大家好。
大家都知道，目前市面上，牽扯到健身、健康的領(lǐng)域，都在不遺余力的給女性灌輸一種觀(guān)點(diǎn)：粗腿不好看，要想盡辦法瘦腿。此外，還有關(guān)于消除假胯寬之類(lèi)的觀(guān)點(diǎn)，也與瘦腿一樣，是反人類(lèi)的。
此文是我在2021年三八女神節(jié)之際，以生理、生物學(xué)知識(shí)為立足點(diǎn)，寫(xiě)下此文，作為送給廣大女性讀者的一份禮物。
1. 瘦腿具有“四反”屬性：反智、反美學(xué)、反健康、反人類(lèi)。
2. 女性的腿部和臀部堆積脂肪，呈現(xiàn)梨型身材，這是自然的法則，是上帝的設(shè)計(jì)，是女性天生的性別特征，是天經(jīng)地義的，是理所當(dāng)然的。
3. 腿部和臀部堆積的脂肪，賦予了女性美麗、健康和吸引力。
4. 大量科學(xué)證據(jù)一致表明，腿細(xì)、腿部脂肪少，不健康，易得病，死得快
在談?wù)撌萃鹊臅r(shí)候，我們必須要說(shuō)說(shuō)脂肪。按部位粗略劃分，脂肪可分為：
1. 腰腹部/內(nèi)臟脂肪（被叫做上身脂肪、中央脂肪）
2. 腿臀部脂肪（也叫四肢脂肪、下身脂肪）
判定某人脂肪堆積部位，的常見(jiàn)方式是計(jì)算腰臀比（Waist to Hip Ratio，WHR）或腰腿比（Waist to Thigh Ratio，WTR）。
顧名思義，腰臀比（WHR），就是腰圍除以臀圍。同理，腰腿比 (WTR) ，就是腰圍除以腿圍。
例如，腰圍70CM，臀圍100CM，腰臀比就是70/100=0.7。很明顯，腰臀比越小，就顯得腰細(xì)；腰臀比越大，就顯得腰粗。
腰臀比或腰腿比越大，通常說(shuō)明上半身脂肪堆積多，也被叫做中心性肥胖、腹部肥胖等[21，22，23，24]；腰臀比或腰腿比越小，通常說(shuō)明下半身脂肪堆積多。
這兩類(lèi)都是脂肪，但它們存在很大差別。
群體科學(xué)證據(jù)顯示[12，13，14，15，16，17，18，19，20，21，35，36，37，38，39，58，99]，上半身脂肪多/上半身肥胖，是造成各種代謝綜合癥（如高血壓、高血脂、高血糖、胰島素抵抗、糖尿病、動(dòng)脈粥樣硬化、冠心�。┑闹饕颉Ｌ貏e是對(duì)于亞洲人來(lái)說(shuō)，更是如此[25，26，27，28]。
Bing等人對(duì)5057人的研究表明，上半身脂肪堆積較多（腰腿比-WTR較大）的人群，體重較大、較為肥胖和缺少鍛煉，血脂/血壓/血糖較高，或可能有心血管疾病史。
Earl等人對(duì)6277名美國(guó)人的研究表明，腰腿比與糖尿病和中心性肥胖密切相關(guān)。腰的相對(duì)粗、腿的相對(duì)細(xì)（WTR大）容易造成糖尿病和遭受后續(xù)并發(fā)癥影響，其他研究也支持這樣的結(jié)論[90，91，92，93]。
許多醫(yī)學(xué)研究發(fā)現(xiàn)，與體重指數(shù)（BMI）、腰圍和體脂率這幾個(gè)指標(biāo)相比，腰腿比（WTR）能同等的[101，102]、或是更好預(yù)測(cè)2型糖尿病[94，95，97，98，99]、缺血性心臟病[96]等。
對(duì)于下半身脂肪來(lái)說(shuō)則不同。大量證據(jù)[31，32，33，34，40，41，42，43，44，81，82，83]表明，下半身脂肪多，或是大腿圍越粗[95]，越能降低各類(lèi)疾病率（如糖尿病及其并發(fā)癥）。
系列研究[115，116，117，118，119，120]觀(guān)察到，腰臀比（WHR）和腰腿比（WTR）是無(wú)關(guān)于體重指數(shù)BMI、無(wú)關(guān)于腰圍的糖尿病發(fā)病的重要獨(dú)立預(yù)測(cè)因子。
換言之，對(duì)于這部分研究中的人群而言，哪怕體重指數(shù)大、腰圍相對(duì)大，但是只要臀圍和腿圍更大，有較小的腰臀比和腰腿比，糖尿病風(fēng)險(xiǎn)就低。
