我能為林北做什麼?

前陣子工作很忙~但對車隊的熱情絲毫未減~最近的週年慶活動~
很可惜都沒能配合上~錯失與大家同樂的時光深感惋惜~
每每看到車隊有活動時~有這麼多人都是無怨無悔的為車隊付出~
讓大家都非常的感念~所以這段時間有機會自己靜下來的時候~
也會有想要為車隊付出或貢獻什麼的想法~但我能為大家做什麼?~
幾番思想後~想起Jeremy于兄前一陣子PO的”How to burn fat better”一文不錯~
可能有許多人想了解這篇文章的細節~這兩天有空時就花點時間把它翻譯一下~
因為我不是運動醫學專家~所以儘可能的翻它~
其間也上網查了不少資料~讓我也學了不少~也希望能對大家有所幫助~
若有個人學藝不精翻錯的地方~還望大家能不吝指教~
另外兩篇文章~我若有空也會幫忙翻一下~抱歉要讓大家等候了~
==========================================================
抱歉于兄不好意思~把你po的文章搬過來了~
==========================================================
Health: How to burn fat better
如何更有效的燃燒脂肪
For fitness riders, the question "Why would I want to be able to burn fat?" begs the obvious answer - to get in better shape and look it. But for fit athletes who already have a well-worked lipolysis system, the answer might not be so obvious. But tapping the body's fat in training increases endurance, reduces the likelihood of 'bonking' and increases fitness. So how exactly do you improve it?
對於一位想減重的車手而言，”如何能夠燃燒脂肪?”問題的答案會非常明顯—想獲得更佳的體適能及外表。但對於一位身材好的運動員來說，他已經具備良好的脂肪分解能力，燃燒脂肪獲得好身材的答案，就顯得不是這麼明確了。然而，這卻可運用在如何以人體的脂肪訓練增加耐力，降低'撞牆(bonking) '的可能性以及增加體適能。因此，你要如何確實的改善它呢？
Fat burning tips
燃燒脂肪秘訣
1.Keep the ride intensity under 80% of your maximum heart rate (HR max) and ride for long periods.
騎乘強度保持在80%的最高心跳率(HR max)，並且要騎一段長時間。
2.Training regularly, even turbo training sessions, helps use fat as fuel more than any special food, supplement or psychological trick and during a 2-hour endurance ride does not save glycogen but it does significantly decrease the use of fats stored within the muscle fibers.
維持定期訓練，甚至使用機台訓練，能幫助我們燃燒脂肪，比起其他任何特別減肥的食品、替代品及心理手段要好。同時在兩個小時高強度的騎乘中，無法節省肝醣使用，但卻明顯的降低消耗儲存在肌肉纖維中的脂肪。
Dual fuels
雙燃料
Starting with the basics, you have two choices of fuel: carbohydrate and fat.
從基本開始介紹，你有兩種燃料選擇：碳水化合物及脂肪。。
Carbohydrates provide around 1,500 to 2,000 calories when muscles are fully 'carbo loaded'. This 'higher-octane' fuel can help you go long by combining with fat use or it can fuel quick efforts or sustained high-intensity riding on its own.
當肌肉滿載肝醣(儲存後的碳水化合物)情形下，碳水化合物大約提供1500到2000卡路里熱量。這種高”辛烷值”的燃料，能夠幫助你搭配脂肪的使用，讓你走得更遠，或者它單獨的快速消耗於維持高強度的騎乘。
The fat stored under your skin and within muscles themselves is a very high calorie fuel depot. Even lean riders have over 30,000 calories stored as fat, and there are quite a few fit riders carrying well over 100,000. This is clearly a significantly larger potential fuel source than carbohydrates.
脂肪儲存在你的皮下及肌肉之中，是一個非常高卡路里的燃料儲藏所。即使瘦的車手也有30,000卡路里的儲存脂肪，而且非常多車手能夠攜帶超過100,000卡路里以上的熱量。很明顯的脂肪比起碳水化合物來說，是一個更大的潛在燃料來源。
Fat use generally increases steadily as a ride draws out, starting with the use of fat droplets stored in the muscle and then gradually using fat circulating in the blood stream that is coming off the 'chub' stores spread around the body.
在騎車時脂肪的使用通常會穩定增加，在開始時會先使用存在肌肉中的小脂肪滴，然後再逐漸使用循環血液中的脂肪，這就好像捕捉溪流中的小鰈魚一般，消耗散布在全身各處血管中的脂肪。
Tapping the generous body fat stores saves limited glycogen, but remember even at steady riding levels you will still use carbohydrates.
使用身體所儲存的大量脂肪，可節約有限的肝醣，但要記得即使在穩定的騎乘階段，你仍然會消耗碳水化合物。
Build the engine
引擎的建置
Training is crucial for optimizing your dual fuel burning engine. If you can increase your oxygen carrying capacity and the architecture of fat use by riding regularly you will be many times more efficient than the irregular rider.
