AMA #17: Making Time for Fitness, Top Sleep Tools & Best Learning Strategies
Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life.
欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。
I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。
Today is an Ask Me Anything, or AMA episode.
今天是“Ask Me Anything”或“AMA”节目。
But before I get to answering your most frequently asked questions, I'd like to make an exciting announcement.
但在回答您最常见的问题之前，我想宣布一个令人兴奋的消息。
As you may know, being a subscriber to the Huberman Lab Premium channel allows you access to the full-length AMAs.
如您所知，成为 Huberman Lab Premium 频道的订阅者可以访问完整的 AMA。
Otherwise, you can just listen to the first 15 or 20 minutes or so of these AMAs.
否则，您可以只听这些 AMA 的前 15 或 20 分钟左右。
Now, you may also know that a significant portion of the proceeds from the premium channel go to fund important research on humans to benefit mental health, physical health, and performance.
现在，您可能还知道，付费渠道的大部分收入都用于资助对人类的重要研究，以有益于心理健康、身体健康和表现。
When we started the premium channel, we had a one-for-one match with Tiny Foundation, and that's great.
当我们启动高级频道时，我们与 Tiny Foundation 进行了一对一的比赛，这很棒。
That means for every dollar that Huberman Lab Premium channel contributes to research, Tiny Foundation matches that dollar amount.
这意味着 Huberman Lab Premium 渠道为研究贡献的每一美元，Tiny Foundation 都会匹配该金额。
And I'm very excited to announce that we now have a three-to-one dollar match with the Huberman Lab Premium channel philanthropy.
我非常高兴地宣布，我们现在与 Huberman Lab Premium 渠道慈善事业进行了三对一美元的匹配。
That means for every dollar that we would contribute to research, three more dollars are matched to that dollar.
这意味着我们为研究贡献的每一美元，都会对应另外三美元。
That's a 4X amplification of the funding to benefit important studies, again, on human beings for mental health, physical health, and performance.
这相当于将资金增加了四倍，用于资助有关人类心理健康、身体健康和表现的重要研究。
And of course, as those studies are completed and published, we will be sharing with you the information and how it can benefit all of you.
当然，随着这些研究的完成和发表，我们将与您分享这些信息以及它如何使你们所有人受益。
So, for those of you that are already Huberman Lab Premium channel subscribers, thank you.
所以，对于那些已经是 Huberman Lab Premium 频道订阅者的人，谢谢你们。
And for those of you that are considering becoming Premium channel subscribers, please keep in mind that three-to-one dollar match that greatly amplifies your subscription.
对于那些正在考虑成为高级频道订阅者的人，请记住，三对一美元的匹配可以极大地放大您的订阅量。
If you'd like to subscribe to the Huberman Lab Podcast Premium channel, please go to hubermanlab.com/premium.
如果您想订阅 Huberman Lab Podcast Premium 频道，请访问 hubermanlab.com/premium。
It is $10 a month to subscribe, or you can pay $100 all at once to get an entire 12-month subscription for a year.
订阅费用为每月 10 美元，或者您可以一次性支付 100 美元以获得一年的完整 12 个月订阅。
We also have a lifetime subscription model that is a one-time payment.
我们还有一次性付款的终身订阅模式。
And again, you can find that option at hubermanlab.com/premium.
同样，您可以在 hubermanlab.com/premium 找到该选项。
For those of you that are already subscribers to the premium channel, please go to hubermanlab.com/premium and download the premium subscription feed.
对于那些已经是高级频道订阅者的人，请访问 hubermanlab.com/premium 并下载高级订阅源。
And for those of you that are not Huberman Lab Podcast Premium subscribers, you can still hear the first 20 minutes of today's episode and determine whether or not becoming a Premium subscriber is for you.
对于那些不是 Huberman Lab Podcast Premium 订阅者的人来说，您仍然可以收听今天节目的前 20 分钟，并确定是否适合成为 Premium 订阅者。
So, without further ado, let's get to answering your questions.
那么，事不宜迟，让我们开始回答您的问题。
The first question is about scheduling fitness.
第一个问题是关于健身的安排。
That is, how to ensure that you get sufficient number of resistance training and cardiovascular workouts per week in order to best benefit your immediate and long-term health.
也就是说，如何确保您每周进行足够数量的阻力训练和心血管锻炼，以最大程度地有益于您的近期和长期健康。
Now, I did an episode of the Huberman Lab Podcast all about what I call a foundational fitness protocol.
现在，我做了一集胡伯曼实验室播客，内容都是关于我所说的基础健身协议。
The foundational fitness protocol is the one that I've followed more or less for the last 30-plus years, and it certainly is not the only protocol that works out there.
基本的健身方案是我在过去 30 多年里或多或少遵循的方案，而且它当然不是唯一有效的方案。
But it's a schedule that most people can adhere to over time, and that checks off the boxes for what the current research tells us we need in order to maximize our cardiovascular health, to maximize our neuromuscular health, and to do so with a minimal time commitment.
但这是大多数人可以长期坚持的时间表，并且勾选了当前研究告诉我们我们需要什么才能最大化我们的心血管健康，最大化我们的神经肌肉健康，并在最少的时间投入下做到这一点。
Now, I've already put together, and I provide a link in the show note captions, for the foundational fitness protocol in the form of a PDF, which spells out which workouts are done on which days, what the various workouts look like, including sets and reps, what options you have in terms of cardiovascular exercise.
现在，我已经整理好了 PDF 形式的基础健身协议，并在节目注释标题中提供了一个链接，其中详细说明了哪些锻炼在哪一天进行、各种锻炼是什么样的，包括组数和重复次数，以及您在心血管锻炼方面有哪些选择。
I personally like to run, but you could also use a rower.
我个人喜欢跑步，但你也可以使用划船器。
You can use a stationary bike.
您可以使用固定自行车。
There's a lot of optionality inside of the foundational fitness protocol.
基本健身协议中有很多选择。
And by the way, the foundational fitness protocol is available to all of you, completely zero cost.
