郎平坚持”撸铁“力量训练的原因：
东京奥运会，中国女排正冲刺备战。尽管髋关节、膝关节都有伤，但主教练郎平每天都在球场陪女排训练，她自己也坚持进行力量训练，维护肌肉，以便随时上场陪打。
郎平说“只有做好自己，才能带好队伍，“实现愿望需要靠每一天的积累，我们不去想结果，要踏踏实实做好每一天。”
与朱婷对比肱二头肌
电影《夺冠》泪点很多，不少人的第一哭献给了郎平终于成功深蹲100公斤的镜头。
在电影中的郎平18岁进入女排国家队，教练要求她蹲起100公斤才能开始练排球。这不是对新队员的刁难，也是希望郎平通过增强力量成为赛场上的“铁榔头”。
科学“撸铁”不仅可以增肌保持力量水平，还有一项功能跟减肥有着微妙的关系，中国的肥胖人口位居世界首位，其中北京肥胖率超1/4，为全国首胖。今天我们通过精读这篇科普文章，希望可以帮助到大家。
开篇，就在你开始锻炼的那一刻，不仅肌肉会长，它还会发消息告诉身上的脂肪：
该走了！
最新研究带你了解抗阻训练的多重好处！
学习要点
锻炼肌肉 = 告诉肥肉你要瘦？肥肉：那我走？
健身减脂有关词汇
“三高”如何表达？
文章脉络结构分析
文章结构
*圈内数字为精读内讲解标号，数字为原文段落。
精读部分
1
精读原文
标题
Lifting Weights?
Your Fat Cells Would Like to Have a Word
撸铁吗?
您体内的脂肪细胞有话说
A cellular chat after your workout may explain in part why weight training burns fat.
锻炼后体内细胞间的交流，
或许能部分解释重量训练为何能燃脂。
📒 精读解析：
[习语]
have a word 〔与某人〕说几句话〔尤因要征求对方意见或叫对方做事〕
*一般撸铁是跟肌肉训练有关，但是这个时候脂肪也要有话说。标题中用”have a word”概括了文章的关键词，也就是在我们体内的组织之间的相互对话。
2
精读原文
①We all know that lifting weights can build up our muscles. ②But by changing the inner workings of cells, weight training may also shrink fat, according to an enlightening new study of the molecular underpinnings of resistance exercise. ③The study, which involved mice and people, found that after weight training, muscles create and release little bubbles of genetic material that can flow to fat cells, jump-starting processes there related to fat burning.
我们都知道撸铁可以增肌。但是，一项关于抗阻训练分子基础的新研究表明，通过改变细胞的内部活动方式，重量训练也可以减脂，这一研究成果对我们极具启发意义。该研究先后进行了小鼠和人体实验，发现在重量训练后，肌肉会产生并释放具有遗传物质的小气泡，这些小气泡可以流向脂肪细胞，启动相关的烧脂程序。
📒精读解析：
Shrink /ʃrɪŋk/ （使）缩小，（使）收缩变小，减少，to become smaller, or to make something smaller, through the effects of heat or water
*注意搭配：build up muscles; shrink fat
*shrink还可以表示“心理医生、精神科医生”，属于一种非正式，比较幽默的说法，这个用法大家可能在美剧中比较常见
瑞克和莫蒂 第二季 第7集
Molecular underpinnings of ……的分子基础
resistance exercise 阻力训练、抗阻运动
jump-start 启动，促进〔过程或活动〕
to help a process or activity to start or become more successful
[篇章分析]
本段作为文章开头，从大家熟知的撸铁练肌肉引出了最新的研究结果：抗阻训练后，肌肉会释放出物质直接作用于脂肪。最后一句是对全文的概括和总结。
3
精读原文
Many of us pigeonhole resistance training as muscle building, and with good reason. After six months of heavy lifting, for example, muscles will burn more calories just because they are larger. But that doesn’t fully explain the effect, because adding muscle mass requires time and repetition, while some of the metabolic effects of weight training on fat stores seem to occur immediately after exercise. Perhaps, then, something happens at a molecular level right after resistance workouts that targets fat cells. Maybe, muscles and fat chatted together amiably after a workout.
