運動反而使人變胖嗎？
In an age of 'fitspiration', it might come as a surprise that new research claims that exercise is in fact what is stopping us shedding those dreaded love handles.
如今在這樣一個人人追求健美的時代，一項新研究調查結果可能會令人們感到吃驚。該研究稱運動實際上正是阻止我們甩掉可怕腰間贅肉的原因。
The survey conducted by the Weightloss and Health Institute asked over 1000 Australians to share whether their exercise and weight loss methods were proving effective. More than half of those who participated admitted that while they exercise, they can't seem to reach their weight loss goals.
健康瘦身研究所（Weightloss and Health Institute，以下簡稱WHI） 近日對1000名通過運動減重的澳洲人進行了調查訪問，請他們分享自己的鍛鍊減肥方法是否真的行之有效。其中超過半數人承認，雖然他們進行了鍛鍊，但似乎總是不能達到自己所定的減肥目標。
The biggest factor the WHI found that was leading to stilted weight loss was the direct link between strenuous exercise (any exercise seen to over exert the body) and the need to 'reward' or 'treat' yourself after your workout.
WHI發現，導致這種不理想的減重效果最大的直接因素就是人們在劇烈運動（指一些可能會使身體透支的運動項目）之後，需要對自己進行“獎勵”或“犒勞”。
Results also found that those who solely exercised to lose weight would disregard their diet - with 53 per cent admitting they actually eat more after exercising and 41 per cent rewarding themselves with sugary treats after.
研究結果表明，那些僅僅通過鍛鍊減肥的人不會注意自己的飲食。有53%的受訪者表示自己實際上會在運動後吃得更多，而41%的受訪者稱自己會用含有高糖分的食物作爲運動後的獎勵。
Leading Australian weight loss coach Geoff Jowett says this 'reward system' is one of the most common reasons why exercise is leading to weight gain.
澳洲知名的瘦身教練喬伊特稱，這種“獎勵機制”正是導致運動後體重反而增加的一大普遍原因。
'It's been found that statistically if women participate in strenuous exercise they are likely to reward themselves after with something sweet,' says Jowett.
“經過調查統計後我們發現，很多女性如果進行了劇烈運動，她們很可能會在運動後選擇吃一些甜食來犒賞自己，”喬伊特這樣說。
'What happens is they will do a Cross Fit class then go and eat a piece of cake because they think they deserve it. Which means you can become fit and fat at the same time,' he said.
他說：“比如她們在做完一節交叉健身課程後就會去吃一塊蛋糕，因爲她們認爲這是自己應得的獎勵。這也就意味着人們在健身的同時也會變得肥胖。”
A study conducted by Arizona State University also recently found similar results when they studied the effects of aerobic exercise on overweight women.
近日，亞利桑那州立大學也進行了關於有氧運動對超重女性有何效果的研究，該研究結果與之相似。
The researchers asked 81 women who had a sedentary lifestyle to participate in a 12 week aerobic exercise program involving three treadmill sessions a week. They were also asked not to alter their diet.
研究人員邀請了81名平日有着靜態生活方式的女性參加了一個12周有氧運動計劃，平均每週有三次在跑步機上的鍛鍊機會，同時研究人員也要求她們不要改變自己的飲食習慣。
The end result found that while they were fitter after twelve weeks, they also were fatter. There was no noticeable weight loss amongst the group and almost 70 per cent of the women had piled on some fat mass during the program.
研究最終結果表明，儘管12周後她們或許變得比以前健美了一些，但同時也比以前胖了。這組女性並沒有顯著的減重成果，其中近70%的女性在參與這一計劃後堆積了更多的脂肪。
Jowett says the important thing to note is that fitness and weight loss are different ball games. He believes it's a 80/20 ratio with 80 per cent being about what we eat and 20 per cent exercise.
喬伊特稱有重要的一點需要我們注意，那就是健身與減重是截然不同的兩個概念。他認爲80%與20%的比率纔是恰當的，而其中80%是關於我們的飲食，20%關於運動。
So what counts as strenuous exercise? 'Anything that you assess on a "Relative Perceived Exertion" scale, with one being easiest and ten being harmful,' says Jowett.
那麼到底什麼算是劇烈運動呢？喬伊特說：“可以用相對自覺運動強度指數來衡量，1表示很輕鬆，10就表示對身體有損害了。”
'A brisk walk is good because you can still talk, but if you're doing exercise that feels above a seven like running, cycling, aerobics, Cross Fit, then it won't be good for weight loss,' he said.
他說：“快走就屬於十分好的運動，因爲在散步的同時你還可以說話。但如果你進行超過七分體力的運動，例如跑步，騎單車，有氧運動，交叉健身等，這些都可能不利於減重。”
Jowett also notes that the exercise on 'The Biggest Loser' is not sustainable for people who are dramatically overweight because apart from the likelihood of injury and muscle strain, workouts like running are too strenuous on the body and lead to a spike in hunger which results in sugar cravings, high insulin levels and weight gain.
喬伊特也強調了那種在《超級減肥王》節目中的運動並不適用於一些明顯超重的人羣持續進行，除了十分容易發生受傷和肌肉勞損的情況外，跑步這類劇烈的運動對於身體能量的消耗很大，容易使人感到飢餓並激發身體對於糖分的渴望，增加了胰島素水平而導致體重增加。
The solution Jowett believes is to separate fitness and weight loss. Address the weight issue first by taking steps towards healthy eating and then also adopt a simple 10,000 step a day approach.
喬伊特所推薦的解決方法是將健身與減重分開進行。要解決體重問題，第一步就是要先有健康的飲食習慣，然後每天進行簡單的10000步快走運動。
For those who aren't sure how to tackle the basics, Jowett has also developed new weight loss app 'Trim for Life' that assists you with a holistic health plan including: personalised recipes, motivation and expert tips from some of Australia's best health and fitness coaches (including celebrity trainer Luke Istomin).
對於那些不確定自己該如何開始進行最基礎第一步的人，喬伊特也爲他們開發了一種新型的減重應用程序，“整理生活”。這一應用程序能夠幫你制定出全面的生活健康計劃，其中包括來自於全澳洲最優秀的健身教練們的所提出的關於減重的個性化食譜、鼓勵、小提示等。（教練中還包括明星教練伊斯托明）
If fitness is still a priority, Jowett says you can always step up the hardcore exercise later.
如果健身仍然是一些人的優先選擇的話，喬伊特教練建議可以在隨後增加一些高強度的訓練。
As for whether exercise is necessary at all - Jowell says if it's to drop kilos, forget about it.
至於說運動到底是不是必要的，喬伊特教練表示如果你只是爲了減掉體重的話，那還是算了。
'Strenuous exercise is not the right prescription, it's like cough medicine for a toe infection, it's just not the solution for weight loss.'
“劇烈運動絕對不是正確的瘦身方法，這就像是用止咳藥去治療腳趾感染一樣，是完全不適合減重的方案。”
Vocabulary
love handle: 腰間贅肉
sedentary: 久坐不動的
treadmill: 跑步機
insulin：胰島素