顺便说一句，基本的健身方案可供所有人使用，完全零成本。
You don't even need to sign up for our Neural Network newsletter, although you can if you like.
您甚至不需要注册我们的神经网络时事通讯，但如果您愿意，您可以这样做。
And again, you can find that by following a link in the show note captions or simply going to hubermanlab.com, going to the Menu tab, scrolling down to Newsletter, and then you can scroll down to the Foundational Fitness Protocol.
同样，您可以通过点击显示注释标题中的链接或直接访问 hubermanlab.com，转到“菜单”选项卡，向下滚动到“时事通讯”，然后向下滚动到“基础健身协议”来发现这一点。
You can view it online, print it out.
您可以在线查看，打印出来。
Again, doesn't cost anything, and there's no barrier to entry, meaning you don't need to do anything to access it.
同样，不需要任何费用，并且没有进入障碍，这意味着您不需要执行任何操作即可访问它。
You can just look at it or download it or print it, whatever you like.
您可以查看、下载或打印，无论您喜欢什么。
The basic structure of the foundational fitness protocol is three resistance training sessions per week and three cardiovascular training sessions per week, and then one complete rest day.
基础健身方案的基本结构是每周三次阻力训练和每周三次心血管训练，然后是一个完整的休息日。
Now, that might sound like a lot to some of you, but in fact, none of the workouts is particularly long.
现在，这对你们中的一些人来说可能听起来很多，但事实上，没有一个训练是特别长的。
I think the longest workout in that entire foundational fitness protocol is about 60 minutes, maybe 75 minutes, if you're moving slowly through the gym because somebody else is in the way or because you're checking your phone a little too often, as we all sometimes do, that sort of thing.
我认为整个基础健身方案中最长的锻炼时间约为 60 分钟，也许 75 分钟，如果你因为其他人挡道或因为你太频繁地查看手机（就像我们有时会做的那样）而在健身房里缓慢移动。
But the basic structure is as follows.
但基本结构如下。
For me, the foundational fitness protocol starts as day one on Monday, but you could start it as day one on any day of the week, frankly.
对我来说，基本的健身方案从周一开始，但坦率地说，你可以在一周中的任何一天作为第一天开始。
So day one for me is to train legs.
所以对我来说第一天就是训练腿部。
So that's quadriceps, hamstrings, and calves, and tibialis work, the front of the shin.
这就是股四头肌、腿筋、小腿以及胫骨肌（胫骨前部）的锻炼。
For those of you that don't know, I'm a big fan of doing tibialis work.
对于那些不知道的人来说，我非常喜欢做胫骨肌训练。
Then the next day is a complete day off, during which you could do, if you wanted, something like deliberate heat or deliberate cold exposure or both, but you don't have to.
然后第二天是一个完整的休息日，在此期间，如果您愿意，您可以做一些事情，例如故意加热或故意寒冷暴露或两者兼而有之，但您不必这样做。
It's just nice to have a complete day off after training legs, because if you train legs properly, oftentimes it can be a bit tiring, and the next day you're recovering.
练腿后休息一天真是太好了，因为如果你正确地练腿，通常会有点累，第二天你就会恢复。
Then the following day is either a cardiovascular training session of about 20 to 30 minutes of, say, a jog at a slightly more rapid clip than one would consider zone two cardio.
然后第二天进行大约 20 到 30 分钟的心血管训练，例如以比第二区有氧运动稍快的速度慢跑。
Zone two cardio is where you can carry out a conversation, so a little bit faster than that.
第二区有氧运动是您可以进行对话的地方，因此比这要快一点。
Or if you're not feeling like your legs are recovered enough to do that, you could do the resistance training work on that day.
或者，如果您感觉双腿恢复得还不够，无法做到这一点，您可以在当天进行阻力训练。
The resistance training work that falls in the middle of the week is, believe it or not, torso.
不管你信不信，本周中旬的阻力训练是躯干训练。
I know that for some of you that are into more kind of bodybuilding-type routines, training your entire torso on one day might seem like a lot.
我知道对于一些更喜欢健身类型的人来说，一天训练整个躯干可能看起来很多。
But really, that day just involves some pushing, so some overhead shoulder press type workouts or dips, maybe some bench presses, if that's your thing, as well as some pulling, so some rows and some pull-ups or chin-ups, things of that sort.
但实际上，那天只涉及一些推，所以一些过头肩部推举类型的锻炼或臂屈伸，也许一些卧推，如果那是你的事，还有一些拉，所以一些划船和一些引体向上或引体向上，诸如此类的事情。
Again, all tailored to you so that you're not doing anything that aggravates any preexisting injuries, and you're not going to do anything that's going to induce injuries.
再次强调，所有这些都是为您量身定制的，这样您就不会做任何会加重已有伤害的事情，也不会做任何会导致伤害的事情。
Okay?
好的？
So there's some pushing and pulling, maybe a little bit of neck work if you need some additional neck strength, that sort of thing.
所以有一些推和拉，如果你需要一些额外的颈部力量，也许需要一点颈部工作，诸如此类的事情。
So with legs on Monday, rest on Tuesday, that falls either on Wednesday or Thursday, depending on how recovered your legs were.
因此，周一有腿，周二休息，周三或周四休息，具体取决于你的腿恢复情况。
Then the next day, which for me typically falls on a Friday, is a high-intensity interval training session.
然后第二天，对我来说通常是星期五，是高强度间歇训练。
Although really it's just about VO2 max.
虽然实际上这只是关于最大摄氧量。
It's about getting maximum heart rate where you're breathing really, really hard, and that's a very short workout.
这是为了在呼吸非常非常困难的情况下获得最大心率，而且这是一个非常短的锻炼。
The total duration of that workout is anywhere from eight to 15 minutes total.
该锻炼的总持续时间为 8 到 15 分钟。
So for me, it involves getting on an Airdyne bike.
所以对我来说，这涉及到骑上 Airdyne 自行车。
Those are those bikes with some resistance because there's a fan, although you could do this on a rower.
