地平线系列：关于锻炼的真相（2012）

we can then estimate how much fat and carbohydrate you’re using.
速度很好 迈克尔
That’s a great pace, Michael.
通过测量我吸入和呼出的气体 基斯就能够
By measuring what I breathe in and out, Keith can work out
计算我以每小时10千米的速度慢跑时
how many calories I burn
燃烧了多少卡路里
while jogging along at six miles-an-hour.
速度很好
Good speed. Well done.
这些数据实时传送到在跑道旁的电脑上
The data is transmitted live to a track-side computer.
做得很好 很好
And that should be great. Well done. Well done.
接下来他会进行计算 再告诉我那个坏消息
He then does the calculations and gives me the bad news.
你在跑步时
Whilst you were doing the run,
每分钟大概消耗16千卡
you were using approximately 16 calories every minute.
-这听起来很多啊 -但是
– That doesn’t sound a lot. – Well…
基斯给了我会心一击
Keith then rubs it in
他向我指出 我需要跑多远
by pointing out how long I would have to run
才能将我所吃食物的能量消耗掉
to burn off a selection of foods.
我们来说说这里面的能量
Let’s talk about the energy in these.
一杯卡布奇诺 一个蓝莓松糕
We’re looking at a cappuccino, a blueberry muffin
一根香蕉 这个大多数人都认为是健康食物
and a banana, which most people would consider to be healthy.
如果我们把这些食物放在一起看
If we look at all of these things together,
你觉得以刚才的速度
how long do you think you
你得跑多久
would have to exercise, at that running pace,
才能把这三种食物的能量消耗掉
to use the energy that’s in these three different foods?
20分钟 半个小时
20 minutes, half-an-hour.
-好吧 准确的回答是55分钟 -好吧
– Yeah, well, the actual answer is 55 minutes. – Right.
所以你得以刚才的速度跑55分钟
So it would take you 55 minutes at that speed
-才能消耗掉这些食物中的能量 -好吧
– to use the energy that’s just in this. – OK.
所以如果你想要仅仅通过锻炼
So it’s going to take you quite some time
就得花费很多时间
if you try and use exercise
来消耗掉这些能量
all on its own to use up this amount of energy.
很好 迈克尔 真的很好
Super, Michael. That’s really good.
要消耗掉上午的一点小吃就要跑很长时间
That’s a lot of running to burn off a mid-morning snack.
长♥期♥来看
In the long term,
很少人会愿意投入
very few people are willing to put in the hours
减重所必要的时间并维持下去
that are necessary to lose weight and keep it off.
更糟糕的是 研究发现有些人
What’s worse, research shows that some people
会无意识地吃更多食物作为锻炼的补偿
unconsciously compensate for doing exercise by eating more.
危险的是 他们基本都认为这会起作用
The danger is, basically, they think it’s going to work,
然后在这条路上越走越远
then they step on the scales,
他们每周锻炼一个小时 两个小时
they’ve been exercising an hour a week, two hours a week
然而体重却没有变化
and they’re exactly the same weight.
短期来讲 这并不会起作用 不会
In the short term, that’s not going to work, no.
非常有趣的是
What’s really funny
甚至就在我们站在这里说话的同时
is that even as we’ve been standing here talking,
我也是无意识地
I’ve just been unconsciously
喝着这杯卡布奇诺 只是因为我手拿着它
sipping at this because it’s in my hand.
连想都不用想
Without even thinking about it,
我就喝掉了三分之一
I have just drunk about a third of this cappuccino.
大概是60到70千卡
That’s a good 60 or 70 calories,
要跑15分钟才能消耗
15 minutes round the track.
如果你真的想减肥并且保持下去
If you really want to lose weight and keep it off,
你还必须控制饮食
you have to control what you eat as well.
但如果你的体重没有减轻 也不要失望
But if you don’t see the pounds dropping off, don’t despair
因为许多运动最重要的好处
because many of the most important benefits of exercise
深藏在你的身体里
lie hidden deep inside your body.
所以这些隐藏的好处是什么
So what are these hidden benefits?
如果减重不是正确的锻炼动机
If losing weight is not the right motivation,
那又何必麻烦呢
why bother?
即使最柔和的运动也有一个最显著的好处
Well, one of the most remarkable effects of even gentle exercise
那就是它能降低血脂
is what it does to the levels of fat in your blood.
我现在要去见格拉斯哥大学的杰森·基尔博士
I’ve come to meet Dr Jason Gill of Glasgow University
他答应要请我吃一顿美味的苏格兰早餐
who has promised me a delicious Scottish breakfast.
现在 我很怀疑他的动机
Now, I suspect his motivations
更偏向于科学实验而非单纯想请我吃饭
are more scientific than altruistic,
因为他将要向我展示
because he’s going to show me something which he thinks
他认为会使我大吃一惊的东西
will really shock me,
从而使我摆脱懒惰
shake me out of my lazy ways.
