Perhaps you’ve read a lot about online workouts. In some ways, female bodies are slightly different than that of men. Because of this, some unreliable information has spread throughout the fitness circle, especially for girls who want to get in shape. You might be feeling confused and usually end with an unsatisfying result. Today, let’s talk about some common myths about women’s workout.

你们也许已经知道到很多关于训练的方法,但是在某种程度上来说,女性健身相比于男性来说会稍有不同。也正因为如此,健身圈里会有许多不靠谱信息以及谣言,给那些想要好身材的人们造成了困扰。那么今天,就让我们来说说几个关于女性健身常见的谣言。

1、 Resistance Training Will Make You Bulky

 抗阻训练只会让你变得很强壮

Resistance training will not make you bulky. Why? It’s quite simple; women don’t produce nearly enough testosterone to bulk up. In fact, men have 15-20 times more testosterone than women, and it still takes them years of heavy training and proper nutrition to gain muscle. It takes most women even longer. If your arms and legs seem to bulk up after you work out, that might be a result of the congestion effect. After spending a few days recovering, it will disappear.

这是我最想说的谣言之一,抗阻训练当然不会让你变得很强壮。为什呢?很简单,因为女性不能够像男人那样产生足够的睾丸酮,男性能够分泌的睾丸酮是女性的15-20倍,即便这样,也需要常年的训练和营养补充来增加肌肉,对于女性来说需要更久。不要担心你在训练后胳膊和腿会变粗,如果真的变粗了,那么也是因为训练后充血导致的。经过几天的休息和恢复就会回到原来的状态。

2、 Spot Reduction Works

局部减脂运动

All of us have little trouble areas: the belly, lower back, and inner or outer thighs. Even after attempting to reduce overall body fat and increase muscle mass, these spots can be problematic in achieving your perfect result. Unfortunately, targeted fat loss is not scientifically possible. But you can do exercises designed to build muscle in your trouble areas. As for spot reduction, make sure to take this off your workout checklist.

我们每个人对于自己的身材总有不满意的地方,比如说小肚子和腰上的赘肉,大腿两侧。即使你已经通过减脂或者增加肌肉的方式来做些改变,但是这些地方总是很令人讨厌,不能让给你达到预想的效果。不幸的是,针对局部减脂的方法并不存在。但是你可以通过增加问题部位肌肉量的方式。至于局部减脂,还是别想了吧。

3、 Losing weight ≠ Losing fat

减重不等于减脂 

Using weight is one way to measure your progress on the road to getting fit. But don’t let this be your only reference. Muscle is heavier than fat with the same mass. If you’re not losing weight, you’re probably adding some lean muscle. So don’t worry; body shape is always more important than body weight, isn’t it?

体重可以作为你塑性道路上的一个参考。但是不要太依赖体重。我们都知道,同等提及下,肌肉远远要比脂肪重的多。如果你发现没有在减重,那么很有可能是因为你增加了一些肌肉。所以不要担心体重的问题,体型永远比体重更重要,不是吗?

4、 Spend too much time on cardio

做太多的有氧

Of course cardio helps with fat loss, but one must confirm it’s the right amount and form of cardio. Lengthy cardio sessions will cause muscle loss, and won’t help in building the perfect body shape. Target muscle and cardio together instead. It has been shown that resistance training combined with cardio is the best regime for fat loss and a toned body shape.

有氧运动当然对减脂有帮助,但是要控制在一定量的范围之内。长时间的有氧会导致肌肉流失,并且对塑造完美体形并没有帮助。所以,将注意力集中在增加肌肉以提高代谢而不是仅仅做有氧。抗阻训练和有氧训练结合才是减脂和塑性的最好方法。

Scan the QR code and follow us!

References
  1. Earle, R. W., & Baechle, T. R. (2000). Resistance training and spotting techniques. Essentials of Strength Training and Conditioning, 2, 343-394.
  2. Ramírez-Campillo, R., Andrade, D. C., Campos-Jara, C., Henríquez-Olguín, C., Alvarez-Lepín, C., & Izquierdo, M. (2013). Regional fat changes induced by localized muscle endurance resistance training. The Journal of Strength & Conditioning Research, 27(8), 2219-2224.
  3. Vispute, S. S., Smith, J. D., LeCheminant, J. D., & Hurley, K. S. (2011). The effect of abdominal exercise on abdominal fat. The Journal of Strength & Conditioning Research, 25(9), 2559-2564.
  4. https://www.bodybuilding.com/content/4-common-myths-about-women-and-fitness.html

Scan to open our WeChat store.