff every day but if you think about what your teeth would be like if you didn't brush them, you realize you're making a difference.

她说:“你必须鼓励人们长期从事这项工作，并让他们意识到他们忽略了什么。”布朗-罗文把力量训练比作刷牙。你不会每天都看到刷牙的好处，但如果你想想你不刷牙的牙齿会是什么样子，你会意识到你正在改变。