6種有助于減肥的運動(即使你有“肥胖基因”)

6種有助于減肥的運動(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。有些運動比其他運動更能防止體重增加。

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.

一項新的研究表明，六種特定的運動似乎對減肥最有效。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險。

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歲之間的臺灣漢族成年人。他們收集了五種肥胖測量方法的信息，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《公共科學圖書館遺傳學》雜志上。

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

研究人員寫道:“有規(guī)律的體育鍛煉對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種運動類型，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)，在測量BMI時，其他五項運動也有重要影響:爬山、散步、散步鍛煉、一些舞蹈(如交際舞)和長時間的瑜伽。

"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."

研究報告的撰寫者之一、臺灣大學流行病學家林婉瑜在接受《新聞周刊》采訪時說:“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)，有些運動對肥胖基因沒有影響。這些運動包括騎自行車、伸展運動、游泳、氣功(類似于太極的身體姿勢運動)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、伸展運動和氣功通常比六種對減肥影響更大的運動消耗更少的能量。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練、羽毛球、乒乓球、籃球或網(wǎng)球，因此研究人員無法確定這些運動是否會對肥胖基因產(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，這項研究有幾個局限性。首先，幾乎所有的參與者都是漢人后裔。因為沒有什么多樣性，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，鍛煉類型和時間是自我報告的，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)于我們做了多少運動，我們并不總是說實話。