这些自行车具有一定的阻力，因为有风扇，尽管您可以在划船器上完成此操作。
Basically anything where you can exert yourself to get your heart rate way, way up and breathe very, very hard, where you're not going to injure your musculoskeletal system.
基本上任何你可以努力让你的心率加快、呼吸非常非常困难的事情，你不会伤害你的肌肉骨骼系统。
You're not going to do any soft tissue damage.
您不会造成任何软组织损伤。
So you need to figure out what that is for you.
所以你需要弄清楚这对你来说是什么。
Again, the PDF explains how to select that.
PDF 再次解释了如何选择它。
For me, it typically means getting on the Airdyne bike and pedaling very hard for about 20 seconds, then resting 10 seconds, 20 seconds hard, 10 seconds rest, 20 seconds hard, for a total of about eight cycles.
对我来说，这通常意味着骑上 Airdyne 自行车，用力蹬车大约 20 秒，然后休息 10 秒，用力 20 秒，休息 10 秒，用力 20 秒，总共大约八个周期。
By the end of which, I'm breathing extremely hard, my heart rate is way, way up, and then I'll just shower and head about my day.
到最后，我的呼吸变得非常困难，我的心率急剧上升，然后我就洗个澡，开始我的一天。
And then the following day, which typically for me falls on a Saturday, although, again, we're going to talk about flexibility and how to build flexibility into this schedule.
然后第二天，对我来说通常是星期六，尽管我们将再次讨论灵活性以及如何在这个时间表中建立灵活性。
The Saturday workout is typically things like biceps, triceps, some calves, maybe a bit more neck work, and some abdominal work.
周六的锻炼通常是二头肌、三头肌、小腿等，也许更多的是颈部锻炼，还有腹部锻炼。
So basically, small body parts that can recover pretty quickly.
所以基本上，身体的小部位可以很快恢复。
And that workout typically takes only about 45 to 50 minutes, maybe 60 minutes maximum.
这种锻炼通常只需要大约 45 到 50 分钟，最多可能需要 60 分钟。
And then the following day, which is, of course, Sunday, is a day in which I try and get outside and move as much as possible.
然后第二天，当然是周日，我会尝试走出去并尽可能多地活动。
So I'll typically do the longer Sunday cardio workout as either a ruck, so a backpack with a weight in it.
因此，我通常会在周日进行较长时间的有氧运动，或者使用背包，或者使用带有负重的背包。
By the way, if you don't own a rucksack, you can just put a gallon water jug in there full, and then drink it as you go.
顺便说一句，如果你没有背包，你可以在里面装满一加仑水，然后边走边喝。
It'll lighten as you go.
当你走的时候它会变亮。
Or you could get a weight vest if you have the resources to do that.
或者，如果您有资源的话，您可以购买一件举重背心。
There's some great weight vests out there of varying weight.
有一些重量各异的重量背心。
You can throw a kid on your shoulders if you've got a kid that wants to be carried on your shoulders.
如果你有一个孩子想要被你扛在肩上，你可以把一个孩子放在你的肩膀上。
You can do it alone, listening to an audiobook, listening to music, or in total silence.
您可以独自完成，听有声读物，听音乐，或完全安静。
I've done all these various versions, by the way.
顺便说一句，我已经完成了所有这些不同的版本。
You can do it with family members or with friends.
您可以与家人或朋友一起进行。
I'll sometimes do this with my significant other.
有时我会和我的另一半一起这样做。
One of the great things about this long Sunday workout is that it's extremely flexible in terms of how social you are or whether or not you do it in isolation, whether or not you do it on concrete or on dirt.
这个漫长的周日锻炼的好处之一是，它非常灵活，无论你的社交程度如何，无论你是否单独进行，无论你是在混凝土还是泥土上进行。
It's very versatile.
它用途广泛。
For instance, if I have friends over and I want to spend time with them, but I also want to get outdoors and do this workout, and if they're interested in getting some outdoor movement as well, we'll all just head out for a hike, and if they are less fit than I am or tend to move more slowly, well, then I'll throw on a 10 or 15, maybe even 30-pound backpack so that I get a good workout out of it.
例如，如果我有朋友过来，我想和他们呆在一起，但我也想到户外去锻炼，如果他们也有兴趣进行一些户外运动，我们都会出去远足，如果他们比我健康，或者倾向于移动得更慢，那么我会背上一个 10 或 15 磅，甚至 30 磅的背包，这样我就能得到很好的锻炼。
And if they're faster than I am, and they're the sort of person who is a triathlete, I've got some friends who are triathletes, and they want to move at a really fast clip, well, then I'm not bringing any weight pack, and I'm just going to ask them to wait up for me because I'm going to have a hard time keeping up.
如果他们比我快，而且他们是铁人三项运动员，我有一些朋友是铁人三项运动员，他们想要以非常快的速度移动，那么我不会带任何负重包，我只会让他们等我，因为我会很难跟上。
But I'll have to really push myself as I go along.
但我必须在前进的过程中真正鞭策自己。
So a lot of versatility.
所以有很多多功能性。
I don't measure my heart rate during any of these workouts, by the way.
顺便说一句，在这些锻炼期间我不会测量我的心率。
That's not my preferred way to do things.
这不是我喜欢的做事方式。
I know other people like to measure heart rate as they go.
我知道其他人喜欢边走边测量心率。
I find it's just really nice to get out once a week, if possible, out of doors, and just move my body as much as possible so that I head into the week knowing that I got some really terrific outdoor time in nature while benefiting my cardiovascular system, and often while socializing with important people in my life as well.
我发现每周出去一次真的很好，如果可能的话，到户外去，尽可能多地活动一下我的身体，这样我就知道我在大自然中度过了一些非常棒的户外时光，同时有益于我的心血管系统，而且经常与我生命中重要的人交往。
Okay, so that's the summary of the Foundational Fitness Protocol.
好的，这就是基础健身协议的摘要。
And one thing that I really like about it is that the total time commitment is actually not that great.
我真正喜欢的一件事是，总的时间投入实际上并没有那么长。
If you step back from it, you realize there's a brief 12-minute workout.
