Essentials: How to Build Endurance
Andrew Huberman: Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance.
安德鲁·胡伯曼（Andrew Huberman）：欢迎来到胡伯曼实验室要点，在这里我们回顾过去的剧集，寻找针对心理健康、身体健康和表现的最有效、最可操作的基于科学的工具。
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。
This podcast is separate from my teaching and research roles at Stanford.
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, however, part of my desire and effort to bring zero cost to consumer information about science and science-related tools to the general public.
然而，我的愿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。
Today, I'd like to talk about endurance and how to build endurance, and how to use endurance for the health of your entire body.
今天，我想谈谈耐力，以及如何建立耐力，以及如何利用耐力来促进整个身体的健康。
Endurance, as the name suggests, is our ability to engage in continuous bouts of exercise, or continuous movement, or continuous effort of any kind.
顾名思义，耐力是我们进行连续锻炼、连续运动或任何类型的连续努力的能力。
It is clear that cardiovascular exercise, exercise where you're getting your heart rate up continuously for a period of time is vital for tapping into and enhancing various aspects of our biology in the body and in the brain, such that our brain can perform work for longer periods of time, focused work, learning, et cetera.
很明显，心血管运动，即在一段时间内持续提高心率的运动，对于挖掘和增强我们身体和大脑生物学的各个方面至关重要，这样我们的大脑就可以更长时间地工作、专注工作、学习等等。
The key thing to understand about energy production in the body is this thing that we call ATP.
了解体内能量产生的关键是我们所说的 ATP。
ATP is required for anything that requires energy, for anything that you do that requires effort.
任何需要能量的事情、任何需要努力的事情都需要 ATP。
Our muscles and our neurons use different fuel sources to generate ATP.
我们的肌肉和神经元使用不同的燃料来源来产生 ATP。
The ones that are used first for short bouts of intense activity are things like phosphocreatine.
首先用于短暂剧烈活动的药物是磷酸肌酸之类的药物。
If you've only heard about creatine as a supplement, well, phosphocreatine actually exists on our muscles.
如果您只听说过肌酸作为补充剂，那么磷酸肌酸实际上存在于我们的肌肉中。
That's why people take creatine, you can load your muscles with more creatine.
这就是人们服用肌酸的原因，你可以给你的肌肉补充更多的肌酸。
Phosphocreatine is great for short, intense bouts of effort.
磷酸肌酸非常适合短期、剧烈的运动。
Then you start to tap into things like glucose, which is literally just carbohydrates as just sugar that's in your blood.
然后你开始摄入葡萄糖之类的东西，它实际上只是碳水化合物，就像你血液中的糖一样。
Then if you keep pushing, you start to tap into other fuel sources like glycogen, and you have fats stored in adipose tissue.
然后，如果你继续努力，你就会开始利用其他燃料来源，例如糖原，并且脂肪组织中会储存脂肪。
Even if you have very, very low body fat percentage, you can extract lipids, fatty acids from that body fat.
即使你的体脂百分比非常非常低，你也可以从体内脂肪中提取脂质、脂肪酸。
It's like a storage pack, it is a storage pack for energy that can be converted to ATP.
它就像一个储存包，它是一个可以转化为ATP的能量的储存包。
Without going into any more detail, when I say today energy or I say ATP, just remember that regardless of your diet, regardless of your nutritional plan, your body has the capacity to use creatine, glucose, glycogen, lipids, and if your ketogenic, ketones in order to generate fuel energy.
无需详细说明，当我今天说能量或 ATP 时，请记住，无论您的饮食如何，无论您的营养计划如何，您的身体都有能力使用肌酸、葡萄糖、糖原、脂质，如果您的生酮，则使用酮来产生燃料能量。
Now, the other crucial point is that in order to complete that process of taking these fuels and converting them into energy, most of the time, you need oxygen.
现在，另一个关键点是，为了完成将这些燃料转化为能量的过程，大多数时候，你需要氧气。
You need air, basically, in your system.
基本上，您的系统中需要空气。
Now, it's not actual air.
现在，它不是真正的空气。
You need oxygen molecules in your system.
你的系统中需要氧分子。
Comes in through your mouth and your nose, goes to your lungs and distributes via the bloodstream.
通过您的嘴和鼻子进入，进入您的肺部并通过血液分布。
Oxygen is not a fuel, but like a fire that has no oxygen, you can't actually burn the logs, but when you blow a lot of oxygen onto a fire, basically onto logs with a flame there, then basically it will take fire, it will burn.
氧气不是燃料，但就像没有氧气的火一样，你实际上无法燃烧原木，但是当你将大量氧气吹到火上时，基本上是那里有火焰的原木上，那么基本上它就会着火，它会燃烧。
Oxygen allows you to burn fuel.
氧气可以让你燃烧燃料。
Today we are going to ask the critical questions.
今天我们要问一些关键问题。
What allows us to perform?
