Guest Series | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness

Andrew Huberman:

安德鲁·休伯曼：

Welcome to the Huberman Lab Guest Series, where I and an expert guest discuss science and science-based tools for everyday life.

欢迎来到胡伯曼实验室嘉宾系列，我和一位专家嘉宾讨论了日常生活中的科学和基于科学的工具。

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's episode marks the first in a series with Dr. Andy Galpin.

今天的剧集是安迪·加尔平博士系列节目的第一集。

Dr. Andy Galpin is a professor of kinesiology at Cal State University, Fullerton, and one of the foremost world experts on the science and application of methods to increase strength, speed, endurance, hypertrophy, and various other aspects of fitness, exercise, and sports performance.

安迪·加尔平 (Andy Galpin) 博士是加州州立大学富勒顿分校的运动机能学教授，也是增强力量、速度、耐力、肥大以及健身、锻炼和运动表现等各个其他方面的科学和应用方法方面最重要的世界专家之一。

Across the six-episode series, Dr. Andy Galpin pulls from his expertise, working with everything from professional athletes to recreational exercisers, and teaches us the mechanisms, logic, and specific protocols for how to achieve any of the number of different exercise adaptations that I mentioned a moment ago, ranging from strength to endurance, hypertrophy, and everything in between.

在这个六集的系列节目中，安迪·加尔平博士利用他的专业知识，与从专业运动员到休闲锻炼者的各种人士合作，向我们传授如何实现我刚才提到的各种不同运动适应的机制、逻辑和具体方案，范围从力量到耐力、肥大以及介于两者之间的一切。

We get really far into details, but at all times paying attention to the macroscopic issues.

我们非常深入细节，但始终关注宏观问题。

That is, how to create a program for endurance, or strength, or hypertrophy, or speed, or one that combines all of those.

也就是说，如何制定一项耐力、力量、肥大、速度或结合所有这些的计划。

We also talk about supplementation and nutrition and how to maximize recovery for each of the different types of exercise adaptations.

我们还讨论补充和营养，以及如何最大限度地恢复每种不同类型的运动适应。

During today's episode, Dr. Galpin teaches us how to assess our level of fitness and, more generally, how to think about fitness so that we can best achieve our fitness, exercise, and performance goals.

在今天的节目中，加尔平博士教我们如何评估我们的健身水平，更广泛地说，如何思考健身，以便我们能够最好地实现我们的健身、锻炼和表现目标。

Dr. Professor Andy Galpin, super excited to have you here.

安迪·加尔平教授博士，非常高兴您能来到这里。

You're such an immense treasure trove of information on physical training and optimizing for specific goals and outcomes with physical exercise.

您是关于体育训练和针对体育锻炼的特定目标和结果进行优化的巨大信息宝库。

I'm curious, however, so many people have different levels of fitness.

然而，我很好奇，这么多人的健康水平各不相同。

Some people are professional athletes, of course, but most people are not.

当然，有些人是职业运动员，但大多数人不是。

Many people exercise regularly.

许多人经常锻炼身体。

Some people are trying to do that more.

有些人正在尝试做得更多。

Some people are doing too much of that.

有些人做得太多了。

They're over-training.

他们训练过度了。

They're not recovering enough.

他们恢复得还不够。

If we were to take a step back and each and every one of us ask how fit are we, with the word fit, of course, being a very broad encompassing word.

如果我们退一步，我们每个人都会问我们有多适合，当然，“适合”这个词是一个非常广泛的包容性词。

It could encompass endurance, certainly it does, strength, the ability to run fast, even if for short distances.

它可以包括耐力（当然确实如此）、力量、快速奔跑的能力（即使是短距离）。

It might even include hypertrophy or directed hypertrophy, trying to balance one's musculature to offset asymmetries, recover from injuries, et cetera.

它甚至可能包括肥大或定向肥大，试图平衡一个人的肌肉组织以抵消不对称性，从受伤中恢复等等。

How should I, or anyone else for that matter, think about their level of fitness?

我或其他任何人应该如何考虑他们的健康水平？

I know my resting heart rate, but what do I do in terms of really assessing whether or not I'm as fit as I could be and should be, both for sake of health and performance?

我知道我的静息心率，但为了健康和表现，我该怎么做才能真正评估我是否达到了应有的健康水平？

And here I'm asking you the question not as an athlete, but as somebody who's been pretty consistent as an exerciser.

在这里，我不是以运动员的身份问你这个问题，而是以一个一直坚持锻炼的人的身份问你这个问题。

But if we were to throw our arms around this question of how do we assess our fitness, what would be sort of the different levels of assessment that we should think about and do?

但是，如果我们要解决如何评估我们的健康状况这个问题，我们应该考虑和采取哪些不同级别的评估？

Dr. Andy Galpin:

安迪·加尔平博士：

When it comes to exercise, people generally have two major goals in mind.

当谈到锻炼时，人们通常会想到两个主要目标。

Goal number one is achieving some sort of appearance.

第一个目标是获得某种外观。

This is, I want to be big, or I want to not be too big, or I want to be lean.

这就是，我想要做大，或者我不想太大，或者我想要瘦。

Something.

某物。

It doesn't matter what that goal is, but there is an aesthetic component to almost everybody.

目标是什么并不重要，但几乎每个人都有审美成分。

They want to look a certain way or not look a certain way.

他们想要以某种方式看起来或不以某种方式看起来。

The other one is functionality, so I want to be able to perform a certain way.

另一个是功能性，所以我希望能够以某种方式执行。

Now again, that definition differs per person.

再说一次，这个定义因人而异。

So I want to be better at strength.

所以我想在力量上变得更好。

I want to be better at mobility.

我想在机动性方面做得更好。

I want to be able to have energy throughout the day, whatever it is.

我希望能够一整天都充满活力，无论是什么。

So there's some sort of appeal to aesthetic, and there's some sort of appeal to functionality.

因此，有某种审美诉求，也有某种功能诉求。

So within both of those categories, we want to be in a position where we can understand, where do I need to go with my exercise training so that I can be as fit and as healthy and achieve these goals that I want now, as well as be in a position where I can maintain them for a long period of time?

因此，在这两个类别中，我们希望能够理解，我需要进行哪些运动训练，以便我能够保持健康，实现我现在想要的目标，并且能够长期维持这些目标？

So this blends both immediate goals, so say you're just interested in squatting a lot of weight, say you're interested in running a 5K time, the best you can.

所以这融合了两个近期目标，假设你只是对深蹲感兴趣，假设你有兴趣跑 5 千米，尽你所能。

It doesn't matter.

没关系。

It blends that with the desire to have a long wellness span, to be fit throughout life, to achieve all those things for as long as possible.

它融合了对长期健康、终生健康、尽可能长时间地实现所有这些目标的渴望。

So then the question kind of comes back to saying, well, how do I know which area I need to focus on the most?

那么问题又回到了我如何知道我最需要关注哪个领域？

And why am I not achieving these goals, or how can I get there more effectively?

为什么我没有实现这些目标，或者我怎样才能更有效地实现这些目标？

And if we look at the big picture, we have to understand that there are several major components to physical fitness that are going to be required in all of these categories.

如果我们从大局来看，我们必须了解所有这些类别都需要身体健康的几个主要组成部分。

And to achieve that, there are a handful of components that have to happen to be able to hit those goals.

为了实现这一目标，必须有一些组件才能实现这些目标。

Now there are infinite methods, so the saying we actually use here a lot is, "The methods are many, but the concepts are few." So what I'd love to do today is, over the course of our discussion, is hit exactly what those concepts are and then cover a whole bunch of different methods, and we could do that for hours.

现在方法有无数种，所以我们这里实际用得最多的一句话是“方法很多，但概念很少”。所以我今天想做的是，在我们的讨论过程中，准确地讨论这些概念是什么，然后涵盖一大堆不同的方法，我们可以这样做几个小时。

But we'll cover a number of them for various goals.

但我们将针对不同的目标介绍其中的一些内容。

Andrew Huberman:

安德鲁·休伯曼：

So one of the reasons I went into neuroscience and not into exercise science is because of this thing neuroplasticity, the nervous system's ability to adapt.

所以我进入神经科学而不是运动科学的原因之一是因为神经可塑性，神经系统的适应能力。

But the more time I spend with you and the more I learn from you, I realize that many, if not all of the organ systems of our body have this incredible ability to adapt.

但我和你在一起的时间越多，向你学到的东西就越多，我意识到我们身体的许多（如果不是全部）器官系统都具有这种令人难以置信的适应能力。

And when we're talking about physical exercise, there are incredible adaptations that, of course, involve the nervous system, but also involve muscle and connective tissue and so many other cell types and tissues.

当我们谈论体育锻炼时，存在令人难以置信的适应，当然，涉及神经系统，但也涉及肌肉和结缔组织以及许多其他细胞类型和组织。

That said, when we talk about fitness, what are the major types of adaptations that underlie this thing that we call fitness?

也就是说，当我们谈论健身时，我们所说的健身背后的主要适应类型是什么？

And later, I know we're going to get into how different forms of exercise can trigger different types of adaptations, but what are the major adaptations that one can create in their body using exercise?

稍后，我知道我们将探讨不同形式的锻炼如何引发不同类型的适应，但是通过锻炼可以在身体中产生哪些主要适应？

Dr. Andy Galpin:

安迪·加尔平博士：

There are many reasons why one should exercise, and we could perhaps cover that later in our chats.

人们应该锻炼的原因有很多，我们也许可以在稍后的聊天中讨论这一点。

But the physiological adaptations can be bucketed really into nine areas.

但生理适应实际上可以分为九个方面。

So the very first one is what I call skill or technique.

所以第一个就是我所说的技能或技巧。

So just learning to move better, more efficiently, with a specific position and timing and sequence or whatever that is.

因此，只要学习以特定的位置、时间和顺序或其他方式更好、更有效地移动即可。

This could be running more effectively.

这可以更有效地运行。

This could be practicing a skill like shooting a ball or an implement, swinging a golf club, anything like that.

这可以是练习击球或击球、挥动高尔夫球杆等技能。

I call that skill development.

我称之为技能发展。

The second one is speed.

第二个是速度。

So this is simply moving at a higher velocity or with a better rate of acceleration.

所以这只是以更高的速度或更好的加速度移动。

Okay?

好的？

That's very similar to the next one, which is power, and power is speed multiplied by force.

这与下一个非常相似，即力量，力量是速度乘以力量。

The next one then, of course, on top of that is force or strength.

当然，下一个是力量或强度。

So those are really synonymous terms, right?

所以这些确实是同义词，对吧？

How effectively can you move something?

你能如何有效地移动某物？

Now, this is often confused, strength rather, as muscular endurance.

现在，这经常被混淆，力量更确切地说是肌肉耐力。

So what I mean by that is strength truly is a marker of what's the maximum thing you can move, or it's the maximum amount of force you can produce one time.

所以我的意思是，力量实际上是你可以移动的最大物体的标志，或者是你一次可以产生的最大力量。

It's not how many repetitions in a row you can do.

这不是你可以连续重复多少次。

That's actually another one of our adaptations called muscular endurance.

这实际上是我们的另一种适应能力，称为肌肉耐力。

All right?

好的？

So that is typically under the order of, say, 5 to 25, maybe 50 repetitions.

因此，通常会重复 5 到 25 次，也许 50 次。

Think of a classic, how many push-ups can you do in a row?

想想一个经典的俯卧撑，你能连续做多少个？

How many sit-ups can you do in a minute?

一分钟可以做多少个仰卧起坐？

Things like that are muscular endurance.

诸如此类的事情就是肌肉耐力。

Muscular endurance tends to be localized, so this is specific to just, say, your triceps and your deltoids.

肌肉耐力往往是局部的，所以这只是针对你的三头肌和三角肌。

It's not a overall cardiovascular endurance marker or anything like that.

它不是整体心血管耐力指标或类似指标。

So that's strength, number four.

这就是第四点的力量。

Number five is muscle hypertrophy, and this is the first time now we're talking about an appearance rather than a functional outcome.

第五是肌肉肥大，这是我们第一次谈论外观而不是功能结果。

So, moving better, moving faster, moving heavier are indicators of how well you can move.

因此，移动得更好、移动得更快、移动得更重都是你移动能力的指标。

This is the first one that's just simply how big is your muscle, and that's muscle hypertrophy or muscle size.

第一个就是你的肌肉有多大，即肌肉肥大或肌肉大小。

After that is muscular endurance, so this is how many repetitions you can typically do of a movement.

之后是肌肉耐力，所以这就是你通常可以重复一个动作的次数。

So think of how many push-ups in a row you can do, how many sit-ups in a minute you can do.

所以想想你可以连续做多少个俯卧撑，一分钟可以做多少个仰卧起坐。

Things that are typically in 5 to 50 repetition sort of range, and it is often, or it is almost always local muscle.

通常在 5 到 50 次重复范围内的事情，而且通常是，或者几乎总是局部肌肉。

So what I mean by that is a push-up test is really how many reps that your triceps and pecs and deltoids can do.

所以我所说的俯卧撑测试实际上是指你的三头肌、胸肌和三角肌能做多少次。

It is not a cardiovascular endurance.

这不是心血管耐力。

It is not a global physiological endurance.

它不是一个整体的生理耐力。

It's specific to typically one or a few muscle groups at a time.

它通常一次针对一个或几个肌肉群。

And this is why you have to do multiple tests for sort of every group there.

这就是为什么你必须对每个组进行多次测试。

After that, now we've moved into number seven, which is what I call anaerobic capacity.

在那之后，现在我们进入了第七个阶段，这就是我所说的无氧能力。

This is more synonymous with maximum heart rate.

这更像是最大心率的同义词。

And now we're actually looking at, rather than a single movement or muscle group, it is a total physiological limitation.

现在我们实际上看到的是一个总体的生理限制，而不是单一的运动或肌肉群。

So it is the maximum amount of work you can do in, say, 30 to 45 seconds, maybe even up to 120 seconds of all-out work.

所以这是你可以在 30 到 45 秒内完成的最大工作量，甚至可能长达 120 秒的全力工作。

Think of your classic interval type of stuff here.

在这里想想你经典的间隔类型的东西。

So how much work can you do at a maximum rate where you're going to enter tremendous amounts of global fatigue?

那么，在您将进入极度疲劳状态的情况下，您能以最大速度完成多少工作呢？

Then next past that is maximal aerobic capacity, and this is probably something like in the 8-to-15-minute range, where you're going to reach probably both a maximum heart rate as well as a true VO2 max, which we'll talk a lot more about what that is later.

接下来是最大有氧能力，这可能是在 8 到 15 分钟的范围内，您可能会达到最大心率和真正的最大摄氧量，我们稍后会详细讨论。

So that is different from the previous one, where you can't reach this in a matter of seconds.

所以这与前一个不同，你无法在几秒钟内达到这一目标。

It simply takes multiple minutes to get to a position to where your VO2 max is actually going to be sufficiently challenged or an indicator there.

只需要几分钟的时间就能到达您的最大摄氧量实际上将受到充分挑战的位置或那里的指标。

And then the last one, number nine, is what I call long duration, and this is just your ability to sustain submaximal work for a long period of time with no breaks, no reductions whatsoever.

最后一个，也就是第九个，就是我所说的长期训练，这就是你长时间维持次最大训练的能力，没有休息，没有任何减少。

This is often called steady-state training, or a lot of people just think of this when they think of, quote-unquote, "cardio." But your ability to continue movement without any breaks or change or drop is the last and final adaptation.

这通常被称为稳态训练，或者很多人在想到“有氧运动”时就会想到这一点。但你在没有任何中断、改变或下降的情况下继续运动的能力是最后也是最后的适应。

Andrew Huberman:

安德鲁·休伯曼：

And for long-distance steady state, I'm guessing it exceeds 15 minutes-

对于长距离稳定状态，我猜它会超过 15 分钟-

Dr. Andy Galpin:

安迪·加尔平博士：

Correct

正确

Andrew Huberman:

安德鲁·休伯曼：

...

...

because the previous one was 8 to 15 minutes or so.

因为上一期是8到15分钟左右。

What sort of time ranges are we talking about in terms of this long duration?

就这么长的持续时间而言，我们正在谈论什么样的时间范围？

Dr. Andy Galpin:

安迪·加尔平博士：

Well, that's actually wonderful.

嗯，这确实很棒。

You can be anything past 15 minutes.

15 分钟后你可以成为任何人。

So really if you look at a kind of a minimum number there, it's generally 20 minutes of what we're looking for.

所以实际上，如果你看一下那里的最低数字，通常是我们正在寻找的 20 分钟。

But a more typical would be 20 to 60 minutes.

但更典型的时间是 20 到 60 分钟。

But anything past that would still be limited by your long-duration endurance, so your ability to sustain work over time.

但任何过去的事情仍然会受到你的长期耐力的限制，因此你长期维持工作的能力。

Andrew Huberman:

安德鲁·休伯曼：

Okay, so given that there are nine different major adaptations that can be induced with exercise of specific types, is there any one global test or assessment that people can take or do that allows them to determine what level of ability of fitness they have in each and every one of these nine different categories?

好的，鉴于特定类型的锻炼可以引发九种不同的主要适应，是否有任何一种全球测试或评估可供人们进行或进行，使他们能够确定他们在这九种不同类别中每一项的健身能力水平？

Dr. Andy Galpin:

安迪·加尔平博士：

There are probably dozens or more tests that you can do for each one of those nine categories.

您可能可以为这九个类别中的每一个进行数十个或更多的测试。

And what I would actually like to do is walk you through my favorites for each and giving you both the scientific gold standard.

我实际上想做的是引导您浏览我最喜欢的每一个，并为您提供科学的黄金标准。

So if you had the ability, unlimited resources, what should you go do?

那么如果你有能力，有无限的资源，你应该做什么呢？

As well as some that are equipment-free, that are cost-free, things that anyone can do across the world.

还有一些不需要设备、不需要成本、世界各地任何人都可以做的事情。

In addition to that, I want to walk you through what those numbers should be, how do you identify if you're really poor in something or if you're great.

除此之外，我想引导您了解这些数字应该是什么，如何确定您在某些方面是否真的很差，或者您是否很优秀。

And then if you aren't as good maybe in a category and you want to get better at it, exactly what to do in terms of protocols for how to achieve optimal results in each of those steps.

然后，如果您在某个类别中可能不太擅长，而您想在这方面做得更好，那么就如何在每个步骤中实现最佳结果的协议而言，到底该怎么做。

Andrew Huberman:

安德鲁·休伯曼：

So I noticed in your list of the nine different adaptations to exercise that you did not mention fat loss or health-promoting benefits, which are two reasons that a lot of people exercise.

所以我注意到，在你列出的九种不同的运动适应措施中，你没有提到减肥或促进健康的好处，而这是很多人锻炼的两个原因。

Was there a specific reason that you did not mention those?

您没有提到这些有什么具体原因吗？

Dr. Andy Galpin:

安迪·加尔平博士：

Absolutely.

绝对的。

It's because those things are actually not specific training styles They are byproducts of these nine.

因为这些东西其实并不是具体的训练方式，而是这九种训练方式的副产品。

So what I mean by that is if you understand how fat loss occurs, which we can certainly talk about, you'll realize some of these nine protocols are effective for fat loss and some are not.

所以我的意思是，如果您了解减脂是如何发生的（我们当然可以谈论这一点），您就会意识到这九种方案中的一些对减脂有效，而另一些则无效。

General health is the same thing.

一般健康也是一样。

When we understand what it actually means to be healthy from a physiological perspective, then the rationale for what to train for is going to determine itself.

当我们从生理角度理解健康的真正含义时，训练内容的基本原理就会自行确定。

So what I mean is looking at things like in order to be healthy, you have to have sufficient strength, you have to have cardiovascular fitness, you have to have sufficient muscle, and et cetera.

所以我的意思是，为了健康，你必须有足够的力量，你必须有心血管健康，你必须有足够的肌肉，等等。

Therefore, training for one's health is determined by those restrictions.

因此，为了一个人的健康而进行的训练是由这些限制决定的。

So for you, Andrew, you may need to do more strength training to be healthy.

所以对于你来说，安德鲁，你可能需要做更多的力量训练才能保持健康。

Where me, because I'm strong already, way stronger than you, I may not need to do as much strength training.

在我看来，因为我已经很强壮了，比你强得多，我可能不需要做那么多的力量训练。

So our quote-unquote health-based protocols are based on our current status or limitations in physical fitness among these nine areas.

因此，我们基于健康的协议是基于我们在这九个方面的身体健康状况或限制。

So what I would like to do today is to cover a brief history of exercise science, and the reason is it's going to explain a lot about why people are not getting the goals in their exercise programs that they want, as well as give you very specific direction about what to do instead.

所以我今天想做的是介绍一下运动科学的简史，原因是它将解释很多为什么人们在锻炼计划中没有达到他们想要的目标，并为你提供非常具体的指导，告诉你应该做什么。

Andrew Huberman:

安德鲁·休伯曼：

I can't wait to hear all the things that I'm doing incorrectly and to have you help me remedy that.

我迫不及待地想听到我做错的所有事情并让你帮助我纠正这些问题。

Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford.

在开始之前，我想强调一下，这个播客与我在斯坦福大学的教学和研究角色是分开的。

It is also separate from Dr. Galpin's teaching and research roles at Cal State Fullerton.

它也与 Galpin 博士在加州州立大学富勒顿分校的教学和研究角色分开。

It is, however, part of our desire and effort to bring zero cost to consumer information about science and science-related tools to the general public.

然而，我们希望和努力的一部分是向公众提供有关科学和科学相关工具的零成本消费者信息。

In keeping with that theme, we'd like to thank the sponsors of today's podcast.

为了与这个主题保持一致，我们要感谢今天播客的赞助商。

Our first sponsor is Momentous.

我们的第一个赞助商是 Momentous。

Momentous makes supplements of the absolute highest quality.

Momentous 生产绝对最高品质的补充剂。

The Huberman Lab podcast is proud to be partnering with Momentous for several important reasons.

Huberman Lab 播客很荣幸能够与 Momentous 合作，原因有几个。

First of all, as I mentioned, their supplements are of extremely high quality.

首先，正如我提到的，他们的补充剂质量非常高。

Second of all, their supplements are generally in single-ingredient formulations.

其次，他们的补充剂通常采用单一成分配方。

If you're going to develop a supplementation protocol, you're going to want to focus mainly on using single-ingredient formulations.

如果您要制定补充方案，您将主要关注使用单一成分配方。

With single-ingredient formulations, you can devise the most logical and effective and cost-effective supplementation regimen for your goals.

通过单一成分配方，您可以为您的目标设计出最合理、最有效且最具成本效益的补充方案。

In addition, Momentous supplements ship internationally, and this is, of course, important because we realize that many of the Huberman Lab podcast listeners reside outside the United States.

此外，Momentous 补充品在全球范围内发货，这当然很重要，因为我们意识到许多 Huberman Lab 播客听众居住在美国境外。

If you'd like to try the various supplements mentioned on the Huberman Lab podcast, in particular supplements for hormone health, for sleep optimization, for focus, as well as a number of other things, including exercise recovery, you can go to Live Momentous, spelled O-U-S, so that's livemomentous.com/huberman.

如果您想尝试 Huberman Lab 播客中提到的各种补充剂，特别是激素健康补充剂、睡眠优化补充剂、集中注意力补充剂，以及运动恢复等其他一些补充剂，您可以访问 Live Momentous，拼写为 O-U-S，即 livemomentous.com/huberman。

Today's episode is also brought to us by LMNT.

今天的节目也是LMNT给我们带来的。

LMNT is an electrolyte drink that contains the exact ratios of the electrolytes sodium, magnesium, and potassium to optimize cellular functioning for mental and physical performance.

LMNT 是一种电解质饮料，含有精确比例的电解质钠、镁和钾，可优化细胞功能，从而提高精神和身体表现。

Most people realize that hydration is key.

大多数人都意识到水分是关键。

We need to ingest enough fluids in order to feel our best and perform our best.

我们需要摄入足够的液体才能感觉最好并表现最好。

But what most people do not realize is that the proper functioning of our cells and nerve cells, neurons in particular, requires that sodium, magnesium, and potassium be present in the correct ratios.

但大多数人没有意识到，我们的细胞和神经细胞（特别是神经元）的正常运作需要钠、镁和钾以正确的比例存在。

Now, of course, people with pre-hypertension and hypertension need to be careful about their sodium intake, but what a lot of people don't realize is that if you drink caffeine, if you exercise, and in particular if you're following a very clean diet that is not a lot of processed foods, which, of course, is a good thing, chances are you're not getting enough sodium, potassium, and magnesium to optimize mental and physical performance.

当然，现在，患有高血压前期和高血压的人需要注意钠的摄入量，但很多人没有意识到，如果你喝咖啡因，如果你锻炼，特别是如果你遵循非常干净的饮食，没有大量加工食品（这当然是一件好事），那么你很可能没有摄入足够的钠、钾和镁来优化精神和身体表现。

LMNT contains a science-backed ratio of 1,000 milligrams, that's one gram of sodium, 200 milligrams of potassium, and 60 milligrams of magnesium, and no sugar.

LMNT 的含量经科学证实为 1,000 毫克，即 1 克钠、200 毫克钾和 60 毫克镁，不含糖。

If you'd like to try LMNT, you can go to Drink LMNT, that's LMNT.com/huberman, to get a free LMNT sample pack with your purchase.

如果您想尝试 LMNT，可以访问 Drink LMNT（即 LMNT.com/huberman），在购买时获得免费的 LMNT 样品包。

Again, that's Drink LMNT, LMNT.com/huberman to claim a free sample pack.

再次强调，请通过 LMNT.com/huberman 喝 LMNT 来索取免费样品包。

Today's episode is also brought to us by Eight Sleep.

今天的节目也是八觉给我们带来的。

Eight Sleep makes smart mattress covers with cooling, heating, and sleep tracking capacity.

August Sleep 生产具有冷却、加热和睡眠跟踪功能的智能床垫套。

I've been using an Eight Sleep mattress cover for about the last eight months, and it has completely transformed my sleep.

在过去的八个月里，我一直使用八睡眠床垫套，它彻底改变了我的睡眠。

I'm sleeping about the same amount, but I'm sleeping far deeper, and I'm now getting the proper ratios of so-called rapid eye movement or REM sleep and slow-wave sleep, and waking up feeling far more recovered mentally and physically.

我的睡眠时间大致相同，但睡得更深，而且我现在得到了所谓的快速眼动睡眠或快速眼动睡眠和慢波睡眠的适当比例，醒来时感觉精神和身体都恢复得更好。

The underlying mechanism for all that is very straightforward.

所有这一切的基本机制都非常简单。

I've talked many times before on this podcast and elsewhere about the critical relationship between sleep and body temperature.

我之前曾在这个播客和其他地方多次谈论过睡眠和体温之间的重要关系。

That is, in order to fall asleep at night, your body needs to drop by about one to three degrees in terms of core body temperature, and waking up involves a one to three-degree increase in core body temperature.

也就是说，为了在晚上入睡，你的身体需要将核心体温下降约一到三度，而醒来则需要核心体温升高一到三度。

With Eight Sleep mattress covers, you can adjust the temperature of your sleeping environment to be one temperature at the start of the night, a different temperature in the middle of the night, and a different temperature as you approach morning, each of which can place you into the optimal stages of sleep and have you waking up feeling more refreshed than ever.

借助八睡眠床垫套，您可以将睡眠环境的温度调节为夜晚开始时的一种温度、半夜时的不同温度以及临近早晨时的不同温度，每种温度都可以让您进入最佳睡眠阶段，让您醒来时感觉比以往更加神清气爽。

If you'd like to try Eight Sleep, you can go to eightsleep.com/huberman and check out their Pod 3 cover and save $150 at checkout.

如果您想尝试八睡眠，您可以访问八睡眠.com/huberman 并查看他们的 Pod 3 封面，并在结帐时节省 150 美元。

Eight Sleep currently ships in the USA, Canada, United Kingdom, select countries in the EU, and Australia.

八睡眠目前在美国、加拿大、英国、欧盟部分国家和澳大利亚发货。

Again, that's eightsleep.com/huberman to save $150 at checkout.