對於建置一個理想雙燃料引擎的訓練是殘酷的，假如你能增加你的攜氧能力，以及定期騎車所建立消耗脂肪的架構機制，你的效率會是非定期騎車車手的好幾倍。
Studies show that one effect of training regularly is that less lactate is produced at a given level of effort. For example, unfit people (those whose ability to take up oxygen, expressed as VO2max, is about 25-35ml/kg/min) may have a significant increase in lactate (LT or Lactate Threshold) at 50% of their VO2max. Trained athletes (with a VO2max of 60-70ml/kg/min) are likely to have this same lactate increase at around 70 to 80% of VO2max.
研究顯示定期的騎車練習，在同一個騎乘強度下可以降低乳酸的產生。例如：體能不佳者(那些最大攜氧量VO2max值約為25-35ml/kg/min)的乳酸臨界點約在他的50% VO2max，反觀訓練有素的運動員(VO2max值約為60-70ml/kg/min)，要達到同樣的乳酸累積臨界點，約在他的70% 到80% VO2max。
More importantly, data suggest that fat usage may be 80% higher in athletes compared to obese individuals.
更重要的是一些資料顯示，運動員對於脂肪消耗比肥胖的人還要多80%。
Data from well-trained riders in the study (VO2max of 64ml/kg/min) suggests that fat use stops above 87% VO2max, and the peak area is around 45 to 65% VO2max. This equates to around 70 to 85% of maximum heart rate.
研究資料同時顯示，對於訓練有素的騎士(最大攜氧量值VO2max of 64毫升/公斤/每分鐘)而言，當超過87% 的VO2max時，就停止對脂肪的消耗，脂肪最高的消耗區域，是落在45 to 65% VO2max，這大約是70到85% 的最大心跳率。
If you want to work out the approximate percentage of VO2max you are working at, use this equation:
假如你要用最大攜氧量值VO2max的百分比來做鍛練身體的參考基準，你可以使用以下的公式：
%VO2max = (%HRmax x 1.345) -50
最大攜氧量值VO2max百分比% ＝ (最大心跳率HRmax百分比% × 1.345) － 50
For example, riding at 80% of maximum heart rate (HRmax) gives (80 x 1.345) - 50 = 57.6% of your VO2max
例如：以80% 的最大心跳率騎乘，代入公式(80 × 1.345) ＝ 57.6% 的VO2max。
Type One 'endurance' muscle fibers were found to be the main area of fatty droplet use. Interestingly, glycogen storage after fasted sessions, on water alone, was much greater than the feeding during the ride. This suggests these fasted water-only rides up to 2 hours could be used to boost peak levels of fat use by 50% and post-exercise muscle glycogen storage by 200%.
在第一種高強度肌肉纖維中，被發現是脂肪使用的主要區域。有趣的是肝醣的儲存量，對於僅僅喝水的騎乘，遠比邊騎邊進食的騎乘大得多。這顯示了僅喝水激烈的超過兩小時騎乘，可提升50%的最大脂肪使用量，配合事後回復運動，可以提升肌肉中的肝醣儲存量200%。如何提升肝醣儲存，有在其他文章中提到，運動後的兩小時內吃100到200克的碳水化合物(水果或果汁)，搭配15分鐘以內的回復運動，可以有效幫助肝醣回復，增強你下一次運動的能量，這樣的動作叫"carbo loading"。
However, for all those pulled in by 'fat burning' spinning sessions, aerobics classes and 'step', be sure you are number savvy. Fat use probably only provides 0.5g to 1g per minute. This will be greater during later stages of training sessions and in very fit riders (maybe 600 to 800 calories per hour). But a carbohydrate meal 30 to 90 minutes before your ride will greatly turn down your fat burning engine, switching you to burn more carbohydrates.
然而對於那些為了燃燒脂肪而去健身中心運動、或跳有氧舞蹈的人，要確定你是很明聊，這樣運動對於脂肪的消耗可能每分種只有0.5到1克。當一位體適能非常好的車手(也許每小時消耗600到800卡路里)，同時在練習的最後階段，這消耗量將會大幅增加。但是在騎車前30到90分鐘，吃一個碳水化合物的餐，將會大幅降低你引擎燃燒脂肪效率，取而代之的是燃燒你更多的碳水化合物。
Have breakfast after the ride then, and if you're going for over 2 hours eat breakfast on the bike in the form of regular carbohydrate foods - about 40 to 60g per hour.
因此騎車之後再吃早餐，或是假如你要騎超過兩小時以上，你就可邊騎邊吃早餐，這餐必須是標準的碳水化合物餐－大約每小時40到60克。
Take a rider with bad meal timing; lack of consistent riding, who's training too hard and fat use will be very poor. However, if you leave two hours between eating and riding, train fasted up to two hours once a week, keep in your steady riding zone (60 to 80%of maximum heart rate) most of the time and stay consistent, then you will be a good fat burner.
用餐時機不對的騎士；未能定期持續騎車；或訓練太強烈，都會造成脂肪消耗率非常低。但是，假如你用餐和騎車能間隔兩小時以上，加強到每週一次兩小時的騎車訓練，騎車時大多數時間儘量保持在你穩定的騎乘心跳區域(60到80%的最大心跳率)，那你將會是一位好的脂肪燃燒者。

原文參考: http://www.bikeradar.com/fitness/article/health-how-to-burn-fat-better-1065