是什么让我们能够表现？
What allows us to continue effort for long periods of time?
是什么让我们能够长期持续努力？
We think of things like willpower.
我们会想到意志力之类的东西。
What's willpower?
什么是意志力？
Willpower is neurons.
意志力就是神经元。
It's neurons in our brain.
它是我们大脑中的神经元。
We have this thing called the central governor which decides whether or not we should or could continue, or whether or not we should stop, whether or not we should quit.
我们有一个叫做中央州长的东西，它决定我们是否应该或可以继续，或者我们是否应该停止，是否我们应该退出。
We have to ask the question, what is the limiting factor on performance?
我们不禁要问，性能的限制因素是什么？
What prevents us from enduring?
是什么阻止我们忍耐？
What prevents us from moving forward?
是什么阻碍了我们前进？
What are the factors that say, you know what, no more, I'm not going to continue this run?
是什么因素表明，你知道吗，我不会再继续这样的跑步了？
There are five main categories of things that allow us to engage in effort.
有五类主要的事情可以让我们付出努力。
I don't want to completely write off things like the immune system and other systems of the body, but nerve, muscle, blood, heart, and lungs are the five that I want to focus on today because that's where most of the data are.
我不想完全忽略免疫系统和身体其他系统之类的东西，但神经、肌肉、血液、心脏和肺是我今天要关注的五个系统，因为这是大部分数据所在的地方。
Let's talk about neurons and how they work.
让我们谈谈神经元及其工作原理。
I want to tell you about an experiment that's going to make it very clear why quitting is a mental thing, not a physical thing.
我想告诉你一个实验，它将清楚地说明为什么戒烟是一种精神上的事情，而不是身体上的事情。
Why do we quit?
我们为什么要退出？
An experiment was done a couple years ago and was published in the journal, Cell, Cell Press journal, excellent journal, showing that there is a class of neurons in our brainstem in the back of our brain that if they shut off, we quit.
几年前做了一项实验，发表在《细胞》杂志上，《细胞出版社》杂志，优秀杂志，表明我们大脑后部的脑干中有一类神经元，如果它们关闭，我们就会退出。
These neurons release epinephrine.
这些神经元释放肾上腺素。
Epinephrine is adrenaline.
肾上腺素就是肾上腺素。
Anytime we are engaged in effort of any kind, we are releasing epinephrine.
每当我们进行任何形式的努力时，我们都会释放肾上腺素。
Anytime we're awake really, we are releasing epinephrine into our brain.
每当我们真正清醒时，我们都会向大脑释放肾上腺素。
In fact, this little group of neurons in the back of our brain it's called the locus coeruleus, if you like, is churning out epinephrine all the time.
事实上，我们大脑后部的这一小群神经元，如果你愿意的话，被称为蓝斑，一直在产生肾上腺素。
If something stresses us out, it churns out more, and then it acts as an alertness signal for the whole brain.
如果有什么事情让我们感到压力，它就会产生更多的信号，然后它就会向整个大脑发出警觉信号。
We also, of course, have adrenaline epinephrine released in our body, which makes our body ready for things.
当然，我们体内也会释放肾上腺素，这使我们的身体做好了应对的准备。
Think about epinephrine as a readiness signal.
将肾上腺素视为准备信号。
When we are engaged in effort, this readiness signal is being churned into our brain.
当我们努力工作时，这种准备就绪的信号就会被搅入我们的大脑。
When we're relaxed and we're falling asleep, epinephrine levels are low.
当我们放松并入睡时，肾上腺素水平较低。
Our desire to continue, or put differently, our willingness to continue and our desire to quit is mediated by events between our two ears.
我们继续的愿望，或者换句话说，我们继续的意愿和放弃的愿望是由我们两耳之间的事件来调节的。
That doesn't mean that the body is not involved, but it means that neurons are critically important.
这并不意味着身体不参与其中，而是意味着神经元至关重要。
We have two categories of neurons that are important: the ones in our head that tell us get up and go out and take that run, and the ones that allow us, encourage us to continue that run, and we have neurons that shut things off and say no more.
我们有两类重要的神经元：一类是大脑中告诉我们起床、出去跑步的神经元，另一类是允许我们、鼓励我们继续跑步的神经元，还有一类神经元会关闭一切，不再多说什么。
We of course have the neurons that connect to our muscles and control our muscles.
我们当然有连接到我们的肌肉并控制我们的肌肉的神经元。
The reason we quit is rarely because our body quits.
我们戒烟的原因很少是因为我们的身体戒烟。
Our mind quits.
我们的思绪停止了。
When people say, "I hear that sports or effort, or fighting, it's 90% mental, 10% physical," that whole discussion about how much is mental, how much is physical, is absolutely silly.
当人们说“我听说运动、努力或战斗，90%是精神因素，10%是体力因素”时，关于多少是精神因素、多少是体力因素的整个讨论绝对是愚蠢的。
It's 100% nervous system.