Bando等人2006年研究了80名2型糖尿病患者的發(fā)現(xiàn)，腰腿比越�。ǹ梢岳斫鉃樵谕瑯拥难鼑孪鄬�(duì)腿越粗），糖尿病病情控制得更好（糖化血紅蛋白—HbA1c值越越低）。
CHOU等人2006年對(duì)臺(tái)灣糖尿病人的研究了也發(fā)現(xiàn)，腰腿比（WTR）是一個(gè)非常好的指標(biāo)，能充分反映糖尿病風(fēng)險(xiǎn)，腰腿比較小的人，面臨的糖尿病和代謝疾病風(fēng)險(xiǎn)更小。
醫(yī)學(xué)研究認(rèn)為，這是因?yàn)橥韧尾恐竞脱共恐镜拇x特性有所不同[45，46]。
腰腹部脂肪更容易釋放出一種脂肪酸（非酯化脂肪酸—NEFA））進(jìn)入血液，可在肝臟處堆積、促進(jìn)脂肪肝形成[48，49，50，51，52]，或是影響肝臟的糖代謝[55，56，85，86]，以及 “危害”其他內(nèi)臟和心血管；
相比之下，臀部和腿部的皮下脂肪層，是一個(gè)更安全的脂肪倉(cāng)庫(kù)，也具有與腹部不同的代謝活性，因此能發(fā)揮 “脂肪緩沖” 的作用[84，85]。
意思是說(shuō)，進(jìn)食脂肪后，游離脂肪、NEFA等，更容易被臀部和腿部皮下脂肪所吸收[32，86，87，88]，進(jìn)入血液的游離脂肪酸就較少。
腿部和臀部脂肪，能對(duì)肝臟、胰腺、肌肉等器官起到一定的保護(hù)作用[47，48，49，50，51，52，53]，或者至少不會(huì)拖健康的后腿，不會(huì)導(dǎo)致胰島素抵抗[54]。
大腿和臀部脂肪相對(duì)多（WTR�。┑娜擞懈】档难呛脱絒12，31，44，57]、更好的代謝指標(biāo)（更低的血漿胰島素和血糖耐受）[46，53，103，104]。
有趣的是，Neil等人研究了2322人后發(fā)現(xiàn)，大腿圍越大，內(nèi)臟脂肪越少。
當(dāng)然，大腿不止包含脂肪，也包含肌肉。
從理論上說(shuō)，糖尿病跟肌肉吸收糖的能力有關(guān)系，因?yàn)榧∪庠叫�，肌肉所能消耗和吸取的糖就越少，那么血糖就容易升高，越容易發(fā)生胰島素抵抗和糖尿病[29，30，32]，醫(yī)學(xué)觀(guān)察到糖尿病人腿部的肌肉和脂肪比正常人更少[100]。
很明顯，兩性之間存在脂肪分布的差異[58，73，74]。
Vague等人1956年的研究，可能是最早證的文獻(xiàn)，證明了男性更容易在上半身堆積脂肪[58]。
之后有更多研究證明了男性相對(duì)容易發(fā)生腹部肥胖，進(jìn)而導(dǎo)致代謝類(lèi)疾病，如血漿蛋白紊亂[65，66，67]、胰島素抵抗、糖耐受受損等[68，69，70]。
這些代謝疾病并不是小事，因?yàn)橛泻芏嘧C據(jù)表明，它們可能演變成心血管類(lèi)疾病，危及生命[75，76，77，78，79，80]、或是失明、腎衰竭等。并且，糖尿病人更容易感染新冠，肥胖者可能導(dǎo)致新冠藥物失效�？傊秃軕K。
相比之下，女性的心血管疾病率[59，60，62，63，64]和2型糖尿病幾率要低于男性，并且即便兩性的身體脂肪總量大致相等時(shí)，也是如此[71，72]。
也就是說(shuō)，如Lemieux等人的研究發(fā)現(xiàn)的那樣，如果女性的2型糖尿病風(fēng)險(xiǎn)/糖耐受受損程度要達(dá)到跟男性相同的程度，她得要比男性更胖。
這種疾病率差異，主要是因?yàn)閮尚缘闹痉植疾町愒斐傻摹Ｅ缘闹驹诟共枯^少[1，2，3]、在腿臀部更多；而男性更多在上身（腹腔、內(nèi)臟等）更多。
例如Lemieux等人1986年對(duì)149人的研究發(fā)現(xiàn)，如果脂肪總量相同，男性的內(nèi)臟脂肪量可能是女性的2倍[89]。
這種兩性的脂肪分布差異，又主要是因?yàn)樾约に仡?lèi)型差異導(dǎo)致的：女性具有更高的雌激素水平。
