以前一聽到舉重訓練（weight training）就想到的是舉重運動員，好像和我們沒什麽關係。
一次在遊輪上聽到一個講座才得知運動分為兩類：有氧運動（Aerobic or cardio）和無氧運動(Anaerobic)。前者包括跑步、球類、跳舞和遊泳等，而後者是指短跑、速遊和舉重訓練，包括仰臥起坐、俯臥撐、引體向上、杠鈴、啞鈴和阻力運動器械。
沒想到無氧運動對保持體形和控製血糖等方麵具有更好的效果。比如有氧運動消耗百分之七十五的脂肪和百分之二十五的肌肉，而無氧運動則消耗百分之百的脂肪。有氧運動一停下來運動就終止了，而無氧運動的則仍在進行，包括我們在睡覺的時候它還在繼續為我們工作。
以下是出自紐約時報暢銷書《Body for Life 》（12 Weeks to Mental and Physical Strength by Bill Phillips and Michael D’Orso，BodyforLIFE.com）中有關的一些摘語：
Myth: Aerobics is better for shaping up than weight training
Fact: To transform your physique, you must train with weights.
Walking around the block or simply climbing a flight of stars is better than just sitting there doing nothing. But the best form of exercise, for reshaping your body, is weight training.
Through resistance training, you can also significantly increase your metabolic rate – the rate at which your body turns fat. As you may already know, when you gain muscle, your body requires more energy to maintain that new muscle. Fat weight doesn’t require any energy at all to maintain – it just sits there. That’s why weight training is even superior to aerobic exercise for people who want to lose fat: It addresses the core of the problem – the rate at which your body uses energy.
With weight training, you not only burn fat but you can also change the shape of your body – you can build wider shoulders, so your waist looks more narrow. You can build muscular arms; lean, defined abdominal muscles; strong legs; and you become empowered, confident, and strong.
Myth: If women lift weights, they’ll get “bulky”.
Fact: Resistance exercise helps women create lean, toned bodies.
…fat takes up five times as much space as muscle. This means if you replace the fat on your hips or thighs with the same weight in muscle,your thighs will get much smaller.
Women worries about “bulking up” with weights need to understand this. It’s your body composition that determines how you look. By replacing fat with muscle, you can make an astounding transformation without feeling week and unhealthy. Women should actually be concerned about not having enough muscle, rather than too much.
Myth from Fact:
Myth: Aerobics is better for shaping up than weight training
Fact: To transform your physique, you must train with weights.
Myth: If women lift weights, they’ll get“bulky”.
Fact: Resistance exercise helps women create lean, toned bodies.
Myth: Weight training is only for young athletes.
Fact: People of all ages should be weight training.
Myth: Muscles grow while you’re working out.
Fact: Muscles grow while you’re resting and recuperating.
Myth: A certain number of sets and reps get sthe job done.
Fact: High-intensity effort produces the best results.
Myth: Eating right means three “square meals”a day.
Fact: Eating six nutritious meals a day is the right way.
Myth: People who overate lack willpower.
Fact: Overeating is a natural instinct.
Myth: High-carbohydrate, low-fat diets work best.
Fact: People are becoming fat from a “carbo verdose”
Myth; You need to drink water only when you are thirsty.
Fact: Your body needs more water than it’s telling you.
以下是《Body for Life 》書中12個月訓練前後的對照相片