这是100%的神经系统。
It's neurons.
这是神经元。
When people say mental or physical, understand, it's 100% neural.
当人们说精神或身体时，请理解，这是 100% 神经性的。
What do nerves need in order to continue to fire?
神经需要什么才能持续燃烧？
What do you need in order to get neurons to say, I will persist?
为了让神经元说“我会坚持”，你需要什么？
They need glucose.
他们需要葡萄糖。
Unless you're a keto and ketogenic adapted, you need carbohydrate, is glucose.
除非你是酮和生酮适应者，否则你需要碳水化合物，就是葡萄糖。
That's what neurons run on, and you need electrolytes.
这就是神经元运行的基础，你需要电解质。
Neurons have what's called a sodium-potassium pump blah, blah, blah.
神经元有所谓的钠钾泵等等。
They generate electricity.
它们发电。
In order to get nerve cells to fire, to contract muscle, to say, I'm going to continue, you need sufficient sodium salt because the action potential, the actual firing of neurons is driven by sodium entering the cell, rushing into the cell.
为了让神经细胞放电，收缩肌肉，也就是说，我要继续，你需要足够的钠盐，因为动作电位，神经元的实际放电是由进入细胞的钠驱动的，冲进细胞。
Then there's a removal of potassium, and then there's a resetting of those levels by something called the sodium-potassium pump.
然后去除钾，然后通过钠钾泵重置这些水平。
The sodium-potassium pump and sodium and action potentials, even if you don't know anything about that is ATP dependent.
钠钾泵、钠和动作电位，即使您不知道任何有关 ATP 依赖性的信息。
It requires energy.
它需要能量。
You need energy in order to get neurons to fire and it is pH dependent.
你需要能量才能让神经元放电，这取决于 pH 值。
It depends on the conditions or the environment within the brain being of a certain pH or acidity.
这取决于大脑内的条件或环境是否具有一定的 pH 值或酸度。
pH is about how acid or how basic the environment is.
pH 值是指环境的酸性或碱性程度。
Nerves need salt.
神经需要盐。
They need potassium, and it turns out they need magnesium.
他们需要钾，事实证明他们也需要镁。
You need glucose and carbohydrates in order to power those neurons unless you are running on ketones.
你需要葡萄糖和碳水化合物来为这些神经元提供能量，除非你靠酮类来运行。
Muscle.
肌肉。
Muscle is going to engage and generate energy first by using this phosphocreatine system.
肌肉将首先通过使用这种磷酸肌酸系统来参与并产生能量。
High bouts of effort, really intense effort, short-lived, seconds to minutes, but probably more like seconds, it's going to be this phosphocreatine, literally a fuel source in the muscle that you're going to burn just like you would logs on a fire.
高强度的努力，真正强烈的努力，短暂的，几秒钟到几分钟，但可能更像是几秒钟，它会是这种磷酸肌酸，实际上是肌肉中的燃料来源，你会像在火上燃烧一样燃烧它。
Glycogen which is stored carbohydrate in the muscle, they're converting that into ATP in order to generate that energy.
糖原是肌肉中储存的碳水化合物，它们将其转化为 ATP 以产生能量。
Then there's stuff in our blood that's available as an energy source.
然后我们血液中的物质可以作为能量来源。
In blood we got glucose, so literally blood sugar that's floating around.
血液中含有葡萄糖，因此实际上是漂浮在周围的血糖。
Let's say you have fasted for three days.
假设您已经禁食三天。
Your blood glucose is going to be very low, so that's not going to be a great fuel source, but you will start to liberate fats from your adipose tissue, from your fat.
你的血糖会非常低，所以这不会成为一个很好的燃料来源，但你会开始从你的脂肪组织中释放脂肪。
Fatty acids will start to mobilize into the bloodstream and you can burn those for energy.
脂肪酸将开始动员到血液中，您可以燃烧它们以获取能量。
There are some other factors that are important.
还有一些其他重要因素。
Those are the heart, which is going to move blood.
这些是心脏，它负责输送血液。
The more that the heart can move blood and oxygen, the more fuel that's going to be available for you to engage in muscular effort and thinking effort.
心脏输送的血液和氧气越多，你就能提供更多的燃料来进行肌肉锻炼和思考。
As I've mentioned oxygen a few times, it should be obvious then that the lungs are very important.
正如我多次提到氧气，很明显肺部非常重要。
You need to bring oxygen in and distribute it to all these tissues because oxygen is critical for the conversion of carbohydrates and the conversion of fats.
您需要引入氧气并将其分配到所有这些组织，因为氧气对于碳水化合物的转化和脂肪的转化至关重要。
When we ask the question, what's limiting for performance?
当我们问这个问题时，什么限制了性能？
What is going to allow us to endure, to engage in effort and endure long bouts of effort or even moderately long bouts of effort?
