DR MICHAEL MOSLEY: Why running more WON'T help you to lose weight... and nor will it make you live longer - that's just one of the many common myths about exercise
A recent trial concluded that the benefits of exercise appear to be overstated
By DR MICHAEL MOSLEY FOR THE DAILY MAIL
PUBLISHED: 22:05 GMT, 15 December 2023

迈克尔·莫斯利博士：为什么多跑步不会帮助你减肥……也不会延长你的寿命——这只是关于锻炼的众多常见误区之一
最近的一项试验得出的结论是，运动的好处似乎被夸大了
迈克尔·莫斯利博士发表于《每日邮报》
发表于： 2023 年 12 月 15 日
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处


Truth be told, I've never been that keen on exercise. Yes, I do resistance training at home most mornings and enjoy more unstructured activities such as swimming in the sea and walking in the woods, but I don't think it's necessary — or appealing — to go running or sign up for the gym.
So I was delighted to read the results of a recent trial in Finland which concluded that the benefits of exercise, at least as far as longevity is concerned, appear to be overstated, and doing lots of exercise might even be counterproductive.
Yes, exercise will help in other ways, but it won't help you live longer. This is the latest addition to a list I've compiled down the years of the common myths about exercise...

说实话，我从来没有那么热衷于运动。是的，我大多数早上都会在家进行抗阻力训练，并喜欢更多自由性的活动，例如在海里游泳以及在树林里散步，但我认为跑步或是报名参加健身房则是没必要或是没有吸引力的。
因此，我很高兴地读到最近在芬兰进行的一项试验的结果，该试验的结论是，运动的好处，至少就长寿而言，似乎被夸大了，大量运动甚至可能适得其反。
是的，锻炼会在其他方面有所帮助，但它不会帮助你延长寿命。这是我多年来整理的有关神话了锻炼好处的常见列表中的最新补充......

MYTH 1: IT WILL MAKE YOU LIVE LONGER
Let's start with the new research. I've no doubt that if you go from being a couch potato to being more active, this will be good for your heart and life expectancy.
But the claims that it will add many years are mainly based on studies where you ask people to fill in questionnaires, then track them to see how long they live. The problem with this approach is there could be genetic factors which extend life.
To get round this, in the latest study, researchers at the University of Jyvaskyla, in Finland, decided to look at the long-term impact of exercise in twins (because twins share many of the same genes).
Their results showed that being active led, at best, to a 7 per cent lower chance of dying than being sedentary.
They also tested biological age using DNA methylation, which measures changes to your DNA and is more accurate at assessing how old you are than what it says in your passport. This showed that the twins who were either very active, or very inactive, were biologically older than those who were modestly active. So doing too much — or too little — exercise is likely to age you.
Why would lots of strenuous exercise be bad? Well, it can lead to more injuries, and seems to have a negative impact on the heart.
A study of American footballers found they are 5.5 times more likely than others their age to have atrial fibrillation, which causes an irregular heartbeat and raises the risk of having a heart attack or stroke.

误区一：它可以让你获得更久的寿命
让我们从这项新发现的研究开始吧。我毫不怀疑，如果你能够从沉迷于沙发变得更加活跃，这对你的心脏和预期寿命都将产生好处。
但它能够延长寿命多年的说法主要是基于各类研究，在这些研究中，要求人们填写调查问卷，然后跟踪他们，看看他们能活多久。这种研究方法的问题在于，延长寿命的原因更有可能来自于遗传因素。
为了解决这个问题，在最新的研究中，芬兰的于韦斯屈莱大学研究人员决定研究运动对双胞胎的长期性影响（因为双胞胎具有大部分相同的基因）。
他们的结果表明，积极运动比久坐不动导致死亡的几率最多可以降低7个百分点。
他们还使用DNA甲基化测试生物年龄，这种方法可以测量DNA的变化，并且比护照上显示的年龄更能准确地评估你的年龄。这表明，非常活跃或非常不活跃的双胞胎比那些适度活跃的双胞胎在生物学意义上的年龄更大。因此，运动过多或过少都可能使你变的更加衰老。
为什么大量的剧烈运动会不好呢？嗯，它会导致更多的伤害，并且似乎对心脏产生负面影响。
一项针对美国足球运动员的研究发现，他们患上心房颤动的可能性是同龄人的 5.5 倍，心房颤动会导致心律不齐，并增加心脏病发作或中风的风险。

MYTH 2: IT LEADS TO WEIGHT LOSS
This claim is based on the idea that if you burn more calories through exercise, then you will lose weight. Unfortunately, what study after study has found is that exercise alone is unlikely to lead to long-term weight loss.
Most of the heavy lifting, when it comes to shedding pounds, is done by consuming fewer calories.
A 2014 review in the Journal of the Academy of Nutrition and Dietetics, which looked at the results of six big trials, found there was no real difference between people who lost weight by dieting, or by dieting plus exercise.
Part of the problem is that people often get hungry after exercising and eat more.

