减肥最有效的方法

 健康——减肥的关键

　　Perhaps like most Americans you have some extra pounds to shed. You may even have tried a fad¹ diet or two, but found yourself right back where you started. The key to weight loss is regular physical activity. And surprisingly, you don't have to give up eating or make the gym your second home to see long-term, positive effects.

　　或许象多数美国人那样，您需要减肥。流行的节食方法对您可能并不起作用。下面将告诉您减肥的秘诀：不需要放弃美食，不用整天呆在健身房里运动，只要……

One: Aerobic² Activity

一、有氧运动

　　Your body needs a certain amount of energy to maintain basic functions such as breathing, blood circulation and digestion³. The energy required to keep your organs functioning is referred to as the resting or basal metabolic⁴ rate.

　　人体往往需要一定的能量，需要这些能量来……

　　Any time you are active, additional energy is required. It is obtained from glycogen (carbohydrates⁶) and fat stored in the blood, liver, and muscles. The key to losing weight is to draw on the fat rather than on the carbohydrate⁵ reserves.

　　一旦运动的时候，需要的能量就会更多。是单纯消耗能量就能有效减肥吗？减肥的关键是……

　　Which of the two energy sources you use depends on the intensity⁷ and duration of your activity. The higher the intensity, the more your body will pull from the stored carbohydrates. The lower the intensity, the more your body will rely on fat as its fuel.

　　额外所需的能量主要来自人体储存的两类资源，消耗哪类能量资源取决于……

　　Aerobic exercise (any activity that increases oxygen intake⁸ and heart rate) is most effective for weight loss. When you perform aerobic activities you repeatedly contract large muscle groups such as your legs and arms. Walking, running, rollerblading, swimming, dancing, and jumping jacks⁹ are all forms of aerobic activity.

有氧运动是最有效的减肥运动，有氧运动项目包括……

　　Surprisingly, if your aerobic activity is low to moderately intense and of long duration, you will burn more fat than if you had participated in a short burst of high-intensity exercise. In short, a brisk 30-minute walk will burn fat while a 100-yard sprint¹⁰ will burn glycogen.

　　有氧运动效果很神奇，30分钟轻快漫步消耗的能量相当于……

减肥秘诀之二：消耗脂肪的力量训练

Two: Strength Training　 减肥之二：力量训练

Strength training or resistance exercises use your existing muscular strength to improve muscle mass and burn fat. The result is more lean muscle mass. Increased muscle mass provides you with a bonus: your body burns more calories both while you are active and when you are at rest.

　　力量训练将运用您的现有肌肉力量锻炼肌肉，消耗脂肪。结果您将获得……。这样做的好处在于：……

Your body shape becomes more youthful with strength training and as your strength and energy increase you will feel more empowered physically¹¹ and emotionally. While you won’t forget your weight loss goals, you may find yourself exercising just for the fun of it.

　　通过力量锻炼，您的体形变得更加年轻。而当您的体力和活力增加时，您将感觉到……。虽然您没有忘记原来的减肥目标，可您会发现您进行锻炼只是为了……

Rowing, climbing stairs, and calisthenics like pushups, are strength training exercises. Many strength-training exercises employ dumbbells and weights to help work your muscles. As with all new exercises, begin slowly. The exercises are repeated over time until they become comfortable. When you are ready, you can intensify¹² your workout by first adding sets of repetitions and light weights and later by graduating to heavier weights.

　　划船、爬楼梯，以及如伏地挺身等运动都是力量锻炼。这类锻炼多借助……。和所有新开展的锻炼一样，开始时应该…… ) 

1 fad   

n.时尚；一时流行的狂热；一时的爱好

参考例句：

• His interest in photography is only a passing fad.他对摄影的兴趣只是一时的爱好罢了。
• A hot business opportunity is based on a long-term trend not a short-lived fad.一个热门的商机指的是长期的趋势而非一时的流行。

2 aerobic   

adj.需氧的，增氧健身法的，有氧的

参考例句：

• Aerobic exercise helps to build up stamina.有氧健身操有助于增强耐力。
• Aerobic dance is conductive to the health.有氧舞蹈有助于健康。

3 digestion   

n.消化，吸收

参考例句：

• This kind of tea acts as an aid to digestion.这种茶可助消化。
• This food is easy of digestion.这食物容易消化。

4 metabolic   

adj.新陈代谢的

参考例句：

• Impressive metabolic alternations have been undergone during embryogenesis.在胚胎发生期间经历了深刻的代谢变化。
• A number of intoxicants are associated with metabolic acidosis.许多毒性物质可引起代谢性酸中毒。

5 carbohydrate   

n.碳水化合物；糖类；(plural)淀粉质或糖类

参考例句：

• You should not have too much carbohydrate in your diet.你日常饮食中不该有过多碳水化合物。
• Cashew nuts are rich in carbohydrate.腰果含丰富碳水化合物。

6 carbohydrates   

n.碳水化合物，糖类( carbohydrate的名词复数 )；淀粉质或糖类食物

参考例句：

• The plant uses the carbohydrates to make cellulose. 植物用碳水化合物制造纤维素。 来自《简明英汉词典》
• All carbohydrates originate from plants. 所有的碳水化合物均来自植物。 来自辞典例句

7 intensity   

n.强烈，剧烈；强度；烈度

参考例句：

• I didn't realize the intensity of people's feelings on this issue.我没有意识到这一问题能引起群情激奋。
• The strike is growing in intensity.罢工日益加剧。

8 intake   

n.吸入，纳入；进气口，入口

参考例句：

• Reduce your salt intake.减少盐的摄入量。
• There was a horrified intake of breath from every child.所有的孩子都害怕地倒抽了一口凉气。

9 jacks   

n.抓子游戏；千斤顶( jack的名词复数 )；（电）插孔；[电子学]插座；放弃

参考例句：

• Hydraulic jacks under the machine produce the movement. 是机器下面的液压千斤顶造成的移动。 来自《简明英汉词典》
• The front end is equipped with hydraulic jacks used for grade adjustment. 前瑞安装有液压千斤顶用来调整坡度。 来自辞典例句

10 sprint   

n.短距离赛跑；vi. 奋力而跑，冲刺；vt.全速跑过

参考例句：

• He put on a sprint to catch the bus.他全速奔跑以赶上公共汽车。
• The runner seemed to be rallied for a final sprint.这名赛跑者似乎在振作精神作最后的冲刺。

11 physically   

adj.物质上，体格上，身体上，按自然规律

参考例句：

• He was out of sorts physically,as well as disordered mentally.他浑身不舒服，心绪也很乱。
• Every time I think about it I feel physically sick.一想起那件事我就感到极恶心。

12 intensify   

vt.加强；变强；加剧

参考例句：

• We must intensify our educational work among our own troops.我们必须加强自己部队的教育工作。
• They were ordered to intensify their patrols to protect our air space.他们奉命加强巡逻，保卫我国的领空。