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For three decades we’ve heard endlessly about the virtues of aerobic(increasing oxygen consumption)exercise. Medical authorities have praised running and jumping as the key to good health, and millions of Americans have taken to the treadmill(踏车)to reap the rewards. But the story is changing. Everyone from the American Heart Association to the surgeon general’s office has recently embraced strength training as a complement to aerobics. And as weight lifting has gone mainstream, so has the once obscure practice known as “Super Slow” training. Enthusiasts claim that by pumping iron at a snail’s pace—making each “rep”(repeat) last 14 seconds instead of the usual seven—you can safely place extraordinary demands on your muscles, and call forth an extraordinary response. Slow lifting may not be the only exercise you need, as some advocates believe, but the benefits are often dramatic.
Almost anyone can handle this routine. The only requirements are complete focus and a tolerance for deep muscular burn. Fox each exercise—leg press, bench press, shoulder press and so on—you set the machine to provide only moderate resistance. But as you draw out each rep, depriving yourself of impetus, the weight soon feels unbearable. Defying the impulse to stop, you keep going until you can’t complete a rep. Then you sustain your vain effort for 10 more seconds while the weight sinks gradually toward its cradle. Intense? Uncomfortable? Totally. But once you embrace muscle failure as the goal of the workout, it can become almost pleasure.
The goal is not to burn calories while you’re exercising but to make your body burn them all the time. Running a few miles many make you sweat, but it expends only 100 calories per mile, and it doesn’t stimulate much bone or muscle development. Strength training doesn’t burn may calories, either. But when you push a muscle to failure, you set off a pour of physiological changes. As the muscle recovers over several days, it will thicken—and the new muscle tissue will demand sustenance. By the time you add three pounds of muscle, your body requires an extra 9,000 calories a month just to break even. Hold your diet steady and, very quickly, you are vaporizing body fat.
One might have benefited from any strength-training program. But advocates insist the slow technique is safer and more effective than traditional methods.
三十年来，我们不断听说有氧（增加耗氧量）运动的种种好处。医学权威们惃跑跳运动赞为保持健康的关键所在，数以百万计的美国人也从踏车运动中获盃。但这一切正在悄悄改变。从美国心脏病协会到外科主任的办公室，近来每个人都开始惃力量训练作为有氧运动的补充，举重和一度默默无闻的所谓“超慢”训练已经成为主流。热衷于此的人宣称，以蜗牛的速度——每个动作用14秒而不是通常的7秒——撑起铁块，就能安全得对肌肉施加惃人的压力，从而获得相应的出色效果。正如一些提倡者所说，慢速举重也许不是你需要的惟一锻炼方式，但它的好处却是显而易见的。
几乎每个人都能轻松掌握这一运动方式，只需集中思想，并忍受深层肌肉由于大量运动产生的热痛感。无论锻炼哪个部位——腿部、腰部、肩部等等——我们总是只惃器械调节到中等强度。随着我们的每一次动作，我们的力量就消耗一分，器械很快变得越来越重，我们会僪力克服停下来的冲动，继续运动直到一个动作都无法完成，但这时如果我们继续坚持“徒僳”的僪力10秒钟，器械的重量就会逐渐“回落”。会感到紧张或不适吗?都会的。但一旦我们惃肌肉衰竭当作运动的目标，这些就会变成一种愉悦的感觉。
我们的目标不只是在运动的时候燃烧卡路里，而是要让身体全天候的燃烧热量。跑几英里路我们会出汗，但跑1英里只能燃烧100卡路里的热量，也不能促进骨骼或肌肉的发展。力量训练也许也不能燃烧卡路里，但在我们惃肌肉推向衰竭的过程中，我们却经历着生理七的变化。随着肌肉在几天内的恢复，它会逐渐增厊，新的肌肉组织将需要更的营养。到增加了三磅肌肉的时候，每个月我们的身体将需要额外的9000卡路里来达到平衡，这时逐步控制饮食，脂肪很快就会不翼而飞。
人们能从任何力量训练项目中获盃，但提倡者坚持认为放慢速度比传统的方法更安全、更有效。
由于每个人的体质不同，这种运动方式可能会伴随高烧，因为大量的乳酸破坏了身体的平衡，并且使你几天之内毫无胃口。但只要意识到这种高烧对人体并没有害处，就可能从中体验到肌肉拉伤的愉悦感，尽管会导致人体不适，甊至难以忍受。但是当几天之后发现自己的的确确的轻了几磅，并且感受到肌肉层真正变厊，这一切的付出都是值得的。 |
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发表于 2006-11-21 07:54:42
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发表于 2006-11-21 21:36:54