再次强调，八睡眠网站/huberman 可以在结账时节省 150 美元。

Before we get into how the history of exercise science informs the mistakes that we are all making and how to remedy those mistakes, I'm curious as to whether or not you have any favorite one or two studies that point to a sort of naturally occurring example of how people can become very fit in one area and not another.

在我们了解运动科学的历史如何揭示我们所犯的错误以及如何纠正这些错误之前，我很好奇您是否有最喜欢的一两项研究指出了一种自然发生的例子，说明人们如何在一个领域而不是另一个领域变得非常适合。

I'm familiar with seeing endurance athletes that apparently have terrific endurance, but at least to my eye, don't look like they are particularly strong.

我很熟悉耐力运动员，他们显然具有出色的耐力，但至少在我看来，他们看起来并不是特别强壮。

I'm also familiar with seeing individuals that are very, very strong, particularly on social media , but that don't look like they could walk up a flight of stairs, much less run a mile.

我也经常看到一些非常非常强壮的人，尤其是在社交媒体上，但他们看起来不像能走上一段楼梯，更不用说跑一英里了。

Do you have any examples of studies in or outside the laboratory that point to that in a concrete way?

您是否有任何实验室内外研究的例子可以具体地指出这一点？

Dr. Andy Galpin:

安迪·加尔平博士：

There's a lot to discuss here, but I'll answer really clear.

这里有很多东西要讨论，但我会很清楚地回答。

If you look across the literature, and this is actually back to as early as the mid-1950s.

如果你翻阅文献，你会发现这实际上可以追溯到 20 世纪 50 年代中期。

In fact, it actually goes back to previous to that, to the Harvard Fatigue Lab 1927 to 1947 area.

事实上，它实际上可以追溯到 1927 年至 1947 年哈佛疲劳实验室区域。

People actually were advocating at that point a combination of strength training and endurance exercises.

当时人们实际上提倡将力量训练和耐力训练结合起来。

Andrew Huberman:

安德鲁·休伯曼：

In the 1920s?

20 世纪 20 年代？

Dr. Andy Galpin:

安迪·加尔平博士：

Way back then.

很久以前。

In fact, it actually goes prior to that, in the late 1880s, there's scientific evidence back then.

事实上，它实际上早于1880年代末期，当时就有科学证据。

It became more well-developed in the mid-1950s and '60s.

它在20世纪50年代中期和60年代变得更加发达。

In fact, there was the initial stages of what's called the exercise is medicine movement, which is the movement now.

其实有一个初级阶段，所谓的功法运动，就是现在的运动。

But the initial stages of that actually root back to the 1950s, and I could actually go into that whole discussion and the story of how that all came about.

但其最初阶段实际上可以追溯到 20 世纪 50 年代，我实际上可以深入讨论整个讨论以及这一切是如何发生的。

But that's the health is wealth mantra.

但这就是健康就是财富的口头禅。

That came from the 1950s from the scientific community then.

这来自 20 世纪 50 年代的科学界。

All those data points are going to suggest you need a combination of some sort of broad strength training and broad endurance.

所有这些数据点都表明您需要某种广泛的力量训练和广泛的耐力的结合。

Now, if you have a specific goal five months from now, you want to compete in a race or hit a certain physique thing, that's fine to focus on one area of training.

现在，如果您在五个月后有一个具体目标，您想参加比赛或达到某种体格目标，那么专注于一个训练领域就可以了。

Certainly, if you're an athlete, that's different.

当然，如果你是一名运动员，那就不同了。

But if you want to maximize health and overall functionality throughout time, it needs to be a combination.

但如果你想在一段时间内最大限度地提高健康状况和整体功能，就需要将两者结合起来。

And to really, really highlight this, I can actually talk about a couple of studies that I've done.

为了真正强调这一点，我实际上可以谈谈我所做的几项研究。

One of them we actually did in Stockholm, Sweden.

其中之一是我们在瑞典斯德哥尔摩实际完成的。

So I did this at the Karolinska Institute, which you probably are aware of.

所以我在卡罗林斯卡学院做了这件事，你可能知道。

It's actually one of the founding places of all of exercise physiology.

它实际上是所有运动生理学的奠基地之一。

Generally, it started there.

一般来说，事情就是从那里开始的。

It was called something different back then, but really our entire field came out of Stockholm and the Karolinska Institute, and we worked with a whole bunch of cross-country skiers that were in their 80s and 90s.

当时的称呼有所不同，但实际上我们整个领域都来自斯德哥尔摩和卡罗林斯卡学院，我们与一大群80多岁和90多岁的越野滑雪运动员一起工作。

And so they were competitive skiers in the 1940s and '50s, and they had been skiing competitively for that entire duration.

因此，他们是 20 世纪 40 年代和 50 年代的竞技滑雪运动员，而且他们在整个时期都在竞技滑雪。

So you're talking 50 to 60 consecutive years of competing.

所以你说的是连续 50 到 60 年的竞争。

So these are 80 to 90 year olds living alone and healthy, and we compared them to a group of individuals here in America who are the same age but were not exercising.

这些都是 80 到 90 岁的健康独居老人，我们将他们与美国同龄但不锻炼的一群人进行了比较。

And what we wanted to do is to see and look at what are these lifelong endurance individuals, what do they look like?

我们想做的就是看看这些终生耐力的人是什么样的，他们长什么样？

And when we brought them in the lab, which is by the way, amazing to do a VO2 max test on a 92-year-old, especially in a language that they don't speak.

顺便说一句，当我们把他们带到实验室时，对 92 岁的老人进行最大摄氧量测试真是太棒了，尤其是用他们不会说的语言。

You can imagine you're doing this in the hospital, right?

你可以想象你在医院里做这件事，对吗？

And you're running people through, this is a cycling test, and so for a VO2 max test, you have a mask on your face, you're hooked up to a metabolic cart so we can collect all the gases that are coming out of your mouth, and you're chanting these people on, and basically every minute the workload gets harder and harder and harder until you can't complete it.

你让人们通过，这是一个自行车测试，所以对于最大摄氧量测试，你脸上戴着面具，你连接到代谢车，这样我们就可以收集从你嘴里排出的所有气体，你不断地呼喊这些人，基本上每一分钟工作量都变得越来越难，直到你无法完成它。

And we're doing this in a cardiology center, and the cardiologists are usually waiting for their heart rate to get slightly elevated, and then they stop them because they're 85, 86 years old.

我们在心脏病中心做这件事，心脏病专家通常会等待他们的心率稍微升高，然后停止，因为他们已经 85、86 岁了。

And not only are we not stopping them, but we are screaming in their ears, just like, "Go, go, go."

我们不但没有阻止他们，反而在他们耳边尖叫，“走，走，走。”

Andrew Huberman:

安德鲁·休伯曼：

In Swedish or English?

瑞典语还是英语？

Dr. Andy Galpin:

安迪·加尔平博士：

In English, right?

用英语，对吧？

But it doesn't take a lot of translation when someone's screaming at your face like, "Go, go, go." So we ran them through a whole bunch of VO2 max tests, and we did the same thing for those folks back here in America.

但当有人对着你的脸尖叫“走，走，走”时，不需要太多翻译。因此，我们对他们进行了一系列最大摄氧量测试，并且我们对美国的那些人做了同样的事情。

And what was incredibly clear from that study was the VO2 max, you can think about these numbers, and this is what's called relative.

这项研究非常清楚地表明了最大摄氧量，你可以考虑一下这些数字，这就是所谓的相对值。

So, and the relative terms are milliliters per kilogram per minute.

因此，相对项是毫升每千克每分钟。

And so a standard number is about 18 is what we call the line of independence.

所以一个标准的数字大约是18，就是我们所说的独立线。

So if your VO2 max is below 18 milliliters per kilogram per minute, it's very hard for you to live by yourself.

因此，如果您的最大摄氧量低于每分钟每公斤 18 毫升，您就很难独自生活。

So your fitness is so low, you probably are going to need to have somebody living with you or you'll need to be in some sort of assisted living home.

因此，您的健康状况如此之低，您可能需要有人与您住在一起，或者您需要住在某种辅助生活之家。

So if you are in a VO2 max of 20 or 21 or 22, you're not below that line of independence, but you're on that threshold.

因此，如果您的最大摄氧量为 20、21 或 22，那么您并没有低于独立线，但您已经达到了该阈值。

And so what we found was our folks here in America, the group average was right around that number.

所以我们发现我们在美国的人们，群体平均值就在这个数字附近。

So they were living at home by definition.

所以按照定义，他们是住在家里。

We picked them to be people living by themselves in their 80s and not in a living room.

我们选择他们是 80 多岁的独居人士，而不是住在客厅里。

But they didn't have any bandwidth.

但他们没有任何带宽。

So if they got a cold or they had anything pop up where they lost a little bit of fitness, they were going to drop below that line and would probably have to go to some sort of assisted living situation.

因此，如果他们感冒了，或者发生了任何事情导致他们失去了一点健康，他们的健康状况就会低于该线，并且可能不得不去某种辅助生活场所。

The folks in Stockholm, the cross-country skiers, the group average was much closer to like 35 to 38 milliliters per kilogram per minute.

斯德哥尔摩的越野滑雪运动员的团体平均水平更接近每公斤每分钟 35 至 38 毫升。

Now, that number is about the VO2 max you would find for a normal college male.

现在，这个数字大约是普通大学男性的最大摄氧量。

And so these folks that were literally 80 or 90, the joke, if a saber-toothed tiger ran in the room or whatever, and it chased us down and we all had to run to see who didn't get eaten alive, the college men would probably have gotten eaten before the 90-year-olds.

所以这些80岁或90岁的人，开个玩笑，如果一只剑齿虎跑进房间或者其他什么东西，它追着我们，我们都必须跑去看看谁没有被活活吃掉，大学生可能会比90岁的人先被吃掉。

And in one case, we had a 92-year-old individual, and I think his VO2 max was 38, which was, in our estimation, a world record, the highest VO2 max for somebody over the age of 90.

在一个案例中，我们有一位 92 岁的老人，我认为他的最大摄氧量是 38，据我们估计，这是一项世界纪录，是 90 岁以上老人的最高摄氧量。

Andrew Huberman:

安德鲁·休伯曼：

May I ask, what is a typical resting heart rate for somebody very fit like these older Swedish cross-country skiers?

请问，对于像这些老年瑞典越野滑雪者这样非常健康的人来说，典型的静息心率是多少？

Let's say their number is 35 milliliters per kilogram in this VO2 max test, but since most of us don't have access to that-

假设在最大摄氧量测试中，他们的数字是每公斤 35 毫升，但由于我们大多数人都无法获得该数据 -

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

kind of equipment, but that we can measure our pulse rate-

一种设备，但我们可以测量我们的脉搏率-

Dr. Andy Galpin:

安迪·加尔平博士：

Yep

是的

Andrew Huberman:

安德鲁·休伯曼：

...

...

what was a typical resting heart rate, resting pulse rate?

典型的静息心率、静息脉搏是多少？

Dr. Andy Galpin:

安迪·加尔平博士：

Sub 60.

低于 60。

Andrew Huberman:

安德鲁·休伯曼：

Sub 60.

低于 60。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Typically, that's a good number to go off of for anybody, regardless of age.

通常，无论年龄大小，这对任何人来说都是一个不错的数字。

Anytime I see somebody above that, I'm going to start asking questions.

每当我看到有人在上面时，我就会开始问问题。

You'll see in the literature, people will say 60 to 80 is normal, and I don't agree with that at all.

你会在文献中看到，人们会说 60 到 80 是正常的，我根本不同意这一点。

If your resting heart rate is 75 beats per minute, there's either something going on or you're not fit.

如果您的静息心率为每分钟 75 次，则要么出现问题，要么您不健康。

Andrew Huberman:

安德鲁·休伯曼：

How much cross-country skiing were they doing on average in the previous, let's say, if we take the previous 20 years since they'd been longtime cross-country skiers, divide that by 20 years.

比方说，如果我们以他们长期从事越野滑雪以来的过去 20 年为基础，将其除以 20 年。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

On average, are these people cross-country skiing five hours a day, two hours a day, an hour a day?

平均而言，这些人越野滑雪是每天五个小时、两个小时还是一个小时？

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah, that's actually a good question.

是的，这实际上是一个好问题。

I don't remember.

我不记得了。

It's been many years.

已经很多年了。

But they were not doing it every single day, and the volume would not have shocked you.

但他们并不是每天都这样做，而且数量也不会让你感到震惊。

It was the consistency over 50 years that got them there.

正是 50 年来的坚持让他们取得了今天的成就。

Now, obviously, these people were, again, world champions and Olympic gold medalists in the 1940s and '50s, so they were elite.

现在，显然，这些人再次成为 20 世纪 40 年代和 50 年代的世界冠军和奥运会金牌得主，因此他们是精英。

They just continued consistently over time.

随着时间的推移，他们一直持续下去。

But it wasn't a shocking amount of physical fitness.

但这并不是令人震惊的身体素质。

They also didn't go out of their way To train hard.

他们也没有刻苦训练。

They were busy chopping wood, they were busy doing a number of other things, and then they just happened to do some of these races and ski a long way.

他们忙着砍柴，忙着做其他许多事情，然后他们碰巧参加了其中一些比赛并滑雪了很长一段路。

But it wasn't a crazy amount to where you're like, "Oh, that's great, but I could never hit that number." It was something much more reasonable.

但这并没有达到你会想的疯狂程度，“哦，那太好了，但我永远无法达到这个数字。”这是更合理的事情。

Andrew Huberman:

安德鲁·休伯曼：

So is the takeaway to be consistent about getting cardiovascular exercise, and we can define-

因此，关于心血管锻炼的结论是否一致，我们可以定义-

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

what consistent means in terms of days per week a little bit later, and I know we will.

稍后，每周几天的一致性意味着什么，我知道我们会的。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

What are some other examples?

还有哪些其他例子？

I love these examples from the real world.

我喜欢这些来自现实世界的例子。

Dr. Andy Galpin:

安迪·加尔平博士：

So here's the downside, though.

但这是缺点。

So I only told you about their VO2 max.

所以我只告诉你他们的最大摄氧量。

What I didn't tell you about is their leg strength and functionality.

我没有告诉你的是它们的腿部力量和功能。

And that part was no more superior than it was their counterparts who were not exercisers.

而这部分并不比那些不锻炼的人优越。

So what that showed really, really clearly, and many other studies have been done since then that look at the classic, what we call lifelong endurance exercisers.

所以，这确实非常清楚地表明了这一点，从那时起，人们就进行了许多其他研究，着眼于经典的，我们称之为终身耐力锻炼者的东西。

You will see, in general, their VO2 max, their cardiovascular function, their resting heart rate, their blood pressure.

一般来说，您会看到他们的最大摄氧量、心血管功能、静息心率和血压。

It will be markedly healthier than folks who don't exercise.

与不锻炼的人相比，它会明显健康。

It is extraordinarily clear that type of exercise is very important for chronic disease management.

非常明显的是，运动类型对于慢性病管理非常重要。

No doubt about it.

毫无疑问。

However, it is not sufficient for overall global health because it does almost nothing for leg strength, for any other marker of health, which we can talk about what are the things that are actually going to predict mortality more than most.

然而，这对于全球整体健康来说还不够，因为它对腿部力量和任何其他健康指标几乎没有任何作用，我们可以讨论哪些因素实际上比大多数因素更能预测死亡率。

So that was a big smashing indication that's like, hey, this is great.

所以这是一个重大的迹象，就像，嘿，这太棒了。

However, you're leaving things on the table for your overall health.

然而，为了你的整体健康，你要把一些事情留在桌面上。

Now, one could argue they're 80 and that they're doing pretty well.

现在，人们可能会说他们已经 80 岁了，而且过得相当不错。

But they weren't doing as well in these areas.

但他们在这些领域做得并不好。

And so a study we did later, actually, as a follow-up, was looking at monozygous twins.

因此，我们后来进行的一项研究实际上是作为后续研究，研究的是同卵双胞胎。

So this is actually interesting being a scientist.

所以作为一名科学家这实际上很有趣。

This is a classic example of one of my graduate students who had been in my lab for probably three or four years, and she was in our single fiber physiology lab.

这是我的一位研究生的一个典型例子，她在我的实验室工作了大概三四年，她在我们的单纤维生理学实验室。

And you imagine she's isolating individual muscle fibers from an athlete one by one with a tweezer, and she's going to do several thousand individual cells.

你可以想象她正在用镊子从运动员身上一根一根地分离出单独的肌肉纤维，她将分离出数千个单独的细胞。

So you're down there for hours, and things happen down there.

所以你在那里待了几个小时，然后事情就在那里发生了。

You kind of lose your mind.

你有点失去理智了。

And she was just kind of going on one day with one of my colleagues and just talking, and she's like, "Oh, yeah, my uncle is really, really fit" and something or other, and then, "Oh, yeah, he's a twin." And he was like, "Oh, is he monozygous?" And she's like, "Yeah."

有一天，她和我的一位同事一起聊天，她说，“哦，是的，我叔叔真的非常非常健康”之类的，然后，“哦，是的，他是双胞胎。”他说，“哦，他是单合子吗？”她说：“是的。”

Andrew Huberman:

安德鲁·休伯曼：

For those that don't know, monozygous are identical twins.

对于那些不知道的人来说，单卵双胞胎是同卵双胞胎。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah, which is interesting.

是的，这很有趣。

So you basically have-- What I'm setting up here is this is the perfect exercise scientific experiment.

所以你基本上已经——我在这里设置的是一个完美的运动科学实验。

Monozygous identical twins mean they have the exact same DNA.

同卵双胞胎意味着他们拥有完全相同的DNA。

So an egg was fertilized, split, and then two humans grew out of that with the exact same DNA.

于是，一个卵子受精、分裂，然后两个人就从其中长出了完全相同的 DNA。

And so now we can start answering the question, well, yeah, okay, what about maybe these cross-country skiers?

现在我们可以开始回答这个问题了，好吧，好吧，也许这些越野滑雪者怎么样？

Maybe they were just genetic freaks.

也许他们只是基因怪胎。

Maybe it didn't matter, like some people have...

也许这并不重要，就像有些人...

Well, genetics are always a component to it, but how much?

嗯，遗传学始终是其中的一个组成部分，但有多少呢？

Well, now we have a scenario lining up where it's like, wait a minute, you have monozygous twins.

好吧，现在我们有一个场景，就像，等一下，你有同卵双胞胎。

So we have a replica of a human being, exact same DNA.

所以我们有一个人类的复制品，具有完全相同的 DNA。

The only differences that we would see in their physiology now would be due to lifestyle circumstances.

我们现在在他们的生理机能中看到的唯一差异是由于生活方式环境造成的。

Interesting.

有趣的。

So monozygous twin, a dad and uncle, right?

那么单卵双胞胎，一个爸爸和叔叔，对吗？

Uh-huh.

嗯嗯。

Great.

伟大的。

Do they exercise?

他们锻炼身体吗？

Well, one of them does.

嗯，其中之一确实如此。

He's a lifelong endurance exercise.

他是一个终生的耐力锻炼者。

Runner, cyclist, swimmer, Ironman, all these things.

跑步者、自行车手、游泳者、铁人三项，所有这些。

What about the other one?

另一位呢？

Nope, he doesn't exercise at all.

不，他根本不运动。

And at that point, I wanted to kill my graduate student because I'm like, "You've been in my lab for three years, or more probably, and you've never told me that in your household is the perfect scientific experiment for exercise you could ever create." And the look on her face when my colleague and I were staring at her, she's just like, "Oh my God." So I'm like, "Call them right now.

那时，我想杀死我的研究生，因为我想，“你在我的实验室里呆了三年，或者更可能，你从来没有告诉我，在你的家里有一个你可以创造的完美的锻炼科学实验。”当我和我的同事盯着她看时，她脸上的表情就像是，“天哪。”所以我想，“现在就给他们打电话。

They are coming in the lab.

他们要进实验室了。

We'll fly them in from Chicago.

我们将用飞机将他们从芝加哥运来。

I don't care what we have to do, we're getting them in." And so I wanted to actually, going back to the model that was first developed by the Harvard Fatigue Lab, one thing that's interesting about that community is they started off with the concept of trying to examine human performance through a holistic lens.

我不在乎我们要做什么，我们只是让他们进来。”所以我实际上想回到哈佛疲劳实验室最初开发的模型，该社区有趣的一件事是他们从尝试通过整体镜头检查人类表现的概念开始。

And so it was the antithesis of looking at either organ by organ.

因此，这与逐个器官地观察是相反的。

So we're going to only look at the cardiovascular system, or only going to look at skeletal muscle.

所以我们将只关注心血管系统，或者只关注骨骼肌。

And then we're saying we're looking at this entire picture.

然后我们说我们正在考虑整个情况。

And so that model we wanted to carry through in these twins, and I said, "All right, I want to bring them in the lab, but I'm not just going to look at one system.

所以我们想在这对双胞胎身上采用这个模型，我说：“好吧，我想把它们带进实验室，但我不只是要看看一个系统。

I want to do everything." So we took stool samples, we took blood, we did vertical jump tests, we did maximum strength tests, we did MRIs of muscle mass, we did VO2 max tests, we did efficiency stuff, we did genetic testing, we did an IQ test, we did psychological battery.

我想做一切。”所以我们采集了粪便样本，采集了血液，进行了垂直跳跃测试，进行了最大力量测试，进行了肌肉质量核磁共振成像，进行了最大摄氧量测试，进行了效率测试，进行了基因测试，进行了智商测试，进行了心理电池测试。

We wanted to look at everything to figure out of these things, what differ between the twins, and if so, the second key question there is by how much?

我们想了解一切，找出双胞胎之间的差异，如果有的话，第二个关键问题是差异有多大？

So can I improve my VO2 max?

那么我可以提高我的最大摄氧量吗？

Sure.

当然。

Everyone knows that, but how much?

大家都知道，但是有多少呢？

Can it change by 5%, 80%?

能改变5%、80%吗？

Where's the number?

号码在哪里？

And so putting some quantification on this was very important.

因此对此进行一些量化非常重要。

And so again, we had another example of a classic endurance-only training paradigm compared to a non.

如此，我们又得到了另一个经典的仅耐力训练范例与非耐力训练范例的对比例子。

So this is a person who I think is a truck driver by vocation, which is I think he actually drove for a potato chip company, which was even funnier.

所以我认为这是一个以卡车司机为职业的人，我认为他实际上是为一家薯片公司开车，这更有趣。

The endurance athlete actually was great because like any endurance people, he had physical books of all of his training mileage for the last 35 years, and we just went through them.

这位耐力运动员实际上很棒，因为像任何耐力运动员一样，他有过去 35 年所有训练里程的实体书，我们只是浏览了一下。

And we calculated the total amount of miles he ran, his averages, his heart rates per time.

我们计算了他跑步的总里程数、平均值、每次心率。

We had this unbelievable thing, like what races he was in, he had the documentation.

我们有一件令人难以置信的事情，比如他参加了哪些比赛，他有文件。

It was just totally nuts.

这简直是​​疯了。

Like something that endurance people are shaking their head right now going, "Oh, yeah, I got that too." And everyone else is like-

就像那些有耐力的人现在摇头说：“哦，是的，我也明白了。”其他人都像——

Andrew Huberman:

安德鲁·休伯曼：

Yeah, endurance folks are pretty nerdy.

是的，有耐力的人都很书呆子。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah, they're super nerdy, right?

是的，他们非常书呆子，对吧？

So it was great because now we could validate as close as one could to actually how much he ran and things like that.

所以这很棒，因为现在我们可以尽可能接近地验证他实际跑了多少以及类似的事情。

So they had about a 35-year discord.

因此他们之间有长达35年的不和。

They both exercised up through high school.

高中时期他们都坚持锻炼。

About 18, they stopped doing it, and by the time we brought them in the lab, they're in their mid-50s.

大约 18 岁时，他们就不再这样做了，当我们把他们带进实验室时，他们已经 50 多岁了。

So it was about 35 years of difference.

所以相差大约 35 年。

And when we ran them through The testing, if you look at the measures that were similar to the Sweden study, it was almost identical.

当我们对它们进行测试时，如果你看看与瑞典研究类似的措施，它几乎是相同的。

The exercising twin was significantly better at things like a lipid panel, resting heart rate, blood pressure, VO2 max.

锻炼的双胞胎在血脂、静息心率、血压、最大摄氧量等方面明显更好。

Any of those markers as predicted were much better.

正如预测的那样，这些标记中的任何一个都要好得多。

What was very interesting, though, was the things that were in the middle.

不过，非常有趣的是中间的东西。

First of all, their total amount of muscle mass was almost identical, like to the gram, within the margin of error of a DEXA scan could possibly ever be.

首先，他们的肌肉质量总量几乎相同，以克为单位，在 DEXA 扫描的误差范围内。

The non-exerciser, though, was a little bit fatter.

不过，不锻炼的人稍微胖了一点。

So the difference in actual body weight was explained almost entirely by body fat or non-lean tissue, really.

因此，实际体重的差异几乎完全可以用身体脂肪或非瘦组织来解释。

Same story.

同样的故事。

So okay, like no one's surprised there that the exerciser was a little bit leaner, even though it didn't change the total amount of muscle mass at all.

好吧，没有人会对锻炼者变得更瘦一点感到惊讶，尽管它根本没有改变肌肉质量的总量。

When we looked at some of the more functional tests, and we looked at things like muscle quality, so this is a metric you can get from an ultrasound.

当我们查看一些功能性测试时，我们会查看肌肉质量等内容，因此这是您可以从超声波中获得的指标。

You can kind of think about this as how much fat is inside the tissue, which is sometimes an advantage for an endurance athlete to have a little bit more of what are called intramuscular triglycerides, because it's a fuel directly in the tissue.

你可以将其想象为组织内有多少脂肪，这有时对于耐力运动员来说是一个优势，多一点所谓的肌内甘油三酯，因为它是组织中直接的燃料。

But in general, the exercise or the muscle quality was not in favor of the exerciser.

但总的来说，锻炼或肌肉质量并不利于锻炼者。

If you looked at the performance testing and if you looked at strength, it favored the non-exerciser.

如果你看一下性能测试和力量测试，你会发现它对非锻炼者有利。

And so now again, we have the same finding we saw in our Sweden study, but in identical twins.

现在，我们再次得到了与瑞典研究中相同的发现，但是是在同卵双胞胎中。

And so it really, really highlighted the fact that if you want to move forward with optimal health, simply picking one silo is not going to get you there.

因此，它确实非常强调了这样一个事实：如果您想以最佳健康状态前进，仅仅选择一个孤岛是无法实现这一目标的。

Andrew Huberman:

安德鲁·休伯曼：

One silo meaning just running, just cycling.

“一筒仓”意味着只是跑步、只是骑自行车。

Dr. Andy Galpin:

安迪·加尔平博士：

Right.

对。

Andrew Huberman:

安德鲁·休伯曼：

Does this mean that the twin that did not exercise could jump higher or win an arm wrestling competition?

这是否意味着不锻炼的双胞胎可以跳得更高或赢得扳手腕比赛？

Not that that's a vital thing to be able to do, but just in terms of measuring strength, it's our isometric strength.

这并不是说这是一件至关重要的事情，但就测量力量而言，它是我们的等距力量。

Was the non-exercising twin stronger-

不运动的双胞胎是否更强？

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

or at least as strong as their exercising twin?

或者至少和他们锻炼的双胞胎一样强壮？

Dr. Andy Galpin:

安迪·加尔平博士：

Yes, particularly in grip strength.

是的，特别是在握力方面。

Yep, and any of the measures like the vertical jump, leg extension power, and a number of things, they often favored the non-exerciser.

是的，无论是垂直弹跳、腿部伸展力量还是其他一些指标，他们通常都偏向于不锻炼的人。

Which you're still a little bit of a chicken and egg.

你仍然是先有鸡还是先有蛋。

You don't know if necessarily the endurance training reduced that other twin's strength, or it doesn't even really matter per se.

你不知道耐力训练是否必然会降低另一个双胞胎的力量，或者它本身并不重要。

I think the highlight of it is, can you change some of these metrics of VO2 max?