如果您退后一步，您会发现有一个 12 分钟的简短锻炼。
There's an hour-long weight training workout.
有一个长达一小时的重量训练。
There's a long hike, sure.
当然，还有很长的一段路程。
But then there's a 20-minute jog.
但接下来是20分钟的慢跑。
It's really not that much time when you consider the overall benefits to one's health.
当您考虑对一个人的健康的总体益处时，实际上并没有那么多时间。
Now, one very important feature of the Foundational Fitness Protocol is to build some flexibility into it.
现在，基础健身协议的一个非常重要的特征是在其中建立一定的灵活性。
The way I described it up until now was, okay, Monday, legs, Tuesday, rest, Wednesday, cardio, Thursday, torso, Friday, high-intensity interval training, VO2 max, Saturday, small body parts, biceps, triceps, calves, et cetera, Sunday, long, slow distance, cardio.
到目前为止我描述的方式是，好吧，周一，腿部，周二，休息，周三，有氧运动，周四，躯干，周五，高强度间歇训练，最大摄氧量，周六，小身体部位，二头肌，三头肌，小腿等，周日，长距离，慢距离，有氧运动。
But in reality, sometimes I have to travel on a Monday, so I don't have the option to train legs that day, in which case, what I will do is either slide that workout to Sunday, meaning I'm doing both long, slow distance cardio and the leg workout, or I'll slide it to Tuesday, which is typically a rest day.
但实际上，有时我必须在周一旅行，所以我无法选择当天进行腿部训练，在这种情况下，我要做的就是要么将锻炼滑到周日，这意味着我同时进行长距离、慢距离的有氧运动和腿部锻炼，要么我将其滑到周二，这通常是休息日。
However, sometimes I'm traveling on a Monday.
然而，有时我会在周一旅行。
I don't have access to a gym to train my legs properly.
我无法去健身房正确训练我的腿部。
So what do I do?
那我该怎么办？
Do I skip leg day?
我要跳过练腿日吗？
No, I don't skip leg day typically.
不，我通常不会跳过腿部训练日。
Unless I'm sick or I'm extremely sleep deprived, or there's some other major stress in my life, what I'll typically do is I will plan for it by training my legs on Sunday.
除非我生病了或者睡眠严重不足，或者生活中有其他重大压力，否则我通常会做的就是在周日训练我的双腿来做好计划。
Or if I don't have access to a place where I can train my legs properly on Sunday, I'll just shift it to Tuesday.
或者，如果周日我无法去可以适当训练腿部的地方，我就会将其转移到周二。
Okay, now the question always becomes, if I were to move that leg workout to Sunday, just by way of necessity because I'm traveling on a Monday, do I also do the long, slow distance work that I typically do on Sunday?
好吧，现在的问题总是变成，如果我要把腿部锻炼移到周日，只是出于必要，因为我周一要去旅行，我是否也会做我通常在周日做的长距离、慢距离的训练？
And the answer is yes, if I'm well-rested.
答案是肯定的，如果我休息得很好的话。
So if I'm well-rested and well-fed, I'm not feeling like I'm fighting off any kind of illness, and I have the time, what I'll do is I'll train my legs in the gym on Sunday, and then I'll head out for, I don't know, an hour-long walk in the neighborhood or something like that.
因此，如果我休息得很好，吃得很好，我就不会觉得自己正在与任何疾病作斗争，而且我有时间，我会做的是周日在健身房训练我的双腿，然后我会出去，我不知道，在附近散步一小时之类的。
So I'm probably not training my legs hard and then going hiking hard all day, although I've done that before.
所以我可能不会努力训练我的腿，然后整天努力徒步旅行，尽管我以前这样做过。
But then I'm sure to rest completely the next day, which is Monday.
但第二天我肯定会完全休息，也就是星期一。
Now, what if I move the leg workout to Tuesday?
现在，如果我把腿部锻炼移到星期二会怎么样？
Do then I take Wednesday off completely?
那我星期三完全休息吗？
Well, for me, the way I train legs is typically with a lot of intensity.
嗯，对我来说，我训练腿部的方式通常是高强度的。
So if I'm going to train legs, typically the next day will be a complete day off no matter what.
因此，如果我要训练腿部，无论如何，通常第二天都会休息一整天。
But that's not always the case.
但情况并非总是如此。
I think as long as you're not moving your workouts around constantly, it's perfectly fine to train your legs really hard on a Tuesday because you have to, because you couldn't train them on Monday.
我认为只要你不经常改变你的锻炼方式，在周二努力训练你的双腿就完全没问题，因为你必须这样做，因为周一你无法训练它们。
And then on Wednesday, rather than go out for a jog, I might train torso, and I might back off on the intensity a little bit.
然后在周三，我可能不会出去慢跑，而是训练躯干，并且可能会稍微降低强度。
And then I'll take a day off.
然后我就请一天假。
I will say that any time I do resistance training workouts two days in a row, I make sure that I take a complete day off the following third day, just for sake of recovery.
我会说，每当我连续两天进行阻力训练时，我都会确保在接下来的第三天休息一整天，只是为了恢复。
I'm not somebody that recovers particularly well from any form of exercise.
我不是那种能从任何形式的锻炼中恢复得特别好的人。
I find that if I train longer than 90 minutes, especially with resistance training, if I crank up the intensity too much, I tend to get sick, or I tend to stop making progress with my resistance training sessions.
我发现，如果我训练时间超过 90 分钟，尤其是阻力训练，如果我将强度提高太多，我往往会生病，或者我往往会在阻力训练课程中停止取得进展。
So the basic takeaway here is it's perfectly fine to slide a resistance training session, such as legs, forward a day or back a day.
因此，这里的基本要点是，进行阻力训练（例如腿部）向前一天或向后一天是完全可以的。
Okay, so I guess back a day would be from Monday to Sunday, or forward from Monday to Tuesday, but then you're going to want to make some adjustments accordingly so that you don't get sick, or you don't overtrain and that sort of thing Now, let's say that I train my legs on Tuesday, then I do torso work on Wednesday, and then I take the next day completely off.