误区 2：它可以减肥
这一说法基于这样的想法：如果你通过运动燃烧更多的卡路里，那么你就会减肥。不幸的是，一项又一项的研究发现，仅靠运动不太可能导致长期减肥。
当谈到减肥时，大部分繁重的工作都是通过消耗更少的卡路里来完成的。
2014 年《营养与饮食学会杂志》发表的一篇评论研究了六项大型试验的结果，发现通过节食或通过节食加运动来减肥的人之间没有真正的效果区别。
部分问题在于，人们在运动后经常会感到饥饿，从而吃下更多东西。

MYTH 3: IT INCREASES YOUR METABOLIC RATE
When you exercise, your heart rate goes up, which in turn raises your metabolic rate and the number of calories you burn.
The trouble is that your body doesn't like losing calories, so it sneakily responds in the hours after exercising by slowing your overall metabolic rate down.
This was shown in a 2021 study, where researchers at the University of Roehampton carefully tracked the calories that more than 1,750 volunteers burned while going about their normal lives.
They discovered that although you do burn extra calories when exercising, your body compensates, over the next 24 hours, by burning 28 per cent fewer calories than normal when doing day-to-day things such as sleeping.
And this effect seems to be greatest in people who are overweight or obese — precisely those who may be trying to lose weight.

误区 3：它会提高新陈代谢率
当你运动时，你的心率会上升，从而提高你的新陈代谢率和燃烧的卡路里数量。
问题是你的身体不喜欢失去卡路里，所以它会在运动后的几个小时内偷偷地做出反应，降低你的整体代谢率。
2021 年的一项研究表明了这一点，罗汉普顿大学的研究人员仔细追踪了 1,750多名志愿者在正常生活中燃烧的卡路里。
他们发现，尽管你在锻炼时确实会燃烧额外的卡路里，但你的身体会在接下来的 24 小时内进行补偿，在进行日常活动（例如睡觉）时燃烧的卡路里会比平时减少 28%。
这种效应似乎对超重或肥胖的人（尤其是那些可能正在努力减肥的人）影响最大。

MYTH 4: IT GIVES AN ENDORPHIN HIGH
It's often claimed that exercise boosts levels of endorphins, opioid-like substances that your body naturally produces.
But when researchers at the University Medical Center Hamburg-Eppendorf in Germany gave volunteers, who all said they get a 'runner's high', a drug called naloxone, which blocks the impact of endorphins on the brain, it had no effect on the pleasure they got from running.
Most researchers now think that the 'high' comes from the release of endocannabinoids, cannabis-like substances that the body naturally produces. But only some people experience this — and sadly, I'm not one of them. A few years ago, I took part in a study at the University of Nottingham where I joined a group of enthusiastic runners for a reasonably long run. By the end, their endocannabinoid levels had soared but mine had flat-lined.

误区 4：它能让内啡肽升高
人们经常声称，运动可以提高体内自然产生的内啡肽（一种类阿片类物质）的水平。
但是，当德国汉堡-埃彭多夫大学医学中心的研究人员给志愿者服用一种名为纳洛酮的药物时，他们都说自己获得了类似“跑步者的快感”，这种药物可以阻止内啡肽对大脑的影响，但它并没有影响他们从跑步中获得的愉悦感。。
现在大多数研究人员认为，“快感”来自内源性大麻素的释放，这是人体自然产生的类似大麻的物质。但只有一些人经历过这种情况——遗憾的是，我不是其中之一。几年前，我参加了诺丁汉大学的一项研究，在那里我加入了一群热情的跑步者，进行了相当长的跑步。到最后，他们的内源性大麻素水平飙升，但我的水平却持平。

Having said all this, I'm all in favour of being active.
There is lots of evidence that being active — whether it is walking, taking the stairs or even vacuuming — is good for your brain and can reduce your risk of problems such as depression and anxiety.
We also know that unless you do resistance exercises, such as press-ups and squats, then from the age of 30 onwards, you lose up to 10 per cent of your muscle mass every decade, to the point where you can barely get out of a chair.
That's why I do resistance training every morning — though I can't say this ever gives me pleasure.

说了这么多，我完全赞成积极运动。
有大量证据表明，保持活跃——无论是散步、爬楼梯，甚至是打扫吸尘——都对你的大脑有益，并且可以降低出现抑郁和焦虑等问题的风险。
我们还知道，除非你做抗阻力运动，例如俯卧撑和深蹲，否则从 30 岁开始，你的肌肉质量每十年就会损失 10%，甚至会导致几乎无法下床的地步。
这就是我每天早上进行抗阻力训练的原因——尽管我不会说这还给我带来了乐趣。