我认为它的亮点是，你能改变其中一些最大摄氧量指标吗？

Yeah.

是的。

Not even close.

甚至还差得远。

These things are very responsive regardless of your genetics.

无论您的基因如何，这些东西都非常敏感。

Your genetics will give you a starting place very clearly.

你的基因将为你提供一个非常清晰的起点。

Even the non-exerciser was a pretty healthy guy, so they were in a good spot.

即使是不锻炼的人也是一个非常健康的人，所以他们处于一个很好的位置。

His mid-50s, doesn't exercise, doesn't really pay attention to his diet at all, and he was in pretty good shape.

他50多岁了，不运动，根本不注意饮食，而且身体状况还不错。

However, if you want to actually move progress and move for high functionality, you have to do something besides just run, just distance run.

然而，如果你想真正取得进展并获得高功能，你必须做一些除了跑步之外的事情，只是长跑。

Now, I could say the same thing for strength training.

现在，我可以对力量训练说同样的话。

That alone, because I don't want to make this seem like I'm saying endurance exercise is...

仅此一点，因为我不想让这看起来像是我在说耐力运动是......

It worked.

它起作用了。

In both these studies, those folks were much better off in metrics that are incredibly important to mortality, how long you're going to live, VO2 max, et cetera.

在这两项研究中，这些人在对死亡率、寿命、最大摄氧量等极其重要的指标上表现得更好。

It's just not going to get there in terms of strength.

只是就实力而言，还达不到那个地步。

We took a look at muscle fiber physiology as well, which is very interesting.

我们还研究了肌纤维生理学，这非常有趣。

So what I mean is there's generally two types of muscle fibers, fast twitch and slow twitch.

我的意思是，通常有两种类型的肌纤维，快肌纤维和慢肌纤维。

And one of the things that is a hallmark of aging is a selective reduction in fast twitch fibers.

衰老的标志之一是快肌纤维的选择性减少。

And that's because it's difficult to activate them unless you're doing high force activities.

这是因为除非您正在进行高强度活动，否则很难激活它们。

You're going to activate slow twitch fibers doing almost any activity of daily living, and so they stay around.

几乎所有的日常生活活动都会激活慢肌纤维，因此它们会一直存在。

Fast twitch fibers, unless you're doing something of high force, are going to not be used, and they're not going to be kept around.

除非您正在做一些高强度的事情，否则快肌纤维将不会被使用，并且它们不会被保留。

And that's a problem because when you look at things like the need for leg strength through aging, the ability to catch yourself from a fall, these things are incredibly important.

这是一个问题，因为当你考虑到随着年龄的增长对腿部力量的需求，以及从跌倒中站起来的能力等事情时，这些事情都非常重要。

If you don't have fast twitch fibers, you don't have the speed to get your foot out in front of you on time, and you don't have the eccentric strength to stop the fall from happening.

如果你没有快肌纤维，你就没有足够的速度及时将脚伸出你的面前，也没有离心的力量来阻止跌倒的发生。

And so if you look across, again, the aging literature, they're very clear about the importance of maintaining strength and fast twitch fibers over time.

因此，如果您再次浏览有关衰老的文献，您会发现它们非常清楚随着时间的推移保持力量和快肌纤维的重要性。

So we know that this is an important distinction here overall, and people will often talk about, okay, how much of that is genetically determined?

所以我们知道，总的来说，这是一个重要的区别，人们经常会谈论，好吧，其中有多少是由基因决定的？

Can I change my fiber type?

我可以改变我的纤维类型吗？

And the answer there is resoundingly yes.

答案是肯定的。

And can I change it with exercise?

我可以通过锻炼来改变它吗？

And the answer is absolutely you can.

答案是绝对可以。

And then the next question is, how much?

那么下一个问题是，多少钱？

So now, again, we're going to see an order of magnitude.

所以现在，我们将再次看到一个数量级。

In general, without going too far down an area that maybe we could save for later, each one of your muscles in your body has a different percentage of fast twitch and slow twitch.

一般来说，在我们可能可以留到​​以后使用的区域中，您身体的每一块肌肉都有不同的快肌动和慢肌动百分比。

For example, your calf.

例如，你的小腿。

If you look at your soleus, which is kind of the smaller one that goes in the back, that's generally mostly slow twitch, typically 80% or so slow twitch.

如果你观察你的比目鱼肌，这是一种位于后面的较小的肌腱，通常大部分是慢肌动，通常 80% 左右是慢肌动。

The gastroc, which is the other one right next to it, so if you were to point your toe next to your face and that part that kind of flexes out in the middle pops out, that's your gastroc.

腓肠肌，就是它旁边的另一个，所以如果你把脚趾放在你的脸旁边，中间弯曲的部分就会弹出，那就是你的腓肠肌。

That is almost the inverse.

这几乎是相反的。

So it's generally 80% fast twitch, maybe 20% slow twitch.

所以一般来说 80% 是快肌动，也许 20% 是慢肌动。

Generally anything anti-postural or postural, rather, anti-gravity, spinal erectors, things that are meant to keep you up or moving all day are going to be slow twitch, and things like your hamstrings, which are for explosion, are going to be fast twitch.

一般来说，任何反姿势或姿势的东西，更确切地说，反重力的东西，竖脊肌，那些让你整天保持站立或移动的东西都将是慢肌腱，而像你的腿筋这样的东西，它是为了爆发，将是快肌腱。

Well, we biopsied the quad in these individuals, and in that muscle it's generally about 50/50 fast twitch, slow twitch, as a really broad number.

好吧，我们对这些人的股四头肌进行了活组织检查，在该肌肉中，通常大约有 50/50 的快肌动和慢肌动，这是一个非常广泛的数字。

Well, one of the things that we found was in the non-exerciser, it was almost textbook what you would predict.

好吧，我们发现的事情之一是在非锻炼者身上，这几乎是教科书上你所预测的。

It was about 50% or so slow twitch, a little bit of percentage of fast twitch, and then about 20% of what are these called hybrid fibers, which are a hallmark of inactivity.

大约 50% 左右是慢肌纤维，一小部分是快肌纤维，然后是大约 20% 的混合纤维，这是不活动的标志。

All right, great.

好吧，太好了。

In the exerciser, it was about 95% slow twitch.

在锻炼者中，大约 95% 是慢肌纤维。

And so it's extremely clear.

所以这是非常清楚的。

Again, I don't know if maybe their set point was a little bit higher towards that and the non-exerciser devolve down to his place or the other one, but it doesn't matter.

再说一次，我不知道他们的设定点是否会稍微高一点，并且非锻炼者会下降到他的位置或另一个位置，但这并不重要。

You're going from 40% slow twitch in one case to 95% slow twitch in another case.

您将从一种情况下的 40% 慢肌动变为另一种情况下的 95% 慢肌动。

It shows you that the limits of physiological adaptation are darn near boundless given enough exposure, and in this case, 35 years of extremely consistent training, and his muscle morphology was completely different than his identical twin with the exact same DNA.

它向你表明，只要有足够的暴露，生理适应的极限几乎是无限的，在这种情况下，经过 35 年极其一致的训练，他的肌肉形态与他具有完全相同 DNA 的同卵双胞胎完全不同。

Andrew Huberman:

安德鲁·休伯曼：

Those are two beautiful examples of people doing endurance work for a number of years, and what that gives them in terms of benefits and functionality.

这是人们进行多年耐力训练的两个美丽例子，以及这给他们带来的好处和功能。

Has the opposite experiment been done or observed where somebody just weight lifted or just sprinted for a number of years?

是否做过或观察过相反的实验，其中有人只是举重或短跑几年？

I don't know that there's a identical twin control.

我不知道有一个相同的双胞胎控件。

That's a little-

那是一点——

Dr. Andy Galpin:

安迪·加尔平博士：

No. I wish we had a third twin

不，我希望我们有第三个双胞胎

Andrew Huberman:

安德鲁·休伯曼：

...

...

too much to ask for, right?

要求太多了，对吧？

Triplets.

三胞胎。

Okay, so triplets out there, if you're exercising in different ways or people who have triplets, maybe you assign one kid to be a runner, one kid to be a weightlifter, and the other one to be sedentary.

好吧，所以三胞胎，如果你以不同的方式锻炼或者有三胞胎的人，也许你会指派一个孩子去跑步，一个孩子去举重，另一个孩子去久坐。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

Please don't do experiments like that.

请不要做这样的实验。

But the expectation, as I understand it, would be that the person that sprints or that does heavy squats, explosive work, would then have more fast twitch muscle fibers in their quad, and their non-exercising counterpart would have fewer.

但据我了解，人们的期望是，冲刺或进行大重量深蹲、爆发力训练的人，其股四头肌中会有更多的快肌纤维，而不锻炼的人则有更少的快肌纤维。

That would make sense.

这是有道理的。

But what happens if you assess the endurance level in somebody who's just done strength training or just sprinted?

但是，如果您评估刚刚完成力量训练或刚刚短跑的人的耐力水平，会发生什么？

Dr. Andy Galpin:

安迪·加尔平博士：

Yep.

是的。

So we don't have those data specifically.

所以我们没有具体的这些数据。

We're actually just starting to have studies come out on lifelong strength trainers, and there's actually a very good reason for this, which is a whole story we can get into.

实际上，我们刚刚开始对终身力量训练师进行研究，这实际上有一个很好的理由，这是我们可以深入了解的整个故事。

But the quick answer is we don't have a lot of people who've been lifting weights for 30-plus years.

但简单的回答是，我们并没有很多人坚持举重超过 30 年。

We have a whole swath of people who've been doing endurance training for that long.

我们有一大批人已经进行了这么长时间的耐力训练。

Andrew Huberman:

安德鲁·休伯曼：

Is that because fewer people have been weight training, or are the weight trainers all dead?

是因为重量训练的人越来越少了，还是重量训练师都死了？

Dr. Andy Galpin:

安迪·加尔平博士：

You got to go back to the 1953, 1954.

你必须回到 1953 年、1954 年。

You had two major things happen that changed the entire course of exercise physiology and exercise science, and really exercise as we know it.

发生了两件大事，改变了运动生理学和运动科学的整个过程，也改变了我们所知道的真正的运动。

It's important to understand the history of our field.

了解我们这个领域的历史很重要。

A lot of the questions I get are based on false assumptions of what exercise can and can't do.

我收到的很多问题都是基于对运动能做什么和不能做什么的错误假设。

As an example, questions like momentum.

例如，诸如动量之类的问题。

Should I use momentum?

我应该使用动量吗？

Or that's cheating.

或者说这就是作弊。

Or it doesn't work, it compromises my results.

或者它不起作用，它会影响我的结果。

It's actually totally untrue.

这实际上是完全不真实的。

There are excellent reasons when you should use momentum when you lift.

当你举重时应该利用动量，这是有充分理由的。

There are reasons when you should not.

您不应该这样做是有原因的。

It is sometimes very beneficial to go fast with the exercise repetitions, sometimes very slow and controlled is better.

有时快速重复练习非常有益，有时非常慢且有控制的则更好。

Any question I get, in fact, I'm very infamous for always responding with, "It depends." The reason I say it depends is it depends on the goal.

事实上，无论我收到什么问题，我总是以“视情况而定”来回答，这是非常臭名昭著的。我之所以说这取决于目标，是因为这取决于目标。

When you're training for speed or power or muscular endurance, the answer to some of these very common question differs.

当您进行速度、力量或肌肉耐力训练时，其中一些非常常见的问题的答案会有所不同。

What people fail to realize is they think they're asking the right question because they don't understand this history.

人们没有意识到的是，他们认为自己问的是正确的问题，因为他们不了解这段历史。

What's being planted in your brain subconsciously is driving that question, and it's not necessarily the right one.

潜意识中植入你大脑的东西正在推动这个问题，而且它不一定是正确的。

So if we walk through that a little bit, you'll see what that field has led to, why you think certain things matter when they actually don't, or maybe your assumptions are incorrect, and then exactly what to do about them.

因此，如果我们稍微回顾一下这个问题，您就会明白该领域导致了什么，为什么您认为某些事情很重要，而实际上它们并不重要，或者您的假设可能是错误的，然后确切地知道如何处理它们。

Andrew Huberman:

安德鲁·休伯曼：

I'd like to take a brief break and acknowledge our sponsor, Athletic Greens.

我想稍微休息一下，并向我们的赞助商运动绿党表示感谢。

Athletic Greens is a vitamin, mineral, probiotic, and adaptogen drink designed to help you meet all of your foundational nutritional needs.

Athletic Greens 是一种维生素、矿物质、益生菌和适应原饮料，旨在帮助您满足所有基本营养需求。

I've been taking Athletic Greens daily since 2012, so I'm delighted that they're a sponsor of this podcast.

自 2012 年以来，我每天都服用 Athletic Greens，所以我很高兴他们是这个播客的赞助商。

The reason I started taking Athletic Greens, and the reason I still take Athletic Greens once or twice a day, is that it helps me meet all of my foundational nutritional needs.

我开始服用运动绿色食品的原因，以及我仍然每天服用一两次运动绿色食品的原因，是它可以帮助我满足我所有的基本营养需求。

That is, it covers my vitamins, my minerals, and the probiotics are especially important to me.

也就是说，它涵盖了我的维生素、矿物质，而益生菌对我来说尤其重要。

Athletic Greens also contains adaptogens, which are critical for recovering from stress, from exercise, from work, or just general life.

运动绿叶蔬菜还含有适应原，这对于从压力、锻炼、工作或一般生活中恢复至关重要。

If you'd like to try Athletic Greens, you can go to athleticgreens.com/huberman to claim a special offer.

如果您想尝试 Athletic Greens，可以访问 Athleticgreens.com/huberman 申请特别优惠。

They'll give you five free travel packs, and they'll give you a year's supply of vitamin D3K2.

他们会为您提供五个免费旅行包，并为您提供一年的维生素 D3K2。

Again, if you'd like to try Athletic Greens, go to athleticgreens.com/huberman to claim the special offer.

再次强调，如果您想尝试 Athletic Greens，请访问 Athletic Greens.com/huberman 获取特别优惠。

Dr. Andy Galpin:

安迪·加尔平博士：

So in 1953, 1954, you had Roger Bannister breaking the four-minute mile, so sub four-minute mile, and then you also had Sir Edmund Hillary and then his Sherpa, Norgay, summit Everest in the same basically two-year span.

因此，在 1953 年和 1954 年，罗杰·班尼斯特 (Roger Bannister) 打破了四分钟一英里，也就是四分钟一英里的纪录，然后埃德蒙·希拉里 (Edmund Hillary) 爵士和他的夏尔巴人诺尔盖 (Norgay) 在同样的两年时间内登顶了珠穆朗玛峰。

That exact same year after that was the formation of what's called the American College of Sports Medicine.

同年，美国运动医学学院成立。

Now, that is still around today.

现在，这种情况仍然存在。

It is the preeminent group for this exercise as medicine.

它是这项运动作为药物的杰出群体。

So if you're interested in things like exercise for obesity prevention, for cancer treatment, for things like that, it's not really sports medicine, it's more for clinical exercise.

因此，如果你对运动预防肥胖、癌症治疗等感兴趣，那么它并不是真正的运动医学，它更多的是临床运动。

That's the place to go, American College of Sports Medicine.

那就是你该去的地方，美国运动医学学院。

So we have this launching of both a ton of people wanting to start doing endurance exercise and start swimming and cycling and running, and then you have a launch of people coming off of the back of the Harvard Fatigue Lab.

因此，我们有大量想要开始进行耐力锻炼、开始游泳、骑自行车和跑步的人，然后还有来自哈佛疲劳实验室后面的人。

So the fatigue lab actually shut down in 1947.

因此，疲劳实验室实际上于 1947 年关闭。

So you have these people interested in physical fitness, but nowhere to go.

所以这些人对健身感兴趣，但无处可去。

Well, all those people left the Harvard Fatigue Lab and started their own labs, their places.

好吧，所有这些人都离开了哈佛疲劳实验室，开始了自己的实验室、自己的地方。

So you've launched the careers of people like Dave Costill and John Halazi and some of these very famous exercise physiologists, and they start building laboratories, and we start, for the first time ever, studying the science of exercise.

因此，戴夫·科斯蒂尔（Dave Costill）和约翰·哈拉齐（John Halazi）等人以及其中一些非常著名的运动生理学家开始了职业生涯，他们开始建造实验室，而我们有史以来第一次开始研究运动科学。

So years go by and these people happen.

这么多年过去了，这些人就出现了。

The 1960s, the 1970s is what we call the runner's boom.

20世纪60年代、1970年代就是我们所说的跑步者热潮。

In fact, if you look at the numbers of people who are doing marathons, it explodes through these two-decade spans.

事实上，如果你看看参加马拉松比赛的人数，就会发现在这两个十年的时间里，参加马拉松的人数呈爆炸式增长。

Because we could do these endurance feats.

因为我们可以做到这些耐力壮举。

Notice both those feats were endurance.

请注意，这两项壮举都是耐力。

Running short-term as well as going over there.

短期跑步以及去那里。

No one has thought anything about strength training, and here's why.

没有人考虑过力量训练，原因如下。

In the late 1880s, there was a very famous physician named George Winship, I think was his name Who was a big proponent of strength training.

在 1880 年代末，有一位非常著名的医生，名叫乔治·温希普（George Winship），我想这就是他的名字，他是力量训练的大力支持者。

Well, he died in like in the age of 50 something of a heart attack, and that terrified people of strength training for 70 years because they're like, "Whoa, whoa, whoa.

嗯，他在 50 岁时死于心脏病，这让 70 年来进行力量训练的人感到害怕，因为他们会说，“哇，哇，哇。

That stuff will kill you." Because he was a doctor, he was trying, he was running around the country doing these exhibitions and purporting it, and then he died.

那东西会杀了你。”因为他是一名医生，他在努力，他在全国各地跑来跑去，做这些展览并声称这样做，然后他死了。

Andrew Huberman:

安德鲁·休伯曼：

It's sort of like Atkins-

这有点像阿特金斯——

Dr. Andy Galpin:

安迪·加尔平博士：

100%

100%

Andrew Huberman:

安德鲁·休伯曼：

...

...

dying.

快死了。

Although some people say he died of a heart attack, other people said he fell through the ice into cold water.

虽然有人说他死于心脏病，但也有人说他是从冰里掉进冷水里的。

That's debated.

这是有争议的。

But the fact that a heavy proponent-

但事实上，一个坚定的支持者——

Dr. Andy Galpin:

安迪·加尔平博士：

Correct

正确

Andrew Huberman:

安德鲁·休伯曼：

...

...

of a given nutrition plan dies suddenly-

给定营养计划的突然死亡-

Dr. Andy Galpin:

安迪·加尔平博士：

Yep

是的

Andrew Huberman:

安德鲁·休伯曼：

...

...

not good for business.

不利于生意。

Dr. Andy Galpin:

安迪·加尔平博士：

So now, the little storm is brewing.

所以现在，小风暴正在酝酿。

1940s, and I'm going back a little bit, but bear with me for a second.

1940 年代，我要稍微回顾一下，但请耐心听一下。

There's a guy named Peter Karpovich, and he's a scientist out of Springfield, like the decorated physical education, PE, like that's a legendary place, Springfield College.

有一个叫彼得·卡波维奇的人，他是斯普林菲尔德的一名科学家，喜欢装饰性的体育教育，就像斯普林菲尔德学院是一个传奇的地方。

And he is anti-strength training for a lot of the same reasons.

出于同样的原因，他也进行了反力量训练。

And his entire career talked about, "No, do this." He's the one that launched these ideas that strength training will make you lose flexibility, it will be bad for kids, like all these things that we know now are clearly not true.

他的整个职业生涯都在谈论，“不，这样做。”他是提出这些想法的人，即力量训练会让你失去灵活性，这对孩子不利，就像我们现在知道的所有这些事情显然都是不正确的。

He's proponent of these things.

他是这些事情的支持者。

And there's a show that happened at Springfield College and a guy named Bob York, and if you, York Barbell-

斯普林菲尔德学院有一个节目，一个叫鲍勃·约克的人，如果你，约克·巴贝尔——

Andrew Huberman:

安德鲁·休伯曼：

Mm-hmm

嗯嗯

Dr. Andy Galpin:

安迪·加尔平博士：

...

...

that's still around today.

今天仍然如此。

He's going around the country and putting on these exhibitions, they come to Springfield, and it's sort of like a new aged, like social media thing where it's like the students know what's about to happen because Karpovich shows up to this event and everyone knows he hates strength training, and everyone's like waiting for it to end just to see what he's going to say.

他在全国各地举办这些展览，他们来到斯普林菲尔德，这有点像新时代的社交媒体，学生们知道会发生什么，因为卡波维奇出现在这个活动上，每个人都知道他讨厌力量训练，每个人都在等待它结束，只是想看看他会说什么。

So this whole exhibition goes on and these people are doing...

所以整个展览还在继续，这些人正在做……

Now, you got to remember back in the time, like bodybuilding, weightlifting, powerlifting, strongman, it's like all the same thing.

现在，你必须记住过去，就像健美、举重、力量举重、大力士一样，它们都是一样的。

There's no differentiation yet.

还没有什么区别。

And it finishes and Karpovich stands up and like the crowd goes silent.

比赛结束后，卡尔波维奇站了起来，就像人群安静下来一样。

And he just asks one question, and he just points to one of the guys and says, "Scratch your back." And now he's just assuming and waiting for the guy to be like, "Ah," and not be able to put his hand behind his head.

他只问了一个问题，然后指着其中一个人说：“挠挠你的背。”现在他只是假设并等待那个人发出“啊”的声音，而无法将手放在脑后。

And I think he pointed to John Gimmick, who's like a famous bodybuilder.

我认为他指的是约翰·吉米克（John Gimmick），他就像一位著名的健美运动员。

And he reached back and scratched his back, no problem.

他伸手挠了挠背，没问题。

And then they proceeded to grab two dumbbells, I think they were 50-pound dumbbells, and do a backflip, standing backflip with both in each hand.

然后他们抓起两个哑铃，我想是50磅重的哑铃，然后做一个后空翻，站立后空翻，双手各握。

They start doing the splits on stage, and they start performing all kinds of physical function tests.

他们开始在舞台上进行劈叉，并开始进行各种身体功能测试。

And Karpovich is stunned.

卡波维奇惊呆了。

He's like, "Holy shit," he has nothing to say.

他就像，“天啊，”他无话可说。

He leaves there and his whole life has changed.

他离开了那里，他的整个生活都改变了。

All these things he was claiming were shown in his face to be false.

他所声称的所有这些事情在他的脸上都被证明是错误的。

He does a 180 on his career.

他的职业生涯发生了180°的转变。

He starts running study after study on strength training and starts finding immediately there are no detriments to strength training in terms of like global health, right?

他开始进行一项又一项关于力量训练的研究，并立即开始发现力量训练对全球健康等方面没有任何损害，对吗？

Of course, you can do it wrong and things like that.

当然，你也可能会做错事或类似的事情。

And in fact, here comes a whole bunch of benefits.

事实上，这带来了很多好处。

So through the 1950s, while this thing's going on with the endurance folks, no one's still strength training because there's no record to see.

因此，整个 20 世纪 50 年代，尽管耐力运动爱好者们都在进行这种事情，但没有人仍在进行力量训练，因为没有记录可看。

There's no American College of Sports Medicine, there's no societies, there's no science.

没有美国运动医学学院，没有社团，没有科学。

We're not sure it's safe.

我们不确定它是否安全。

And meanwhile, Karpovich is just hammering study after study after study showing you it's safe, it's safe, it's safe, but it hasn't picked up yet.

与此同时，卡尔波维奇正在不断地进行一项又一项的研究，表明它是安全的，它是安全的，它是安全的，但它还没有恢复。

And then everything changed in 1977.

然后一切都在 1977 年发生了变化。

Thank you, Arnold Schwarzenegger.

谢谢你，阿诺施瓦辛格。

He came out with the trifold.

他带着三折走了出来。

He hits you with "Pumping Iron," which I know you know that movie, right?

他用《Pumping Iron》打动了你，我知道你知道那部电影，对吧？

"Pumping Iron"?

“抽铁”？

Andrew Huberman:

安德鲁·休伯曼：

It's an interesting movie, even for those not interested in bodybuilding.

即使对于那些对健美不感兴趣的人来说，这也是一部有趣的电影。

It's a very interesting movie because it really gives a window into not just him, but the way in which weight training started to show up as a regular practice.

这是一部非常有趣的电影，因为它不仅让我们了解他，还让我们了解举重训练开始成为一种常规练习的方式。

Dr. Andy Galpin:

安迪·加尔平博士：

Right.

对。

Andrew Huberman:

安德鲁·休伯曼：

When I was growing up, the only people who weight trained were people preparing for football.

在我的成长过程中，唯一进行重量训练的人是为足球做准备的人。

Dr. Andy Galpin:

安迪·加尔平博士：

Mm-hmm.

嗯嗯。

Andrew Huberman:

安德鲁·休伯曼：

Bodybuilders who basically didn't exist in the town where I grew up, and the only people who did yoga were like yogis doing Bikram.

在我长大的小镇上基本上不存在健美运动员，唯一做瑜伽的人就是做高温瑜伽的瑜伽士。

Dr. Andy Galpin:

安迪·加尔平博士：

Right.

对。

Andrew Huberman:

安德鲁·休伯曼：

But now you drive through any major American city or European city, and there is yoga studios, there's gyms with free weights.

但现在你开车穿过任何一个美国主要城市或欧洲城市，那里都有瑜伽馆，有举重健身房。

Dr. Andy Galpin:

安迪·加尔平博士：

Yep.

是的。

Andrew Huberman:

安德鲁·休伯曼：

Arnold Schwarzenegger is largely responsible, I think, for initiating that shift.

我认为，阿诺·施瓦辛格对引发这一转变负有主要责任。

Dr. Andy Galpin:

安迪·加尔平博士：

Yep, because think about it.

是的，因为考虑一下。

He hit us with "Pumping Iron", "Conan", and then "The Terminator" almost in back to back, like very close within years.

他用《钢铁侠》、《柯南》和《终结者》几乎是背靠背地打动了我们，几年之内就非常接近了。

So you've got this whole cascade of the '70s of people running, cycling, and swimming.

所以你看到了 70 年代人们跑步、骑自行车和游泳的整个过程。

Now science is starting to come out that it's not dangerous and maybe actually some benefit, and then boom.

现在科学开始证明它并不危险，而且实际上可能有一些好处，然后繁荣起来。

Not only is it not bad for you, it can make you into a real-world superhero.

它不仅对你没有坏处，而且可以让你成为现实世界的超级英雄。

I mean, think about the psychology of a child growing up watching somebody like Conan.

我的意思是，想想一个看着柯南这样的人长大的孩子的心理。

Think about what Batman looked like in the 1950s and '60s, right?

想想 20 世纪 50 年代和 60 年代的蝙蝠侠是什么样子，对吧？

And then boom.

然后繁荣。

I can look like that?

我可以这样看吗？

Now, not everyone wants to look like Arnold, but you see the power that can land in people.

现在，并不是每个人都想看起来像阿诺德，但你看到了人们身上的力量。

No one had ever seen or thought you can make your body transform like that.

没有人见过或认为你可以让你的身体发生这样的转变。

You could maybe be born like that, but no chance.

也许你生来就是这样，但没有机会。

That's within the grasp of all of you.

这是你们所有人都可以掌握的。

Andrew Huberman:

安德鲁·休伯曼：

When I was a kid growing up, one of my favorite books was "The Guinness Book of World's Records."

当我还是个孩子的时候，我最喜欢的书之一是《吉尼斯世界纪录大全》。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

I still have images in my mind of the coldest animal, you know-

我的脑海里仍然浮现出最冷的动物的形象，你知道的——

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah, sure

是的，当然

Andrew Huberman:

安德鲁·休伯曼：

...

...

the longest lifespan, et cetera.

最长的寿命等等。

Dr. Andy Galpin:

安迪·加尔平博士：

Sure.

当然。

Andrew Huberman:

安德鲁·休伯曼：

And there was a picture in there of Arnold Schwarzenegger, and you know what his record was?