好吧，所以我想向后一天应该是从周一到周日，或者从周一到周二，但是然后你会想要相应地做出一些调整，这样你就不会生病，或者你不会过度训练之类的事情现在，假设我在周二训练我的腿部，然后我在周三进行躯干训练，然后我在第二天完全休息。
So I take Thursday completely off.
所以周四我完全休息。
Well, then Friday rolls around, and I haven't done any cardiovascular training that week except for the walk that I did on Sunday.
好吧，然后周五就到了，除了周日的散步之外，那周我没有进行任何心血管训练。
What am I going to do?
我要做什么？
Do I do my VO2 max and a 30-minute jog?
我会进行最大摄氧量和 30 分钟的慢跑吗？
Sure.
当然。
That's what I would do.
这就是我会做的。
I would combine the two cardiovascular workouts that I normally do in the middle of the week by, for instance, going out for a 20 or 30-minute jog, and then at the end, doing some VO2 max work, such that by the end of Friday, I'm caught up with that cardiovascular training.
我会将通常在周中进行的两种心血管锻炼结合起来，例如，出去慢跑 20 或 30 分钟，然后在最后进行一些最大摄氧量训练，这样到周五结束时，我就能赶上心血管训练。
And then on Saturday, I would just go right ahead and do those small body parts training, and then on Sunday, I would take a hike and that sort of thing.
然后在周六，我会继续进行那些小的身体部位训练，然后在周日，我会进行徒步旅行之类的事情。
So basically what I'm saying is the foundational fitness protocol provides a scaffold of ideal, what you would do if you had a completely non-negotiable mindset where you said, "Okay, Monday's always legs.
所以基本上我想说的是，基本的健身方案提供了一个理想的框架，如果你有一种完全不可协商的心态，你会做什么，你说：“好吧，周一总是腿。
Wednesday is always this.
星期三总是这样。
Thursday is always that." So basically, what I'm describing is trying to achieve optimal.
星期四总是这样。”所以基本上，我所描述的是试图实现最佳。
Training certain things on certain days, doing certain things in certain ways.
在特定的日子训练特定的事情，以特定的方式做特定的事情。
That wasn't meant to rhyme, by the way.
顺便说一句，这并不是为了押韵。
But the reality is we all have travel, we all get run down, we all have lack of sleep at times, we have stressful episodes in life.
但现实是我们都会旅行，我们都会疲惫不堪，我们都会时常缺乏睡眠，我们都会在生活中遇到压力。
So for me, the best solution to that is to basically allow any one workout, either resistance training or a cardiovascular workout, to slide back or forward by one day, which means sometimes doubling up on workouts for a given day to make sure that I check off those boxes of getting three resistance training sessions per week and three cardiovascular training sessions per week.
所以对我来说，最好的解决方案就是基本上允许任何一项锻炼，无论是阻力训练还是心血管锻炼，向后或向前滑动一天，这意味着有时在某一天加倍锻炼，以确保我勾选每周进行三次阻力训练和每周三次心血管训练的框。
Again, for the cardiovascular training sessions, it's a long slow distance, it's a moderate 20 or 30-minute cardiovascular training session, and then it's that shorter VO2 max cardiovascular training session, and sometimes doubling those up on the same day so that I make sure that by the end of the week, I've achieved what I want to achieve, which is I've trained my legs, I've trained my torso, I've trained my arms.
再说一次，对于心血管训练课程，它是一个长距离、慢距离，是一个中等的 20 或 30 分钟的心血管训练课程，然后是较短的 VO2 最大心血管训练课程，有时在同一天加倍，这样我确保到周末，我已经实现了我想要实现的目标，即我训练了我的腿部，我训练了我的躯干，我训练了我的手臂。
Any small body parts that need additional work for balance or stabilization or aesthetic reasons, you get that in, but also that you get the base of the long slow distance endurance, you get the slightly more intense or rather faster cardiovascular training session, and then you get your heart rate up, up, up at least once per week doing that high intensity interval training.
出于平衡、稳定或美观的原因，任何需要额外锻炼的小身体部位，你都可以加入，而且你还可以得到长距离慢距离耐力的基础，你得到稍微更激烈或更快的心血管训练课程，然后你每周至少一次进行高强度间歇训练，让你的心率不断上升、上升、上升。
Now, as I describe all this, I realize that I might be taking what a few minutes ago was fairly simple in design and making it more complex.
现在，当我描述这一切时，我意识到我可能会将几分钟前相当简单的设计变得更加复杂。
Why?
为什么？
Well, some people feel that as soon as you introduce flexibility into a schedule, you remove, of course, the non-negotiable aspect of it, and then people get really confused.
好吧，有些人觉得，一旦你在日程中引入灵活性，当然，你就删除了其中不可协商的方面，然后人们就会感到非常困惑。
Are they over-training?
他们训练过度了吗？
Are they under-training?
他们训练不足吗？
Is it okay, for instance, if you can't train Monday, Tuesday, Wednesday, to then just train Thursday, Friday, Saturday, Sunday?
例如，如果你周一、周二、周三不能训练，那么就只训练周四、周五、周六、周日，这样可以吗？
I think everybody is an individual.
我认为每个人都是一个个体。
Everybody needs to modify their schedule according to the demands on their life and their particular fitness needs.
每个人都需要根据自己的生活需求和特定的健身需求来调整自己的日程安排。
But I will say this.
但我会这么说。
I've found, having tried many, many different fitness schedules, many, many different combinations of resistance training and cardiovascular training, that the best solution is to find what you can do on a consistent basis and to try and do that as many days and weeks of the year as possible with the understanding that sometimes you're simply not going to be able to meet that schedule, which is why you allow for this sliding back and forward of individual workouts, doubling up occasionally two workouts per day in order to stay on schedule.
我发现，在尝试了很多很多不同的健身计划，很多很多不同的阻力训练和心血管训练的组合后，最好的解决方案是找到你可以在一致的基础上做的事情，并尝试在一年中尽可能多的天和周进行锻炼，同时要明白，有时你根本无法满足这个计划，这就是为什么你允许个人锻炼的来回滑动，偶尔每天加倍锻炼两次，以便按计划进行。
But, and this is very important, also allowing yourself to sometimes just skip a training day.
