跑步能减肥？国外最新研究：别做梦了，不存在的！
本文中文翻译为沪江英语原创，未经允许禁止转载
说得减肥，大部分第一反应就是—— 跑步、节食！
不过，跑步并！不！能！减！肥！
Weight loss is not only an appearance-oriented reason to run that likely won’t provide enough intrinsic motivation to last, but it’s also a misguided motivation. Running does not efficiently, if ever, make you lose weight.
把减肥作为跑步的动力非常不靠谱，原因有二：第一，这种外在的原因不能成为内在的持续动力；第二，这本身就是一种错误的动力。所以，跑步并不能让你有效减肥。
Running is what exercise professionals like to call “steady-state cardio.” This is cardio that lacks the intensity to produce an extreme response by the body; you can tell this because your heart rate remains relatively stable throughout the run.
专业人士把跑步称为“稳态有氧运动”。它虽然是有氧运动，但是强度不大，不会让身体产生强烈反应。判断依据——跑步的时候你的心率一直相对稳定。
Your body is smart: It goes first for the stores of energy it saves from intra-muscular stores of fat, circulating free fatty acids, muscle and liver glycogen, and blood glucose, all of which it uses to fuel your daily activities and lower-intensity conditions of exercise.
你的身体是很聪明的：它先从肌肉的脂肪、循环的游离脂肪酸、肌肉和肝脏的糖原和血糖中储存能量。这一切都用来为你的日常活动和更低强度的运动提供燃料。
So you're not actually burning fat with exercise until your body needs more energy much quicker — during high-intensity exercise. When your heart rate is at an extreme high, your body recognizes it’s under extreme conditions, and it dips into its precious, last-resort stores of fat.
因此，跑步不会燃烧脂肪。只有在高强度运动中，你的身体需要更多能量才会燃烧脂肪。当你的心率处于极高的水平时，你的身体就会意识到它处于极端的状态，它会慢慢地进入它珍藏的、最后的脂肪储备。
If you were to go on interval training runs, where you ran sprints or trudged up hills, you might enter this actual fat-burning zone.
如果你要进行间歇性训练，跑步冲刺或爬山，你可能会进入这个燃烧脂肪的区域。
But if we’re talking normal running, you would have to run for hours and hours to run out of alternative sources of energy (or eat dangerously little, which we do not recommend you do). And even if you do run for hours and hours, it might still not work to dip into your fat stores and lose the weight you want to.
但如果只是常规跑步，你可能要跑好几个小时才能耗尽替代能源（或者吃得非常非常少，我们绝对不建议这么做）。而且即使你跑了好几个小时，也可能不会到达脂肪存储层，达不到减肥的目的。
I’ve known people who have trained for a marathon with the intention of shedding pounds. During their training, I watched them run mile after mile and become increasingly agitated because they continued to gain weight as the runs got lengthier.
我认识一些人，他们曾为了减肥而跑马拉松。当跑了一英里又一英里，他们就变得越来越绝望。因为跑得越来越远，他们发现自己的体重也在持续上涨。
This frustration comes from a misunderstanding many people hold about health. “The healthier I get, the thinner I’ll be!” False. Sometimes, the healthier you get, the more weight you put on. Your body’s just trying to survive, after all.
在训练过程中，我看着他这种沮丧来自于许多人对健康的误解。“身体越健康就会越瘦！”错，有时候你身体越健康，体重就越重。毕竟你的身体只是在努力存活。
Allow me to explain. When you run, your body expends a great deal of energy — especially when you’re running long distances. Here’s something your body doesn’t want to be: tired.There are a few different places your body searches for its energy: your food, your fat, and your muscle.
让我解释一下为什么。跑步时，身体会消耗大量能量，尤其是长跑。而你的身体不想疲劳。它会四处搜刮能量：从食物、脂肪到肌肉。
First, it’s going to plow through your energy from food. If you’re trying to lose weight, it’s probable that you’re eating at a calorie deficit, i.e., expending more energy than you consume. So you’re likely not eating the extra calories you would need to support those runs. So when it’s out of that, it has to choose: Is it going to dip into your fat or your muscle?
首先，它将从食物中找寻能量。如果你想减肥，很有可能你吃的是卡路里赤字，摄入的能量比消耗的多。所以，它必须选择——这些卡路里会侵入你的脂肪还是你的肌肉?
It will likely dip into your muscle. Your body’s on preservation mode. What does it need more, the energy stored from fat or the muscle that burns fat?
它很可能会进入你的肌肉。你的身体处于保护模式。想一想它更需要脂肪中储存的能量，还是能够燃烧脂肪的肌肉?
Try driving a car on just a few droplets of gas at a time. That’s the mechanical equivalent of trying to force your body to function without gathering an energy reserve. Now imagine that a car was smart enough to save gas for later. What do you think it’d do?
试着在一段时间内驾驶一辆只有几滴汽油的车。这相当于强迫你的身体在没有能量储备的情况下运行。现在想象一下，这辆车非常聪明，可以在以后节约汽油。你觉得会发生什么?
Your body saves fuel for later. It puts on weight — saves some gas. And it plows through the unnecessary muscle (running requires a minimal amount of physical strength).
你的身体会为以后节省燃料。它增加重量——节省一些汽油。而且它会经过不必要的肌肉(跑步需要极少的体力)。
So as you get better at running, as you practice and run longer distances, you might just get heavier. And healthier. You’ll gain endurance, build a few key muscles in your legs, improve mental and physical stamina. You’ll be more capable, better equipped to outrun an attacker, and have a much stronger heart.
所以当你跑得越来越好，能跑的距离越来越远时，你可能会变得更重，但是更健康。你的耐力会增强，腿上会长肌肉，身心力量都会得到提高。危险来临时，你能够轻松逃脱，跑步还会让你拥有更强大的心脏。
You might just get healthier and heavier. At the same time.Now, that’s not to say you shouldn’t run. If you want to run, by all means — run! Just don’t do it for weight loss.
你只是在变得更健康的同时，增加体重。但是我并不是在劝你不要跑步。如果你想跑的话，不论怎样，奔跑吧！就是别为了减肥而跑步。
There are so many more valuable reasons to feel proud of running a marathon or dedicating yourself to training that have nothing to do with fat loss or whether you can fit into those size 4 jeans.
有很多更值得的理由，让你为跑马或者做跑步训练而感到自豪。和减肥或者你能否穿上4号尺码的牛仔裤，半毛钱关系没有。
Here are a few:
下面是一些跑步的理由：
Get in better touch with your body.
和自己的身体保持亲密接触
Get healthier and stronger (though maybe heavier).
变得健康、强壮（即使可能会增重）
Spend meditative time outdoors.
边跑步边冥想
Fight depression.
战胜抑郁
Alleviate anxiety.
缓解焦虑
Join a new and uplifting community of other runners.
加入一个焕然一新的正能量跑步社团
And there are many more. Everyone’s reason to run is different, but they should all have one thing in common — they shouldn’t involve running to lose weight.
当然还有更多理由等待你去发掘。每个人选择跑步的理由都不尽相同，但都有一个共同点——没有人指望跑步能减肥。
最近正跑步减肥的我，看了这篇文章心情很复杂...
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翻译：梓伊
编辑：芒果