里面有一张阿诺·施瓦辛格的照片，你知道他的纪录是什么吗？

It said, "Perfectly developed man."

它说：“完美发展的人。”

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

Which is, as you point out, that isn't the physique that most people aspire to.

正如您所指出的，这并不是大多数人所渴望的体格。

Dr. Andy Galpin:

安迪·加尔平博士：

It doesn't matter, though.

不过没关系。

Andrew Huberman:

安德鲁·休伯曼：

But it really did inspire this shift.

但它确实激发了这种转变。

The other thing about resistance training that I think has a certain allure for some people, men and women, is that it's one of the few forms of exercise that because of the enhanced blood flow to the muscle that occurs during the training, the so-called pump-

我认为阻力训练对某些人（无论男性还是女性）具有一定吸引力的另一件事是，它是少数几种运动形式之一，因为在训练过程中会增加流向肌肉的血液，即所谓的泵-

Dr. Andy Galpin:

安迪·加尔平博士：

Yep

是的

Andrew Huberman:

安德鲁·休伯曼：

...

...

it gives you a transient but somewhat real window into what your results will be.

它为您提供了一个短暂但有些真实的窗口，让您了解您的结果。

Dr. Andy Galpin:

安迪·加尔平博士：

100%.

100%。

Andrew Huberman:

安德鲁·休伯曼：

When you run and you're gasping for air, you aren't experiencing what it's like to be faster than you are that day.

当你跑步并大口喘气时，你并没有体验到比当天跑得更快的感觉。

Dr. Andy Galpin:

安迪·加尔平博士：

That's correct.

这是正确的。

Andrew Huberman:

安德鲁·休伯曼：

But when you weight train, you get an aesthetic picture into how your functionality and aesthetic will change.

但当你进行举重训练时，你会得到一个关于你的功能和审美将如何变化的美学图景。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

It disappears a few hours later-

几个小时后就消失了——

Dr. Andy Galpin:

安迪·加尔平博士：

Sure

当然可以

Andrew Huberman:

安德鲁·休伯曼：

...

...

as the so-called pump subsides.

正如所谓的泵消退。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

But it's a very interesting form of exercise in that way.

但这是一种非常有趣的锻炼方式。

It's almost as if you go in to learn a language, and during the process of learning, for brief moments, you're actually fluent, and then it gets taken away.

这几乎就像你开始学习一门语言，在学习的过程中，在短暂的时刻，你实际上已经很流利了，然后它就被夺走了。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

It sort of puts the dopamine carrot out in front of you.

它有点把多巴胺胡萝卜放在你面前。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

This is just me hypothesizing as to why weight training might have taken off the way that it did.

这只是我对为什么重量训练可能会如此流行的假设。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah, I mean, it's like if you got paid Every hour on the hour when you're working.

是的，我的意思是，就像你工作时每小时都得到报酬一样。

And then at the end of the day, they take the money back, but you still, as the time clock is going on in your day, you're looking up and you're just seeing your-- Well, you're watching your bank account grow in real life.

然后在一天结束时，他们收回了钱，但你仍然，随着一天中的时钟继续走动，你抬起头，你只是看到你的——嗯，你正在看着你的银行账户在现实生活中增长。

Like you can see why it's so addicting to those folks.

就像你可以明白为什么它对那些人如此上瘾。

So to finish the story here, going back to your actual question to answer it, this is happening in the late '70s, early '80s.

故事到此结束，回到你的实际问题来回答它，这发生在 70 年代末、80 年代初。

And so now Joe Weider, all these gyms, they're exploding because people want to look like that, or they realize they have a chance to change how they physically look.

所以现在乔·韦德，所有这些健身房都在爆炸式增长，因为人们想要看起来像那样，或者他们意识到他们有机会改变自己的身体外观。

That had never been a reality before.

这以前从未成为现实。

You could get-

你可以获得——

Andrew Huberman:

安德鲁·休伯曼：

Mostly men at that point, I'm guessing

我猜那时主要是男性

Dr. Andy Galpin:

安迪·加尔平博士：

...

...

almost exclusively.

几乎完全。

Andrew Huberman:

安德鲁·休伯曼：

Mm-hmm.

嗯嗯。

Dr. Andy Galpin:

安迪·加尔平博士：

Yep, for a large number of reasons, cultural acceptance, et cetera.

是的，出于多种原因，文化接受度等等。

Even with endurance stuff, you could get fitter and run faster, and that's better, but it wasn't going to change how you looked unless you were losing fat.

即使有耐力训练，你也可以变得更健康，跑得更快，这更好，但除非你减掉脂肪，否则它不会改变你的外表。

Now you can change how you look, which is so incredibly addicting.

现在你可以改变自己的外表，这真是令人难以置信的上瘾。

In fact, there's a very famous quote.

事实上，有一句非常著名的话。

I think it was actually Joe Weider who said, "Show me one man who wants to be strong, and I'll show you 10 who want to look strong." Right?

我认为实际上是乔·韦德（Joe Weider）说过：“给我展示一个想要坚强的人，我就会向你展示十个想要看起来坚强的人。”正确的？

It's like that's very, very powerful, right?

好像非常非常强大，对吧？

There's a whole like-- There's tons of this history I can go into, which is sort of explaining to you.

我可以了解很多这样的历史，这可以向你解释。

But now you're in the mid-'80s, and you have what I call my generation.

但现在你们已经到了 80 年代中期，我称之为我们这一代人。

So you have my generation who fall in love with strength training in the 1980s and '90s, but there's really no scientific field for it.

所以我们这一代人在 20 世纪 80 年代和 90 年代爱上了力量训练，但实际上没有科学领域。

It's not really come about yet.

它还没有真正实现。

The science of endurance and exercise physiology is now humming along at a massive rate because these people came up in the '70s and '80s, and they're 5, 10, 15 years in their career.

耐力和运动生理学科学现在正在飞速发展，因为这些人出现在 70 年代和 80 年代，他们的职业生涯已经有 5 年、10 年、15 年了。

They're producing, they're generating graduate students, they're starting their own labs, and the exercise physiology still to this day is 80% endurance, steady-state stuff almost exclusively.

他们正在生产，他们正在培养研究生，他们正在建立自己的实验室，而直到今天，运动生理学仍然是 80% 的耐力，几乎完全是稳态的东西。

Well, now my generation, you love sports, you love lifting, you love all these things.

好吧，现在我们这一代，你们热爱运动，你们热爱举重，你们热爱所有这些事情。

And now what we see happen is the Chicago Bulls.

现在我们看到的是芝加哥公牛队。

Michael Jordan starts picking up strength training.

迈克尔·乔丹开始接受力量训练。

Ooh, that's on TV.

噢，电视上有这样的事。

He's on SportsCenter in the mid-1990s lifting weights.

20 世纪 90 年代中期，他在 SportsCenter 上举重。

And we go back actually to the late 1970s, and I'm not sure if you're a football fan.

我们实际上可以追溯到 20 世纪 70 年代末，我不确定您是否是足球迷。

But any football fan will recognize the Nebraska Cornhuskers in the 1970s and '80s changed how football's played.

但任何球迷都会认识到 20 世纪 70 年代和 80 年代的内布拉斯加州玉米壳队改变了足球的比赛方式。

Well, the reason is because they started strength training, and they started doing it with a guy named Boyd Epley, who was the founder of the NSCA.

嗯，原因是因为他们开始进行力量训练，并且他们开始与一个名叫博伊德·埃普利（Boyd Epley）的人一起进行，他是 NSCA 的创始人。

So the National Strength Conditioning Association is formed in the late 1970s as well.

因此，国家体能协会也在 20 世纪 70 年代末成立。

So just like ACSM was developed the year after those two events happened, 1978, the year after Arnold comes out, boom, NSCA is formed, and now you have a scientific organization dedicated to strength and conditioning.

就像 ACSM 是在这两件事发生后的那一年制定的一样，即 1978 年，阿诺德出道后的第二年，NSCA 成立了，现在你有了一个致力于力量和体能训练的科学组织。

You've got NFL strength and conditioning coaches that are starting to come on board.

NFL 体能教练已经开始加入。

You've got scientists that are starting to come into labs, and strength and conditioning becomes a scientific field.

科学家们开始进入实验室，力量和体能训练成为一个科学领域。

Well, everything swings now from an exercise perspective into bodybuilding.

好吧，现在一切都从锻炼的角度转向了健美。

And so almost all of the things, in fact, we were sort of talking before, I could run a whole bunch of tricks on you, and I could ask you a whole bunch of questions about things that you think are absolute standards or guarantees about training.

事实上，几乎所有的事情我们之前都讨论过，我可以对你施展一大堆把戏，我可以问你一大堆关于你认为是培训的绝对标准或保证的问题。

I'm supposed to do this.

我应该这样做。

I'm never supposed to do that.

我永远不应该这样做。

Andrew Huberman:

安德鲁·休伯曼：

For instance?

例如？

Dr. Andy Galpin:

安迪·加尔平博士：

For instance, is it okay to train a muscle group on back-to-back days?

例如，可以在连续几天训练肌肉群吗？

Most people are at home thinking, "No, you're not supposed to train a muscle group."

大多数人在家里都会想：“不，你不应该训练肌肉群。”

Andrew Huberman:

安德鲁·休伯曼：

It needs to recover.

它需要恢复。

Dr. Andy Galpin:

安迪·加尔平博士：

And that's total nonsense, right?

这完全是无稽之谈，对吧？

Other things like body part split training, right?

其他诸如身体部位分割训练之类的事情，对吧？

Training one muscle group per day.

每天训练一组肌肉。

Other things like cardio, endurance training, influencing, will it ruin my gains for my lift?

其他诸如有氧运动、耐力训练、影响力训练等，会毁掉我的举重收获吗？

All of these things are on at a base of assumptions that come from bodybuilding.

所有这些事情都是基于健美运动的假设。

Now, that's a fantastic world, but because everything started in the late 1970s as bodybuilding in terms of basically strength training was that.

现在，那是一个奇妙的世界，但因为一切都始于 20 世纪 70 年代末，基本上是力量训练方面的健美运动。

Weightlifting and powerlifting were not at all around, right?

举重和举重根本不存在，对吧？

They were, but nobody cared.

他们是，但没人关心。

Again, show me someone who wants to be strong, I'll show you 10 who want to look strong.

再说一次，告诉我一个想要坚强的人，我会告诉你10个想要看起来坚强的人。

The physique thing just dominated, and we're not getting out of that yet.

体格问题占据了主导地位，我们还没有摆脱这个问题。

We're not all the way out of it.

我们还没有完全摆脱困境。

We're starting to, though.

不过，我们已经开始这样做了。

Because here's why.

因为这就是原因。

People started to realize, "This bodybuilding thing is fantastic.

人们开始意识到，“健美运动太棒了。

I can change my physique.

我可以改变我的体质。

I'm getting better.

我正在好转。

But damn, these workouts take an hour and a half, two hours, and I'm going to spend that whole time on one or two body parts, which means I'm going to have to lift six days a week.

但该死的，这些锻炼需要一个半小时、两个小时，而我会把整个时间花在身体的一两个部位上，这意味着我每周必须举重六天。

And I'm going to have to do that consistently, right?

我必须始终如一地这样做，对吗？

Now all of a sudden, boom, two hours on my elbow flexors.

现在突然之间，我的肘部屈肌锻炼了两个小时。

Damn, my elbow's starting to hurt."

该死的，我的手肘开始疼了。”

Andrew Huberman:

安德鲁·休伯曼：

And yet, my understanding is that it doesn't really require two hours a day-

然而，我的理解是，它并不真的需要每天两个小时——

Dr. Andy Galpin:

安迪·加尔平博士：

Not at all

一点也不

Andrew Huberman:

安德鲁·休伯曼：

...

...

of training in order to get benefits, even just for hypertrophy.

为了获得益处而进行的训练，即使只是为了增肌。

Dr. Andy Galpin:

安迪·加尔平博士：

Totally.

完全可以。

But a lot of the times, you're going to have to get some amount of time in because you're spending so much isolation.

但很多时候，你必须花一些时间来适应，因为你花费了太多的隔离时间。

So we've gone away from training movement.

所以我们放弃了运动训练。

Running is a movement.

跑步是一种运动。

Cycling is a movement.

骑自行车是一种运动。

Training my biceps is a muscle or muscle group.

训练我的二头肌是一块肌肉或肌肉群。

Training my hamstrings are a muscle group that's not a human movement.

训练我的腿筋是一个肌肉群，不是人类的运动。

So we've done a 180 in terms of selecting the exercises from movement-based prescription to now muscle group-based training.

因此，我们在选择练习方面进行了 180 度转变，从基于运动的处方到现在基于肌肉群的训练。

So when you're isolating muscle groups, that means a whole chunk of your body is really not doing much throughout the day.

因此，当您隔离肌肉群时，这意味着您身体的整个部分实际上一整天都没有做太多事情。

So what happens if you're doing, say, legs on Monday, and you miss Monday because you're on a flight?

那么，如果您周一正在做腿部训练，但由于乘坐航班而错过了周一，会发生什么情况呢？

Now your legs have to wait a whole another week, right?

现在你的腿又得等整整一个星期了，对吧？

There's a solution to that, but so this starts to become problematic.

有一个解决方案，但是这开始成为问题。

People start getting beat up.

人们开始挨打。

People start realizing, "I actually don't feel that great.

人们开始意识到，“我实际上感觉不太好。

I'm not super fit.

我身体不太好。

I'm sweating just walking up the stairs.

光是走楼梯我就满头大汗了。

I'm out of breath." Why?

我已经喘不过气来了。”为什么？

Because all that training, you've done nothing for your cardiovascular fitness.

因为所有这些训练并没有为你的心血管健康做任何事情。

You've done nothing to improve heart rate, oxygenation, blood flow.

你没有采取任何措施来改善心率、氧合作用和血流量。

And so that paradigm swing way too hard into the exercising, especially lifting weights, is single joint, often machine, often slow, often high volume isolation stuff.

因此，在锻炼中，尤其是举重，范式摆动方式太难了，是单关节，通常是机器，通常是缓慢的，通常是大容量的隔离训练。

And that left a giant opening of people going, "Well, wait a minute.

这让人们大吃一惊，“好吧，等一下。

What if you could get in the gym, I could promise you the same or better results in under 30 minutes?

如果您可以去健身房，我可以保证您在 30 分钟内获得相同或更好的结果，该怎么办？

And in fact, you'll also feel better.

事实上，你也会感觉更好。

You'll lose more weight." And that opened up group exercise classes, kettlebell stuff, CrossFit type of stuff, circuit training.

你会减掉更多的体重。”这就开设了团体锻炼课程、壶铃训练、综合健身之类的训练、循环训练。

Because you can come in You won't get so beat up because the volume's lower.

因为你可以进来 你不会因为音量较低而感到如此沮丧。

The time is much lower.

时间要短得多。

You get multiple adaptations at the same time.

您同时获得多种适应。

Great.

伟大的。

The problem with that, though, fast-forward 10 years, is it started burying people because you've now de-emphasized movement quality and you've overemphasized scores.

但问题是，快进十年后，它开始埋葬人们，因为你现在不再强调动作质量，而过分强调分数。

So this is a classic example.

所以这是一个经典的例子。

If you go and you watch "Pumping Iron," you'll see, or any bodybuilder, you'll see if they're doing a bicep curl, they don't even really pay attention to the rep range.

如果你去观看“Pumping Iron”，你会发现，或者任何健美运动员，你会发现他们是否在做二头肌弯举，他们甚至没有真正注意次数范围。

They don't really pay attention to the load.

他们并不真正关注负载。

They are looking at their muscle.

他们正在观察自己的肌肉。

They're trying to figure out, "How do I get that thing to fire?" They're squeezing, they're flexing, they're posing.

他们试图弄清楚，“我怎样才能让那东西点火？”他们在挤压，他们在弯曲，他们在摆姿势。

At the end of every set, they're trying to figure out, "Am I getting enough pump?" It is exclusively founded on exercise quality.

在每组结束时，他们都试图弄清楚，“我得到了足够的泵感吗？”它完全建立在运动质量的基础上。

The rep range, the number's almost irrelevant.

代表范围，数字几乎无关紧要。

When you go to the other model, exercise technique, it doesn't matter.

当你去其他模型，锻炼技术时，这并不重要。

Just get the most amount of weight up or the amount of reps or the fastest time, et cetera, et cetera.

只需获得最多的重量或次数或最快的时间，等等。

High intensity-

高强度-

Andrew Huberman:

安德鲁·休伯曼：

This would be CrossFit.

这就是 CrossFit。

I've walked past some CrossFits.

我走过一些 CrossFit。

Two years, I've done two CrossFit classes.

两年来，我参加了两堂 CrossFit 课程。

Dr. Andy Galpin:

安迪·加尔平博士：

I don't want to get sued, so you said CrossFit, I didn't.

我不想被起诉，所以你说 CrossFit，我没有。

Andrew Huberman:

安德鲁·休伯曼：

Oh, no, I enjoyed them.

哦，不，我很喜欢它们。

I definitely felt like I was working hard.

我确实感觉自己很努力。

Dr. Andy Galpin:

安迪·加尔平博士：

Oh, you would.

哦，你会的。

Andrew Huberman:

安德鲁·休伯曼：

I observed a lot of people in very close proximity doing Olympic lifts and doing kipping.

我观察到很多人非常接近地做奥林匹克举重和踢腿。

That's where you kick your legs-

这就是你踢腿的地方——

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

folks say, sort of like bucking and kipping-type pull-ups.

人们说，有点像反冲和甩动式引体向上。

No, I enjoyed it.

不，我很享受。

It wasn't for me for the long term.

从长远来看，这不适合我。

Dr. Andy Galpin:

安迪·加尔平博士：

Sure.

当然。

Andrew Huberman:

安德鲁·休伯曼：

But it did seem that there was a lot of ballistic movement-

但看起来确实有很多弹道运动——

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

in close proximity to other people.

与其他人的距离很近。

So the hazard to me seemed more about that than the actual movements.

所以对我来说，危险似乎更多地在于这一点，而不是实际的动作。

Dr. Andy Galpin:

安迪·加尔平博士：

Well, again, the point I'm setting up here is that was actually a really brilliant solution for a lot of the problems the classic bodybuilding hypertrophy introduced.

好吧，我在这里要强调的一点是，这实际上是解决经典健美肥大带来的许多问题的一个非常出色的解决方案。

So it got away from isolation movements and got people doing big movements, which are more effective, generally better.

因此，它摆脱了孤立运动，让人们进行大运动，这种运动更有效，通常更好。

It got people doing things fast and explosive.

它让人们快速而富有爆发力地做事。

That's more athletic.

这样更有运动感。

That is more important for longevity.

这对长寿更重要。

It solved a lot of the problems.

它解决了很多问题。

Joint health wasn't getting crashed.

关节健康并没有受到损害。

The issue they went with is they just pushed the pace on score rather than quality.

他们遇到的问题是他们只是提高了分数而不是质量。

They pushed the pace on how many people can be in here at the same time.

他们加快了可以同时容纳多少人的速度。

So now you're doing higher-risk movements, higher intensity, higher fatigue, and with a total-- Not that they don't care about technique, but it's not the thing that they're most concerned about.

所以现在你做的动作风险更高、强度更高、疲劳程度更高，总之——不是他们不关心技术，而是这不是他们最关心的事情。

It's getting the number and the thing done.

它正在得到数字并完成事情。

They solved the time issue, though.

不过，他们解决了时间问题。

You can get tremendous results in three days a week, under 45 minutes each session, et cetera.

您可以通过每周三天、每次训练不到 45 分钟等等获得巨大的成果。

Burn people out, though.

不过，还是把人烧死了。

Way too much high intensity, way too often, and the other problem, safety concerns, all kinds of orthopedic issues, and other stuff.

强度太大、太频繁，还有其他问题，安全问题、各种骨科问题和其他问题。

Andrew Huberman:

安德鲁·休伯曼：

Can I interrupt you for a moment and just ask a question as we go through this arc of the history of why endurance training predominated or strength training or bodybuilding-type training or CrossFit-type training?

在我们回顾为什么耐力训练占主导地位或力量训练或健美型训练或 CrossFit 型训练的历史弧线时，我可以打断您一下并问一个问题吗？

Because I think this is fascinating, and I know we're about to arrive at where we are today-

因为我认为这很有趣，而且我知道我们即将到达今天的位置 -

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

and what the future looks like for people and what they should focus on and do.

人们的未来是什么样子，以及他们应该关注什么、做什么。

At what point, if any, do you think resistance training started to become adopted by women?

您认为阻力训练是从什么时候开始被女性接受的？

There was no equivalent of Arnold Schwarzenegger.

没有人可以与阿诺·施瓦辛格相媲美。

There was Linda Hamilton in "The Terminator."

《终结者》中有琳达·汉密尔顿。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

There are some impressive physiques, certainly, on female actresses and athletes.

当然，女女演员和运动员有一些令人印象深刻的体格。

Dr. Andy Galpin:

安迪·加尔平博士：

Mm-hmm.

嗯嗯。

Andrew Huberman:

安德鲁·休伯曼：

The Williams sisters, very impressive musculature and physiques, and of course, their tennis playing-

威廉姆斯姐妹，令人印象深刻的肌肉组织和体格，当然还有她们的网球比赛——

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

speaks for itself.

不言而喻。

Has that happened yet?

那已经发生了吗？

What I mean is, do you think, since you work with both men and women-

我的意思是，你认为，既然你同时与男性和女性一起工作——

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

do you think that most women understand that weight training done properly is going to be extremely beneficial for them, maybe even especially for them, in terms of offsetting bone density loss and things of that sort?

您是否认为大多数女性都明白，在抵消骨密度下降等方面，正确进行举重训练对她们非常有益，甚至可能对她们尤其有益？

Or are we still waiting for the popular stimulus for getting 80% of young women thinking, "I want to lift weights"?

或者我们还在等待流行的刺激措施让80%的年轻女性思考“我想举重”吗？

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Hard for me to answer because I'm not a woman, right?

我很难回答，因为我不是女人，对吧？

Now, I have a daughter.

现在，我有一个女儿。

She's four, so we'll see.

她四岁了，我们拭目以待吧。

What I can say is I've probably worked with I don't know how many professional athletes in total.

我能说的是我可能共事过不知道有多少职业运动员。

A lot.

很多。

I've worked with them probably 14 professional sports.

我和他们合作过大概 14 项职业运动。

I've worked with Cy Young winners, MVPs, all the credentials, right?

我曾与赛扬奖得主、MVP 以及所有证书一起工作过，对吧？

I bet 35, 40% of the athletes I've worked with are female.

我敢打赌，与我合作过的运动员中有 35%、40% 是女性。

So I've worked with Olympic gold medalists.

所以我和奥运会金牌得主一起工作过。

I've worked with bronze medalists in multiple sports.

我曾与多项运动项目的铜牌获得者合作过。

I've worked with the most decorated powerlifter of all time.

我曾与有史以来获得最多荣誉的举重运动员合作过。

So in a number of these areas, fighters, world championship, all these things.

所以在一些领域，战士，世界锦标赛，所有这些事情。

For me, I feel like that burst has already happened.

对我来说，我觉得那种爆发已经发生了。

My students, if you look at my classroom, I don't know what the numbers are, but there is no small number of females in exercise science and exercise physiology.

同学们，你们看看我的教室，我不知道有多少人，但在运动科学和运动生理学领域，女性的数量也不在少数。

If you look at our laboratories, that's one thing you will see.

如果您查看我们的实验室，您会看到这一点。

There are very few female exercise scientists.

女性运动科学家很少。

There are very few female strength and conditioning coaches.

女性体能教练很少。

But that number is coming down at a astronomical rate.

但这个数字正在以天文数字的速度下降。

You have people that are being hired in every sport.

每一项运动都有人被雇用。

You pick the NFL, you pick Major League Baseball.

你选择 NFL，你选择美国职业棒球大联盟。

Every few months, we're hearing first female hired for this, first female hired for that.

每隔几个月，我们就会听到第一位女性为此受聘，第一位女性为此受聘。

The Yankees, Rachel, Rachel Balkovec, fantastic.

洋基队，雷切尔，雷切尔·巴尔科维奇，太棒了。

Andrew Huberman:

安德鲁·休伯曼：

Yeah, Rachel's been out to my lab.

是的，雷切尔去过我的实验室。

She's terrific.

她太棒了。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Oh, yeah.

哦，是的。

Andrew Huberman:

安德鲁·休伯曼：

Yeah.

是的。

Dr. Andy Galpin:

安迪·加尔平博士：

She's fantastic.

她太棒了。

She's now being hired as a, I think she's a hitting coach now.

她现在被聘为，我想她现在是一名击球教练。

Actual sports coach.

实际的体育教练。

She's going to be a GM, right?

她会成为一名总经理，对吗？

That's just her goal.

这只是她的目标。

She's a Terminator.

她是终结者。

So that's already happening, and my students that are coming through our program are getting placed in these roles.

所以这已经发生了，我的学生正在通过我们的项目被安置在这些角色中。

They haven't gotten through yet a lot in terms of being an actual scientist, but they're getting there.

在成为一名真正的科学家方面，他们还没有取得很大的进展，但他们正在实现这一目标。

Sports scientists in the NBA are being hired, females, in terms of big data collection-

NBA正在聘请女性体育科学家进行大数据收集——

Andrew Huberman:

安德鲁·休伯曼：

Great

太棒了

Dr. Andy Galpin:

安迪·加尔平博士：

...

...

and sports science and tech we'll cover in another discussion.

以及体育科学和技术，我们将在另一场讨论中讨论。

But I think it's happening.

但我认为这正在发生。

Whether or not the cultural and social, I can't speak to that end of the equation.

无论文化和社会方面如何，我都无法谈论等式的另一端。

What I can speak to, though, is one of the things I think is most fun coming forward scientifically is A number of years ago, NIH came through with their mandates of saying it's no longer acceptable to exclude women from scientific research, right?

不过，我能说的是，我认为科学上最有趣的事情之一是，几年前，美国国立卫生研究院完成了他们的任务，表示将女性排除在科学研究之外不再是可以接受的，对吗？

Because we just did that for decades.

因为我们只是这样做了几十年。

Andrew Huberman:

安德鲁·休伯曼：

Well, what happened, just to fill this in, because I think it's worth noting, is that for many years, studies even on rodents-

好吧，发生了什么，只是为了补充这一点，因为我认为值得注意的是，多年来，甚至对啮齿动物的研究 -

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

were mainly carried out on male rodents because the assumption, and the assumption turned out to be wrong, but the assumption was that the physiology of female rodents, because they don't have a menstrual cycle, it's not 28 days.

因为这个假设主要是在雄性啮齿动物身上进行的，结果证明这个假设是错误的，但是这个假设是雌性啮齿动物的生理情况，因为它们没有月经周期，不是28天。

They have an estrous cycle, it's four days or a different type of cycle, that that would somehow disrupt the data.

他们有一个发情周期，四天或不同类型的周期，这会以某种方式破坏数据。

Turns out that's entirely wrong.

事实证明这是完全错误的。

Now it's actually required.

现在确实需要了。

When you sit on a grant study panel, which are the people who evaluate grants, they ask, they literally say, "Did they meet the criteria for sex as a biological variable?" Here, we're not talking about sex as the verb.

当你参加资助研究小组时，他们是评估资助的人，他们会问，他们字面意思是，“他们是否符合性别作为生物变量的标准？”在这里，我们谈论的不是动词性。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

We're talking about sex as a biological sex.

我们谈论的性是生理上的性别。

And, if you don't say yes, that's a strong hit against the grant.

而且，如果你不答应，这将是对拨款的强烈打击。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

And if you say yes, then it checks off that box.

如果你说“是”，那么它就会勾选该框。

So it's now required that both male and female rodents and humans be studied in a given study, unless the study is specifically geared toward understanding that it only exists in one-

因此，现在要求在一项给定的研究中对雄性和雌性啮齿动物以及人类进行研究，除非该研究专门旨在了解它只存在于一种动物中——

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

or the other population.

或其他人口。

Dr. Andy Galpin:

安迪·加尔平博士：

Reproductive studies, things like that.