但是，这非常重要，有时也允许自己跳过训练日。
Yes, I said it, to sometimes just skip a training day.
是的，我说过，有时只是跳过训练日。
You're feeling a little run down, it's late in the day, you don't want to drink caffeine to train because then it's going to throw off your sleep.
你感觉有点疲惫，已经很晚了，你不想喝咖啡因来训练，因为那样会影响你的睡眠。
Well, I'm the first person to say, "Skip torso training day," and then maybe on small body parts day, which for me falls on Saturday, instead of just doing biceps, triceps with some isolation exercises, make sure you do a few chins, pull-ups, dips, and things like that to make sure that you hit those torso muscles as well.
好吧，我是第一个说“跳过躯干训练日”的人，然后也许在小身体部位训练日（对我来说是周六），不要只做二头肌、三头肌和一些孤立练习，还要确保做一些引体向上、引体向上、臂屈伸等类似的动作，以确保也锻炼到躯干肌肉。
Skipping a workout every once in a while is not going to crater your entire fitness program.
偶尔跳过一次锻炼并不会让你的整个健身计划陷入困境。
It's simply not.
根本不是。
That said, for sake of physical health and for sake of just feeling good about your commitment and follow-through to your fitness regimen, you should try on average to make somewhere between 85 and 95% of your workouts.
也就是说，为了身体健康，为了对自己的承诺和坚持健身方案感觉良好，您平均应该尝试进行 85% 到 95% 的锻炼。
And if you schedule things well, and in particular, if you leave your phone out of the gym, if you're able to do that.
如果你安排得很好，特别是如果你把手机留在健身房之外，如果你能做到的话。
I know sometimes we need the phone to communicate with people or the potential to communicate with people if people need to get a hold of us.
我知道有时我们需要电话与人沟通，或者如果人们需要联系我们，我们需要与人沟通的潜力。
But if you can leave your phone outside of the gym, you'll be amazed at how quickly you move through these workouts.
但如果您可以将手机留在健身房外面，您会惊讶地发现自己完成这些锻炼的速度有多快。
Likewise with your cardiovascular training sessions.
心血管训练课程也是如此。
Now, one important feature of flexibility that I haven't talked about yet is flexibility within a day.
现在，我还没有谈到的灵活性的一个重要特征是一天内的灵活性。
So for me, just personally, again, this is my personal preference, this is by no means dogma, I prefer to get my workouts done first thing in the morning.
所以对我来说，就我个人而言，这只是我个人的偏好，这绝不是教条，我更喜欢早上第一件事就是完成锻炼。
So I like to get up, hydrate, get some electrolytes in my system, get some caffeine in my system if I'm going to work out.
所以我喜欢起床，补充水分，在我的系统中补充一些电解质，如果我要锻炼的话，在我的系统中补充一些咖啡因。
That's right.
这是正确的。
I said it.
我说过了。
I do believe if you experience a crash in energy in the afternoon, delaying your caffeine by about 90 minutes or so after waking can be very beneficial.
我确实相信，如果您在下午感到精力不足，那么在起床后推迟 90 分钟左右摄入咖啡因会非常有益。
I know there's some controversy around that, but almost everybody that tries it finds that that's the case.
我知道这方面存在一些争议，但几乎每个尝试过的人都发现情况确实如此。
Again, no obligation to do that.
再次强调，没有义务这样做。
It's just a suggestion to perhaps experiment with if you have an afternoon crash.
这只是一个建议，如果您下午发生崩溃，可以尝试一下。
But for me, and I think for most people, if you're going to work out first thing in the morning and you like caffeine before a workout, drink caffeine first thing in the morning.
但对我来说，我想对大多数人来说，如果你早上第一件事就是锻炼，并且你喜欢在锻炼前喝咖啡因，那么早上第一件事就是喝咖啡因。
That's certainly what I do if I'm going to work out that day.
如果我那天要锻炼的话，我肯定会这么做。
I like to have my workouts done before 9:00 a.m.
我喜欢在上午 9:00 之前完成锻炼。
and ideally before 8:30 a.m.
最好在上午 8:30 之前
so that I can move into my workday.
这样我就可以开始我的工作日了。
However, there are days where that simply doesn't happen, and then the question is, is it okay to move a workout from its typical time, like for me, 7:30 a.m.
然而，有些日子根本不会发生这种情况，那么问题是，是否可以将锻炼时间从通常的时间移开，比如对我来说，早上 7:30。
or so, to the afternoon?
或者这样，到下午？
And the answer is yes.
答案是肯定的。
There's simply no reason why that's not okay.
根本没有理由不可以。
It's not going to cause a significant diminishment in performance.
它不会导致性能显着下降。
If anything, the data point to the fact that for sake of physical performance and output, workouts in the afternoon are probably more beneficial.
如果说有什么不同的话，那就是数据表明，为了提高身体表现和输出量，下午的锻炼可能更有益。
I don't know about that result.
我不知道这个结果。
That's certainly what the data say.
数据确实是这么说的。
I know for me, I'm most alert and have the most amount of energy first thing in the morning, and so that's when my workouts tend to be best.
我知道对我来说，早上第一件事就是我最警觉、精力最充沛，所以那是我锻炼效果最好的时候。
But if I can't make a workout in the morning, I'll sometimes do it in the afternoon around 2:00 or 3:00 p.m.
但如果我早上不能锻炼，有时我会在下午 2:00 或 3:00 左右进行锻炼。
Making sure, however, that I don't consume so much caffeine before that workout that it's going to disrupt my sleep.
不过，请确保在锻炼前我不会摄入过多的咖啡因，否则会扰乱我的睡眠。
Now, there's another feature of training, which is like sunlight, like meals, like socialization Physical exercise provides an entrainment mechanism, that is a predictive mechanism for your so-called autonomic nervous system that makes it such that at a given hour of the day that you normally train, so for me, around 7:30 a.m.
