卡斯卡斯

Why Women Should Not Be Afraid of Gaining Muscle  

   為什麼女性不應該害怕增加肌肉質量

      By Charles Poliquin   2/11/2010 12:56:55 PM

       資料來源：http://www.poliquingroup.com

Increasing your muscle mass and bone mass has a myriad of health benefits.
 增加你的肌肉和骨質量有無數的健康的好處
Here is what you should know before you frown upon on gaining a few kilos of muscle mass:
  在你對鍛鍊出數公斤的肌肉質量露出不悅的表情前，這裡有些是你應該知道的：
1. The more muscle and bone mass you have, the greater the acid buffering power you create.:
     你擁有較多的肌肉與骨量，你能產生更多的酸緩衝能力
  That is, you now have more protein, potassium, magnesium and calcium to buffer the acidity in your body. The more alkaline you are:
-       the greater the endurance potential of the body
-       the greater your immune power is, the better your chances at surviving cancer or the swine flu.
  這意味著更多的蛋白質、鉀、鎂、鈣等可以緩衝酸度的維生素在你的身體裡。你多吃鹼性食物
  - 更強大的身體耐力潛能
  - 更強大的免疫能力，較佳的機會戰勝癌症及口蹄疫
2. According to Tufts University, the greater your muscle mass the greater the longevity potential. It is, in fact, the number one biomarker of longevity. It is a far better predictor of longevity than total cholesterol or blood pressure.
    據塔夫茨大學，你的肌肉質量越大長壽的潛力越大。事實上，生物是否長壽的第一指標。這是一個更好的預測是否長壽的方法遠比以總膽固醇或血壓來的好。
3. The more muscle you have, the more insulin receptor sites you have, and the more sensitive they will be. Increased muscle prevents diabetes and metabolic syndrome. Translation: the more muscle you have, the easier it is to have low body fat.
    你有更多的肌肉，更多的胰島素受體結合位點，以及，他們會更為敏感。增加肌肉，可防止糖尿病和代謝症候群。 意指：你有更多的肌肉，越容易有低身體脂肪。
4. The more muscle you have, the more calories you burn at rest. It is estimated that for every pound of muscle you gain you burn an extra 50 calories a day.
    你有更多的肌肉，燃燒的卡路里越多，你在休息。據估計，每一磅肌肉，你獲得額外燃燒50卡路里一天
5. The more muscle you have, the more strength you have. This, according to the same researchers at Tufts University, is the number two predictor of longevity. For women, strength is empowering.
    肌肉越多，力量越多。為此，根據相同的塔夫茨大學的研究人員，基於長壽的兩個預測。對於女性來說，增加肌肉強度對於身體是有幫助的。
6. In my thirty years of experience as a strength coach, for every kilo of lean tissue gained, there was an equal loss of weight in body fat. In other words, the body composition changed dramatically. For example, a female executive with a 60 kg bodyweight with 20 % body fat has 12 kg of fat. If, in 10 weeks, she gains 4 kg of muscle mass and loses 4 kg of fat, her body fat will now be 13%. With these body composition changes, not only will she feel more empowered, but her body will look fantastic!
    在我30多年來作為體能教練的經驗，每獲得一公斤瘦肉組織是體內脂肪重量相等的損失。換句話說，身體組成發生了巨大的變化。例如，一個60公斤的體重與20％的身體脂肪的一名女行政人員來說，相當她擁有12公斤的脂肪。如果，在10週內，她獲得4公斤的肌肉質量，失去了4公斤的脂肪，她的身體脂肪，現在是13％。這些身體成分的變化，不僅會感到更有力量，更棒的是她的身體體態看起來棒極了！