生殖研究之类的。

Andrew Huberman:

安德鲁·休伯曼：

Such as menopause, for instance.

例如更年期。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Totally.

完全。

Andrew Huberman:

安德鲁·休伯曼：

Yeah.

是的。

Menstrual cycle, andropause, for instance.

例如，月经周期、男性更年期。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

But, no, this is extremely important.

但是，不，这非常重要。

I'm excited to hear that-

我很高兴听到这个消息——

Dr. Andy Galpin:

安迪·加尔平博士：

So where I was going to go with that is actually, so that was step one, which is cool.

所以我实际上要去的地方是第一步，这很酷。

You got to include them.

你必须把它们包括在内。

Where we haven't gotten to yet, but I've seen more and more grant applications come through for this, it's just the funding hasn't hit yet.

我们还没有做到这一点，但我已经看到越来越多的拨款申请通过，只是资金还没有到位。

Which is, it's one thing to let women be in the same studies.

也就是说，让女性参与同样的研究是一回事。

That's great.

那太棒了。

It's another thing, though, to start performing high-performance research specifically for female questions.

不过，开始专门针对女性问题进行高性能研究是另一回事。

That has not happened yet, and that's just like a funding issue, right?

那还没有发生，这就像资金问题，对吧？

We haven't gotten money yet.

我们还没有拿到钱。

People aren't supporting that.

人们不支持这一点。

We don't get a lot of financial support for sports science, but we can't track down the money yet of me going, "I want to do a study in female athletes that answers female athlete questions." These won't help men.

我们在运动科学方面没有得到很多财政支持，但我们还无法追踪到我的资金来源，“我想对女运动员进行一项研究，回答女运动员的问题。”这些对男人没有帮助。

These are questions specific to the female.

这些是女性特有的问题。

That's the next step, right?

这是下一步，对吗？

That's where we got to get to so we can say, maybe we should do things differently around training and recovery, or we shouldn't, or it doesn't matter.

这就是我们必须达到的目标，所以我们可以说，也许我们应该在训练和恢复方面采取不同的做法，或者我们不应该，或者这并不重要。

There's a handful of, not lower quality, but some studies, I don't love them yet.

有一些研究，不是质量较低，而是一些研究，我还不喜欢它们。

There just needs to be a ton of work.

只是需要做大量的工作。

Birth control is a very good example, right?

节育是一个很好的例子，对吧？

The information for women, female athletes, or even just hard exercisers, you don't have to be a competitive athlete, around what is birth control doing?

对于女性、女运动员，甚至只是努力锻炼的人来说，你不必是一名竞技运动员，关于节育的信息是什么？

What types?

什么类型？

How should I manage that?

我应该如何处理？

What conversations should I be having with my doctor?

我应该与我的医生进行哪些对话？

Almost nothing.

几乎什么都没有。

Women have nothing to go on for high-performance stuff.

女性没有什么可以追求高性能的东西。

So what if I'm trying to compete in an event or run a race?

那么，如果我想参加一项活动或参加一场比赛怎么办？

All those types of questions should be answered.

所有这些类型的问题都应该得到回答。

Normative value, normative data, performance testing.

规范值、规范数据、性能测试。

It's just not there on the female.

只是女性身上不存在而已。

So that's an area I think, if somebody really wanted to make a change, the scientists want to do it, I know it.

所以我认为这是一个领域，如果有人真的想做出改变，科学家们就会想做，我知道。

I've talked to so many in our field that would really love to explore it, because it's getting there.

我已经和我们这个领域的很多人交谈过，他们真的很想探索它，因为它正在实现。

Like I said, the coaching side is getting there.

就像我说的，教练方面正在实现这一目标。

They're seeing it.

他们看到了。

They're hiring these people.

他们正在雇用这些人。

I'm seeing it in my students.

我在我的学生身上看到了这一点。

My following is not all men.

我的追随者并不都是男性。

It's a very large percentage of females, and all I do is post about exercise science.

其中女性比例非常大，而我所做的就是发布有关运动科学的帖子。

This is all I do, so-

这就是我所做的一切，所以——

Andrew Huberman:

安德鲁·休伯曼：

Well, this podcast is very...

嗯，这个播客非常...

We know very clearly the audience is 50% women, 50% men.

我们非常清楚地知道观众中有 50% 是女性，50% 是男性。

Dr. Andy Galpin:

安迪·加尔平博士：

That's right.

没错。

Yes.

是的。

Andrew Huberman:

安德鲁·休伯曼：

Which is great.

这太棒了。

Dr. Andy Galpin:

安迪·加尔平博士：

So just to jump back on our history discussion and to finish that point of where we're at now and where I think we're going to go, or should go.

因此，回到我们的历史讨论并结束我们现在所处的位置以及我认为我们将要去或应该去的地方。

So we walked through the bodybuilding kind of running everything, and people walking into a gym, anytime they lift weights, they're making all of their choices based on the assumption that maximizing muscle size is the goal.

因此，我们经历了健美运动中的所有事情，人们走进健身房，每当他们举重时，他们都会基于最大化肌肉尺寸是目标的假设做出所有选择。

And clearly, that's not the case.

显然，情况并非如此。

There are other adaptations you may be after.

您可能还需要其他适应。

So we talked about how that had problems, and then we talked about how some of these other forms of exercise filled those gaps, and then what problems those things introduced.

所以我们讨论了它是如何产生问题的，然后我们讨论了其他一些形式的锻炼如何填补这些空白，然后这些东西带来了哪些问题。

Well, I think we're actually at a point where that pendulum is kind of slowly shifting into the middle.

嗯，我认为我们实际上正处于一个钟摆慢慢转向中间的阶段。

What I mean by that is, if you want to maximize muscle strength, we look towards the power lifting community.

我的意思是，如果你想最大限度地提高肌肉力量，我们会关注举重社区。

If you want to maximize muscle power, we're going to look to the weightlifting community.

如果你想最大限度地发挥肌肉力量，我们将向举重界寻求帮助。

If you want to look for muscular endurance or well-roundedness, maybe we look into the CrossFit communities and some of these obstacle course races or functionality things.

如果您想寻找肌肉耐力或全面发展的能力，也许我们可以研究 CrossFit 社区以及其中一些障碍赛或功能性事物。

So what we can do now is generate protocols that get us the exact adaptations we want and not ones we don't want, because we can look back at each of these different styles of training and pick and choose optimal protocols or combinations for them.

因此，我们现在可以做的是生成协议，使我们能够获得我们想要的确切适应，而不是我们不想要的适应，因为我们可以回顾每种不同的训练风格，并为它们选择最佳协议或组合。

So if somebody simply wants to get healthy, like we talked about when we listed the nine adaptations and I mentioned health wasn't one of them, that's because what determines your health versus what determines my optimal health differs.

因此，如果有人只是想变得健康，就像我们在列出九种适应时谈到的那样，我提到健康不是其中之一，那是因为决定你的健康与决定我的最佳健康的因素是不同的。

So if I need more hypertrophy, I can look towards bodybuilding concepts.

因此，如果我需要更多的增肌，我可以考虑健美概念。

But if I have enough, or maybe for personal reasons I decide I have too much, or I don't want to add any more, then I can say, "Hey, how can I get stronger without getting bigger?" And boom, I look towards powerlifting concepts.

但如果我有足够的，或者可能出于个人原因我认为我有太多，或者我不想添加更多，那么我可以说，“嘿，我怎样才能在不变得更大的情况下变得更强？”然后，我开始关注举重概念。

How can I get more powerful?

我怎样才能变得更强大？

How can I get faster, but I don't, again, want to lose fat?

我怎样才能变得更快，但又不想减掉脂肪？

Okay, great.

好的，太好了。

Or if I want physique changes.

或者如果我想要改变体形。

So we have all these different areas we can pick and choose from that have expertise in specific adaptations and develop ourselves perfect protocols based on that information.

因此，我们可以从所有这些不同的领域中进行选择，这些领域拥有特定适应方面的专业知识，并根据这些信息为我们自己制定完美的协议。

Andrew Huberman:

安德鲁·休伯曼：

I'd like to take a brief break to acknowledge our sponsor, InsideTracker.

我想稍微休息一下，以感谢我们的赞助商 InsideTracker。

InsideTracker is a personalized nutrition platform that analyzes data from your blood and DNA to help you better understand your body and help you reach your health goals.

InsideTracker 是一个个性化营养平台，可分析您的血液和 DNA 数据，帮助您更好地了解您的身体并帮助您实现健康目标。

I've long been a believer in getting regular blood work done for the simple reason that many of the factors that impact your immediate and long-term health and wellbeing can only be analyzed from a quality blood test.

长期以来，我一直坚信定期进行血液检查，原因很简单，影响您当前和长期健康和福祉的许多因素只能通过高质量的血液测试来分析。

One issue with a lot of blood tests and DNA tests out there, however, is that you get information back about various levels of lipids and hormones and metabolic factors, et cetera, but you don't know what to do with that information.

然而，大量血液测试和 DNA 测试的一个问题是，你会得到有关不同水平的脂质、激素和代谢因素等的信息，但你不知道如何处理这些信息。

InsideTracker makes knowing what to do with all that information exceedingly easy.

InsideTracker 使了解如何处理所有这些信息变得非常容易。

They have a personalized platform that lets you see what your specific numbers are, of course, but then also what sorts of behavioral dos and don'ts, what sorts of nutritional changes, what sorts of supplementation would allow you to bring those levels into the ranges that are optimal for you.

当然，他们有一个个性化的平台，可以让你看到你的具体数字是多少，还有哪些行为该做、不该做、什么样的营养变化、什么样的补充剂可以让你将这些水平调整到最适合你的范围。

If you'd like to try InsideTracker, you can visit insidetracker.com/huberman to get 20% off any of InsideTracker's plans.

如果您想尝试 InsideTracker，可以访问 insidetracker.com/huberman，享受任何 InsideTracker 计划 20% 的折扣。

Again, that's insidetracker.com/huberman to get 20% off.

同样，在 insidetracker.com/huberman 上可以获得 20% 的折扣。

So with the understanding in mind as to how we all, myself included, arrived at such lopsided fitness, too much endurance, not enough strength, too much strength, not enough endurance, it's really hard to imagine that anyone's perfect in this regard.

因此，考虑到我们所有人，包括我自己，是如何达到如此不平衡的健身水平的，耐力太多，力量不够，力量太多，耐力不够，真的很难想象有人在这方面是完美的。

Can you walk us through the nine different adaptations that you mentioned earlier and give us a way to assess our level of ability or our level of adaptation in each of those nine?

您能否带领我们了解您之前提到的九种不同的适应，并为我们提供一种方法来评估我们的能力水平或这九种中每一种的适应水平？

Dr. Andy Galpin:

安迪·加尔平博士：

All right.

好吧。

The very first one we want to talk about is movement skill.

我们要谈论的第一个是动作技巧。

Now, set aside sport-specific, so I'm not going to give you an assessment for optimal golf technique swing.

现在，抛开具体运动项目，所以我不会为您提供最佳高尔夫挥杆技术的评估。

This is really about human movement so that you stay injury-free, and you can continue to train for as long as possible.

这实际上与人体运动有关，这样您就不会受伤，并且可以尽可能长时间地继续训练。

So what are the minimum requirements?

那么最低要求是什么呢？

Now, if you can have access to a highly qualified physical therapist or movement specialist, that's the best route.

现在，如果您可以获得高素质的物理治疗师或运动专家的帮助，那是最好的途径。

Right?

正确的？

Go to them, have them identify all of your movement patterns, overhead pressing, squatting, running, all these things.

去找他们，让他们识别你所有的运动模式，过头推举、蹲下、跑步，所有这些。

That's your gold standard.

这就是你的黄金标准。

If you want to do it yourself, though, here's a very simple four-step solution.

不过，如果您想自己动手，这里有一个非常简单的四步解决方案。

So the way that I teach this is I go joint by joint, and so I think of this just as the major ones, your shoulder, your elbow, your low back, hip, knee, and ankle.

所以我教授这个的方式是我逐个关节地进行，所以我认为这就像主要的关节，你的肩膀，你的肘部，你的下背部，臀部，膝盖和脚踝。

Okay.

好的。

Now, what you can do is do a representative movement for you.

现在，你能做的就是为你做一个代表性的动作。

So if you bench a lot, use the bench.

因此，如果您经常卧推，请使用板凳。

If you do pull-ups, use the pull-up.

如果你做引体向上，就使用引体向上。

If you squat, do that.

如果你深蹲，就这样做。

I would recommend doing an upper body press, an upper body pull, a lower body press, and a lower body pull.

我建议做上半身推举、上半身拉力、下半身推举和下半身拉力。

An example would be a pushup, a pull-up or a bent row, a squat, and then a deadlift.

一个例子是俯卧撑、引体向上或屈体划船、深蹲，然后是硬拉。

That would be a very, very well-rounded approach.

这将是一个非常非常全面的方法。

What you're going to do is do that movement, and I would record it for yourself and record a frontal view and a side view.

你要做的就是做那个动作，我会为你自己记录下来，并记录正面视图和侧面视图。

Probably do three to 10 repetitions per angle.

每个角度可能重复 3 到 10 次。

Okay?

好的？

Slow and controlled.

缓慢且受控。

You don't need any body weight.

你不需要任何体重。

What you want to do is move, and you want to look for four key things at every joint.

你想要做的就是移动，并且你想要在每个关节处寻找四个关键的东西。

All right?

好的？

So again, imagine I'm doing a squat.

再次，想象我正在做深蹲。

I'm going to do a squat, and I'm going to focus on just my ankle, and I'm going to look for these four things of the ankle.

我要做一个深蹲，我会只关注我的脚踝，我会寻找脚踝的这四个东西。

And then I'm going to go back and watch my knee and look for these same four things of the knee, through the hip, et cetera.

然后我要回去观察我的膝盖，寻找膝盖、臀部等的四个相同的东西。

All right?

好的？

So what are these four things?

那么这四件事是什么呢？

Number one is you want to look for symmetry.

第一是你想要寻找对称性。

So symmetry is front to back, left to right, and your right limb and your left limb.

所以对称是从前到后、从左到右、以及你的右肢和左肢。

All right?

好的？

And so what we want to look for are, if they aren't moving perfectly, that's fine, but you want to see is one moving further ahead than the other one?

所以我们想要寻找的是，如果它们没有完美地移动，那很好，但你想看到的是一个比另一个移动得更远？

Is one turning to the side and one's not?

一个人转向一侧，一个人没有转向一侧？

Is one fidgeting and twitching around differently?

坐立不安和抽搐是否有所不同？

So you want to look just to check to see and make sure that they're stable.

因此，您只需查看并确保它们稳定即可。

That's one.

这是一个。

Number two, you want to look for stability.

第二，你想要寻求稳定性。

So key indicators here are things like if you can't do a squat, a controlled squat where your knees don't start shaking.

所以这里的关键指标是，如果你不能深蹲，有控制的深蹲，让你的膝盖不会开始颤抖。

That would be an instability issue.

这将是一个不稳定问题。

So can you do the movement slow?

那么动作可以慢一点吗？

Can you pause at the bottom, maybe three seconds, maybe five seconds or 10?

你能在底部暂停一下吗，也许三秒，也许五秒，或者十秒？

You should have complete control of that movement at all of these joints.

您应该完全控制所有这些关节的运动。

Are your hips sliding to one side when you stand up?

当你站起来时，你的臀部是否会向一侧滑动？

Is one elbow closer to your body when you're benching and the other one's more flared out?

当您卧推时，是否一侧肘部更靠近身体，而另一侧肘部更向外张开？

These are the things I'm talking about.

这些就是我正在谈论的事情。

I'm not worried about what angle they should be at or not.

我不担心它们应该处于什么角度。

You're simply looking for asymmetries or instabilities.

您只是在寻找不对称或不稳定性。

All right?

好的？

So again, as you're pushing up, does one elbow start flipping and twitching and going all over the place?

再说一次，当你向上推时，一只手肘是否开始翻转、抽搐并四处移动？

The third one is what I call awareness.

第三个是我所说的意识。

So there are a lot of movement technique issues that simply people don't know.

所以有很多动作技术问题是人们根本不知道的。

And so you'll watch them squat.

所以你会看到他们蹲着。

I do this in my classes all the time.

我在课堂上一直这样做。

I'll have 100 kids out there squatting, and you'll see some horrible squat technique, and then when you just tell them, "Hey, did you realize your heels are supposed to be on the ground at all times when you squat?" They're like, "Oh, okay." And they can correct it.

我会让 100 个孩子在那里深蹲，你会看到一些可怕的深蹲技巧，然后当你告诉他们，“嘿，你有没有意识到，当你深蹲时，你的脚后跟应该始终放在地面上？”他们就像，“哦，好吧。”他们可以纠正它。

It's not actually a movement flaw.

这实际上并不是运动缺陷。

It was just simply an awareness.

这只是一种意识。

I didn't know, and then I actually didn't realize that that was happening in that position.

我不知道，然后我实际上没有意识到在那个位置发生了这种情况。

So we want all of our joints to be going through a general full range of motion, which is number four.

所以我们希望所有的关节都能进行全面的运动，这是第四个。

So the ankles during a squat.

所以深蹲时脚踝。

Your knee should be able to go as far over your toe as possible while maintaining good position, your feet flat on the floor, your three points of contact, your whole flat foot, and you're not compromising another joint.

你的膝盖应该能够尽可能远地超过你的脚趾，同时保持良好的位置，你的脚平放在地板上，你的三个接触点，你的整个扁平足，并且你不会损害另一个关节。

So that's all you're going to look for, those four things, symmetry, stability, awareness, and range of motion through each joint, through each movement.

所以这就是你要寻找的一切，这四件事，对称性、稳定性、意识以及每个关节、每个动作的运动范围。

It sounds difficult and time-consuming.

听起来既困难又耗时。

It's really not.

确实不是。

You can generally clear these things in one or two repetitions in a couple of seconds.

通常，您可以在几秒钟内重复一两次来清除这些东西。

And what you're really going to look for, there's lots of scoring schemes, tests that your physical therapist will sort you.

而你真正要寻找的是，有很多评分方案和测试，你的物理治疗师会对你进行分类。

I just look for absolutely terrible, can't do it at all, minor flaw, or pretty close to good.

我只是寻找绝对糟糕、根本做不到、小缺陷或非常接近好的。

That's really all I'm looking for.

这确实是我所要寻找的。

So my scoring system is zero, one, three.

所以我的评分系统是零、一、三。

Zero is you're not going to do this exercise because you're at a very high acute risk.

零是您不打算进行此练习，因为您面临非常高的急性风险。

You might get hurt on rep one tomorrow.

明天你可能会在代表第一场比赛中受伤。

Number one, a score of one is like there's a minor flaw here.

第一，得分为一就像这里有一个小缺陷。

We can probably do it, but we need to be cautious of load and volume.

我们或许可以做到，但我们需要谨慎对待负载和体积。

The other one is maybe it's perfect, maybe it's not, but go ahead and sort of do it on a reasonable protocol.

另一个是也许它是完美的，也许不是，但是继续并按照合理的协议进行。

You'll be fine.

你会没事的。

So that's generally what you would need to do as a cost-free method of identifying good movement technique within any of the things that you would do.

因此，这通常是您需要做的，作为一种在您要做的任何事情中识别良好运动技术的免费方法。

Andrew Huberman:

安德鲁·休伯曼：

What about speed?

速度怎么样？

Dr. Andy Galpin:

安迪·加尔平博士：

I actually don't think this is one most people should test.

实际上我不认为这是大多数人应该测试的。

If you're a high-performance athlete, we can run a 40-yard dash, or we can do some different things with a velocity transducer on a barbell if you're a weightlifter or something.

如果您是一名高性能运动员，我们可以跑 40 码冲刺；如果您是举重运动员或其他运动员，我们可以使用杠铃上的速度传感器做一些不同的事情。

But for most people, pure speed is really maximum velocity or acceleration are kind of the two ways we break it down.

但对于大多数人来说，纯粹的速度实际上是最大速度或加速度是我们分解它的两种方式。

It's generally not that necessary to test.

一般情况下没有必要去测试。

Andrew Huberman:

安德鲁·休伯曼：

What about number three, power?

那么第三点，权力呢？

Which I believe before you told me was speed times force.

在你告诉我之前我相信这是速度乘以力量。

Dr. Andy Galpin:

安迪·加尔平博士：

So the reason why I don't worry too much about speed is because you can infer a lot of it from a power test, and a power test is easier to do, as well as easier to train for most people.

所以我不太担心速度的原因是因为你可以从力量测试中推断出很多东西，而且力量测试更容易做，对大多数人来说也更容易训练。

So the cost-free version here is a simple broad jump.

所以这里的免费版本是一个简单的跳跃。

So this is stand with a normal position, jump out as far in front of you as you possibly can, and measure the distance between where you started and the back of your heel where it lands.

所以这是以正常姿势站立，尽可能地跳到你前面，并测量你开始的位置和脚跟落地处之间的距离。

A super basic number to look for there is your height.

一个需要寻找的超级基本数字是你的身高。

So you should be able to broad jump how tall you are.

所以你应该能够跳远，你有多高。

If you're 5'5", you should hit 5'5", 6'5", et cetera.

如果您身高 5 英尺 5 英寸，则应该达到 5 英尺 5 英寸、6 英尺 5 英寸，等等。

It's not perfect.

它并不完美。

That's going to ratchet down a little bit, about 15% for females.

这个数字会逐渐下降，女性的下降幅度约为 15%。

They just simply don't have the power in general that men have, and so you're going to want to bring that down a little bit.

她们只是不具备男性所拥有的一般权力，因此您需要将其削弱一点。

But that's a very crude number.

但这是一个非常粗略的数字。

If you were to look at a high-performance NFL player, if they're six feet tall, they're going to be jumping nine to 10 to 11 feet.

如果你观察一位表现出色的 NFL 球员，如果他们身高 6 英尺，那么他们会跳 9 到 10 到 11 英尺。

If you can jump your body height, we're not looking for optimization in this particular test.

如果你可以跳跃你的身高，我们不会在这个特定的测试中寻求优化。

What you are looking for red flags.

您正在寻找什么危险信号。

If you can jump your body height, you're going to be just fine.

如果你能跳到你的身高，那就没问题了。

Andrew Huberman:

安德鲁·休伯曼：

That's incredibly straightforward, and yet I have one question.

这非常简单，但我有一个问题。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

I'm assuming that I can squat down as low as I need to before I jump.

我假设在跳跃之前我可以蹲到尽可能低的位置。

I can swing my arms from back to front as hard or with as much momentum as I can muster.

我可以尽可能用力或以尽可能大的动力从后向前摆动手臂。

And when I land, you said I'm going to take the measure from where the back of my heels-

当我落地时，你说我要从我的脚后跟处进行测量-

Dr. Andy Galpin:

安迪·加尔平博士：

You want to measure the distance you actually covered.

您想要测量您实际行驶的距离。

So to clarify, there's no running approach here.

因此需要澄清的是，这里没有运行方法。

There's no steps into it.

没有任何步骤。

You're going to stand at a still.

你会一动不动地站着。

Yeah, you can swing, bounce as much as you'd like to do.

是的，你可以随心所欲地摇摆、弹跳。

You're going to projectile off.

你要发射出去。

So you're going to measure the distance from the tip of your toe, so basically stand behind the line, and then the furthest point back where you land.

所以你要测量距脚趾尖的距离，所以基本上站在线后面，然后是你落地的最远点。

So basically, the worst possible score, not the best possible, because your feet won't land symmetrically.

所以基本上，是最差的分数，而不是最好的分数，因为你的脚不会对称着地。

One's probably going to be a little bit farther.

一个人可能会走得更远一点。

Now, technically, if you fall backwards and your hand touches the ground, we mark that number.

现在，从技术上讲，如果您向后跌倒并且您的手接触地面，我们会标记该数字。

But in this case, just use the furthest point back of your back heel and go from there.

但在这种情况下，只需使用后脚跟最远的点，然后从那里开始。

Andrew Huberman:

安德鲁·休伯曼：

I'll be trying it tomorrow morning.

明天早上我会尝试一下。

Dr. Andy Galpin:

安迪·加尔平博士：

Now, if you have access to a little bit more technology or you just really want to know a better number, a classic vertical jump is a good starting place.

现在，如果您可以获得更多技术，或者您只是想知道更好的数字，那么经典的垂直跳跃是一个很好的起点。

So you can actually do this in a simple cost-free way.

因此，您实际上可以通过一种简单且免费的方式来做到这一点。

You can just measure two of your hands, put them together so that both of your middle fingers are touching.

您可以只测量两只手，然后将它们放在一起，使两个中指接触。

Overlap them and put them directly over your head, okay?

将它们重叠并直接放在你的头上，好吗？

And then you kind of want to reach up as high as you can get, and you mark that on the wall.

然后你想要达到尽可能高的高度，并将其标记在墙上。

My brother and I used to do this all the time.

我和我的兄弟以前一直这样做。

We would take a highlighter, the yellow ones, and color as much as we could on our fingertips, touch the wall so that the highlighter would stain the wall.

我们会拿一支荧光笔，黄色的，用指尖尽可能多地涂色，触摸墙壁，这样荧光笔就会弄脏墙壁。

If you actually go back to my house from my childhood, you'll see these markers all over our house.

如果你真的回到我小时候的家，你会看到我们房子里到处都是这些标记。

Andrew Huberman:

安德鲁·休伯曼：

I'm sure your parents were thrilled.

我相信你的父母一定很兴奋。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

My dad didn't care.

我爸爸不在乎。

He didn't care.

他不在乎。

He's just like, "Whatever, you guys do whatever you want." So you want to measure that.

他只是说：“随便吧，你们想做什么就做什么吧。”所以你想衡量一下。

And then, of course, you're going to jump with those two hands and touch as high as you can up, and you're going to measure the distance between your standing reach and the actual height that you jump there.

然后，当然，你要用两只手跳起来，并尽可能高地触碰，然后测量你的站立伸展距离和你跳到那里的实际高度之间的距离。

Now, the reason you're doing it two-handed, by the way, is because if you do one-handed, you can actually reach pretty high by offsetting your shoulders, and now you're getting into differences of who has more shoulder mobility, who has ability to kind of get up there.

现在，顺便说一句，你用两只手做的原因是，如果你用一只手做，你实际上可以通过偏移肩膀来达到相当高的高度，现在你会陷入谁的肩膀活动性更大、谁有能力站起来的分歧。

A two-foot stand or a two-handed standard approach is there.

两脚站立或双手标准方法是存在的。

Same thing, no running approach here.

同样的事情，这里没有跑步方法。

You can dip, you can drive, you can do all those things.

你可以潜水，你可以开车，你可以做所有这些事情。

You can swing your arms, but you're going to be a two-handed touch is a general way to do that.

您可以摆动手臂，但通常需要用双手触摸。

You want to look for a number of something like 24 inches or higher.

您想要寻找一些诸如 24 英寸或更高的东西。

If you're past the age of 50, that number can come down a little bit to closer to 20.

如果你已经过了 50 岁，这个数字可能会稍微下降到接近 20 岁。

And again, for females, it's going to be ratcheted down about 15% every way to go.

同样，对于女性来说，这一比例将逐级下降约 15%。

If you're a middle-aged female and you're jumping 20 inches, you're in a pretty good spot.

如果您是一位中年女性并且跳跃 20 英寸，那么您处于一个非常好的位置。

You're going to be looking really nice there.

你在那里会看起来非常漂亮。

So now if you can do that on a force plate, that's even better.

所以现在如果你能在测力台上做到这一点，那就更好了。

So these are very basically scales that will go out to multiple digits, sometimes five to nine digits past zero.

因此，这些是非常基本的刻度，将显示为多个数字，有时超过零五到九位。

And you're going to stand on these things, and you're going to do the exact same test.

你将站在这些东西上，并且你将进行完全相同的测试。

And these are very interesting because they'll tell you not only how high you jump, but they'll tell you how much force you put into the ground.

这些非常有趣，因为它们不仅会告诉您跳多高，还会告诉您对地面施加了多少力。

They can also tell you how long it took you, and this is called your rate of force development, as well as impulse and speed and a bunch of other stuff, which are important to help you understand where on the power spectrum you need to be.