是什么让我们能够忍受、付出努力、忍受长时间的努力，甚至是中等程度的长时间努力？
We need to ask which of those things, nerve, muscle, blood, heart, and lungs, is limiting?
我们需要问，神经、肌肉、血液、心脏和肺中哪一个是限制性的？
Put differently, we ask, what should we be doing with our neurons, what should we be doing with our muscles, what should we be doing with our blood, what should we be doing with our heart, and what should we be doing with our lungs that's going to allow us to build endurance for mental and physical work, and to be able to go longer, further with more intensity?
换句话说，我们会问，我们应该如何处理我们的神经元，我们应该如何处理我们的肌肉，我们应该如何处理我们的血液，我们应该如何处理我们的心脏，我们应该如何处理我们的肺部，这将使我们能够增强脑力和体力工作的耐力，并能够以更大的强度走得更远、走得更远？
Let's talk about the four kinds of endurance and how to achieve those.
让我们谈谈四种耐力以及如何实现它们。
First of all, we have muscular endurance.
首先，我们有肌肉耐力。
Muscular endurance is the ability for our muscles to perform work over time.
肌肉耐力是我们的肌肉随着时间的推移进行工作的能力。
Our failure to continue to be able to perform that work is going to be due to muscular fatigue, not to cardiovascular fatigue.
我们无法继续完成这项工作是由于肌肉疲劳，而不是心血管疲劳。
Not because we're breathing too hard or we can't get enough blood to the muscles, or because we quit mentally, but because the muscles themselves give out.
不是因为我们呼吸太困难，或者我们无法为肌肉提供足够的血液，也不是因为我们在精神上放弃了，而是因为肌肉本身已经衰竭了。
One good example of this would be if you had to pick up a stone in the yard and that stone is not extremely heavy for you, and you needed to do that anywhere from 50 to 100 times.
一个很好的例子是，如果您必须在院子里捡起一块石头，而这块石头对您来说并不是很重，那么您需要在任何地方捡起 50 到 100 次。
You were picking it up and putting it down, and picking it up and putting it down, and picking up and putting it down.
你拿起它，放下它，拿起它，放下它，拿起它，放下它。
At some point, your muscles will fatigue.
在某些时候，你的肌肉会疲劳。
Muscular endurance is going to be something that you can perform for anywhere from 12 to 25, or even up to 100 repetitions.
肌肉耐力训练可以重复 12 到 25 次，甚至最多 100 次。
A good example is pushups.
一个很好的例子是俯卧撑。
It's actually no coincidence that a lot of military boot-camp style training is not done with weights.
事实上，许多军事训练营式的训练并不是用重量来完成的，这并非巧合。
It's done with things like pushups, pull-ups, sit-ups, and running, because what they're really building is muscular endurance, the ability to perform work repeatedly over time for a given set of muscles and neurons.
它是通过俯卧撑、引体向上、仰卧起坐和跑步等动作来完成的，因为它们真正建立的是肌肉耐力，即随着时间的推移对一组给定的肌肉和神经元重复执行工作的能力。
A really good muscular endurance training protocol, according to the scientific literature, would be three to five sets of anywhere from 12 to 100 repetitions.
根据科学文献，真正好的肌肉耐力训练方案是三到五组，每组重复 12 到 100 次。
That's a huge range.
这是一个很大的范围。
Now, 12 to 25 repetitions is going to be more reasonable for most people.
现在，对于大多数人来说，12 到 25 次重复会更合理。
The rest periods are going to be anywhere from 30 to 180 seconds of rest.
休息时间为 30 到 180 秒。
Anywhere from half a minute to three minutes of rest.
休息半分钟到三分钟。
The one critical feature of building muscular endurance is that it has no major eccentric loading component.
增强肌肉耐力的一个关键特征是它没有主要的偏心负载成分。
I haven't talked much about eccentric and concentric loading, but concentric loading is when you are shortening the muscle typically, or lifting a weight, and eccentric movements are when you are lengthening a muscle, typically, or lowering a weight.
我没有太多谈论偏心和向心加载，但同心加载是当你通常缩短肌肉或举起重量时，而偏心运动是当你通常延长肌肉或降低重量时。
If you do a pull-up and you get your chin over the bar, or a chin-up, that's the concentric portion of the effort, and then as you lower yourself, that's the eccentric portion.
如果你做引体向上时，你的下巴越过杠铃，或者引体向上，这就是努力的同心部分，然后当你降低自己时，这就是离心部分。
Eccentric portion of resistance training of any kind, whether or not it's for endurance or for strength, is one of the major causes of soreness.
任何类型的阻力训练中的离心部分，无论是耐力训练还是力量训练，都是引起酸痛的主要原因之一。
Some people will be more susceptible to this than others, but it does create more damage in muscle fibers.
有些人比其他人更容易受到这种影响，但它确实会对肌肉纤维造成更多损伤。
Muscular endurance and building muscular endurance should not include any movements that include major eccentric loads.