我们很多人简单地把抗阻训练归类为肌肉锻炼，这是有一定根据的。例如，撸铁六个月后，肌肉块会日渐增大，因此也会燃烧更多的卡路里。然而，这并无法完全解释撸铁的这一功效，因为肌肉量的增加需要长时间的反复锻炼，而重量训练似乎在锻炼结束后立刻就对脂肪储存和代谢产生了影响。也许在抗阻训练后，分子层面会发生一些针对脂肪细胞的变化。也许，肌肉和脂肪在锻炼后会友好地聊聊天。
📒精读解析：
Pigeonhole /'pɪdʒ(ə)n.həʊl/
to unfairly consider a person, activity etc as belonging to a particular type or group 把〔某人或某活动等〕妄加分类，把…片面归档
[短语]
pigeonhole somebody/something as something
[例句]
He has been pigeonholed as a children's writer.他硬被归入儿童文学作家之列。
TE：It became, and remains, bad form to pigeonhole a writer by country.
主厨的餐桌 第三季 第4集
Metabolic /ˌmetəˈbɒlɪk/
connected with the chemical processes in living things that change food, etc. into energy and materials for growth新陈代谢
[搭配]
a metabolic process/disorder新陈代谢过程／紊乱
a high/low metabolic rate高／低新陈代谢速度
Amiably /'eɪmɪrblɪ/ 和蔼可亲的，友善的，亲切的 friendly and easy to like
*注意：本段中用了something这个比较模糊的概念和拟人手法交代了科学原理，在下文会具体说明something和chat分别代表什么。
4
精读原文
For the new study, which was published in May in The FASEB Journal, from the Federation of American Societies for Experimental Biology, the researchers decided to examine the cells of bodybuilding mice. They first experimentally incapacitated several of the leg muscles in healthy adult mice, leaving a single muscle to carry all the physical demands of movement. That muscle swiftly hypertrophied, or bulked up, providing an accelerated version of resistance training.
相关研究成果于今年5月发表在美国实验生物学学会联合会主办的《FASEB杂志》上。为开展这项研究，研究人员决定对健身小鼠的细胞进行检测。首先，通过实验方法，他们使健康成年小鼠的几块腿部肌肉丧失活动能力，只保留一块肌肉来满足所有运动的体力需求。结果留下的那块肌肉迅速地肥大或发达起来，提供了一种加速版的模拟抗阻训练。
📒精读解析：
Incapacitate /ˌɪnkəˈpæsɪteɪt/
① to make you too ill or weak to live and work normally 使无能力〔正常生活和工作〕
② to stop a system, piece of equipment etc from working properly 使〔系统、设备等〕停止正常工作，使瘫痪
TE：That cynical calculation lies behind the design of many weapons that are intended to incapacitate rather than annihilate.
许多武器在设计时就运用了这种乖张的算计思维，它们的目的不是消灭敌人而是使敌人丧失作战能力。
犯罪心理 第十五季 第7集
Hypertrophy /haɪˈpɜːtrəfi/
an increase in the size of an organ or tissue because its cells grow in size（器官或组织的）肥大，过度生长
[构词]
本词是一个医学词汇，看起来很吓人，不过我们还是来欺负一下它，学习一下相同或相近词根下的词汇。当然，多数也是跟医学有关。
Hyper+ trophia过于有营养了，也就是增生了
Hyperactive 极度活跃的
Hypertension 高血压
Hypotension 低血压
Hyperglycaemia /ˌhaɪpəɡlaɪˈsiːmiə/ 高血糖
* from hyper- ‘above normal’ + glyco- ‘sugar’ + -aemia, relating to blood.
Hyperlipidemia /'haɪpəʊ,lɪpɪ'diːmɪə/ 高血脂
Hyperthermia 体温过高
Hypothermia 体温过低 （hypo低+therme-heat热量）
*在最近河南暴雨灾害中，如果长时间浸泡在水中，由于当地气温最高只有25度，人体会有失温的危险，也就是体温过低。
Bulk up
to increase the amount of muscle you have 增加肌肉，使肌肉发达
[篇章分析]
本段介绍了实验采用的方法：只保留小鼠腿上的一条肌肉来达到模拟抗阻训练的目的。
5
精读原文
Before their improvised weight training, the rodents’ leg muscles had teemed with a particular snippet of genetic material, known as miR-1, that modulates muscle growth. In normal, untrained muscles, miR-1, one of a group of tiny strands of genetic material known as microRNA, keeps a brake on muscle building.