他们还可以告诉你花了多长时间，这被称为你的力量发展速率，以及冲动和速度以及一堆其他东西，这对于帮助你了解你需要在功率谱上的位置非常重要。

So you would do that in addition to using some sort of velocity transducer on a barbell.

因此，除了在杠铃上使用某种速度传感器之外，您还可以这样做。

So a very classic thing to do would be, let's say you're going to do a squat and you're going to put this device on the barbell, and that's going to measure the speed at which the barbell moves.

因此，一个非常经典的事情是，假设您要进行深蹲，然后将这个设备放在杠铃上，这将测量杠铃移动的速度。

And you're going to do that at 40% of your one repetition max, 50%, 60%, 70, 80, 90, up to 100.

您将在一次重复次数上限的 40%、50%、60%、70、80、90 次、最多 100 次时执行此操作。

And that allows you to create what's called a force velocity curve, and you can start to see at what point when you start loading things heavy do you start slowing down too much.

这使您可以创建所谓的力速度曲线，并且您可以开始查看当您开始加载重物时，您会在什么时候开始减慢太多。

And that'll tell you what part of the force velocity curve that you want to train in to optimize your power.

这将告诉您想要训练力速度曲线的哪一部分来优化您的力量。

Why that's important, a lot of people will do things like, "When I'm training for power, how heavy should I lift?" Well, the general answer people say is 30% of your one rep max, but that's actually not true at all.

为什么这很重要，很多人会做这样的事情：“当我进行力量训练时，我应该举起多重？”嗯，人们说的一般答案是一次最大重复次数的 30%，但实际上根本不是这样。

What's most optimal for power development, which we'll discuss more much later, is depending on where you're flawed in the force velocity curve.

对于力量发展来说，什么是最优化的，我们将在后面详细讨论，这取决于力速度曲线中的缺陷。

So if you have access to technology like that, that can give you a lot more insight and information.

因此，如果您能够获得这样的技术，就可以为您提供更多的见解和信息。

If not, do the broad jump test or the highlighter on your fingertips and jump and touch the wall test.

如果没有，请进行跳远测试或用指尖荧光笔进行跳跃和触墙测试。

Andrew Huberman:

安德鲁·休伯曼：

At Andy Galpin's house.

在安迪·加尔平的家里。

Dr. Andy Galpin:

安迪·加尔平博士：

Hey, just you know what?

嘿，你知道吗？

Come along.

来吧。

The walls are already messed up.

墙壁已经乱七八糟了。

Just go ahead and come up to Washington and we'll do it.

只要来华盛顿我们就可以做到。

Andrew Huberman:

安德鲁·休伯曼：

Fantastic.

太棒了。

What about strength?

实力呢？

Dr. Andy Galpin:

安迪·加尔平博士：

Right.

对。

So strength is really important.

所以实力真的很重要。

You need to measure this in multiple areas, and we'll start off with grip strength.

您需要在多个区域进行测量，我们将从握力开始。

Okay, so you can do this in two ways.

好的，您可以通过两种方式做到这一点。

You can buy a hand grip dynamometer.

您可以购买手持式测力计。

Now, these are anywhere between 20 to $100 anywhere.

现在，这些价格在 20 到 100 美元之间。

These actually used to be, when I was in school, hundreds of dollars, and now you can literally buy them on any website for 25 bucks.

当我上学的时候，这些东西实际上要花费数百美元，现在你可以在任何网站上以 25 美元的价格购买它们。

So my honest recommendation is technically that's not cost-free.

所以我诚实的建议是，从技术上来说，这并不是免费的。

I know your whole thing about the cost-free protocols, but 25 bucks.

我知道你对免费协议的全部了解，但 25 美元。

I'm calling that basically cost-free.

我称之为基本上免费。

You can bring that in and test that.

您可以将其引入并进行测试。

And that's just a little device where you're going to squeeze and you're going to do-- And I would do your right hand and your left hand.

这只是一个小装置，你要挤压它，然后你要做——我会挤压你的右手和左手。

You want to look for asymmetries there, but you want to look for something like, typically, they're going to give you a value in kilograms.

您想要寻找那里的不对称性，但是您想要寻找类似的东西，通常，它们会给您以公斤为单位的值。

And you want to look for something like a minimum score here of 40 kilograms.

您想要寻找的最低分数是 40 公斤。

Ideally, you're up past 60, would be a really good spot to be in.

理想情况下，你已经过了 60 岁，这将是一个非常好的位置。

You want to make sure that there's no less than 10% variation between your left and right hand.

您需要确保左手和右手之间的差异不少于 10%。

Your non-dominant hand actually shouldn't be that much weaker in this test.

在这个测试中，你的非惯用手实际上不应该弱太多。

So what you'll actually see a lot of times is the non-dominant can be oftentimes stronger, because the dominant hand is more for movement precision, writing, things like that.

所以你很多时候实际上会看到非惯用手通常会更强，因为惯用手更注重运动精度、书写等。

So you want them to be close.

所以你希望他们靠近。

If you are a male and you are under 40 kilograms on a hand grip dynamometer, we're going to need to train that.

如果您是一名男性，并且您的握力计测得的体重低于 40 公斤，我们就需要对其进行训练。

If you're a female, it's not that much lower, but about 35 kilograms is the cutoff point.

如果你是女性，体重也不会低很多，但大约 35 公斤是临界点。

If you're above 55, we can add it to your training, but I'm not worried about leaving it out of your training.

如果您超过 55 岁，我们可以将其添加到您的训练中，但我并不担心将其排除在您的训练之外。

If you're a female, if it's above 50, that's my sort of cutoff of where we want to go.

如果你是女性，如果超过 50 岁，这就是我对我们想去的地方的限制。

So that's a fairly cheap one.

所以这是一个相当便宜的。

Another one that you can actually do is just a dead hang.

您实际上可以做的另一件事就是静止悬挂。

So you can hold onto any bar, ideally one that is thin enough to where you can wrap your whole hand around it.

因此，您可以握住任何一根杆，最好是足够细的杆，以便您可以将整只手包裹起来。

So you don't want to be using a giant fat grip.

所以你不想使用巨大的脂肪握把。

You're going to have a false reading here.

你会在这里得到错误的读数。

So something like going to the gym and jumping on any pull-up bar or pull-up rack.

比如去健身房，在引体向上杆或引体向上架上跳跃。

And you want to hang, and this is a simple time test.

而你想挂起来，这是一个简单的时间测试。

So in general, we should be able to hang for a minimum of 30 seconds, is what we're looking for.

所以一般来说，我们应该能够悬挂至少 30 秒，这就是我们所寻求的。

30 to kind of 50 seconds is my good, but we could probably get better here.

30 到 50 秒是我的优势，但我们可能会在这里做得更好。

If you're cruising above 60 seconds, I'm generally pretty happy.

如果你的巡航时间超过 60 秒，我通常会很高兴。

This is actually a good example of when females tend to be better.

这实际上是女性往往表现更好的一个很好的例子。

Grip strength in women tends to be strong, and they can hang for quite a long time.

女性的握力往往较强，可以悬挂相当长的时间。

So those standards don't really change that much for women.

所以这些标准对于女性来说并没有真正改变那么多。

Now, if you are exceptionally large, this thing doesn't scale perfectly.

现在，如果你特别大，这个东西就不能完美地扩展。

If you're 240 pounds and even if you're lean, it's just hard to hang and hold 240 pounds.

如果你体重 240 磅，即使你很瘦，也很难悬挂并保持 240 磅。

Conversely, if you're 145 pounds, even if you're unhealthy, you're going to be able to hang for a long time.

相反，如果你体重145磅，即使你身体不健康，你也能悬挂很长时间。

It's just not that much weight to carry.

只是携带的重量不是那么重。

So just rough numbers to start off with.

所以一开始只是粗略的数字。

Andrew Huberman:

安德鲁·休伯曼：

So that's grip strength.

这就是握力。

What about strength elsewhere in the body?

身体其他部位的力量怎么样？

Dr. Andy Galpin:

安迪·加尔平博士：

The primary ones, you can do an upper body strength test if you would like, although it's not technically something we do very often.

主要的是，如果您愿意，您可以进行上半身力量测试，尽管从技术上讲这并不是我们经常做的事情。

Happy to do a one-rep max bench press or something like that.

很高兴做一次最大卧推或类似的事情。

That's great.

太好了。

The one I'm generally more interested in is a leg extension test, and the reason I like this is a back squat is better.

我通常更感兴趣的是腿部伸展测试，我喜欢这个的原因是后蹲更好。

A barbell back squat is-- Look, that's my jam.

杠铃后深蹲是——看，这就是我的果酱。

That's my life, right?

这就是我的生活，对吗？

It's just very technically demanding, and it's challenging.

这对技术要求很高，而且很有挑战性。

You need spotters.

你需要观察员。

You need comfort.

你需要安慰。

A lot goes into this.

这涉及很多内容。

So for the average person, a leg extension test is fairly standardized.

所以对于普通人来说，腿部伸展测试是相当标准化的。

You don't have to worry about technique, and people can just get into it and go.

你不必担心技术，人们可以直接进入并进行。

And so what you want to look for there is a couple of standards you want to hit.

因此，您想要寻找的是您想要达到的几个标准。

Again, a very simple answer here is body weight.

同样，这里的一个非常简单的答案是体重。

Can you do a leg extension with your body weight?

你能用你的体重做腿部伸展运动吗？

Andrew Huberman:

安德鲁·休伯曼：

One repetition?

重复一次？

Dr. Andy Galpin:

安迪·加尔平博士：

One repetition.

重复一次。

Andrew Huberman:

安德鲁·休伯曼：

I can answer that right now.

我现在就可以回答。

Dr. Andy Galpin:

安迪·加尔平博士：

Can you?

你可以吗？

Andrew Huberman:

安德鲁·休伯曼：

No.

不。

Dr. Andy Galpin:

安迪·加尔平博士：

You can't?

你不能吗？

Andrew Huberman:

安德鲁·休伯曼：

No. I can hack squat a reasonable amount of weight, but I was on the leg extension this morning, and it was a Nautilus machine, and I certainly could not leg extension my body weight.

不，我可以深蹲一定的重量，但是今天早上我在做腿部伸展运动，而且那是一台鹦鹉螺机器，我当然不能用我的体重进行腿部伸展运动。

Dr. Andy Galpin:

安迪·加尔平博士：

Let me clarify.

让我澄清一下。

Were you doing a single leg?

你是做单腿的吗？

Andrew Huberman:

安德鲁·休伯曼：

No.

不。

Dr. Andy Galpin:

安迪·加尔平博士：

So bilateral, you can't leg extension your body weight?

那么双侧，你就不能把腿伸直你的体重吗？

Andrew Huberman:

安德鲁·休伯曼：

No, but I certainly can hamstring curl my body weight.

不，但我当然可以腿筋弯曲我的体重。

Dr. Andy Galpin:

安迪·加尔平博士：

Okay.

好的。

So we maybe have some deficiencies in our quads that we need to go after.

所以我们的四边形可能存在一些需要弥补的缺陷。

But that's a pretty good number you want to be at.

但这是一个相当不错的数字。

If you go up in age past age 40, every decade, that can come down about 10%, and you'll still be in a pretty good slot.

如果你的年龄超过 40 岁，每十年，这个数字就会下降约 10%，但你仍然处于一个相当不错的位置。

So if you're 50 years old and you're 170 pounds, if you can do 160, you're in a pretty good sort of spot.

所以，如果你 50 岁，体重 170 磅，如果你能做到 160 磅，那么你就处于一个相当不错的位置。

And then you can just, again, take it down about 10% every decade after 40.

然后你可以再次在 40 岁之后每十年将其降低约 10%。

But prior to 40, there's really no change in strength.

但在40岁之前，实力确实没有什么变化。

But certainly, somebody in their 40s to 50s should be able to leg extension their body weight.

但可以肯定的是，40 岁到 50 岁的人应该能够根据自身体重进行腿部伸展。

Andrew Huberman:

安德鲁·休伯曼：

Noted.

注意到了。

I look forward to our discussion a bit later, talking about how to build strength.

我期待着我们稍后的讨论，讨论如何增强力量。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Any of these strength tests, they don't have to be done to a technical true one-rep max.

任何这些力量测试，都不必在技术上真正完成一次最多次数。

You can use what are called repetition conversion equation.

您可以使用所谓的重复转换方程。

So put on a load that you think is kind of close to your maximum and just do it for as many reps as you can.

因此，施加您认为接近最大负荷的负荷，并尽可能多地重复该负荷。

As long as it's under five reps total, you can then actually go online and enter that into any number of calculators anywhere, and it will tell you, "Okay, you did three repetitions at 200 pounds.

只要总次数少于 5 次，您就可以上网并将其输入任意数量的计算器，它会告诉您：“好吧，您以 200 磅的重量完成了 3 次重复。

Your one-rep max is probably 215," or whatever.

你的一次最多重复次数可能是 215 次，或者其他什么。

So there's estimate equations.

所以就有了估计方程。

So if you don't want to spend the time or you're not truly comfortable absolutely going to your true one-rep max, just get to a number that's fairly close and do as many as you can, and then go online.

因此，如果您不想花时间，或者您对真正的一次最多次数感到不舒服，只需找到一个相当接近的数字并尽可能多地进行，然后上网即可。

Again, one-rep max estimator equations are everywhere.

同样，一次最大估计方程无处不在。

If you get past five repetitions or so, the accuracy of those equations starts going down.

如果重复次数超过五次左右，这些方程的准确性就会开始下降。

So don't put on something and go, "I did 12 reps of it," and then try to figure out what your one-rep max.

因此，不要穿上某件东西后说：“我做了 12 次”，然后尝试计算出您的 1 次最大次数是多少。

It'll get close.

它会接近的。

You start moving past that, you're just getting worse and worse and worse accuracy.

当你开始超越这一点时，你的准确性会变得越来越差。

So I want to make sure whether you're doing the leg extension test or a front squat test, you don't technically have to do an absolute one-rep max.

所以我想确保无论你是在做腿部伸展测试还是前蹲测试，从技术上来说你都不需要做绝对的最多一次。

If neither of those are an option, another one I like a lot here is simply a front squat or a goblet squat hold.

如果这两种方法都行不通，那么我很喜欢的另一种方法就是前蹲或高脚杯深蹲。

So you're going to hold a weight in front of your chest, whether a kettlebell is great here, a dumbbell is fine here, and you want to hold about half of your body weight, go all the way to the bottom position, and try to hold that for about 45 seconds.

所以你要把一个重物放在你的胸前，无论壶铃在这里很好，哑铃在这里都可以，你想要保持大约一半的体重，一直到底部位置，并尝试保持大约45秒。

So it's a pretty good indicator of, number one, your position.

所以，第一，它是一个很好的指标，可以显示你的位置。

It's hard to be in a bad position for that long at that load, as well as core strength and low back stability.

在这样的负荷下，很难长时间处于不好的姿势，核心力量和腰部稳定性也一样。

So it's a very different indicator than, say, the leg extension test, but it's a really nice one.

因此，这是一个与腿部伸展测试非常不同的指标，但它是一个非常好的指标。

So It doesn't require many moving parts.

因此它不需要很多移动部件。

It's more difficult than the leg extension, but it's quite a bit more functional, and it's going to give you insight into a lot more areas than just the quadriceps.

它比腿部伸展运动更困难，但功能性更强，并且可以让您深入了解股四头肌以外的更多区域。

Andrew Huberman:

安德鲁·休伯曼：

So 45 seconds down at the bottom of the squat-

所以在深蹲底部 45 秒-

Dr. Andy Galpin:

安迪·加尔平博士：

Yep

是的

Andrew Huberman:

安德鲁·休伯曼：

...

...

and then returning to a standing position.

然后回到站立位置。

Dr. Andy Galpin:

安迪·加尔平博士：

Yep.

是的。

And if you can't do the return, I actually am not that worried.

如果你不能退货，我其实并不那么担心。

But as long as you can hold that good position without a technical breakdown in that 45 seconds, that's a really good spot.

但只要你能在这 45 秒内保持良好的姿势而不出现技术故障，那就是一个非常好的位置。

As an intro, I want a third of your body weight for 30 seconds.

作为介绍，我想要你体重的三分之一，持续 30 秒。

Andrew Huberman:

安德鲁·休伯曼：

Terrific.

太棒了。

I plan to attempt all of those strength tests very soon.

我计划很快尝试所有这些力量测试。

What about hypertrophy?

肥大怎么办？

Dr. Andy Galpin:

安迪·加尔平博士：

Sure.

当然。

Actually, before we get into that, I want to jump back really quickly.

事实上，在我们开始讨论之前，我想快速跳回来。

It's important to add a couple of caveats to the strength training stuff.

在力量训练中添加一些注意事项很重要。

So there's two that I want to do.

所以我想做两件事。

Number one, these are assuming you are technically proficient.

第一，这些假设您精通技术。

So I don't want you to do any exercise to exhaustion or to maximum strength if you're not comfortable with your technique.

因此，如果您对自己的技术不满意，我不希望您进行任何锻炼至精疲力尽或达到最大强度。

So adjust these accordingly.

因此，请相应地调整这些。

If you're not comfortable with the front squat, do the leg extension.

如果你对前蹲感到不舒服，可以做腿部伸展。

If you're not comfortable with that, do something different.

如果您对此不满意，请做一些不同的事情。

So we never want to utilize maximum testing if it's going to come with a consequence of serious acute injury.

因此，如果会导致严重急性损伤，我们永远不想进行最大程度的测试。

So that's the most important flag.

所以这是最重要的标志。

The second one is your warmup protocol will have a huge effect on your actual results.

第二个是你的热身计划将对你的实际结果产生巨大影响。

And so whenever you do these tests, especially if you're going to do a test and then a test again down the line, you want to make sure that that warmup protocol is standardized.

因此，每当您进行这些测试时，特别是如果您要进行一次测试，然后再次进行测试，您需要确保该预热协议是标准化的。

Now again, the NSCA, and I can give you resources, has specific guides for exactly what to do for your warmup protocol prior to one-rep max testing.

现在，NSCA（我可以为您提供资源）提供了具体指南，说明在一次最大测试之前如何进行热身协议。

So we can go there, and you can look that stuff up.

所以我们可以去那里，你可以查一下那些东西。

We can add that to show notes or something.

我们可以添加它来显示注释或其他东西。

Andrew Huberman:

安德鲁·休伯曼：

Yeah, and I think when we get into a deeper discussion about strength and hypertrophy and resistance training in general-

是的，我认为当我们深入讨论力量、肥大和阻力训练时——

Dr. Andy Galpin:

安迪·加尔平博士：

Right

右

Andrew Huberman:

安德鲁·休伯曼：

...

...

maybe we could touch into the best warmup protocol.

也许我们可以探讨最好的热身协议。

I know I have mine, and I'm certain it's going to be suboptimal based on everything-

我知道我有我的，而且我确信基于一切它都会不是最理想的-

Dr. Andy Galpin:

安迪·加尔平博士：

Maybe that's causing all the problems

也许这就是造成所有问题的原因

Andrew Huberman:

安德鲁·休伯曼：

...

...

based on every conversation we've ever had where I learn all the things I'm doing incorrectly.

基于我们进行的每一次谈话，我了解到我做错的所有事情。

But I do make changes on the basis of what you tell me.

但我确实根据你告诉我的内容做出改变。

Dr. Andy Galpin:

安迪·加尔平博士：

It's not incorrectly so much as it is suboptimal.

与其说它是错误的，不如说它不是最理想的。

Andrew Huberman:

安德鲁·休伯曼：

That's a very kind way of telling me it's incorrect.

这是一种非常善意的方式告诉我这是错误的。

Thank you.

谢谢你。

What about hypertrophy?

肥大怎么办？

Dr. Andy Galpin:

安迪·加尔平博士：

So the thing you want to pay attention to here is you have the aesthetic portion of hypertrophy.

所以你在这里要注意的是你有肥大的美学部分。

That's entirely up to you.

这完全取决于你。

There is no rationale.

没有任何道理。

You can decide what you feel like looks good or doesn't look good.

您可以决定您认为好看或不好看的内容。

That's irrelevant.

那是无关紧要的。

There is a sufficient amount you need to have where below that is detrimental to your health, regardless of your outcomes.

您需要摄入足够的量，低于该量就会损害您的健康，无论您的结果如何。

And so the best way to do this is a couple of ways.

因此，最好的方法是采用以下几种方法。

Any sort of body composition test can do this.

任何类型的身体成分测试都可以做到这一点。

So whether this is a scan through like a DEXA scan, which is a gold standard, or other ways of bioelectrical impedance, or other ways.

因此，无论这是像 DEXA 扫描这样的扫描（这是黄金标准），还是其他生物电阻抗方式，或其他方式。

So there's a ton of different tests you can get that are pretty close.

因此，您可以获得大量不同的非常接近的测试。

Okay?

好吧？

So what you want to pay attention to when you get a DEXA scan is a number called FFMI, and so that stands for Fat-Free Mass Index.

因此，当您进行 DEXA 扫描时，您要注意的是一个称为 FFMI 的数字，它代表无脂肪质量指数。

So you can look at, again, any number of online calculators.

因此，您可以再次查看任意数量的在线计算器。

These are all standard, so it doesn't actually matter where you pull them up.

这些都是标准的，所以实际上在哪里提取它们并不重要。

You don't have to worry about looking it up and whether or not it's right or not or something.

您不必担心查找它是否正确或其他什么。

And so that's going to actually tell you if you have sufficient muscle mass.

所以这实际上会告诉你你是否有足够的肌肉质量。

And so a number you want to look for, in general, is something like if you're a man, your FFMI should be something like 20 or higher.

因此，一般来说，您想要寻找的数字是，如果您是男性，您的 FFMI 应该为 20 或更高。

If you're a woman, you want to look for something like 18.

如果您是女性，您想要寻找 18 岁左右的人。

So those are the targets.

这些就是目标。

If you get past like 24, 25 for a man, that's a lot of muscle mass, assuming you're reasonably lean.

如果你的男人过了 24 岁、25 岁，假设你相当瘦的话，那你的肌肉量就很大了。

Now, if your FFMI is like 24, 25, but your body fat is like 40%, you're actually just a very large individual.

现在，如果您的 FFMI 约为 24、25，但您的体脂约为 40%，那么您实际上只是一个非常大的个体。

You're not in a great spot.

你的处境并不好。

So when we say these sort of numbers, it's the assumption that you're probably sub 30% body fat for a man and sub 35 for a woman.

因此，当我们说这些数字时，我们假设男性的体脂率可能低于 30%，女性的体脂率可能低于 35%。

So those are the numbers.

这些就是数字。

There are online calculators.

有在线计算器。

All you really need to know is your total body weight, your body fat percentage, and then your height.

您真正需要知道的是您的总体重、体脂百分比，然后是您的身高。

You can enter those three numbers, and then they'll tell you your FFMI score, and it'll correct for an adjusted value.

您可以输入这三个数字，然后它们会告诉您您的 FFMI 分数，并且它会纠正调整后的值。

And then most of those will actually tell you the grading rubric, and then it's like good, average, bad, et cetera.

然后，其中大多数实际上会告诉您评分标准，然后是好、一般、差等等。

But those are the numbers we look at.

但这些是我们关注的数字。

If you are, as a man, sub 17, as a woman, sub 15, now we're in an area of pretty severe physiological detriment for insufficient muscle.

如果你作为一名男性，年龄低于 17 岁，作为一名女性，年龄低于 15 岁，那么现在我们正处于因肌肉不足而遭受相当严重的生理损害的地区。

And some of our later discussions will talk about why that matters.

我们稍后的一些讨论将讨论为什么这很重要。

Andrew Huberman:

安德鲁·休伯曼：

So that's not sub 17% body fat.

所以这并不是体脂低于 17%。

That's just specifically the FFMI.

这就是 FFMI 的具体情况。

Dr. Andy Galpin:

安迪·加尔平博士：

That's correct.

这是正确的。

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

What about muscular endurance?

肌肉耐力怎么样？

Is this where you're going to tell me I need to do wall sits?

这是你要告诉我我需要做靠墙坐的地方吗？

Dr. Andy Galpin:

安迪·加尔平博士：

So this is really nice.

所以这真的很好。

You can do any number of tests here.

您可以在这里进行任意数量的测试。

A standard plank is a good testament of muscular endurance.

标准平板支撑是肌肉耐力的良好证明。

So can you hold a front plank for 60 seconds?

那么你能保持前平板支撑60秒吗？

Can you hold a side plank for 45 seconds?

你能保持侧平板支撑45秒吗？

Pretty easy.

很容易。

If you're able to do a pushup.

如果你能做俯卧撑。

So if you can't, that sort of tells you alone.

所以如果你不能，那只能告诉你。

It's actually interesting, if you can't do a single pushup, that's not a muscular endurance issue.

其实很有趣，如果你一个俯卧撑都做不了，那不是肌肉耐力的问题。

That's actually now a strength issue because that's a one-rep max problem.

这实际上是一个力量问题，因为这是一个最大次数问题。

So we want to be able to do, again, for a general male, we should have no problem doing 25-plus consecutive pushups.

所以我们希望能够做到，对于一般男性来说，连续做 25 个以上的俯卧撑应该没有问题。

Andrew Huberman:

安德鲁·休伯曼：

I apologize for interrupting you, but as long as we're talking about pushups, you just mentioned form.

我很抱歉打扰你，但只要我们谈论俯卧撑，你就提到了形式。

Are we talking chest touching the ground?

我们说的是胸部接触地面吗？

Elbows breaking right angles?

肘部打破直角？

What is a proper pushup according to your laboratory?

根据您的实验室，什么是正确的俯卧撑？

Dr. Andy Galpin:

安迪·加尔平博士：

Unless you have a very specific reason to limit range of motion, I want all my testing done through a full joint range of motion.

除非您有非常具体的理由限制运动范围，否则我希望所有测试都通过完整的关节运动范围来完成。

This is different for the person, so it's individualized to them.

这对于每个人来说都是不同的，所以对他们来说是个性化的。

But in general, for a pushup, this would be a full, complete lock out of the elbows on the top and a full chest touch or close to it at the ground.

但一般来说，对于俯卧撑来说，肘部在顶部完全锁定，胸部完全接触或接近地面。

You can do it different.

你可以做得不同。

It doesn't really matter, but just keep it standard from your pre-test to your post-test if you're trying to mark progress.

这并不重要，但如果您想标记进度，只需从预测试到后测试保持标准即可。

Okay?

好的？

But for us, unless we have a very specific reason, we're going full range of motion for all of these tests.

但对我们来说，除非有非常具体的原因，否则我们将为所有这些测试进行全方位的运动。

Andrew Huberman:

安德鲁·休伯曼：

Okay, so 25 pushups for a male-

好吧，男性做 25 个俯卧撑——

Dr. Andy Galpin:

安迪·加尔平博士：

25 pushups for a male is a standard, and even something like 10 is a number we're looking for, again, as kind of minimum Categories for an upper body muscular endurance.

男性 25 次俯卧撑是一个标准，甚至 10 次这样的数字也是我们正在寻找的数字，再次作为上半身肌肉耐力的最低类别。

Andrew Huberman:

安德鲁·休伯曼：

And not to get too down in the weeds, but I have observed other people, of course, never myself, no, I'm kidding, but observed other people pausing maybe at repetition 15, catching their breath, and then continuing.

不要太陷入困境，但我观察过其他人，当然，从来没有观察过我自己，不，我在开玩笑，但观察到其他人可能在重复 15 处暂停，喘口气，然后继续。

Or you-

或者你——

Dr. Andy Galpin:

安迪·加尔平博士：

That would be a failed test

那将是一次失败的测试

Andrew Huberman:

安德鲁·休伯曼：

...

...

continue like a piston.

像活塞一样继续。

Dr. Andy Galpin:

安迪·加尔平博士：

That would be a failed test.

那将是一次失败的测试。

Andrew Huberman:

安德鲁·休伯曼：

So no pauses.

所以没有停顿。

Dr. Andy Galpin:

安迪·加尔平博士：

Correct.