现在，训练还有一个特点，就像阳光，就像吃饭，就像社交。体育锻炼提供了一种夹带机制，即所谓的自主神经系统的预测机制，使你在一天中的某个特定时间进行正常训练，所以对我来说，早上7点30分左右。
or so, you'll notice that there's going to be a peak in physical and mental energy.
大约如此，你会注意到身体和精神能量将达到顶峰。
That's right.
这是正确的。
If you work out at a given time pretty consistently, your autonomic nervous system will start to anticipate that timing, and you'll start to feel an increase in energy around that time.
如果您在给定的时间相当一致地锻炼，您的自主神经系统将开始预测该时间，并且您会在该时间开始感受到能量的增加。
That is not an imagined thing.
那不是想象的事情。
It's a real thing.
这是真实的事情。
It's a short-term entrainment, as we call it.
正如我们所说，这是一种短期夹带。
This is something that I'll probably visit in a future full-length episode of the "Huberman Lab" podcast.
我可能会在未来的“Huberman Lab”播客的完整剧集中访问这一内容。
But what you'll notice is that around the time that you normally train or run or whatever you want to call it, you start to feel an increase in energy, and you can leverage that by going ahead and training.
但你会注意到，在你正常训练或跑步或无论你想怎么称呼它的时候，你开始感觉到能量增加，你可以通过继续训练来利用它。
But if you don't have the opportunity to train, then I do think it's a good idea to still get that training session in at a later time during the day if you have the opportunity.
但如果你没有机会训练，那么我确实认为，如果有机会的话，在一天中晚些时候参加训练课程是个好主意。
Otherwise, you may have to slide it to the day before or the day after, as we talked about a few minutes ago, or you may have to skip entirely.
否则，您可能必须将其滑到前一天或后一天，正如我们几分钟前讨论的那样，或者您可能必须完全跳过。
The point here is that it's always going to be best to complete the workout if you can complete the workout safely and without disrupting your nighttime sleep.
这里的要点是，如果您能够安全地完成锻炼并且不影响您的夜间睡眠，那么完成锻炼总是最好的。
I think that's really the biggest takeaway.
我认为这确实是最大的收获。
I personally am not going to compromise sleep and my overall health in order to get workouts in.
我个人不会为了锻炼而牺牲睡眠和整体健康。
Every once in a while, I'll force myself to wake up especially early, meaning I'll cash out a couple hours of sleep that I would normally get.
每隔一段时间，我就会强迫自己特别早起床，这意味着我可以省掉平时几个小时的睡眠时间。
So I normally get up around, I don't know, 6:00 a.m.
所以我通常在早上 6:00 左右起床，我不知道。
or 6:30, kind of depends on when I went to sleep.
或 6:30，这取决于我什么时候睡觉。
But sometimes I'll give up two hours of sleep to get a workout in in the morning if I'm going to fly that day.
但有时，如果我那天要坐飞机，我会放弃两个小时的睡眠去早上锻炼。
I will sometimes do that.
我有时会这样做。
However, if I'm very fatigued, if I've been exposed to colds and flus, I'm feeling kind of run down, then I won't do that.
然而，如果我非常疲劳，如果我患过感冒和流感，我感觉有点疲惫，那么我就不会这样做。
I'll prioritize sleep.
我会优先考虑睡眠。
Most of the time I prioritize sleep, but there are those occasions in which I'll prioritize the workout.
大多数时候我会优先考虑睡眠，但有时我会优先考虑锻炼。
Each and all of us have those options, and my suggestion is to really look at things on a case-by-case, meaning you as an individual and on a daily basis, taking into account what happened the day before, how stressed you are, how much sleep you're getting, how much exposure to colds and flus, and to pay attention to how hard you've been training recently.
我们每个人都有这些选择，我的建议是真正具体情况具体分析，这意味着你作为一个个体，每天都要考虑到前一天发生的事情、你的压力有多大、你的睡眠时间、接触感冒和流感的程度，并注意你最近的训练强度。
If you're on a family vacation and you want more time with family, are you really going to compromise time with family in order to get your workouts in?
如果您正在家庭度假并且想要更多的时间与家人在一起，您真的会为了锻炼而牺牲与家人在一起的时间吗？
I think that would be probably a bad idea, if I'm honest.
老实说，我认为这可能是一个坏主意。
I think you want to prioritize social life.
我认为你想优先考虑社交生活。
That's super important.
这非常重要。
But then, of course, you don't want to prioritize social life to the detriment of your physical health.
但是，当然，您不想优先考虑社交生活而损害您的身体健康。
So it's all a bit of give and take.
所以这都是一些让步。
And what I've tried to describe here is, again, a recap of the foundational fitness protocol, the places where there's some flexibility.
我在这里试图描述的是，再次，对基本健身协议的回顾，以及有一定灵活性的地方。
You can move workouts back a day or forward a day if you like.
如果您愿意，您可以将锻炼时间向后推一天或向前一天。
You could double up if you like, especially if you're getting great rest and you're well-fed, et cetera.
如果你愿意的话，你可以加倍，特别是如果你休息得很好并且吃得很好等等。
And you can also move the workout up or down in the day, depending on how much energy you have, how much sleep you've gotten, and, of course, how rigid you are with yourself.
你也可以在一天中增加或减少锻炼时间，具体取决于你有多少精力、你有多少睡眠，当然还有你对自己的严格程度。
Some people are just really rigid.
有些人真的很僵化。
They are completely in the non-negotiable stance.
他们完全处于没有谈判余地的立场。
They get their workout in no matter what because they feel as if they don't, then they're going to be grumpy or they're going to fall off schedule.
不管怎样，他们都会坚持锻炼，因为他们觉得如果不锻炼，他们就会脾气暴躁，或者会超出计划。
Other people, like me, try to get the workouts done, I would say anywhere from 85% to 95% of the time, I get those workouts done.