肌肉耐力和增强肌肉耐力不应包括任何包含主要偏心负荷的运动。
If you're going to do pushups, it doesn't mean that you want to drop, smash your chest into the floor.
如果你要做俯卧撑，并不意味着你想要倒下，把你的胸部撞到地板上。
By the way, your chest should touch the ground on every pushup.
顺便说一下，每次俯卧撑时你的胸部都应该接触地面。
That's a real pushup.
这才是真正的俯卧撑。
It's about pushing down till your chest touch the floor and straightening out.
就是向下推，直到胸部接触地板并伸直。
That's a proper pushup.
这才是正确的俯卧撑。
A pull-up is where you pull your chin above the bar.
引体向上是将下巴拉到杠铃上方的动作。
Neither of those should include a slow eccentric or lowering component if you are using those to train muscular endurance, the 3 to 5 sets of 12 to 25, and maybe even up to 100 repetitions, with 30 to 180 seconds of rest in-between.
如果你用这些来训练肌肉耐力，那么这两种动作都不应该包括缓慢的离心或降低部分，3到5组，每组12到25次，甚至可能最多重复100次，中间有30到180秒的休息。
If you want to build muscular endurance, you want to make your muscles able to do more work for longer, it's going to be this 3 to 5 sets of 12 to 100 reps, 30 to 180 seconds of mainly concentric movement.
如果你想增强肌肉耐力，想让你的肌肉能够在更长时间内做更多的工作，那就需要进行 3 到 5 组，每组 12 到 100 次，持续 30 到 180 秒的主要同心运动。
Not a slow lowering phase or a heavy lowering phase.
不是缓慢下降阶段或剧烈下降阶段。
That might be kettlebell swings and things of that sort.
这可能是壶铃摆动之类的。
Isometrics, as I mentioned, things like plank and wall sits, will work.
正如我提到的，等轴测法、木板和墙坐之类的东西都会起作用。
What's interesting about this is that it doesn't seem at all like what people normally think of as endurance, and yet it's been shown in nice quality peer reviewed studies that muscular endurance can improve our ability to engage in long bouts of what we call long-duration low-intensity endurance work.
有趣的是，它看起来根本不像人们通常认为的耐力，但高质量的同行评审研究表明，肌肉耐力可以提高我们进行长时间低强度耐力训练的能力。
This can support long runs, it can support long swims, and it can build also, it can build postural strength and endurance simultaneously.
这可以支持长距离跑步，可以支持长距离游泳，而且还可以增强体力，可以同时增强姿势力量和耐力。
Let's talk about the science briefly of why this works.
让我们简单地谈谈它为何有效的科学原理。
That takes us back to this issue of fuel utilization and what fails.
这让我们回到了燃料利用和失败的问题。
If we were to say, let's say you do a plank and you're planking for, maybe you're able to plank for a minute or two minutes, or three minutes, at some point you will fail.
如果我们说，假设你做了一个平板支撑，并且你正在平板支撑，也许你能够平板支撑一分钟、两分钟，或者三分钟，在某个时候你会失败。
You're not going to fail because the heart gives out.
你不会因为心脏衰竭而失败。
You're not going to fail because you can't get enough oxygen, because you can breathe while you're doing that, you're going to fail because of local muscular failure.
你不会因为无法获得足够的氧气而失败，因为你在这样做时可以呼吸，但你会因为局部肌肉衰竭而失败。
Which means that as you do, if you choose to do this protocol of three to five sets, et cetera, to build muscular endurance, mainly what you are going to be building is you're going to be building the ability of your mitochondria to use oxygen to generate energy locally.
这意味着，如果您选择进行三到五组等的方案来增强肌肉耐力，那么您将主要构建的是线粒体利用氧气在局部产生能量的能力。
That, it's something called mitochondrial respiration.
这就是所谓的线粒体呼吸。
Respiration because of the involvement of oxygen.
由于氧气的参与而进行呼吸。
It's also going to be increasing the extent to which the neurons control the muscles and provide a stimulus for the muscles to contract.
它还将增加神经元控制肌肉的程度，并为肌肉收缩提供刺激。
This is independent of power and strength.
这与权力和力量无关。
Even though the low sets like three to five sets, and the fact that you're doing repetitions and you're going to failure, even though it seems to resemble power and strength, and hypertrophy-type training, it is distinctly different.
尽管低组数就像三到五组，而且事实上你在重复并且会失败，尽管它看起来类似于爆发力和力量以及肥大型训练，但它是明显不同的。
It's not going to generate strength, hypertrophy and power.
它不会产生力量、肥大和力量。
It's going to mainly create this ability to endure, to continually contract muscles or repeatedly contract muscles.
它将主要创造这种持续收缩肌肉或反复收缩肌肉的能力。
Continually, if you're using isometric holds, repeatedly if you're using repetition-type exercise where there's a contraction and an extension of the muscle, essentially concentric and an eccentric portion.