正确。

Andrew Huberman:

安德鲁·休伯曼：

Just up, down, up, down, and trying to hit-

只是向上，向下，向上，向下，并试图击中-

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

at least 10, but ideally 25 or more.

至少 10 个，但最好是 25 个或更多。

Dr. Andy Galpin:

安迪·加尔平博士：

I learned this lesson in one of our studies probably nine years ago, where we didn't clarify that.

我大概在九年前的一项研究中学到了这一教训，但当时我们并没有澄清这一点。

And so we actually had an individual, he wasn't being nefarious, he had just figured out if I do a couple, take a quick break, and do a couple...

所以我们实际上有一个人，他并不是邪恶的，他只是想知道我是否可以做几个，休息一下，然后做几个......

He quadrupled his post-test results from his pre-test result because he figured out that little hack there.

他将测试后的结果比测试前的结果翻了四倍，因为他发现了这个小窍门。

So you want to standardize it.

所以你想标准化它。

It's not that I'm against or have some sort of strong belief, it's just trying to keep protocol standardized, which means any break, failed test.

这并不是说我反对或有某种强烈的信念，只是试图保持协议标准化，这意味着任何破坏、失败的测试。

Andrew Huberman:

安德鲁·休伯曼：

So 10 to 25 pushups minimum for males.

因此，男性至少要做 10 到 25 次俯卧撑。

What about for females?

对于女性来说呢？

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

So I'll clarify.

所以我会澄清一下。

If it's sub 10 for a man, that's again in your very severe red flag problem.

如果对于一个人来说低于 10，这又是一个非常严重的危险信号问题。

We really, really like to see a number above 25, okay?

我们真的非常喜欢看到 25 以上的数字，好吗？

That's where we're anchoring.

那就是我们抛锚的地方。

Anything between 10 and 25 is like a yeah, but not severe.

10 到 25 之间的任何数字都像是“是”，但并不严重。

Andrew Huberman:

安德鲁·休伯曼：

It means they have work to do.

这意味着他们有工作要做。

Dr. Andy Galpin:

安迪·加尔平博士：

We have work to do.

我们还有工作要做。

Andrew Huberman:

安德鲁·休伯曼：

Right.

对。

Dr. Andy Galpin:

安迪·加尔平博士：

Right.

对。

Andrew Huberman:

安德鲁·休伯曼：

And for females?

那么对于女性呢？

Dr. Andy Galpin:

安迪·加尔平博士：

For a female, you're going to scale that sort of back.

对于女性来说，你会减少这种程度。

So a female, the answer could be as little as zero, right?

那么对于女性来说，答案可能只有零，对吗？

So you're going to see that, can you do a full position?

所以你会看到，你能做一个完整的位置吗？

If they're in that position, we're generally not going to do a muscular endurance test from the knees.

如果他们处于那个位置，我们通常不会从膝盖进行肌肉耐力测试。

We already know the answer is you're zero.

我们已经知道答案是你为零。

We'll actually default to another test, which I'll talk about in a second here.

我们实际上会默认进行另一个测试，我稍后会在这里讨论。

So for those folks, that's going to scale down a little bit, right?

所以对于那些人来说，这会缩小一点，对吗？

So basically, you're looking at 15 as that marker, like 25 was for the male, where I want to see above 15.

所以基本上，你将 15 作为该标记，就像 25 是男性的标记，我希望看到高于 15 的标记。

And if I do, we're good.

如果我这样做了，我们就很好。

Anything between five to 15 is a number of like, okay.

5 到 15 之间的任何数字都可以。

If you're sub five, we generally have some problems, and if that is different between one and zero, then zero is a problem.

如果你是五岁以下，我们通常会遇到一些问题，如果一和零之间不同，那么零就是一个问题。

So we should be able to do that.

所以我们应该能够做到这一点。

Andrew Huberman:

安德鲁·休伯曼：

So if a female cannot do 10 full pushups.

所以如果女性不能做10个完整的俯卧撑。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

10 full pushups is hard for a female, depending on size.

10个完整的俯卧撑对于女性来说很难，具体取决于体型。

Andrew Huberman:

安德鲁·休伯曼：

Okay, let's say a female can't do five full pushups.

好吧，假设女性不能做五个完整的俯卧撑。

You said rather than go to a knees down version-

你说与其去跪下版本-

Dr. Andy Galpin:

安迪·加尔平博士：

Yep

是的

Andrew Huberman:

安德鲁·休伯曼：

...

...

what would you do to assess their muscular endurance, and would you then also encourage them to work on their strength?

你会如何评估他们的肌肉耐力，然后你会鼓励他们锻炼自己的力量吗？

Dr. Andy Galpin:

安迪·加尔平博士：

Well, absolutely.

嗯，绝对是。

So again, if they can do anything less than three, you're going to be strength.

再说一次，如果他们能做的事情少于三件事，你就会变得有力量。

In fact, if you want to look at muscular endurance in general, so this is a bit of an off-topic, but I promise I'll keep it short and I'll come right back.

事实上，如果你想了解一般的肌肉耐力，那么这有点题外话，但我保证我会保持简短，我会马上回来。

When I was a doctoral student, I had two lab mates.

当我还是一名博士生时，我有两个实验室伙伴。

One of them was a runner, female, 120 pounds, something like that, small.

其中一个是跑步者，女性，120磅，差不多，很小。

The other one was a male, and he was basically like a straight bro.

另一个是个男的，基本上就是个直男。

He lifts weights, doesn't do any other sort of training, does a very classic, not training program, but kind of training.

他举重，不进行任何其他类型的训练，进行非常经典的训练，不是训练计划，而是某种训练。

And they were sort of bantering back and forth for a while, and basically, she was saying, "You're so unfit.

他们来来回回地开玩笑了一段时间，基本上，她是在说，“你太不适合了。

You can't run at all." And he's saying, "You're so weak.

你根本就跑不了。”他说：“你太软弱了。

You can't do a pull-up." And so they challenged each other to a competition.

你不能做引体向上。”于是他们互相挑战，进行一场比赛。

They said at the end of the year, the girl is going to do 26 pull-ups, and the guy had to run a marathon, so 26 miles.

他们说年底的时候，女孩要做26个引体向上，男孩要跑马拉松，所以26英里。

So that was the thing.

事情就是这样。

And then there was some sort of consequence for whoever failed it.

然后，无论谁失败了，都会产生某种后果。

So the guy quickly tried to figure out, how the hell am I going to run 26 miles when I have not run a mile in many, many, many years?

所以那家伙很快就想明白，当我已经很多很多很多年没有跑过一英里的时候，我到底要怎么跑 26 英里呢？

So he just started running, three miles, four miles, whatever.

所以他开始跑步，三英里，四英里，等等。

Well, of course, both of them ran immediately to me, right?

嗯，当然，他们俩立刻就跑到我身边了，对吧？

And then she was like, "How the hell?

然后她就说：“到底怎么回事？

I can't do a pull-up." And I was like, "Great." And I gave her a very specific maximal strength protocol.

我做不了引体向上。”我当时想，“太棒了。”我给了她一个非常具体的最大强度方案。

And she was like, "Whoa, I want to go to the assisted pull-up machine and work on doing sets of 25, because I've got to get my muscular endurance up." And I tried to explain to her, your muscular endurance is irrelevant if you can't do one.

她说，“哇，我想去辅助引体向上机上做 25 组，因为我必须提高我的肌肉耐力。”我试图向她解释，如果你做不到这一点，你的肌肉耐力就毫无意义。

It's never going to matter.

这永远都不重要。

She did the muscular endurance protocol, the entire thing, didn't listen to me.

她做了肌肉耐力训练，整个过程，没有听我的。

The end of the year came, and she still produced exactly zero pull-ups.

年底到了，她的引体向上仍然为零。

So point is, if you look at muscular endurance, where is it strength and where is it actually muscular endurance?

所以重点是，如果你看看肌肉耐力，它的力量在哪里，实际上肌肉耐力在哪里？

The general sort of number that you're looking for is under 80%.

您要查找的一般数字低于 80%。

All right?

好的？

That's going to tell you, is this a muscular endurance problem or is this an absolute strength problem?

这会告诉你，这是肌肉耐力问题还是绝对力量问题？

Andrew Huberman:

安德鲁·休伯曼：

Under 80% of a one repetition maximum.

低于一次重复最大值的 80%。

Dr. Andy Galpin:

安迪·加尔平博士：

Yep.

是的。

Andrew Huberman:

安德鲁·休伯曼：

Okay.

好的。

Dr. Andy Galpin:

安迪·加尔平博士：

Yep.

是的。

So what I mean by that is this.

所以我的意思是这样的。

In fact, this actually leads into your question.

事实上，这实际上引出了你的问题。

The other way to assess muscular endurance is take the exact strength test you did from the talk five minutes ago.

评估肌肉耐力的另一种方法是进行五分钟前演讲中所做的精确力量测试。

Which one did you do?

你做了哪一件？

Load that to 75% and then do that for as many repetitions as you can.

将其加载到 75%，然后尽可能多地重复该操作。

And that is a tremendous barometer of muscular endurance.

这是肌肉耐力的巨大晴雨表。

So if you were able to do 200 pounds on your leg extension test, put 75% on that and do that as many reps as you can.

因此，如果您能够在腿部伸展测试中完成 200 磅的重量，请投入 75% 的重量，并尽可能多地重复该动作。

You want to look for more than eight repetitions.

您想要查找超过八次的重复。

If you are below eight repetitions, then we have a muscular endurance problem.

如果你的重复次数低于八次，那么我们就有肌肉耐力问题。

Right?

正确的？

If it is higher than that, if you got 15 or 20, then we know we have probably some problems in your peak strength or the test itself.

如果高于此值，如果您得到 15 或 20，那么我们知道您的峰值强度或测试本身可能存在一些问题。

So that is a good eight to 12 sort of number is where you want to be looking at for there.

因此，您需要寻找 8 到 12 类数字。

Andrew Huberman:

安德鲁·休伯曼：

What about anaerobic capacity?

无氧能力怎么样？

Dr. Andy Galpin:

安迪·加尔平博士：

This one's more challenging.

这个更具挑战性。

You either have to go to a laboratory and do something like a Wingate test.

你要么必须去实验室做一些像温盖特测试这样的事情。

So this is a 30-second maximal test where you're going to see how much work can you possibly do in that 30 seconds.

这是一个 30 秒的最长测试，您将了解在这 30 秒内您可以完成多少工作。

If you don't have access to a laboratory, you can do this on any protocol you want.

如果您无法进入实验室，您可以根据您想要的任何方案进行此操作。

This could be sprinting.

这可能是短跑。

This can be on an air bike.

这可以在空中自行车上进行。

This could be on a rower.

这可能是在划船者身上。

Anything like that, anything where you can exert maximal effort and you don't have to worry about technical problems.

任何类似的事情，任何你可以尽最大努力而不必担心技术问题的事情。

So I generally don't like to do things like a kettlebell swing or something like that.

所以我一般不喜欢做壶铃摆动之类的事情。

There's just too many other variables.

还有太多其他变量。

You need to be able to go as hard as you possibly can, knowing you're going to get to a place of tremendous fatigue.

你需要尽你所能地努力，知道你将到达一个非常疲劳的地方。

Now, in the lab, we often use what's called a Bosco protocol, and you're going to stand on a force plate, and you're going to do as many vertical jumps as fast as you can, as high as you can For 60 seconds, and you're absolutely destroyed by second 45.

现在，在实验室中，我们经常使用所谓的 Bosco 协议，你将站在测力板上，你将尽可能快、尽可能高地进行垂直跳跃，持续 60 秒，到 45 秒时你就彻底被摧毁了。

So we either use that Wingate protocol or that Bosco protocol.

所以我们要么使用 Wingate 协议，要么使用 Bosco 协议。

If you want, though, again, take any of those other places, 30 seconds or so, up to 45 seconds, up to a minute if you want, it doesn't really matter, and you just mark down the distance you cover.

不过，如果你愿意，再一次，去任何其他地方，30 秒左右，最多 45 秒，如果你愿意的话最多一分钟，这并不重要，你只需记下你走过的距离。

That's all.

就这样。

We don't really have standards for these things because it's going to be different.

我们对于这些事情并没有真正的标准，因为它会有所不同。

How far you can travel in 30 seconds on a treadmill is just going to be so different than sprinting in the field or on the assault bike or whatever.

在跑步机上 30 秒内可以跑多远，与在田野里冲刺或骑突击自行车或其他什么东西有很大不同。

So, what you really want to worry about there is can you complete it, and then how awful do you feel afterwards?

所以，你真正要担心的是你能否完成它，然后你感觉有多糟糕？

So what you really want to think about here is not those protocols, but this.

所以你在这里真正要考虑的不是那些协议，而是这个。

You want to think about can you get close to your predicted maximum heart rate?

您想考虑一下您能否接近您预测的最大心率？

So the number we throw out is 220 minus your age.

所以我们扔掉的数字是 220 减去你的年龄。

So if you're 50 years old, 220 minus 50, you should be able to get to a maximum heart rate of around 170 beats per minute.

因此，如果您 50 岁，220 减 50，您应该能够达到每分钟 170 次左右的最大心率。

Now, that number is extremely generic.

现在，这个数字非常通用。

If you don't get there, that doesn't have any indication of your fitness.

如果你没有到达那里，就没有任何迹象表明你的健康状况。

If you get higher, that doesn't mean you're any more fit.

如果您变得更高，并不意味着您更加健康。

It's just a rough number.

这只是一个粗略的数字。

So here's what I want you to do.

这就是我希望你做的。

In this case, your heart rate recovery is the better metric.

在这种情况下，您的心率恢复是更好的指标。

So I want you to get up to a maximum heart rate, and then test your heart rate recovery.

所以我希望您达到最大心率，然后测试您的心率恢复情况。

And what you should be looking for there is about a half a beat recovery per second.

您应该寻找每秒大约半拍的恢复。

So you're going to get up to a place where you reach absolute terrible exhaustion.

所以你会到达一个让你极度疲惫的地方。

Maximum fatigue.

最大疲劳度。

Test your heart rate and then count.

测试您的心率，然后计数。

Have a timer going.

让计时器运转起来。

Within 60 seconds, you should have, again, that half a beat per second.

在 60 秒内，您应该再次达到每秒半拍的速度。

You should have a heart rate recovery of 30 beats per minute.

您的心率应恢复为每分钟 30 次。

Within the next minute, so two-minute recovery, it should be again half that, so 60 beats.

在下一分钟内，即两分钟的恢复，应该又是一半，即 60 次心跳。

Those are rough numbers to go by.

这些都是粗略的数字。

And your three-minute recovery is, again, half of that again.

而你的三分钟恢复时间又是一半。

So that is the closest way.

所以这是最接近的方法。

If your heart rate recovery is worse than that, then we know we have a problem in your anaerobic capacity or your cardiovascular capacity.

如果您的心率恢复情况比这更差，那么我们就知道您的无氧能力或心血管能力存在问题。

Andrew Huberman:

安德鲁·休伯曼：

I love it.

我喜欢它。

What about number eight, maximal heart rate?

那么第八个最大心率呢？

Because what you just described sounds a lot like maximal heart rate.

因为你刚才描述的听起来很像最大心率。

Dr. Andy Galpin:

安迪·加尔平博士：

So this is your VO2 max.

这就是您的最大摄氧量。

So the gold standard here is to actually go into a laboratory and get this thing done.

所以这里的黄金标准是实际进入实验室并完成这件事。

So we can actually run a VO2 max test where you put a mask on, collect all your gases, and run you to there.

因此，我们实际上可以进行最大摄氧量测试，您戴上面罩，收集所有气体，然后跑到那里。

And there's a very specific protocol for completion of a true maximum test, and any of the scientists will know that.

完成真正的最大测试有一个非常具体的协议，任何科学家都会知道这一点。

If you don't have access to that, you can do a couple of tests.

如果您无法访问它，您可以进行一些测试。

One of them is called a 12-minute Cooper's test.

其中一项称为 12 分钟库珀测试。

So this is simply time.

所以这只是时间。

You're going to run for 12 minutes as far as you can, and you're going to record the distance you covered.

您将尽可能跑 12 分钟，并记录您所跑的距离。

Again, you can go online to any number of calculators, enter that distance in, and that will tell you your estimated VO2 max.

同样，您可以上网使用任意数量的计算器，输入该距离，这将告诉您您估计的最大摄氧量。

Andrew Huberman:

安德鲁·休伯曼：

So that's a 12-minute sprint?

那么这就是 12 分钟的冲刺吗？

Dr. Andy Galpin:

安迪·加尔平博士：

12-minute sprint.

12分钟冲刺。

Maximum distance you can cover in 12 minutes.

12 分钟内可以走的最大距离。

Andrew Huberman:

安德鲁·休伯曼：

Keeping a steady pace the whole time or going-

始终保持稳定的步伐或继续-

Dr. Andy Galpin:

安迪·加尔平博士：

Do whatever you want.

做任何你想做的事。

The goal is to get maximum distance covered in 12 minutes.

目标是在 12 分钟内完成最大距离。

So that's anywhere between a mile to two-plus miles, depending on how fit you are.

因此，这个距离在一英里到两英里以上之间，具体取决于您的健康状况。

But you just do that Cooper 12-minute test.

但你只需进行库珀 12 分钟测试即可。

Andrew Huberman:

安德鲁·休伯曼：

Got it.

明白了。

Dr. Andy Galpin:

安迪·加尔平博士：

I told you.

我告诉过你了。

So if you remember, aerobic capacity is eight to 12 minutes where you're going to see a real true test of that VO2 max.

因此，如果您还记得的话，有氧能力是 8 到 12 分钟，您将看到对最大摄氧量的真实测试。

You simply can't get that in under a few minutes.

你不可能在几分钟之内得到它。

If you want, you can do a little gentler version of that.

如果你愿意，你可以做一个更温和的版本。

So there are a number of submaximal tests.

因此存在许多次最大测试。

In fact, there is a one-mile walk test you can do.

事实上，您可以进行一英里步行测试。

So again, all you're going to do is, in this case, you have to have either a stopwatch or ideally a heart rate monitor.

所以，在这种情况下，你要做的就是，你必须有一个秒表，或者最好有一个心率监测器。

And all you have to do is a rock-forward one-mile submaximal test.

您所要做的就是进行一次艰难的一英里次最大测试。

So you're going to walk a mile, record the time, record your heart rate at the end, enter those in, and those will give you, again, estimates of your VO2 max.

因此，您将步行一英里，记录时间，最后记录您的心率，将其输入，这些将再次为您提供最大摄氧量的估计值。

So that's the, "Oh my gosh, I can't run for 12 minutes as hard as I possibly can" or, "I don't want to do it" or we have a lot of these in our executive program, it's like, "My knee hurts too bad.

所以这就是，“天哪，我不能尽我所能地跑 12 分钟”，或者“我不想这样做”，或者我们的执行计划中有很多这样的内容，就像“我的膝盖疼得太厉害了。

I've got back pain when I run" or whatever.

当我跑步时我会感到背痛”或其他什么。

Okay, and you do the walk test.

好的，你做步行测试。

And it's pretty accurate if you do it correctly.

如果你做得正确的话，它是相当准确的。

So technically, all you have to actually do is measure your heart rate on your...

所以从技术上讲，你实际上要做的就是在你的……上测量你的心率。

You now can count 60 seconds, but it's just easier to work.

您现在可以数 60 秒，但工作起来更容易。

With everyone's watches and stuff now, just wear the heart rate monitor, plug in those numbers.

现在每个人都有手表之类的东西，只需佩戴心率监测器，输入这些数字即可。

And again, those are all standard calculations, so anywhere you find those, you don't have to worry about the source.

再说一次，这些都是标准计算，所以无论你在哪里找到这些，你都不必担心来源。

So you just enter your stuff in, and they're going to be running off the same equation.

所以你只要输入你的东西，他们就会按照相同的方程式运行。

Andrew Huberman:

安德鲁·休伯曼：

I like the idea of the 12-minute run.

我喜欢 12 分钟跑步的想法。

I'm going to give it a shot.

我要尝试一下。

See what happens.

看看会发生什么。

Dr. Andy Galpin:

安迪·加尔平博士：

For years, we did a one-mile version of this, and there's just a lot more science on the 12-minute Cooper test, so we did that.

多年来，我们做了一英里版本的测试，而且 12 分钟库珀测试有更多的科学依据，所以我们就这么做了。

It's pretty good, and it is not even remotely close to fun.

这相当不错，而且离乐趣还差得远。

Andrew Huberman:

安德鲁·休伯曼：

It sounds like fun for other reasons.

由于其他原因，这听起来很有趣。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Well, it is.

嗯，确实如此。

Andrew Huberman:

安德鲁·休伯曼：

Fun in the sense that it reveals a lot.

有趣是因为它揭示了很多东西。

Dr. Andy Galpin:

安迪·加尔平博士：

Yep.

是的。

Andrew Huberman:

安德鲁·休伯曼：

Powerful, potent.

强大，有力。

Dr. Andy Galpin:

安迪·加尔平博士：

Super.

超级。

There's no hiding.

没有什么可隐藏的。

You can hide with a leg extension test.

您可以通过腿部伸展测试来隐藏。

It doesn't hurt that bad.

并没有那么痛。

But you cannot feel anything but the 12-minute run-as-far-as-you-can test.

但除了 12 分钟的尽力跑测试之外，你什么也感觉不到。

Andrew Huberman:

安德鲁·休伯曼：

So these are really actually psychiatric diagnostic tests

所以这些实际上是精神病学诊断测试

Dr. Andy Galpin:

安迪·加尔平博士：

They are

他们是

Andrew Huberman:

安德鲁·休伯曼：

...

...

of sorts.

各种各样的。

Dr. Andy Galpin:

安迪·加尔平博士：

For sure.

当然。

Andrew Huberman:

安德鲁·休伯曼：

Number nine, long-duration steady-state-

第九，长期稳态-

Dr. Andy Galpin:

安迪·加尔平博士：

Yep

是的

Andrew Huberman:

安德鲁·休伯曼：

...

...

exercise.

锻炼。

I think of this as AKA endurance.

我认为这就是所谓的耐力。

But as you mentioned before, there are other forms of endurance.

但正如您之前提到的，还有其他形式的耐力。

So long-duration steady-state exercise.

所以要进行长时间的稳态锻炼。

Dr. Andy Galpin:

安迪·加尔平博士：

Yep.

是的。

So you really want to think about this as not a standard number.

因此，您确实需要将其视为不是一个标准数字。

This is you should maintain consistent work output for over 20-plus minutes.

这是您应该在 20 多分钟内保持一致的工作输出。

Okay?

好的？

On this one, I want you to just pick something that it was in your lifestyle.

在这一点上，我希望你只选择一些适合你生活方式的东西。

So is there a loop around your house that you can do?

那么你的房子周围有一个循环可以做吗？

Is there some protocol that you like to use before?

您以前喜欢使用某种协议吗？

And you're simply going to test your ability, can you maintain work without stopping?

而你只是想测试一下你的能力，你能不停地工作吗？

That's all it needs to be.

这就是它所需要的一切。

Now, ideally I personally like to throw a little twist in here, which is can you do this with nasal breathing only?

现在，理想情况下，我个人喜欢在这里添加一点转折，即仅用鼻呼吸就能做到这一点吗？

That's when I feel really good.

那时我感觉真的很好。

If you can go 30 straight minutes without needing to take a break, walking doesn't really cut it unless you're very unfit, in which case, if walking 30 minutes without a break is a challenge, okay, like there.

如果你可以连续走 30 分钟而不需要休息，步行并不会真正减少它，除非你非常不健康，在这种情况下，如果连续走 30 分钟而不休息是一个挑战，好吧，就像那里一样。

But if you can, I want you moving at a non-walking pace.

但如果可以的话，我希望你以非步行的速度移动。

I don't care what zone this is, two, three, four, five, I don't care.

我不在乎这是哪个区域，二区、三区、四区、五区，我不在乎。

Show me you can maintain minimum of 20 minutes of work with no breaks, no intervals, no downtime, and again, ideally breathing through your nose only.

让我看看你可以连续工作 20 分钟，没有休息，没有间歇，没有休息时间，而且最好只用鼻子呼吸。

Andrew Huberman:

安德鲁·休伯曼：

I love this list, but it worries me a bit.

我喜欢这个清单，但它让我有点担心。

Not because any one of these tests is necessarily that overwhelming, but because I'm unclear about how to arrange performance of these different tests.

并不是因为这些测试中的任何一项都必然是令人难以承受的，而是因为我不清楚如何安排这些不同测试的性能。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

For instance, do I separate them so I'm doing one test like long-duration output on one day and I'm doing strength on another day?

例如，我是否将它们分开，以便我在某一天进行一项测试，例如长时间输出，而在另一天进行力量训练？

Those seem pretty obvious to me, but are there ones that one can combine on different days?

这些对我来说似乎很明显，但是有哪些可以在不同的日子结合起来的吗？

How much time should one give oneself in between these tests, and how often should one do an assessment?

在这些测试之间应该留出多少时间，以及应该多久进行一次评估？

Just as we don't want to necessarily evaluate body weight changes by getting on the scale three times a day, maybe once a day at the same time each day is more practical.

正如我们不一定希望通过每天三次秤来评估体重变化一样，也许每天同一时间秤一次更实际。

How often should we be assessing our fitness for each and every one of these?

我们应该多久评估一次我们对每一项的适应性？

Dr. Andy Galpin:

安迪·加尔平博士：

Well, the way that I would say this is you want to pick the one that is the worst and do that more frequently.

嗯，我想说的是，你想要选择最差的一个，并且更频繁地这样做。

So if, for example, you do the upper body strength test and you are fantastic, if you can bench press double your body weight, I don't need to test your bench very often for the average person.

所以，举例来说，如果你做了上半身力量测试并且你表现得非常好，如果你能将你的卧推重量加倍，那么对于普通人来说，我不需要经常测试你的卧推凳。

If you're not a powerlifter, maybe once a year or maybe not even that.

如果您不是举重运动员，也许每年一次，甚至可能不参加。

We just don't need to get there.

我们只是不需要到达那里。

However, if we then test your VO2 max, and in your 12 minutes you cover a total of a half a mile, then we might want to test that every month.

但是，如果我们随后测试您的最大摄氧量，并且您在 12 分钟内总共走了半英里，那么我们可能需要每个月进行测试。

Right?

正确的？

And so we're going to let our priorities emphasize which one we're going to do more often.

因此，我们将让我们的优先事项强调我们将更经常做的事情。

I would recommend doing this full battery once a year.

我建议每年一次充满电池。

Andrew Huberman:

安德鲁·休伯曼：

Full battery meaning the entire list on one day?

充满电意味着一天内可以使用整个列表？

Dr. Andy Galpin:

安迪·加尔平博士：

The entire-- Not on one day, but within a week.

整个——不是一天，而是一周之内。

So you could take a week.

所以你可以花一周的时间。

Now, you could do these technically all in two days.

现在，您可以在两天内从技术上完成所有这些工作。

A three-day split here is probably best.

在这里为期三天的分裂可能是最好的。

So if you were to just say, "Hey, this is testing week." I actually love this for beginning of the year, or whenever it is that you change your training.

所以如果你只是说，“嘿，这是测试周。”我实际上很喜欢在年初或每当你改变训练时这样做。

But I think once a year, just like once a year, you should probably go to a physician and get full blood work, a full heart scan, and everything like that.

但我认为每年一次，就像每年一次一样，您可能应该去看医生并进行全血检查、全心脏扫描以及类似的检查。

And then if maybe you had a heart issue, they would come back and test you more frequently.

然后，如果您有心脏问题，他们会更频繁地回来对您进行检查。

Whatever the case is, right?

不管是什么情况，对吧？

You should probably run through this, and you're going to be thinking, "Yeah, but I don't want to give up on my exercise routine that week." Well, I promise you're not going to finish this week and think, "I didn't do very much work this week." It's going to feel great, and then you're going to have a very nice barometer of exactly where you need to change and prioritize your training for the next quarter, half a year, or wherever you want to go.

