時差N小時:中年發(fā)福傷不起 The Mathematics Of Middle-Age Spread

Let's say you're an 18 year old male who runs everyother day, logging 12 miles a week.

假設你是一個18歲的男性，每隔一天就會跑步，算下來每周會跑12英里。

Now fast-forward to your late 40's.

現(xiàn)在，把你的年齡快速往后推到40多近50歲。

Your eating habits are the same.

你的飲食習慣不變。

To maintain your high school weight, how manymiles a week would you need to run?

為了保持你高中時的體重，你一周需要跑多少英里呢?

Believe it or not, you'd have to multiply your weekly mileage 4 and 1/2 times, increasing itfrom 12 to 54 miles a week!

信不信由你，你得把每周的英里數(shù)乘以4.5，也就是從每周的12英里增加到54英里!

Unless you take up weekly double marathons in middle-age, it's impossible simply to “outrun”middle-age spread.

除非你在人到中年時，每周進行兩次馬拉松長跑，否則絕不可能輕易逃脫中年發(fā)福。

That's because metabolism decreases with age.

這是因為，新陳代謝的過程隨年齡而逐漸放緩。

At 50 you just don't burn as many calories as you did at 18.

到了50歲，你就不能像18歲時一樣燃燒同樣多的卡路里。

Luckily, there are other factors in this equation.

幸運的是，在這個等式中還有其他的影響因素。

Gradually eatingless is one way to make up the difference, since metabolism slows by about 100calories every ten years.

減少食量是一種彌補差額的方法。因為新陳代謝的過程每隔十年就會降低100卡路里的消耗。

That's equivalent to a tablespoon of butter.

這個數(shù)字相當于一大匙黃油的熱量。

To keep pace with metabolic changes, your daily menu at 40 could include everything you ateat 30, minus that tablespoon of butter!

為了跟上新陳代謝過程的不斷變化，你在40歲時的每日菜單必須在30歲時的食譜里減少一大匙黃油。

However, cutting more calories every ten years gets trickier, and limiting food intake alone isn'tthe healthiest approach, anyway.

然而，每隔十年減少更多的熱量攝入越來越棘手，并且，不管怎樣，僅僅限制食物攝取并不是一條健康的途徑。

Between our 20th and 70th birthdays, most of us lose about 30%of our muscle cells.

在我們20歲生日和70歲的生日之間，我們中大多數(shù)人喪失了大約30%的肌肉細胞。

Loss of muscle mass is the main reason metabolism slows down in the first place, since restingmetabolic rate is directly related to lean body mass that's mostly muscle.

本來，肌肉數(shù)量的減少是新陳代謝減緩的主要原因。這是由于停滯的新陳代謝率與大部分為肌肉的“瘦肉組織”直接相關(guān)。

Maintaining or increasing muscle mass through strength training ups your metabolism andburn smore calories, even while you're sitting on the couch!

通過體能訓練來維持或增加瘦肉組織，能提高你的新陳代謝和增加更多熱量消耗，甚至當你坐在沙發(fā)上時也可以做到!

Two or three sessions a week, using free weights or equipment at a gym, will do the trick.

一周花上兩到三次時間，利用好健身房里的力量訓 練器材或裝備，你就能獲得理想的效果。