其他人，比如我，尝试完成锻炼，我想说，85% 到 95% 的时间里，我都会完成这些锻炼。
Occasionally, I skip them, typically because life stress, travel, or some sort of low-grade illness, a cold or a flu or something of that sort.
有时，我会跳过它们，通常是因为生活压力、旅行或某种低度疾病、感冒或流感或类似的情况。
I get those pretty rarely, but they do happen.
我很少遇到这种情况，但确实会发生。
So that's really how I answer this question of how to build flexibility into one's fitness schedule.
这就是我回答如何在健身计划中建立灵活性这一问题的真正方法。
I should also mention that I'm a big believer in periodization, so I will do four-month blocks of training heavier with the weights, so that's in the three to five repetition range.
我还应该提到，我非常相信周期化，所以我会进行四个月的大重量训练，所以这是在三到五次重复范围内。
Then another three to four-month block will follow where I'm training slightly less heavy, so I'll typically be using anywhere from five to eight repetition range.
然后，接下来的三到四个月的训练时间段将稍微减轻一些，所以我通常会使用五到八次重复范围。
And then for the next four-month block, I'll be using somewhere between eight and 15 repetition range.
然后，在接下来的四个月的时间段中，我将使用 8 到 15 次重复范围。
Every once in a while, I'll mix it up so that if I've been training heavy a lot, I might do a lighter workout, or if I've been training lighter, I might do a heavy workout.
每隔一段时间，我就会将其混合起来，这样，如果我训练量很大，我可能会进行较轻的锻炼，或者如果我训练较轻，我可能会进行较重的锻炼。
Again, not super rigid.
再说一次，不是超级严格。
I personally find that by being strict and rigid about the scheduling, about the reps and the sets, et cetera, for most of the time, meaning about 85% to 95% of workouts and across the year, that things just work out great.
我个人发现，在大多数时间里，通过严格严格地安排日程、次数和组数等，意味着一年中大约 85% 到 95% 的训练，事情就会进展顺利。
You'll make constant progress without having to drive yourself and everybody else crazy with extreme rigidity and compulsivity around training.
您将不断取得进步，而不必因训练的极端僵化和强迫性而让自己和其他人发疯。
And then, of course, you can enjoy those days off.
然后，当然，您可以享受那些假期。
You can enjoy the flexibility in your schedule because, yes, physical fitness is wonderful, but unless you're an athlete, especially a professional athlete, really physical fitness is about being able to lean into other aspects of life with more vigor.
您可以享受日程安排的灵活性，因为，是的，身体健康是很棒的，但除非您是一名运动员，尤其是职业运动员，否则真正的身体健康就是能够更有活力地投入到生活的其他方面。
At least that's what it's about for me, and I think that's what it's about for most people.
至少这对我来说是这样的，我想这对大多数人来说也是如此。
Thank you for joining for the beginning of this Ask Me Anything episode.
感谢您参与本期《有事问我》一集的开始。
To hear the full episode and to hear future episodes of these Ask Me Anything sessions, plus to receive transcripts of them and transcripts of the Huberman Lab podcast standard channel and premium tools not released anywhere else, please go to hubermanlab.com/premium.
要收听完整剧集和收听“Ask Me Anything”会议的未来剧集，以及接收这些会议的文字记录以及 Huberman Lab 播客标准频道和其他地方未发布的高级工具的文字记录，请访问 hubermanlab.com/premium。
Just to remind you why we launched the Huberman Lab podcast premium channel, it's really twofold.
只是提醒您为什么我们推出 Huberman Lab 播客高级频道，它实际上是双重的。
First of all, it's to raise support for the standard Huberman Lab podcast channel, which, of course, will still be continued to be released every Monday in full length.
首先，是为了提高对标准 Huberman Lab 播客频道的支持，当然，该频道仍将继续每周一完整发布。
We are not going to change the format or anything about the standard Huberman Lab podcast.
我们不会更改标准 Huberman 实验室播客的格式或任何内容。
And to fund research, in particular, research done on human beings, so not animal models, but on human beings, which I think we all agree is a species that we are most interested in.
为了资助研究，特别是对人类进行的研究，所以不是动物模型，而是对人类进行的研究，我认为我们都同意这是我们最感兴趣的物种。
And we are going to specifically fund research that is aimed toward developing further protocols for mental health, physical health, and performance.
我们将专门资助旨在开发进一步的心理健康、身体健康和表现协议的研究。
And those protocols will be distributed through all channels, not just the premium channel, but through all channels, Huberman Lab podcast and other media channels.
这些协议将通过所有渠道分发，不仅仅是付费频道，而是通过所有渠道、Huberman Lab 播客和其他媒体渠道。
So the idea here is to give you information to your burning questions in depth and allow you the opportunity to support the kind of research that provides those kinds of answers in the first place.
因此，这里的想法是为您提供深入的紧迫问题的信息，并让您有机会支持首先提供此类答案的研究。
If you'd like to sign up for the Huberman Lab premium channel, again, there's a cost of $10 per month, or you can pay $100 up front for the entire year.
如果您想注册 Huberman Lab 高级频道，每月费用为 10 美元，或者您可以全年预付 100 美元。
That will give you access to all the AMAs.
这将使您能够访问所有 AMA。
You can ask questions and get answers to your questions, and you'll, of course, get answers to all the questions that other people ask as well.
您可以提出问题并获得问题的答案，当然，您也会获得其他人提出的所有问题的答案。
There will also be some premium content, such as transcripts of the AMAs and various transcripts and protocols of Huberman Lab podcast episodes not found elsewhere.
还会有一些优质内容，例如 AMA 的文字记录以及其他地方找不到的 Huberman Lab 播客剧集的各种文字记录和协议。
And again, you'll be supporting research for mental health, physical health, and performance.
同样，您将支持心理健康、身体健康和表现方面的研究。
You can sign up for the premium channel by going to hubermanlab.com/premium.
您可以访问 hubermanlab.com/premium 注册高级频道。
Again, that's hubermanlab.com/premium.
再说一次，这是 hubermanlab.com/premium。
And as always, thank you for your interest in science.
一如既往，感谢您对科学的兴趣。