你可能应该完成这个，然后你会想，“是的，但我不想放弃那周的锻炼计划。”好吧，我保证你不会在本周结束时想：“这周我没有做太多工作。”这会感觉很棒，然后你就会有一个非常好的晴雨表，准确地知道你需要在哪里改变，并确定下个季度、半年或你想去的任何地方的训练优先顺序。

If you want to actually do this every six months, that's really-- We end up actually doing this, quite honestly, more like every six months as a general test.

如果你想真正每六个月做一次，那是真的——我们最终实际上会这样做，老实说，更像是每六个月做一次一般测试。

That's a really good way to do.

这确实是一个很好的方法。

But if minimum of, if you're arguing with me, give me once a year that you want to do this.

但如果你和我争论的话，至少每年告诉我一次你想这样做。

So which order to do them in?

那么按照什么顺序进行呢？

The non-fatiguing tests you can do whenever.

您可以随时进行非疲劳测试。

So this is the body composition scan, the FFMI, the body fat composition, all this stuff can be done whenever.

这就是身体成分扫描、FFMI、身体脂肪成分，所有这些东西都可以随时进行。

I generally like to do that, though, as your very first activity.

不过，我通常喜欢将其作为您的第一项活动。

The reason is we know that acute exercise can heavily influence things like body composition measurements because of inflammation, water storage, et cetera.

原因是我们知道，由于炎症、水分储存等原因，剧烈运动会严重影响身体成分测量等。

So it's easiest to just get that off of a 48-hour rest.

因此，最简单的方法就是从 48 小时的休息中恢复过来。

You want to make sure you don't do any hard exercise the day before a body composition test, and probably 48 hours before that.

您需要确保在身体成分测试前一天（可能是测试前 48 小时）不进行任何剧烈运动。

So just start yourself off with that.

所以就从这个开始吧。

Your movement test can be the same thing.

您的运动测试可能是同样的事情。

You don't want to try to do an assessment of how well you're squatting if you're incredibly sore from your brutal squatting test.

如果你在残酷的深蹲测试中感到非常酸痛，那么你就不想尝试评估你的深蹲效果如何。

So tend to do those things when you're the most fresh.

所以，尽量在你最有活力的时候做这些事情。

Then what you want to do is any skill or maximum strength or power goes at the very beginning of the day.

然后你要做的就是在一天的一开始就使用任何技能或最大的力量或力量。

Any fatiguing thing happens at the end.

任何令人疲劳的事情都会在最后发生。

And so you could easily do this.

所以你可以轻松地做到这一点。

All right.

好的。

I'm going to do my power test, my broad jump.

我要做力量测试，跳远测试。

Great.

伟大的。

You're not going to be fatigued at all from that.

你不会因此而感到疲劳。

And on the same day, since I'm already pretty warmed up, now I'm going to roll right into my leg strength test.

在同一天，由于我已经热身完毕，现在我将立即进入腿部力量测试。

And since I'm really warmed up, I'm going to do my leg muscular endurance test right there.

由于我已经热身完毕，我将在那里进行腿部肌肉耐力测试。

So this is a very common strategy we use.

所以这是我们使用的一个非常常见的策略。

We do our one-rep max leg extension, five minutes, seven minutes, whatever we need to do, come back, load it to 75%, do as many reps as you can.

我们做一次最大腿部伸展运动，五分钟，七分钟，无论我们需要做什么，回来，将其加载到 75%，尽可能多地重复。

Boom.

繁荣。

You could roll right into then your upper body test or your grip strength test or anything else that you want to do there.

您可以直接进行上半身测试或握力测试或任何其他您想做的事情。

Is there a little bit of influence?

是不是有一点点影响？

Yeah, but really for most people, it's not that bad.

是的，但实际上对于大多数人来说，情况并没有那么糟糕。

What I mean influence, I mean if you do a leg strength test, coming back and doing an upper body strength test afterwards, it's not that big a deal.

我的意思是影响，我的意思是如果你做了腿部力量测试，然后回来做上半身力量测试，那没什么大不了的。

Give yourself 15, give yourself 20 minutes.

给自己15分钟，给自己20分钟。

Give it plenty of time.

给它足够的时间。

So you can knock out your strength testing and muscular endurance testing all in one day.

因此，您可以在一天内完成力量测试和肌肉耐力测试。

That could be you could do your performance, your skill diagnostic, your power jump test, your strength, and your muscular endurance, and all that stuff is knocked out.

那可能是你可以做你的表现、你的技能诊断、你的力量跳跃测试、你的力量和你的肌肉耐力，所有这些东西都被淘汰了。

You're going to have to come back on a separate day and do your anaerobic test.

您必须在单独的一天回来并进行无氧测试。

This is 30 seconds maximal endurance, things like that.

这是 30 秒的最大耐力，诸如此类。

You could, though, if you wanted, do that after your long duration test.

不过，如果您愿意，您可以在长时间测试后执行此操作。

Your long duration test, again, is just going to function as like a big warm-up.

再次强调，你的长时间测试就像一次大型热身。

Or you could flip those things, or you could do them on separate days.

或者你可以翻转这些事情，或者你可以在不同的日子做它们。

You're going to have to do your VO2 max test on its own day for the most part, unless you wanted to do, again, your movement or your body composition before those things.

大多数情况下，您必须在当天进行最大摄氧量测试，除非您想在这些事情之前再次进行运动或身体成分测试。

So you really have the ability to kind of mix and match.

所以你确实有能力混合搭配。

Ideally, this most realistically probably takes three days.

理想情况下，这实际上可能需要三天。

If you want to separate them into four or five, the more separation you do, the better data you're going to get.

如果您想将它们分成四或五个，则分离得越多，获得的数据就越好。

It's just a question of how pedantic are you really trying to get here, and are you willing to lose 5% To then save a whole day, then you can do sort of these things in multiple stacks.

这只是一个问题，你到底有多迂腐，你是否愿意损失 5%，然后节省一整天的时间，然后你可以在多个堆栈中做这些事情。

So that's how I would break it up.

这就是我要打破它的方式。

Andrew Huberman:

安德鲁·休伯曼：

So what I'm hearing is better to do it than to not do it.

所以我听到的是，做比不做更好。

Dr. Andy Galpin:

安迪·加尔平博士：

Most definitely.

绝对是。

Andrew Huberman:

安德鲁·休伯曼：

And be rational.

并保持理性。

Don't try and do your strength output late in the day when you're fatigued.

不要在当天晚些时候疲劳时尝试进行力量输出。

If you're going to combine-

如果你要结合——

Dr. Andy Galpin:

安迪·加尔平博士：

That's right

没错

Andrew Huberman:

安德鲁·休伯曼：

...

...

some of the steady state endurance and maximal heart rate, fine, understand there might be a slight deficit there, but test it the same way each time, and what you're really looking for is improvement.

一些稳态耐力和最大心率，很好，理解那里可能有轻微的缺陷，但每次都以相同的方式进行测试，而您真正寻求的是改进。

Dr. Andy Galpin:

安迪·加尔平博士：

Yep.

是的。

And you could also do the heart rate recovery under any of the modalities.

您还可以在任何方式下进行心率恢复。

So you could do the heart rate recovery after your VO2 max as well.

因此，您也可以在最大摄氧量之后进行心率恢复。

So you finish that thing, and then just, again, do the same test for up to three minutes.

所以你完成了那件事，然后再次进行相同的测试最多三分钟。

Andrew Huberman:

安德鲁·休伯曼：

These are fantastic tools.

这些都是很棒的工具。

I'm almost tempted to say that I'm willing to post my numbers, but that actually violates the sort of core principle that I think we're getting at here, which is that it's highly unlikely that anybody is going to be phenomenal across the board.

我几乎想说我愿意公布我的数据，但这实际上违反了我认为我们在这里达成的核心原则，即任何人都不可能在全面方面表现出色。

Certainly there will be individuals that are.

当然会有这样的人。

Dr. Andy Galpin:

安迪·加尔平博士：

Sure.

当然。

Andrew Huberman:

安德鲁·休伯曼：

But based on everything we talked about earlier, specificity of training and how extensively somebody's been training a certain way will, without question, lopside them, if you will-

但根据我们之前讨论的一切，训练的特殊性以及某人以某种方式进行训练的广泛程度，毫无疑问，会导致他们失衡，如果你愿意的话——

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

toward being better in some of these assessments and less good in others.

在其中一些评估中变得更好，而在其他评估中变得不太好。

And that's just simply the way that these adaptations work.

这就是这些适应的运作方式。

Dr. Andy Galpin:

安迪·加尔平博士：

Yep.

是的。

You don't need to be optimal in all these areas to be quote-unquote, "optimal health" from this perspective.

从这个角度来看，你不需要在所有这些领域都达到最佳状态才能成为“最佳健康”。

You just want to make sure, again, there's no severe performance anchors.

您只是想再次确保没有严格的性能锚定。

This is what we call them, right?

这就是我们所说的，对吗？

We don't want any of these severe constraints because you're going to get limited by that thing.

我们不想要任何这些严格的限制，因为你会受到这些限制。

And so what you want to do is move that up to just sufficient or concerning, right?

所以你想要做的就是将其提升到刚刚足够或令人担忧，对吧？

And get it away from that.

并远离它。

If you do that, that thing's not going to catch you.

如果你这样做，那东西就不会抓住你。

You're going to be able to continue to pursue optimization in any of the one things that you have a specific passion for, which is generally what moves people, right?

您将能够继续在您有特定热情的任何一件事上追求优化，这通常会感动人们，对吗？

You train so that you feel better.

你训练是为了让你感觉更好。

You train because you know there are all these benefits to it, and jeez, this audience probably could list hundreds of them.

你训练是因为你知道它有所有这些好处，天哪，观众可能可以列出数百个。

But you also train because you generally like to get better at something.

但你也会进行训练，因为你通常希望在某件事上变得更好。

A lot of us have something.

我们很多人都有一些东西。

And so you want to make sure that you're not going, "Hey, I know you're good at endurance, but you really shouldn't train anymore." We don't want that message.

所以你要确保你不会说：“嘿，我知道你擅长耐力，但你真的不应该再训练了。”我们不想要那个消息。

Not at all.

一点也不。

I want you to love your training.

我希望你热爱你的训练。

We just want to make sure that you're not loving that so much that you're not taking some blinders off and missing another area, which would actually-- Again, you pull that performance anchor, this whole ship sails faster with less effort and less friction.

我们只是想确保你不会太喜欢它，以至于你不会摘掉一些眼罩而错过另一个区域，这实际上会——再次，你拉动性能锚，整艘船以更少的努力和更少的摩擦航行得更快。

Andrew Huberman:

安德鲁·休伯曼：

What I love about this is also that as you've described it, it's not just for athletes or people-

我喜欢这个的原因还在于，正如你所描述的，它不仅仅适合运动员或普通人——

Dr. Andy Galpin:

安迪·加尔平博士：

No

否

Andrew Huberman:

安德鲁·休伯曼：

...

...

that are super into fitness.

非常热衷于健身。

It's also for people that just want to be healthy and want aesthetic changes, and that's why they're exercising, which I think accounts for a fairly large percentage of people out there.

这也适合那些只想保持健康、想要改变审美的人，这就是他们锻炼的原因，我认为这部分人占了相当大的比例。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

So I think what you described is incredibly well-structured, incredibly clear, and incredibly actionable.

所以我认为你所描述的结构非常好，非常清晰，而且非常可行。

So I want to thank you for that.

所以我想为此感谢你。

I'm serious about my willingness to do this and at least share those numbers with you.

我很认真地愿意这样做，并至少与您分享这些数字。

And I think for most people that are seeking what you listed off before, aesthetic changes, functionality, and longevity, it's clear that all nine of these are going to be important-

我认为，对于大多数正在寻求您之前列出的东西的人来说，美学变化、功能性和寿命，很明显，这九个因素都很重要——

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

in some regard or another.

在某些方面。

Dr. Andy Galpin:

安迪·加尔平博士：

So before we close out, I want to go back and finish off the metrics for VO2 max because I don't actually think I gave you numbers on that.

所以在我们结束之前，我想回去完成最大摄氧量的指标，因为我实际上并不认为我给了你这方面的数字。

So in general, for men, a minimum number we want to look at here is 35 milliliters per kilogram per minute, and for women, that'd be about 30.

所以一般来说，对于男性来说，我们要考虑的最低数字是每分钟每公斤 35 毫升，对于女性来说，这个数字大约是 30 毫升。

So we can actually push a lot higher on those things.

所以我们实际上可以在这些事情上做得更高。

In reality, I want to see men above 50.

事实上，我想看到50岁以上的男人。

Andrew Huberman:

安德鲁·休伯曼：

If I could just interrupt you for a second.

如果我能打断你的话就好了。

When you say 40 milliliters per kilogram, milliliters of what, specifically?

当你说每公斤 40 毫升时，具体是指什么毫升？

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

So what actually those metrics mean is the first one, milliliters, is oxygen, so it's amount of oxygen.

所以这些指标的实际含义是第一个，毫升，是氧气，所以它是氧气的量。

Kilograms is body weight, so it's how much oxygen can you bring in per kilogram of body weight per minute.

公斤是体重，所以它是每公斤体重每分钟可以带入多少氧气。

So it is a volume of oxygen per your size in a time duration.

所以它是一段时间内每单位体重的氧气体积。

In fact, the way that you calculate it is you multiply your cardiac output by what's called your AVO2 difference.

事实上，计算方法是将心输出量乘以所谓的 AVO2 差值。

Your cardiac output is your heart rate times your stroke volume.

您的心输出量是您的心率乘以每搏输出量。

So how much blood you're pumping out per pump is your stroke volume.

因此，每次泵泵出的血液量就是您的每搏输出量。

How many times you're pumping or you're beating, you multiply that by your AVO2 difference.

您吸奶或跳动的次数，乘以 AVO2 差值即可。

Your AVO2 difference is artery minus vein difference.

您的 AVO2 差值为动脉差减去静脉差。

So it's the amount of oxygen in your arteries minus the amount of oxygen in your vein, which is going to tell you how much you took up in your capillaries in your muscles.

因此，动脉中的氧气量减去静脉中的氧气量，就可以告诉您肌肉中的毛细血管吸收了多少氧气。

So you take those two factors, multiply them together, and there's your VO2 max.

因此，您将这两个因素相乘，就得到了您的最大摄氧量。

Andrew Huberman:

安德鲁·休伯曼：

As you were describing that, I imagine you getting to an fMRI machine and seeing that equation lighting up in your brain because clearly it's committed to memory very well.

正如你所描述的那样，我想象你走到功能磁共振成像机器前，看到这个方程在你的大脑中亮起来，因为显然它对记忆有很好的影响。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

Thank you for that-

谢谢你-

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

clear description.

清晰的描述。

Dr. Andy Galpin:

安迪·加尔平博士：

Yep.

是的。

So to finish those numbers, I really truly want to see a man above 50, and I'm not even really stoked until I get above 55.

所以为了完成这些数字，我真的很想看到一个超过 50 岁的男人，而且直到我超过 55 岁之前我什至都不会真正兴奋。

In fact, it's sort of funny, Dave Costill, whose lab I did my PhD in, he was retired by the time, but he's, again, one of these legendary figures in exercise physiology, started in the '70s.

事实上，这有点有趣，戴夫·科斯蒂尔（Dave Costill），我在他的实验室获得了博士学位，当时他已经退休了，但他又是运动生理学领域的传奇人物之一，始于 70 年代。

He would always say, "There's no human excuse to be below 60." Which I was always like, "Damn, that's really actually pretty hard to get to." If-

他总是说：“人类没有理由低于 60 岁。”我总是这样想，“该死，那真的很难到达。”如果——

Andrew Huberman:

安德鲁·休伯曼：

Was he at 60 or above?

他已经60岁或以上了吗？

Dr. Andy Galpin:

安迪·加尔平博士：

Oh, yeah.

哦，是的。

He's still actually setting world records in these last couple of years in all the masters records for swimming and cycling and stuff.

实际上，在过去的几年里，他仍然在游泳和自行车等所有大师记录中创造世界纪录。

So he was a super fit guy.

所以他是一个超级健康的人。

So he was always above 60.

所以他的年龄一直在60岁以上。

He's probably 50-something now, even though he's 80 or whatever.

他现在可能已经 50 多岁了，尽管他已经 80 多岁了。

Andrew Huberman:

安德鲁·休伯曼：

80 years old.

80岁了。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

With a VO2 max of 50 or more.

最大摄氧量 50 或更高。

Dr. Andy Galpin:

安迪·加尔平博士：

He's probably really not 50.

他可能真的还不到50岁。

Remember earlier we talked about how I had the 92-year-old-

记得之前我们讨论过我是如何拥有92岁的——

Andrew Huberman:

安德鲁·休伯曼：

Mm-hmm

嗯嗯

Dr. Andy Galpin:

安迪·加尔平博士：

...

...

who had a VO2 max of 38?

谁的最大摄氧量为 38？

Dave's probably going to break that record when he gets there, I'm sure.

我确信，当戴夫到达那里时，他可能会打破该记录。

In fact, I guarantee you he has that number in his brain.

事实上，我向你保证他脑子里有这个数字。

I haven't talked to him in 15 years, but I guarantee you that number is in his brain, and he's probably training for it.

我已经 15 年没有和他说过话了，但我向你保证这个数字就在他的脑子里，而且他可能正在为此进行训练。

Andrew Huberman:

安德鲁·休伯曼：

I love it, and I love it because it proves that exercise pays off Oh, yeah.

我喜欢它，我喜欢它，因为它证明了锻炼是有回报的哦，是的。

It's one of the few things in life where there's a direct relationship-

这是生活中为数不多的有直接关系的事情之一——

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

between work and outcome.

工作和结果之间。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

That's as Henry Rollins described in his wonderful essay, if you're familiar with that.

如果您熟悉的话，正如亨利·罗林斯在他精彩的文章中所描述的那样。

Oh my gosh.

天哪。

Well, you're a punk rock guy.

嗯，你是一个朋克摇滚人。

You know Henry, I'm sure.

我确信你认识亨利。

Andrew Huberman:

安德鲁·休伯曼：

I certainly know who he is, and I know-

我当然知道他是谁，而且我知道——

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

his work.

他的工作。

Dr. Andy Galpin:

安迪·加尔平博士：

He has an incredible one-page paper, sort of something to do with the iron, and he basically describes that as like this is the one thing where it's truth.

他有一篇令人难以置信的单页纸，有点与铁有关，他基本上描述了这一点，因为这就是它的真相。

It is the most true thing you'll ever do, which is a love for that.

这是你做过的最真实的事情，那就是对此的热爱。

Andrew Huberman:

安德鲁·休伯曼：

It's almost like a principle of nature.

这几乎就像自然法则一样。

Dr. Andy Galpin:

安迪·加尔平博士：

100%.

100%。

Yeah.

是的。

So with the women, I really want to see the women-- If I want to see men above 55, I really want to see women above 50 as the target.

所以对于女性，我真的很想看到女性——如果我想看到 55 岁以上的男性，我真的很想看到 50 岁以上的女性作为目标。

And it'd be like, "You're there.

就像，“你在那儿。

I'm pretty good." So you can do the math on then the middle ground of what's okay, but we need to work on it.

我还不错。”所以你可以在中间的基础上进行数学计算，但我们需要努力解决这个问题。

In fact, if you look across the literature at different athletes, you're going to see the really high-level endurance folks.

事实上，如果你浏览不同运动员的文献，你会看到真正高水平的耐力运动员。

They may pass 70 or 80.

他们可能已经过了 70 岁或 80 岁。

In fact, there was talk a few years ago of a guy breaking 100 as like an 18 or 19-year-old, but I actually don't think it was ever fully confirmed or repeated.

事实上，几年前就有传言说一个人像 18 岁或 19 岁一样突破 100 岁，但实际上我认为这个说法从未得到完全证实或重复。

But certainly, you'll see plenty of people like 95 in those extremes.

但当然，你会看到很多像 95 岁这样的人处于这些极端状态。

If you look at other sports like football or basketball, they're probably going to be in the 55, 65 sort of range.

如果你看看足球或篮球等其他运动，它们可能会在 55 到 65 之间。

So if you, as an average person, are 55, that's a really good marker to be in.

因此，如果您作为一个普通人，已经 55 岁，那么这是一个非常好的标记。

If you get even close to that, you're in a good spot.

如果你甚至接近这个目标，那么你就处于一个很好的位置。

I'm sorry if I let you down, Dave.

如果我让你失望了，我很抱歉，戴夫。

Andrew Huberman:

安德鲁·休伯曼：

No, I just love how as you're describing this average person, you're looking at me with just a little bit of sympathy.

不，我只是喜欢你描述这个普通人时，你带着一点同情看着我。

If you reach the standard of average, Andrew...

如果你达到平均水平，安德鲁...

Listen, you're giving me prompts all over the place to try and improve-

听着，你在各处都在提示我尝试和改进-

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

my metrics, whatever they happen to be, and I think that's one of the great values of getting objective numbers.

我的指标，无论它们是什么，我认为这是获得客观数据的巨大价值之一。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

Even if they have to be measured by some of these back-of-the-envelope techniques-

即使它们必须通过一些粗略的技术来测量——

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

that I guess we always teach people in the laboratory, right?

我想我们总是在实验室里教人，对吗？

That a tool can be not extremely precise, but as long as it's reliable-

工具可以不是非常精确，但只要它可靠-

Dr. Andy Galpin:

安迪·加尔平博士：

Of course

当然

Andrew Huberman:

安德鲁·休伯曼：

...

...

there is still value there.

那里仍然有价值。

Of course, you'd love to have the most precise and most reliable tool, but if you can't, then at least go for a reliable tool and measure for consistency.

当然，您希望拥有最精确和最可靠的工具，但如果不能，那么至少要选择可靠的工具并测量一致性。

Dr. Andy Galpin:

安迪·加尔平博士：

Yep.

是的。

For the real world, reliability beats validity as much as we can.

对于现实世界，可靠性尽可能地胜过有效性。

For a lot of things we're talking about, especially if we're using it as a metric of did I get better?

对于我们正在谈论的很多事情，特别是如果我们用它作为我是否变得更好的衡量标准？

As long as that tool is reliable.

只要该工具可靠。

Body composition, just all these things have inherent error in them.

身体成分，所有这些东西都有内在的错误。

Some of them are smaller, some of them are larger.

其中一些较小，一些较大。

But as you mentioned, having standardization within the testing protocol is going to allow you to measure progress, and that's going to tell you sort of where you're at.

但正如您所提到的，在测试协议中实现标准化将使您能够衡量进度，这将告诉您目前所处的位置。

Now that we've sort of covered all these areas of adaptation, and we walked through the history, and we walked through a bunch of the explanations for why people are maybe not getting the results that they want to get through their training.

现在我们已经涵盖了所有这些适应领域，我们回顾了历史，我们回顾了为什么人们可能无法通过训练获得他们想要的结果的一系列解释。

The way I would like to go with the rest of our conversations would be to just go through each of those adaptations step by step and make sure I cover very specific protocols for if you have run through this testing and identified an area of weakness.

我希望在接下来的对话中逐步完成每一项调整，并确保我涵盖了非常具体的协议（如果您已经完成了此测试并发现了薄弱环节）。

So maybe you've sort of been lifting a lot because you like lifting, and you've maybe realized that your cardiovascular fitness or your heart rate recovery is not where it really should be.

因此，也许您因为喜欢举重而进行了大量举重，并且您可能已经意识到您的心血管健康状况或心率恢复情况并未达到应有的水平。

Or the opposite, like we've talked about.

或者相反，就像我们讨论过的那样。

Maybe you're doing a lot of that type of work, and your strength isn't there, your movement quality's not there.

也许你做了很多这样的工作，但你的力量不在那里，你的动作质量也不在那里。

So you've identified a problem.

所以你已经发现了一个问题。

How do I specifically solve it?

具体我该如何解决呢？

What are the evidence-based and most effective protocols that I could put myself in for each one of these categories?

对于这些类别中的每一类，我可以采用哪些基于证据且最有效的方案？

And I think that would give people a lot of take-home value, but it's going to take us some time to cover.

我认为这会给人们带来很多带回家的价值，但这需要我们一些时间来解决。

So it's going to have to come across over multiple conversations between you and I.

所以它必须通过你和我之间的多次对话才能找到。

Andrew Huberman:

安德鲁·休伯曼：

Great.

太棒了。

Well, I'm looking forward to each and all of those conversations.

嗯，我期待着每一次对话。

And I want to add just one more metric to our discussion today, which is really just my way of saying thank you because if there were a metric for amount of useful information per sentence spoke, you would be at the upper level of that metric.

我想在今天的讨论中再​​添加一个指标，这实际上只是我表达感谢的方式，因为如果有一个指标来衡量每个句子所包含的有用信息量，那么您将处于该指标的较高级别。

You have this amazing ability to provide so much knowledge in a clear and concise, and today, listed-out format that is both interesting, grounded in science, and actionable.

您具有惊人的能力，以清晰简洁的方式提供如此多的知识，并且今天列出的格式既有趣，有科学依据，又可操作。

So on behalf of everyone listening, and certainly for myself as well, I just want to say thank you.

因此，我代表所有聆听者，当然也代表我自己，想说声谢谢。

Dr. Andy Galpin:

安迪·加尔平博士：

Well, I appreciate the compliments, and I'm looking forward to the next conversation, jumping right into speed, strength, and hypertrophy training, and what are the evidence-based and best practices for protocols in those areas.

嗯，我很感谢你们的赞美，我期待着下一次对话，直接进入速度、力量和肥大训练，以及这些领域的基于证据的协议和最佳实践是什么。

Andrew Huberman:

安德鲁·休伯曼：

If you're learning from and/or enjoying this podcast, please subscribe to our YouTube channel.

如果您正在学习和/或喜欢此播客，请订阅我们的 YouTube 频道。

That's a terrific zero-cost way to support us.

这是支持我们的绝佳零成本方式。

In addition, please subscribe to the podcast on Spotify and Apple.

此外，请订阅 Spotify 和 Apple 上的播客。

And on both Spotify and Apple, you can leave us up to a five-star review.

在 Spotify 和 Apple 上，您都可以给我们五星级的评价。

If you have questions for us or comments or suggestions about topics you'd like us to cover or guests you'd like me to include on the Huberman Lab podcast, please put those in the comments section on YouTube.

如果您对我们有疑问，或者对您希望我们报道的主题或您希望我在 Huberman Lab 播客中加入的嘉宾有意见或建议，请将这些意见或建议放入 YouTube 的评论部分。

We do read all the comments.

我们确实阅读了所有评论。

Please also check out the sponsors mentioned at the beginning and during today's episode.

另请查看开头和今天节目中提到的赞助商。

That's the best way to support this podcast.

这是支持这个播客的最佳方式。

I'd also like to inform you about the Huberman Lab podcast free newsletter.

我还想向您介绍 Huberman 实验室播客免费时事通讯。

It's called the Neural Network Newsletter, and each month, the Neural Network Newsletter is sent out, and it contains summaries of podcast episodes, specific protocols discussed on the Huberman Lab podcast, all in fairly concise format, and all completely zero cost.

它被称为神经网络通讯，每个月都会发出神经网络通讯，其中包含播客剧集的摘要、胡伯曼实验室播客上讨论的具体协议，所有这些都以相当简洁的格式进行，并且完全是零成本。

You can sign up for the Neural Network Newsletter by going to hubermanlab.com.

您可以访问 hubermanlab.com 订阅神经网络新闻通讯。

Go to the menu and click on Newsletter.

转到菜单并单击新闻通讯。

You provide us your email.

您向我们提供您的电子邮件。

We do not share it with anybody, and as I mentioned before, it's completely zero cost.

我们不与任何人分享它，正如我之前提到的，它完全是零成本。

By going to hubermanlab.com, you can also go into the Menu tab and go to Newsletter and see some example newsletters from months past.

通过访问 hubermanlab.com，您还可以进入“菜单”选项卡并转到“新闻通讯”，查看过去几个月的一些新闻通讯示例。

Thank you once again for joining me for today's discussion about fitness, exercise, and performance with Dr. Andy Galpin.

再次感谢您今天与安迪·加尔平 (Andy Galpin) 博士一起参加有关健身、锻炼和表现的讨论。

And as always, thank you for your interest in science.

一如既往，感谢您对科学的兴趣。