ALL+互動英語[有聲版]：【進階、應用】聽說讀寫全面升級 2023年08月號第225期 (電子雜誌)

The Truth about Strength Training: Separating Fact from Fiction1
破解肌力訓練的迷思
Oliver Flaherty
8/16
Looking for a lifestyle change to improve your health and well-being?* If so, strength training should be at the top of your list. Also known as resistance2 training, this form of exercise usually involves3 using weights to build and tone muscles. It’s often associated4 with bodybuilders and professional5 athletes, but strength training can benefit people of all ages and fitness levels.
One of the primary benefits of strength training is that it builds and maintains muscle mass. Not only does improved muscle mass help you perform many daily tasks more easily and with less risk of injury, it also counteracts* some of the effects of aging. Strength training also increases bone density,6 which significantly improves quality of life in old age.
In addition, strength training makes it easier to maintain a healthy weight. While cardio exercise burns calories,7 strength training builds muscle, which increases your resting metabolic rate, or the rate at which you burn calories for energy. This means that you’ll burn more calories even when you’re not working out. And like cardio, strength training promotes cardiovascular health, lowers blood pressure, and reduces the risk of heart disease.
正在尋找一種生活方式的改變來改善你的身心健康嗎？如果是的話，肌力訓練應該是你的首選。這種形式的運動也被稱為阻力訓練，通常需要使用負重來鍛鍊和強化肌肉。它常與健美選手和職業運動員聯想在一起，但肌力訓練對所有年齡層和健康程度的人都有益處。
肌力訓練的主要優點之一是能夠鍛練和維持肌肉量。改善肌肉量不僅幫助你在執行日常工作時更容易並降低受傷的風險，還能抵銷老化帶來的一些影響。肌力訓練也可以提高骨密度，這對於老年的生活品質會有顯著的改善。
此外，肌力訓練可以更容易地維持健康的體重。有氧運動可以燃燒卡路里，而肌力訓練可以鍛鍊肌肉，這可以提高你的靜態代謝率，也就是燃燒卡路里獲取能量的速度。這意味著即使你沒有運動，也會燃燒更多的卡路里。就像有氧運動一樣，肌力訓練可以促進心血管健康、降低血壓，並減少罹患心臟疾病的風險。

8/17
Despite the obvious benefits of strength training, some people are reluctant8 to try it out. Indeed, there are many myths9 about this form of exercise. One of the most common myths is that it will make you too bulky. But the truth is that unless you’re specifically training for bodybuilding or powerlifting, it’s unlikely that you’ll develop large muscles. Instead, strength training most often creates a lean,10 toned physique.*
Another myth is that strength training is excessively* dangerous. While it is true that lifting with improper form can lead to injury, strength training is safe when done correctly and under the guidance of a qualified* trainer. In fact, it can actually reduce the risk of injury by strengthening11 muscles and improving balance and coordination.*
Finally, many people believe that strength training is only for young, fit individuals. In reality, however, it can benefit everyone, regardless of their age or fitness experience. It helps older adults maintain much-needed muscle mass, and exercises can easily be modified12 to suit the needs of people with injuries or physical13 disabilities.14 If you haven’t tried strength training yet, it’s worth giving it a shot. You might be surprised at the results.
儘管肌力訓練的好處顯而易見，有些人卻不願嘗試。的確，關於這種運動有很多迷思。最常見的迷思之一是它會讓你變得過於魁梧。但事實是，除非你是特地為了健美或健力運動而訓練，否則你不太可能會練出大塊肌肉。反之，肌力訓練最常練出精實健壯的體態。
另一個迷思是肌力訓練非常危險。雖然以不正確的方式舉重確實會導致受傷，但在合格教練的指導下以正確方式訓練時，肌力訓練是安全的。事實上，它其實能藉由強化肌肉和提升平衡與協調力來降低受傷的風險。
最後，許多人認為肌力訓練只適合年輕健康的人。然而事實上，無論年紀或是健身經驗，它對每個人都有好處。它能幫助年長者維持急需的肌肉量，而且這些運動可以輕易修正以符合受傷或身障者的需求。假如你還沒試過肌力訓練，那麼值得一試。你可能會對結果感到驚訝。

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Unit 1 News Report 看新聞學英語
Taipei Ranked Fourth on World’s Safest Cities List
臺北名列世界最安全城市第四位

Unit 2 Literature 文學花園
The Grasshopper
〈蚱蜢〉

Unit 3 Animal 動物保育
Vultures: Nature’s Incredible Cleaning Crew
禿鷲：自然界的清道夫

CNN News
Notre-Dame Aims to Reopen in 2024
巴黎聖母院目標於二○二四年重新開放

Unit 4 Travel 繞著地球玩
Prague: The City of a Thousand Spires 
布拉格：千塔之城

Unit 5 Dialogue Focus 情境對話
Formal Table Setting
正式西餐餐具擺設
Getting Started with Formal Dining
西餐禮儀入門

Unit 6 Technology 科技與生活
VPNs: Hiding Your Digital Footprints
虛擬私人網路：隱藏你的數位足跡

Unit 7 Music 音樂知識
Beatboxing: Discovering Your Inner Drummer
節奏口技：嘴上功夫玩音樂

Unit 8 Writing 寫作練習
Translation Practice
翻譯寫作

Unit 9 Health  健康與生活
The Truth about Strength Training: Separating Fact from Fiction
破解肌力訓練的迷思

Unit 10 Reading Skill 讀門祕笈
The Benefits of Taking a Cold Shower
洗冷水澡的好處

Unit 11 Plus Talk 會話百分百
Traveling in Taiwan
用英語遊臺灣
1. A Visit to Yangmingshan  遊覽陽明山
2. A Tour of Tamsui Old Street  淡水老街之旅
3. A Walk through the Botanical Garden  逛植物園
4. A Ride in a Hot-air Balloon  搭乘熱氣球

Unit 12 People 人物側寫
Charlie Puth: From YouTube Star to Superstar
CP查理：從YouTube名人到大明星

Unit 13 Eco 環保與布料
Eco-Friendly Fabric: Too Good to Be True?
莫代爾布料：百利而無一害？

Unit 14 History 歷史探究
The Women Who Put Champagne on the Map
把香檳推向世界的幕後功臣

Unit 15 Topic Writing主題式寫作
How to Introduce Your Favorites
如何用英文介紹臺灣美食