在进行临时重量训练之前，这些啮齿动物的腿部肌肉中充满了一种被称为“miR-1”的特殊遗传物质片段。miR-1调节肌肉生长，是一组被称为“microRNA”的微遗传物质中的一员。在未经训练的正常肌肉中，miR-1会抑制肌肉的生长。
📒精读解析：
Improvise
to make or do something using whatever is available, usually because you do not have what you really need临时拼凑；临时做
Rodent /ˈrəʊdnt/
any small animal of the type that has long sharp front teeth, such as a rat or a rabbit 啮齿动物〔如老鼠、兔子〕
Be teemed with
be teeming with something) to be full of people, animals, etc. moving around充满，遍布，到处都是（移动着的人、动物等）
The streets were teeming with tourists.大街上游人如织。
了不起的麦瑟尔夫人 第三季 第8集
*Toss a rock, hit an idiot. 这句跟我们中文的“掉下个广告牌都能砸中仨”差不错，都是用风趣的表达表示某种人很多。比如我们来拿卷中之卷的翻硕造个句子：
Toss a rock, hit an MTIer.
Snippet of
a small piece of news, information, or conversation 简短的新闻[消息，对话]
*说到一小条信息，大家有没有想到我们公众号在7月16号的推送“失孤”中提到的一个用法
Tidbit of ：a small but interesting piece of information, news etc
原文：Over the years, Mr. Guo wore out 10 motorcycles, traveling from Hainan in the south to Henan in the north, chasing down any tidbits of information, he has said.
郭刚堂说，这些年来，他骑坏了10辆摩托车，南至海南，北至河南，追查所有蛛丝马迹。
Modulate /ˈmɒdjəleɪt/
to change a process or activity to make it more controlled, slower, less strong etc 控制，缓和
Strands of
a single thin piece of thread, wire, hair etc 〔线、绳、毛发等的〕股，缕
Keep a brake on 此处用“踩刹车”来描述这种RNA的作用，克制肌肉生长。
[篇章分析]
本段是阐述在进行抗阻训练之前的肌肉情况：充满了这种能够克制肌肉生长的miR-1
6
精读原文
After the rodents’ resistance exercise, which consisted of walking around, though, the animals’ leg muscles appeared depleted of miR-1. At the same time, the vesicles in their bloodstream now thronged with the stuff, as did nearby fat tissue. The vesicles homed in on fat, the scientists saw, then dissolved and deposited their miR-1 cargo there.
然而，在小鼠们四处走动，进行一系列抗阻运动后，它们腿部肌肉中的miR-1似乎消失了。与此同时，体内血液中的囊泡和周边的脂肪组织却充满了这种物质。科学家们发现，这些囊泡奔向脂肪，随后将携带的miR-1分解并存储于此。
📒 精读解析：
Deplete /dɪˈpliːt/ (depletion n. 损耗)
to reduce the amount of something that is present or available 减少，损耗
Vesicle
a small hollow structure in the body of a plant or an animal（动植物体内的）泡囊
*这个词不是非常常用，属于医学类词汇，所以大家眼熟就好。图中的cargo一词后文也会出现
A cargo molecule can be a DNA strand, referred to as the cargo strand, or any molecule conjugated to the 3′end of the cargo strand.
Throng /θrɒŋ/
[搭配]
throng with somebody/something | be thronged with somebody/something
to be full of people, cars, etc.挤满（人、汽车等）
Dissolve / dɪˈzɒlv /
if a solid dissolves, or if you dissolve it, it mixes with a liquid and becomes part of it （使）〔固体〕溶解
[篇章分析]
本段介绍了肌肉和肥肉“talk”的原理，通过囊泡传递miR-1，并且作用于贮脂细胞。
7
精读原文
Soon after, some of the genes in the fat cells went into overdrive. These genes help direct the breakdown of fat into fatty acids, which other cells then can use as fuel, reducing fat stores. In effect, weight training was shrinking fat in mice by creating vesicles in muscles that, through genetic signals, told the fat it was time to break itself apart.
