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無論你健身是為了變苗條、改善心情，還是擁有一身健美的肌肉，都要有正確的心態和方法。也許經常有一些過來人給你一些誠懇的建議，但這些建議不一定都對：比如，早上鍛煉是最好的，舉重可以把脂肪變成肌肉。那麼真相到底如何？
To stay in shape, you only need to work out once or twice a week. 流言：為了保持體形，你只需要一個禮拜鍛煉一兩次。
Truth: Once or twice a week won’t cut it for sustained health benefits.
事實：每周一兩次的鍛煉不會給身體健康帶來持久的回報。
“A minimum of three days per week for a structured exercise program” is best, Shawn Arent, an exercise scientist at Rutgers University, recently told Business Insider.
羅格斯大學的運動科學家肖恩·阿倫特最近告訴商業內幕網說：「對一個結構合理的鍛煉計劃來說，一周至少要鍛煉三次」才是最佳的。
“Technically, you should do something every day, and by something I mean physical activity — just move. Because we’re finding more and more that the act of sitting counteracts any of the activity you do.”
「嚴格來說，你每天都要練點什麼，也就是說要活動一下。因為我們越來越清楚，久坐是會抵消掉你的鍛煉成果的。」
Puzzles and games are the best “brain workout” around. 流言：解謎和遊戲是最佳的「大腦鍛煉」方式。
Truth: Plain old physical exercise seems to beat out any type of mental puzzle available, according to a wealth of recent research.
事實：根據多項近期的研究結論，普通的身體鍛煉似乎能打敗任何種類的腦力遊戲。
Two new studies published last spring suggest that aerobic exercise — any activity that raises your heart rate and gets you moving and sweating for a sustained period of time — has a significant, overwhelmingly beneficial impact on the brain.
去年春天發表的兩個研究結果表明，能讓你心跳加快、揮汗如雨的有氧運動對大腦有著顯著的、絕對有益的影響。
“Aerobic exercise is the key for your head, just as it is for your heart,” wrote the authors of a recent Harvard Medical School blog post.
「有氧運動對你的心臟很重要，對大腦來說也一樣重要，」近期哈佛大學醫學院的博文中寫道。
Exercise is the best way to lose weight.
流言：鍛煉是減肥的最佳方式。
Truth: If you’re looking to lose weight, you shouldn’t assume that you can simply “work off” whatever you eat. Experts say slimming down almost always starts with significant changes to your eating habits.
事實：如果你想要減肥，你就不要用「我吃下去的卡路里都能燃燒掉」來自我催眠。專家表示，瘦下來主要靠明顯改變自己的飲食習慣。
“In terms of weight loss, diet plays a much bigger role than exercise,” University of Texas exercise scientist Philip Stanforth tells Business Insider.
德克薩斯州立大學的運動科學家菲利普·史丹佛斯說：「在減肥方面，飲食比鍛煉重要得多。」
That said, being active regularly is an important part of any healthy lifestyle.
即便如此，定期鍛煉在任何健康的生活方式中都很重要。
And when it comes to boosting your mood, improving your memory, and protecting your brain against age-related cognitive decline, research suggests exercise may be as close to a wonder drug as we’ll get.
當談到改善情緒、增強記憶力以及預防大腦因年老產生認知衰退時，研究人員表示，鍛煉可能是我們最唾手可得的「靈丹妙藥」。
“Sit-ups or crunches strengthen just a few muscle groups,” write the authors of the Harvard Healthbeat newsletter.
《哈佛健康節拍》通訊的作者寫道：「仰臥起坐只能鍛煉到少數幾個肌肉群。」
“Through dynamic patterns of movement, a good core workout helps strengthen the entire set of core muscles you use every day.”
「通過有活力的運動模式，一組高質量的核心肌肉鍛煉有助於增強你日常會用到的整個核心區的肌肉。」
“If you stop training, you actually do get noticeable de-conditioning, or the beginnings of de-conditioning, with as little as seven days of complete rest,” Arent said. “It very much is an issue of use it or lose it.”
「如果七天內完全休息不鍛煉，肌肉減少或者肌肉開始減少是顯而易見的，」阿倫特表示，「要麼練它，要麼失去它。」
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