持续地，如果您使用等长保持，如果您使用重复型练习，则重复进行，其中肌肉有收缩和伸展，基本上是同心部分和偏心部分。
Remember that you want the eccentric portion to be light and relatively fast, not so fast that you injure yourself, but certainly not deliberately slowed down.
请记住，您希望偏心部分较轻且相对较快，不要太快以致伤害自己，但当然也不要故意放慢速度。
Now let's talk about the other extreme of endurance, which is long-duration endurance.
现在我们来说说耐力的另一个极端，那就是长时间的耐力。
This is the type that people typically think about when they think about endurance.
这是人们在考虑耐力时通常想到的类型。
You're talking about a long run, a long swim, a long bike ride.
你说的是长跑、长距离游泳、长距离骑自行车。
How long?
多长时间？
Anywhere from 12 minutes to several hours, or maybe even an entire day, maybe 8 or 9 hours of hiking or running, or biking.
徒步旅行、跑步或骑自行车的时间从 12 分钟到几个小时不等，甚至可能是一整天，可能是 8 或 9 小时。
Some people are actually doing those kinds of really long events, marathons, for instance.
有些人实际上正在参加那些非常长的活动，例如马拉松。
You're getting into regular repeated effort, and your ability to continue that effort is going to be dependent mainly on the efficiency of the movement, on your ability to strike a balance between the movement itself, the generation of the muscular movements that are required, and fuel utilization across the different sources of nerve, muscle, blood, heart, and lungs.
你正在进行定期的重复努力，而你继续努力的能力将主要取决于运动的效率，取决于你在运动本身、所需肌肉运动的产生以及神经、肌肉、血液、心脏和肺部不同来源的燃料利用率之间取得平衡的能力。
Let's ask the question, why would you fail on a long run?
让我们问一个问题，为什么你会长期失败？
Why would you quit?
你为什么要退出？
Well, your mind is going to use more or less energy, depending on how much willpower, how much of a fight you have to get into with yourself in order to generate the effort.
嗯，你的大脑会消耗或多或少的能量，这取决于你有多少意志力，以及你需要与自己进行多少斗争才能产生努力。
I really want to underscore this.
我真的想强调这一点。
Willpower, in part, is the ability to devote resources to things, and part of that is making decisions to just either do it or not do it.
意志力在某种程度上是指将资源投入到事情上的能力，其中一部分是做出做或不做的决定。
I'm not of the "just do it" mindset.
我不属于“只管去做”的心态。
I think there's a right time and a place to train, but I also think that it is not good, in other words, it utilizes excessive resources to churn over decisions excessively, and you probably burn as much cognitive energy deciding about whether or not to do a given training or not, as you do in the actual training.
我认为训练有合适的时间和地点，但我也认为这样不好，换句话说，它利用过多的资源来过度地做出决定，而且你在决定是否进行某项训练时可能会消耗与实际训练一样多的认知能量。
When you go out for a run that's 30 minutes, you are building the capacity to repeat that performance the next time, while being more efficient, actually burning less fuel.
当您出去跑步 30 分钟时，您正在培养下次重复该表现的能力，同时提高效率，实际上燃烧更少的燃料。
That might seem a little bit counterintuitive, but every time you do that run, what you're doing is you're building up mitochondrial density.
这可能看起来有点违反直觉，但每次你这样做时，你所做的就是增加线粒体密度。
It's not so much about mitochondrial oxidation and respiration, you're building up mitochondrial density.
这与线粒体氧化和呼吸无关，而是在增加线粒体密度。
You're actually increasing the amount of ATP that you can create for a given bout of effort.
实际上，您正在增加在给定的一轮努力中可以产生的 ATP 量。
You're becoming more efficient.
你变得更有效率了。
You're burning less fuel overall, doing the same thing.
做同样的事情，你总体上燃烧的燃料更少。
That's really what these long, slow distance, or long bouts of effort are really all about.
这就是这些长距离、缓慢的距离或长时间的努力的真正意义所在。
Why do this long-duration effort?
为什么要做这种长期的努力？
Why would you want to do it?
你为什么要这么做？
Why is it good for you?
为什么它对你有好处？
It does something very important, which is that it builds the capillary beds within muscles.
它做了一些非常重要的事情，那就是它在肌肉内建立了毛细血管床。
These are tiny little avenues, like little tiny streams and estuaries between the bigger arteries and veins.
这些都是微小的通道，就像大动脉和静脉之间的小溪和河口。
You can literally build new capillaries.
您实际上可以构建新的毛细血管。
You can create new little streams within your muscles.
你可以在你的肌肉中产生新的小流。
The type of long-duration effort that I was talking about before, 12 minutes or more of steady effort, is very useful for doing that, and is very useful for increasing the mitochondria, the energy-producing elements of the cells, the actual muscle cells.
