生活小百科:健身后这七件事一定不要做

2017-07-21 10:21 作者:采集侠 来源 : 网络整理

  在健身房挥汗如雨,然而健身后一个小小的错误,就可能让你刚才的全部努力付诸东流。喝运动饮料、大吃一顿或者干脆不吃,这些都是不对的。

  运动使人身心愉悦。运动、伸展以及锻炼肌肉能为你带来诸多好处,并且健身后大脑释放的内啡肽、产生的得意之情与成就感使你在健身后依旧身心愉悦。现如今自相矛盾的健身后建议层出不穷,你很难真正的了解在健身后什么应该做,什么不应该做。

  看看英国营养师和健身专家里安农•兰贝特怎么说。

  1. Rehydrating with sports drinks

  1. 拿运动饮料解渴

  If marketing hype is to be believed, we should be drinking sports drinks before, during and after workouts, but these are often actually full of sugar and far from healthy. The average gym-goer certainly doesn’t need them.

  如果我们相信广告炒作的话,在运动的前中后期我们都应饮用运动饮料。但事实是,运动饮料含糖量普遍过高,不利于健康。普通的健身爱好者当然不需要它们。

  “Many sports drinks contain as much as two-thirds the sugar of fizzy drinks,” Lambert told The Independent, adding that water, in addition to a good pre- and post-workout meal, will hydrate you perfectly

  兰贝特告诉《独立报》:“许多运动饮料的含糖量很高,约为碳酸饮料的三分之二。”饮水,再加之健身前后的良好饮食就足够帮你补充水分了。

  To calculate how much water (in litres) you need over the course of a day, multiply your weight in kilograms by 0.03. So if you weigh 60kg, you should drink around two litres a day.

  你可以将体重(公斤)乘以0.03,所得的数字就是你一天中所需的水分(升)。例如,如果你体重为60公斤的话,一天中你就需要摄入大约两升的水。

  “Dehydration is a key contributor to post-workout fatigue so after exercise,” Lambert says. “Check the color of your urine to see if you need to hydrate further. If it’s darker than apple juice, you definitely do.”

  兰贝特说:“脱水是导致健身后疲劳的关键因素,可以通过检查尿液的颜色来查看自己是否需要进一步补充水分。如果尿液的颜色比苹果汁还要深的话,这就说明你需要立马补充水分。

  2. Taking supplements for nutrients

  2.用营养补充剂代替正常饮食

  Although sometimes important for people with specific medical conditions, supplements should never replace real food.

  虽然对于有特殊医疗需要的人们来说,营养补充剂是不可或缺的,但绝对不能代替正常饮食。

  “One of the most common post-workout mistakes people make is to believe that a synthetically produced vitamin is the same as a nutrient found in real food,” Lambert says.

  兰贝特说:“几大常见健身后误区之一就是相信复合维生素所含的营养与真正食物所含的一致。”

  “All too many people believe multivitamins can make up for an unhealthy diet and justify an unhealthy meal post-workout. Supplements, no matter how effective, can never replace a healthy lifestyle with real food, exercise and good sleep.”

  “有太多的人认为多种维生素能弥补不健康饮食习惯带来的伤害,并借此为健身后不健康的饮食做借口。但无论营养补充剂多么的有效、能给你带来多少营养,都不能代替真正的饮食、锻炼和良好睡眠的健康生活方式。”

  3. Choosing low-fat or diet foods

  3. 只吃低脂或减肥食品

  Although for years, low-fat foods were considered the key to losing weight, it’s now been realised that not only is fat essential for keeping you full, low-fat alternatives are often laden with sugar to improve their taste.

  尽管多年来,人们普遍认为低脂食品是减肥的关键。但现如今,人们也逐渐认识到对于维持饱腹感来说,脂肪是必不可少的一部分。并且为了改善低脂食品的口感,里面往往含有糖分。

  “Rather than keep you full, low-fat products are likely to make you hungrier, so you end up eating even more,” Lambert explains. “Instead of low-fat or ‘diet’ foods on the go, try and opt for some fresh fruit instead.”

  兰贝特解释道:“低脂食品不会让你维持饱腹感,它只会让你更饿,所以你最终会吃的更多。你应该多吃些新鲜水果,而不是低脂或者‘减肥’食品。”

  4. Overestimating how many calories you’ve burned

  4.高估卡路里消耗

  Many people undo all the hard work they’ve put in in the gym by having a huge, unhealthy meal afterwards. Exercising does not magically supercharge your metabolism.

  许多人喜欢在健身后吃一顿不健康的大餐,这会使他们在健身房付出的努力瞬间付诸东流。运动并不会神奇地加快你的新陈代谢速度。