稍后，脂肪细胞中的一些基因开始高速运转。这些基因有助于将脂肪分解为脂肪酸。其他细胞可以将脂肪酸当作燃料，燃烧脂肪，减少脂肪储存。实际上，重量训练通过在小鼠肌肉中制造囊泡来减脂；囊泡通过遗传信号告诉脂肪是时候自我分解了。
📒精读解析：
go into overdrive/be in overdrive
to start being very active or working very hard 变得活跃；加倍努力，拼命工作
老爸老妈的浪漫史 第四季 第1集
8
精读原文
Mice are not people, though. So, as a final facet of the study, the scientists gathered blood and tissue from healthy men and women who had performed a single, fatiguing lower-body weight workout and confirmed that, as in mice, miR-1 levels in the volunteers’ muscles dropped after their lifting, while the quantity of miR-1-containing vesicles in their bloodstreams soared.
但是，小鼠毕竟不是人类。因此，研究的最后一阶段是人体试验。科学家们收集了健康男性和女性的血液和组织，这些参加实验的志愿者都进行了高强度的单项下半身重量锻炼。研究证实，和小鼠一样，在举铁后，志愿者肌肉中的miR-1水平下降，而血液中含有miR-1的囊泡数量飙升。
📒精读解析：
Facet /ˈfæsɪt/
a particular part or aspect of something（事物的）部分，方面
Fatigue /fəˈtiːɡ/
a feeling of being extremely tired, usually because of hard work or exercise极度疲劳；极度劳累
*fatigue还有一个意思可以表示宽松的衣服，常用复数。特别是“（士兵穿的）工作服”loose clothes worn by soldiers
老友记 第三季 第2集
如果想表达筋疲力尽，还有一个词推荐给大家：drain
to make somebody/something weaker, poorer, etc. by using up their/its strength, money, etc.使（精力、金钱等）耗尽
Soar
来表示短期快速飞升非常恰当，比如在新冠疫情最开始的时期，用soar来表示感染的暴涨就十分恰当。
TE：Dark skies and silver linings | Which airlines will soar after the pandemic?
[篇章分析]
人体毕竟和小鼠有区别，所以在小鼠实验有结果之后，团队在人体展开了临床实验，得到了更有说服力的结果。
9
精读原文
Of course, the study mostly involved mice and was not designed to tell us how often or intensely we should lift to maximize vesicle output and fat burn. But, even so, the results serve as a bracing reminder that “muscle mass is vitally important for metabolic health,” Dr. McCarthy said, and that we start building that mass and getting our tissues talking every time we hoist a weight.
当然，这项研究主要是在小鼠身上进行的，研究并不旨在告诉我们，为了将囊泡排出量和脂肪燃烧最大化，我们应坚持何种举铁频率或强度。但即便如此，研究结果还是令人振奋的，就像麦卡锡博士所说的那样，它提醒我们“肌肉量对新陈代谢至关重要”，每次撸铁时，我们就开始增肌，体内组织也开始窃窃私语。
📒精读解析：
Bracing
making you feel full of energy because it is cold凉爽宜人的；令人精神焕发的
Serve as a reminder of/that …
The incident served as a timely reminder of just how dangerous mountaineering can be.这次事故及时地提醒了人们登山运动有时会有多危险。
Hoist /hɔɪst/
to raise, lift, or pull something up, especially using ropes 〔尤指用绳子〕吊起，升起，提起
破产姐妹 第一季 第21集
[习语]
be hoist with/by your own petard
to be harmed or embarrassed by the plans you had made to hurt other people – often used humorously 搬起石头砸自己的脚，害人反害己，自食其果〔常为幽默用法〕
致歉：本篇正文英文原文部分摘录自纽约时报，为7月24日那期的更新版，由于出现了不少排版的错误，特此重发，欢迎指正，谢谢！
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