6種有助于減肥的運(yùn)動(dòng)(即使你有“肥胖基因”)

6種有助于減肥的運(yùn)動(dòng)(即使你有“肥胖基因”)

There are some people who are predisposed toward obesity. And some exercises are better than others in keeping them from packing on the pounds.

有些人有肥胖的傾向。有些運(yùn)動(dòng)比其他運(yùn)動(dòng)更能防止體重增加。

A new study suggests six specific exercises that seem to be best for weight loss. Topping the list is jogging, which seems to be better than anything else for losing weight, even when you have a genetic risk for keeping the weight on.

一項(xiàng)新的研究表明，六種特定的運(yùn)動(dòng)似乎對(duì)減肥最有效。排在首位的是慢跑，它似乎比其他任何減肥方法都更有效，即使你有保持體重的遺傳風(fēng)險(xiǎn)。

Researchers analyzed 18,424 Han Chinese adults in Taiwan who were between 30 and 70 years old. They gathered information on five measures of obesity including body mass index (BMI), body fat percentage, waist circumference, hip circumference and waist-to-hip ratio. The results were published in the journal PLOS Genetics.

研究人員分析了18424名年齡在30到70歲之間的臺(tái)灣漢族成年人。他們收集了五種肥胖測(cè)量方法的信息，包括身體質(zhì)量指數(shù)(BMI)、身體脂肪百分比、腰圍、臀圍和腰臀比。研究結(jié)果發(fā)表在《公共科學(xué)圖書(shū)館遺傳學(xué)》雜志上。

"The benefits of regular physical exercise are more impactful in subjects who are more predisposed to obesity," the researchers wrote.

研究人員寫(xiě)道:“有規(guī)律的體育鍛煉對(duì)那些更容易肥胖的人更有影響。”

Jogging is the best way to ward off weight gain when obesity is in your genes. (Photo: dotshock/Shutterstock)

They investigated 18 types of exercise and found that regular jogging, which is light running for 30 minutes three times a week, was the most effective at counteracting the impact of obesity genetics across all five obesity measures.

他們調(diào)查了18種運(yùn)動(dòng)類(lèi)型，發(fā)現(xiàn)有規(guī)律的慢跑(每周三次，每次30分鐘)是所有五種肥胖措施中最有效的對(duì)抗肥胖基因影響的方式。

If running isn't your thing, there's hope. Researchers found five other exercises that had a major impact when measuring BMI: mountain climbing, walking, exercise walking, some dancing (like ballroom dancing), and a long yoga session.

如果你不喜歡跑步，那還有希望。研究人員發(fā)現(xiàn)，在測(cè)量BMI時(shí)，其他五項(xiàng)運(yùn)動(dòng)也有重要影響:爬山、散步、散步鍛煉、一些舞蹈(如交際舞)和長(zhǎng)時(shí)間的瑜伽。

"Obesity is caused by genetics, lifestyle factors, and the interplay between them," study co-author, epidemiologist Wan-Yu Lin, from the National Taiwan University, told Newsweek. "While hereditary materials are inborn, lifestyle factors can be determined by oneself."

研究報(bào)告的撰寫(xiě)者之一、臺(tái)灣大學(xué)流行病學(xué)家林婉瑜在接受《新聞周刊》采訪(fǎng)時(shí)說(shuō):“肥胖是由基因、生活方式以及兩者之間的相互作用造成的。雖然遺傳物質(zhì)是與生俱來(lái)的，但生活方式可以由自己決定。”

There were some exercises that the researchers found to have no impact on the obesity gene. These include cycling, stretching, swimming, qigong (body posture exercise similar to tai chi), and the computer game "Dance Dance Revolution."

研究人員發(fā)現(xiàn)，有些運(yùn)動(dòng)對(duì)肥胖基因沒(méi)有影響。這些運(yùn)動(dòng)包括騎自行車(chē)、伸展運(yùn)動(dòng)、游泳、氣功(類(lèi)似于太極的身體姿勢(shì)運(yùn)動(dòng))和電腦游戲“舞蹈革命”。

Researchers noted that cycling, stretching and qiqong usually require less energy expenditure than the six exercises that have a bigger impact on weight loss. Exercises in cold water — like swimming — can stimulate appetite and make you eat more. And because "Dance Dance Revolution" is not as formal as other types of dancing, it doesn't require as much training and effort.

研究人員指出，騎自行車(chē)、伸展運(yùn)動(dòng)和氣功通常比六種對(duì)減肥影響更大的運(yùn)動(dòng)消耗更少的能量。在冷水中鍛煉——比如游泳——可以刺激食欲，讓你吃得更多。由于“舞蹈革命”不像其他舞蹈那樣正式，它不需要太多的訓(xùn)練和努力。

Few of the participants took part in weight training, badminton, table tennis, basketball or tennis, so researchers couldn't determine if those exercises could have an impact on obesity genetics.

很少有參與者參加舉重訓(xùn)練、羽毛球、乒乓球、籃球或網(wǎng)球，因此研究人員無(wú)法確定這些運(yùn)動(dòng)是否會(huì)對(duì)肥胖基因產(chǎn)生影響。

Also, it's worth noting that there are several limitations to the study. First, nearly all the participants were of Han Chinese descent. Because there was little diversity, it's unclear how well the results can be interpreted to other populations. Also, exercise types and times were self-reported and, as New Atlas points out, that data is often unreliable. After all, we don't always tell the truth about how much exercise we do.

此外，值得注意的是，這項(xiàng)研究有幾個(gè)局限性。首先，幾乎所有的參與者都是漢人后裔。因?yàn)闆](méi)有什么多樣性，所以我們還不清楚這些結(jié)果能在多大程度上解釋給其他群體。此外，鍛煉類(lèi)型和時(shí)間是自我報(bào)告的，正如新的阿特拉斯指出的，這些數(shù)據(jù)往往不可靠。畢竟，關(guān)于我們做了多少運(yùn)動(dòng)，我們并不總是說(shuō)實(shí)話(huà)。