一份2006年的研究中告訴我們：雌激素水平越高，四肢的脂肪分布越多；雌激素水平越高，軀干脂肪越少；雌激素水平越高，軀干與四肢脂肪的比值越低。
所以，雌激素通過(guò)減少內(nèi)臟脂肪/上身脂肪，對(duì)女性起到了保護(hù)作用[59]。
更年期后，由于雌激素水平下降，女性的上身脂肪增多，腰臀比（WHR）、腰腿比（WTR）增大[4，5，6，7]，心血管疾病率也逐漸增加到與男性類(lèi)似的水平[61]。
有趣的是，如果給予更年期后的中老年女性更多的外源性雌激素，其腰腹部脂肪又會(huì)減少[3，8，9，10，11]。
Berit等人在《英國(guó)醫(yī)學(xué)雜志》上發(fā)表了一項(xiàng)前瞻性研究[105]，包含1436名男性和1380名女性。研究發(fā)現(xiàn)，大腿圍與總死亡率、心血管疾病和冠心病獨(dú)立相關(guān)。
"獨(dú)立" 的意思，可以理解為，不需要考慮其它因素。即便是瘦子，即便腰細(xì)，腿圍小，還是增加了死亡率。
該研究的貢獻(xiàn)在于，發(fā)現(xiàn)了一個(gè)腿圍的閾值，大約是60CM左右。
這意味著，對(duì)于被研究的群體來(lái)說(shuō)，低于60CM的大腿圍，早亡（沒(méi)活到當(dāng)?shù)胤N群平均壽命就死亡）、心血管疾病、冠心病的死亡率明顯增加。
但是，如果腿圍大于這個(gè)值，上述風(fēng)險(xiǎn)也不再降低。
大部分資料顯示，男性的理想體脂是15%左右，女性應(yīng)當(dāng)是25%左右。在這兩個(gè)體脂率下，生理功能正常，偏高或偏低都不太好。
為什么女性的健康體脂比男性高？因?yàn)榕缘膬?nèi)臟脂肪少于男性，僅為男性的一半[89]（全身總脂肪量相等的前提下）。
所以，從這些數(shù)據(jù)我們可以看出，其實(shí)健身行業(yè)和女會(huì)員可能都對(duì)女性的體脂率要求過(guò)于嚴(yán)格，有點(diǎn)走極端的味道了：明明已經(jīng)很瘦，卻還要說(shuō)自己胖。
當(dāng)然，男人也是如此，大家可以回想下，朋友圈和網(wǎng)絡(luò)上有多少年輕壯漢說(shuō)自己骨瘦如柴、或是手無(wú)縛雞之力的？
這種謙虛，兩性都是一樣的。
我們仔細(xì)想下，會(huì)發(fā)現(xiàn)一個(gè)顯而易見(jiàn)的悖論。
目前似乎大多數(shù)女性健身者，都要使勁練臀，提升臀部肌肉，但卻對(duì)腿部避之不及。她們都想要瘦腿，卻從不說(shuō)瘦臀。
明擺著的簡(jiǎn)單道理是，對(duì)女性來(lái)說(shuō)，不管是臀部還是腿部脂肪堆積，都是雌激素的結(jié)果，雌激素導(dǎo)致細(xì)腰、粗腿、臀大。
腿和臀部脂肪，明明師出同宗，為何待遇卻完全不同？
在我看來(lái)，產(chǎn)生這種雙標(biāo)觀(guān)念的原因，主要是相關(guān)從業(yè)機(jī)構(gòu)和從業(yè)者、媒體的宣傳和誤導(dǎo)。
歷史反復(fù)證明，人類(lèi)是非常容易被洗腦的。遠(yuǎn)的不說(shuō)，就說(shuō)二戰(zhàn)之前發(fā)生在德國(guó)的納粹崇拜、日本的神風(fēng)突擊隊(duì)等歷史事件，都?xì)v歷在目。
很明顯，這主要是經(jīng)濟(jì)和從業(yè)道德等方面的問(wèn)題。
在市場(chǎng)經(jīng)濟(jì)下，買(mǎi)方說(shuō)了算，服務(wù)是必須的、首要的；但是，健身機(jī)構(gòu)和教練還負(fù)有引導(dǎo)義務(wù)：對(duì)客戶(hù)提出的目標(biāo)、方法、觀(guān)念等，當(dāng)中的不合理、不科學(xué)部分，進(jìn)行循序漸進(jìn)的糾正。
所以，教練和健身機(jī)構(gòu)，應(yīng)該是一種雙重身份：服務(wù)和引導(dǎo)。只服務(wù)不引導(dǎo)，屬于職責(zé)缺位。