大学咖啡
好吧 这真的让我很吃惊
OK. That’s impressive.
是的 我没想过你会招待我这些
Right, I wasn’t expecting anything quite like that.
这真的非常好 因为正常来讲
It’s quite nice actually because normally I would feel
吃这样一顿早餐会让我非常有罪恶感
extraordinarily guilty eating a breakfast like this.
你做这些是为了科学
You’re doing this for science.
是的 我找到借口了
Exactly. I’ve got my excuses.
多棒的培根
Nice bit of bacon here.
这一盘所含的脂肪并不比
The amount of fat in that is not going to be that dissimilar
一个人一整天的脂肪摄入量要少
to the amount people eat during the course of the day.
这些脂肪会进入你的肠道 然后是你的血液
The fat’s going to go into your gut, then into your bloodstream.
当脂肪进入血液
While the fat’s in your bloodstream,
会引起一系列的新陈代谢反应
it’s causing a number of changes to metabolism.
这些加在一起
And all these things together
杰森·基尔博士
格拉斯哥大学
会增加脂肪沉积在
actully increase the risk of fatty deposits forming
血管壁上的可能性
on the walls of your blood vessels.
如果你觉得听起来很糟糕 那就等着瞧吧
And if you think it sounds bad, wait till you see it.
很好 正常来说 人们发出嘶的一声
Very good. Normally when people say sharp scratch,
意味着真正的痛感就要来了
it precedes something that’s really quite painful.
早餐结束后四小时
Four hours after breakfast
杰森正在抽取我的血液样本
and Jason is extracting a sample of my blood,
接下来他把样本放入一个高速离心机
which he then spins in a high-speed centrifuge
以此分离脂肪
to separate out the fat.
我非常期待这一刻
I would expect by this point,
四个小时过去了
well over four hours later,
血液里面的脂肪应该不剩多少了
for there to be very little fat.
好了 我们来看 你感觉还饿吗
OK. Well, we’ll see. Are you feeling hungry still?
我感觉有点饿 我还能再多吃一点
I’m feeling a bit peckish. I could eat a bit more.
好了
There we go.
这是我血液样本的直接显示
The result is a graphic display of my blood before
分别是在食用富含脂肪早餐前后的血液
and after that fatty breakfast.
这是你吃完早餐之后的血液
This is the one after you had breakfast.
这些脂肪来自于你所吃的食物
So that’s the fat from the food you’ve eaten,
离心后浮上来了
spun up right there.
于是你能看到这种奶油状的东西
So you can see the sort of creamy, milky stuff
它一直都存在于你的血液循环中
and that’s been going round in your circulation the whole time.
我们可以将它与
We can compare that with what’s happened
你未吃早餐之前的血液做对比
before you’ve eaten the meal,
你能发现之前的血液没有多少脂肪
and you can see there’s not very much fat there at all.
真的 所以这边的一个 含有很多脂肪
Indeed. So in this one here, there’s actually quite a lot of fat.
相比之前的血液 你摄入了两倍的脂肪
You’ve got twice as much fat in that one compared to this one.
吃那样一顿早餐使你血液里的脂肪多了一倍
Eating that meal has doubled the fat in your bloodstream.
好吧 这很恐怖 不是吗
OK. That’s quite scary, isn’t it?
而且这只是一小管样本中的脂肪
And that’s just the fat in a tiny blood sample.
乘以一千
Multiply by a thousand
就能知道在一顿油炸食品之后
and you get the amount of fat
血液内的脂肪含量了
in my bloodstream from one fry-up.
除了对血管的伤害
Apart from damage to blood vessels,
脂肪去向的终点同样也令人担忧
there’s also the worrying question of where the fat ends up.
它去往你所有能储存脂肪的地方
It goes into all of your fat stores.
尽管我们知道
What we know though is not
就危险性而言 每个地方不尽相同
all fat stores are equal, in terms of risk.
在你表层皮肤下的脂肪
Fat which is held under the surface of your skin,
我们称之为皮下脂肪
what we call subcutaneous fat,
它对身体造成的伤害远不及你身体内部的脂肪
is a lot less bad for you than the fat that’s deep within you.
所以我们称之为内脏脂肪的是
So fat that we call visceral fat which is the fat on the inside,
在你腹中的那些脂肪
inside your tummy and also
还有储存在肝脏 以及胰腺周围的脂肪
fat stored in the liver and round the pancreas,
这些脂肪对人体的伤害
seems to do a lot more harm
要比皮下脂肪大得多
than fat held on the surface of your skin.
特别是
Particularly fat held
腰以下的脂肪确实没什么伤害
beneath your waist is certainly not bad for you
也许还对身体有益
and it might actually be protective.
好吧 你让我相信这里发生的事非常糟糕
OK. You’ve convinced me there’s something pretty nasty going on.