评论
打印
1. You Can Say Goodbye to Good Cholesterol After Just 2 Hours of Sitting
1. 只要坐了俩小时，你就可以对好胆固醇说再见了
Just like a light switch, electrical activity flips off the moment your butt hits the chair. "Calorie burning is significantly reduced and lipoprotein lipase, an enzyme that assists with the breakdown of fat, dramatically and rapidly drops," says Dominique Wakefield, a health and fitness expert for the American Council on Exercise (ACE). That enzyme also plays a role in changing low-density lipoprotein (bad cholesterol) to high-density lipoprotein (good cholesterol). Sitting for eight or more hours a day - a pretty standard amount of time for people who work desk jobs! - decreases the enzyme's ability to convert bad to good by 95 percent, scientists at The Ohio State University have found.
就像电灯的开关一样，在你坐上椅子的那一刻，电源就关闭了。“热量燃烧会显著减少，一种帮助分解脂肪的脂蛋白脂肪酶也会急剧快速地下降，”美国运动协会的健康健身专家多米尼克•韦克菲尔德说道。脂蛋白脂肪酶还在将低密度脂蛋白（坏胆固醇）转化为高密度脂蛋白（好胆固醇）方面起着作用。俄亥俄州立大学的科学家们发现：每天坐8小时及以上——那些坐在办公桌前工作的人的标准时间！——那么脂蛋白脂肪酶转化坏胆固醇为好胆固醇的能力就会降低95%。
2. Your Muscles Will Ache - Like, All the Time
2. 你的肌肉会一直酸痛
"The lack of attention to these things is what causes the problem. Sitting well, so it has minimal negative effects on you, is a skill. And like any skill it will take some effort to learn, but eventually will become habitual," Schneider says.
“不注意这些事情就会造成这一问题。坐姿正确是种技能，会使负面影响最小。如其它技能一样，这一技能也是需要花时间学习的，但最终会成为你的习惯，”施耐德说道。
Be mindful of your posture and adjust alignment as needed, says Jessica Matthews, a personal training expert for ACE who's based in San Diego. "While standing, your ear, shoulder, hip, knee and ankle should form a straight line with the spine in an 'S' shape, due to its natural curvature. This also applies while in a seated position, except that the ear, shoulder, and hip should align, and the knee and ankle should align."
注意自己的坐姿，并根据需要进行调整，位于圣地亚哥的杰西卡•马修斯说道，她是美国运动协会的私人训练专家。“站着的时候，由于脊椎的自然弯度，你的耳朵、肩膀、臀部、膝盖和脚踝需与其成一条直线，呈S型。坐着的时候，这也同样适用，只是耳朵、肩膀和臀部应成直线，膝盖和脚踝应成直线。”
Until you master pro-level sitting, expect tight hip muscles, increased back and neck pain, and possible breathing difficulties, since the rounded shoulder, tucked chin posture decreases the ability of your ribs to expand, Schneider says.
除非你掌握了专业级坐姿，否则就等着臀部肌肉变紧、后背和脖子越来越痛吧，甚至你还会呼吸困难，因为呈圆形的肩膀和缩进的下巴会降低肋骨伸展的能力，施耐德说道。
3. Your Risk for Cancer, Type 2 Diabetes, and Cardiovascular Disease Will Climb
3. 患癌症、2型糖尿病和冠心病的风险会飙升
Beyond making you gain extra pounds, being too stationary can do a number on your longevity. "Sitting increases risk of death up to 40 percent. Inactivity is killing people and is arguably one of this generation's greatest health threats," Wakefield says. Cancer, diabetes and cardiovascular disease risks are more stark when overall physical activity levels are low, too, according to a review in the Annals of Internal Medicine.
除了让你长胖，老是坐着也会减少寿命。“坐着会增加40%的死亡风险。不活动会慢慢消耗人的寿命，可以说是这一代人最大的健康威胁之一，”韦克菲尔德说道。《内科学年鉴》的评论表明：当整体的身体活动较低时，患癌症、糖尿病和冠心病的风险更为突出。
译文属可可原创，仅供学习交流使用，未经许可请勿转载