我之前谈到的那种长时间的努力，12 分钟或更长时间的稳定努力，对于做到这一点非常有用，并且对于增加线粒体、细胞的能量产生元素、真正的肌肉细胞非常有用。
The reason is when blood arrives to muscles, it has oxygen, the muscles are going to use some of that oxygen, and then some of the deoxygenated blood is going to be sent back to the heart and to the lungs.
原因是当血液到达肌肉时，它含有氧气，肌肉将使用一些氧气，然后一些脱氧的血液将被送回心脏和肺部。
Now, the more capillaries that you build into those muscles, the more oxygen available to those muscles.
现在，这些肌肉中的毛细血管越多，这些肌肉可获得的氧气就越多。
This long-duration work, unlike muscular endurance like planks and everything that we were talking about before, is really about building the capillary systems and the mitochondria, the energy utilization systems within the muscles themselves.
这项长时间的工作与平板支撑等肌肉耐力和我们之前讨论的所有内容不同，实际上是建立毛细血管系统和线粒体，即肌肉本身的能量利用系统。
There are two kinds in-between that in recent years have gotten a lot of attention and excitement, sometimes called high-intensity interval training.
近年来，有两种介于两者之间的训练受到了广泛的关注和兴奋，有时被称为高强度间歇训练。
One is anaerobic, so-called an-aerobic endurance, so no oxygen, and the other is aerobic endurance, both of which qualify as HIIT, high-intensity interval training.
一种是无氧运动，即所谓的无氧耐力，即不需要氧气，另一种是有氧耐力，这两种运动都属于 HIIT（高强度间歇训练）。
Let's talk about anaerobic endurance first.
我们先来说说无氧耐力。
Anaerobic endurance, from a protocol perspective is going to be 3 to 12 sets.
从协议的角度来看，无氧耐力将是3到12组。
These are going to be performed at whatever speed allows you to complete the work in good, safe form.
这些工作将以任何速度进行，让您能够以良好、安全的方式完成工作。
It could be fast, it could be slow.
它可能很快，也可能很慢。
As the work continues, your repetitions may slow down or it may speed up.
随着工作的继续，你的重复次数可能会减慢，也可能会加快。
Chances are it's going to slow down.
很可能它会放慢速度。
What does this work?
这有什么作用？
What do these sets look like?
这些套装是什么样子的？
Remember, long, slow distance is one set.
请记住，长而慢的距离是一组。
Muscular endurance is three to five sets.
肌肉耐力为三到五组。
High-intensity anaerobic endurance is going to be somewhere between 3 and 12 sets, and it's going to have a ratio of work to rest of anywhere from three-to-one to one-to-five.
高强度无氧耐力训练将在 3 到 12 组之间，并且工作与休息的比例将在 3 比 1 到 1 比 5 之间。
What would a three-to-one ratio set look like?
三比一的比例设置会是什么样子？
It's going to be 30 seconds of hard pedaling on the bike, for instance, or running, or on the rower.
例如，这将是 30 秒的用力踩自行车、跑步或划船。
These are just examples.
这些只是示例。
It could be in the pool swimming, it could be any number of things, or air squats, or weighted squats if you will, provided you can manage that.
可以是在泳池里游泳，也可以是任何事情，或者空中深蹲，或者负重深蹲，如果你愿意的话，只要你能做到。
30 seconds on, 10 seconds off.
开启 30 秒，关闭 10 秒。
That's a very brief rest.
这是一个非常短暂的休息。
three-to-one is just a good example would be 30 seconds on, 10 seconds off.
三对一就是一个很好的例子，即 30 秒开启，10 秒关闭。
The opposite extreme on that ratio would be one-to-five, so 20 seconds on, 100 seconds off.
该比例的另一个极端是一比五，即 20 秒开始，100 秒关闭。
You do the work for 20 seconds, then you rest 100 seconds.
你做20秒的工作，然后休息100秒。
Let's just take a look at the three-to-one ratio.
我们来看看三比一的比例。
In the three-to-one ratio, if you're going to do 30 seconds of hard pedaling on a bike, followed by 10 seconds, so maybe one of these, what they call assault bikes, and then you stop for 10 seconds and then repeat, chances are you will be able to do 1, 2, 3, 4, maybe even as many as 12 sets if you're really in good condition, that you'll be able to do all those because pedaling on the bike doesn't require a ton of skill.
按照三比一的比例，如果你要在自行车上用力踩30秒，然后是10秒，所以也许其中之一，他们称之为突击自行车，然后你停下来10秒，然后重复，很可能你将能够做1、2、3、4，甚至可能多达12组，如果你真的状况良好的话，你将能够完成所有这些，因为踩自行车不需要太多的技巧。
If you do it incorrectly, if your elbow flares out a little bit or something, it's very unlikely that you'll get injured unless it's really extreme.
