6种有助于减肥的运动(即使你有“肥胖基因”)

6种有助于减肥的运动(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.

有些人有肥胖的倾向。有些运动比其他运动更能防止体重增加。

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.

一项新的研究表明，六种特定的运动似乎对减肥最有效。排在首位的是慢跑，它似乎比其他任何减肥方法都更有效，即使你有保持体重的遗传风险。

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.

研究人员分析了18424名年龄在30到70岁之间的台湾汉族成年人。他们收集了五种肥胖测量方法的信息，包括身体质量指数(BMI)、身体脂肪百分比、腰围、臀围和腰臀比。研究结果发表在《公共科学图书馆遗传学》杂志上。

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

研究人员写道:“有规律的体育锻炼对那些更容易肥胖的人更有影响。”

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.

他们调查了18种运动类型，发现有规律的慢跑(每周三次，每次30分钟)是所有五种肥胖措施中最有效的对抗肥胖基因影响的方式。

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.

如果你不喜欢跑步，那还有希望。研究人员发现，在测量BMI时，其他五项运动也有重要影响:爬山、散步、散步锻炼、一些舞蹈(如交际舞)和长时间的瑜伽。

"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."

研究报告的撰写者之一、台湾大学流行病学家林婉瑜在接受《新闻周刊》采访时说:“肥胖是由基因、生活方式以及两者之间的相互作用造成的。虽然遗传物质是与生俱来的，但生活方式可以由自己决定。”

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."

研究人员发现，有些运动对肥胖基因没有影响。这些运动包括骑自行车、伸展运动、游泳、气功(类似于太极的身体姿势运动)和电脑游戏“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.

研究人员指出，骑自行车、伸展运动和气功通常比六种对减肥影响更大的运动消耗更少的能量。在冷水中锻炼——比如游泳——可以刺激食欲，让你吃得更多。由于“舞蹈革命”不像其他舞蹈那样正式，它不需要太多的训练和努力。

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.

很少有参与者参加举重训练、羽毛球、乒乓球、篮球或网球，因此研究人员无法确定这些运动是否会对肥胖基因产生影响。

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，这项研究有几个局限性。首先，几乎所有的参与者都是汉人后裔。因为没有什么多样性，所以我们还不清楚这些结果能在多大程度上解释给其他群体。此外，锻炼类型和时间是自我报告的，正如新的阿特拉斯指出的，这些数据往往不可靠。毕竟，关于我们做了多少运动，我们并不总是说实话。