不引導(dǎo)的原因，我想，可能是多方面的，包括欠缺糾正/引導(dǎo)的意識(shí)、業(yè)績(jī)壓力大、部分客戶(hù)強(qiáng)硬、教練和機(jī)構(gòu)自身的專(zhuān)業(yè)度不夠等等。
在我看來(lái)，這些問(wèn)題是可以去克服的，至少服務(wù)和引導(dǎo)之間的矛盾，是可以適當(dāng)?shù)钠胶獾摹?/p>
我們團(tuán)隊(duì)（力訓(xùn)研究所）的教練，相對(duì)來(lái)說(shuō)更注重對(duì)客戶(hù)的引導(dǎo)和規(guī)勸，相當(dāng)多的女性客戶(hù)在認(rèn)可我們專(zhuān)業(yè)度的基礎(chǔ)之上，逐漸接受了相對(duì)科學(xué)的觀(guān)念，更重視合理的力量訓(xùn)練，而不是避之不及。
對(duì)人類(lèi)而言，下半身的肌肉和脂肪，是健康和美的關(guān)鍵。
下半身肥胖這句話(huà)，對(duì)女性來(lái)說(shuō)，本身就是個(gè)偽命題。
因?yàn)榉逝�，指的是不�?yīng)堆積的脂肪；但是對(duì)于女性來(lái)說(shuō)，脂肪在下半身的堆積，本來(lái)就是合理的、有益無(wú)害的，而這又是雌激素作用的結(jié)果。
眾所周知，雌激素讓女性保持光澤的毛發(fā)和皮膚，還有全世界都喜歡的細(xì)腰。
Devendra等人2002年的研究發(fā)現(xiàn)，女性腰臀比帶來(lái)的吸引力和美感，不是基于特定文化、特定時(shí)代、特定國(guó)家和民族所固有的，也不是由現(xiàn)代西方世界的時(shí)尚引導(dǎo)或媒體所灌輸?shù)�，而是全人�?lèi)通用的，大多數(shù)國(guó)家和地區(qū)都如此。
“粗” 和 “細(xì)” 都是相對(duì)的，腰的細(xì)是相對(duì)于臀部和腿部的粗而言。
市面上有許多唯利是圖的健身機(jī)構(gòu)、無(wú)良商家和個(gè)人，傳授各種所謂瘦腿的方法和動(dòng)作等，實(shí)質(zhì)上，是打著科普的名義坑蒙拐騙。
因?yàn)�，所謂動(dòng)作瘦腿，根本就不現(xiàn)實(shí)。
從生理上，依靠一些低強(qiáng)度、甚至是或者極低強(qiáng)度的力量訓(xùn)練動(dòng)作，或者是半自重動(dòng)作等，因?yàn)閺?qiáng)度和訓(xùn)練量都不夠，所以當(dāng)然不會(huì)有什么明顯的效果，基本上就是白練。
當(dāng)然，動(dòng)了會(huì)比不動(dòng)好，但是這種小規(guī)模、低強(qiáng)度、消耗熱量小的動(dòng)作，對(duì)肌肉和脂肪都沒(méi)有什么影響。
從性質(zhì)上說(shuō)，這是一些無(wú)良商家滿(mǎn)足了一些小白和外行的盲目瘦腿心態(tài)，所以會(huì)有市場(chǎng)。
所謂有買(mǎi)賣(mài)就有殺害，有傻子就有騙子。
十有八九，我預(yù)計(jì)有些人可能會(huì)說(shuō)：我知道女性腿部脂肪多肌肉多更健康，可是這樣不美，大家覺(jué)得腿細(xì)了更好看。
問(wèn)題在于：好不好看是誰(shuí)說(shuō)了算？
如果說(shuō)是自己說(shuō)了算，又怎么知道自己的審美不是被灌輸、被賦予的？
當(dāng)美的標(biāo)準(zhǔn)與自然的法則矛盾的時(shí)候，到底選擇哪一個(gè)，是每個(gè)人的自由。
但在我看來(lái)，選擇以人為本，選擇以自然規(guī)律為主的審美，更具有合理性，因?yàn)榻】挡攀且磺械幕A(chǔ)，這是非常簡(jiǎn)單的道理。
本文結(jié)束。
寫(xiě)在祝大家三八女神節(jié)之際，祝大家節(jié)日快樂(lè)，感謝閱讀。
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