如果你做得不正确，如果你的肘部稍微向外张开或者其他什么，你就不太可能受伤，除非情况真的很严重。
The same movement done, for instance, with kettlebells, so 30 seconds on, 10 seconds off, the first set will probably be in good form.
例如，用壶铃做同样的动作，所以进行 30 秒，休息 10 秒，第一组可能会处于良好状态。
The second one will be in pretty good form.
第二个将处于非常好的状态。
Let's say you're getting to the fifth and sixth set and you're going 30 seconds on, 10 seconds off, chances are the quality of your repetitions will degrade significantly, and you increase the probability that you're going to get injured.
假设您正在进行第五组和第六组，并且您要进行 30 秒，休息 10 秒，那么您的重复质量很可能会显着下降，并且您受伤的可能性也会增加。
If quality of form is important, so maybe this is using weights, maybe you're doing squats, so you're going to do 20 seconds on and 100 seconds of rest, what you'll find is that the longer rest, even though it's 20 seconds of intense effort, followed by a longer rest of about 100 seconds, will allow you to perform more quality repetitions safely over time.
如果形式质量很重要，那么也许这是使用重量，也许你正在做深蹲，所以你要做 20 秒，然后休息 100 秒，你会发现更长的休息时间，即使是 20 秒的剧烈努力，然后是大约 100 秒的较长休息，随着时间的推移，会让你安全地进行更多高质量的重复。
It might be three sets of 20 seconds of hard effort followed by 100 seconds rest.
可能是三组，每组 20 秒的努力，然后休息 100 秒。
Then you repeat, 20 seconds of hard effort, 100 seconds rest, 20 seconds hard effort, 100 seconds rest.
然后你重复，20秒努力，100秒休息，20秒努力，100秒休息。
You might do that twice a week.
你可以每周这样做两次。
In doing that, you will build up what we call anaerobic endurance.
通过这样做，您将建立我们所说的无氧耐力。
Anaerobic endurance is going to be taking your system into greater than 100% of your VO2 max.
无氧耐力将使您的系统达到最大摄氧量的 100% 以上。
It's going to be taking your heart rate up very high, and it's going to maximize your oxygen utilization systems.
它会让你的心率非常高，并且会最大化你的氧气利用系统。
That is going to have effects that are going to lead to fatigue at some point in the workout, and that fatigue will trigger an adaptation.
这会产生一些影响，导致锻炼中的某个时刻出现疲劳，而这种疲劳会引发适应。
Let's ask what adaptation it's triggering.
让我们问一下它触发了什么适应。
It's triggering both mitochondrial respiration, the ability of your mitochondria to generate more energy by using more oxygen because you're maxing out.
它会触发线粒体呼吸，即线粒体通过使用更多氧气产生更多能量的能力，因为您已经达到极限。
Literally, you're getting above your VO2 max.
从字面上看，您已经超过了最大摄氧量。
You're hitting that threshold of how much oxygen you can use in your system.
您已经达到了系统中可以使用的氧气量的阈值。
One of the adaptations will be that your mitochondria will shift such that they can use more oxygen.
其中一项适应是你的线粒体会发生变化，以便它们可以使用更多的氧气。
You're going to also increase the capillary beds, but not as much as you're going to be able to increase the amount of neuron engagement of muscle.
您还将增加毛细血管床，但不会增加肌肉神经元参与量那么多。
Normally, when we start to hit fatigue, when we're exhausted, when we're breathing really hard, because the systems of the body are linked and there's a mental component to this as well, a kind of motivational component, after that third or fourth, or sixth set of 20 seconds on, 100 seconds off, or if you're at the other extreme, 30 seconds on and 10 seconds off, there's going to be a component of you want to stop.
通常，当我们开始感到疲劳时，当我们筋疲力尽时，当我们呼吸非常困难时，因为身体的系统是相互联系的，这也有一个心理成分，一种动机成分，在第三组或第四组或第六组20秒休息100秒之后，或者如果你处于另一个极端，30秒休息10秒，你就会有一个想要停下来的成分。
By pushing through and repeating another set, safely, of course, what you're doing is you are training the neurons to be able to access more energy, literally, convert that into ATP and for the muscles, therefore, to access more energy and ATP.
当然，通过安全地推动并重复另一组，你正在做的是训练神经元能够获取更多能量，从字面上看，将其转化为 ATP 并供肌肉使用，从而获取更多能量和 ATP。
The adaptation is in the mitochondria's ability to use oxygen, and this has tremendous carryover effects for other types of exercise.
这种适应在于线粒体利用氧气的能力，这对其他类型的运动具有巨大的延续效应。
This can be beneficial in competitive sports or team sports where there's a sprinting component, where the field opens up and you need to dribble the ball down the field, for instance, and shoot on goal.
这在竞技运动或团队运动中非常有用，在这些运动中，有冲刺的部分，场地开阔，例如，你需要将球运到球场上，然后射门。
Or where you're playing tennis, and it's a long rally, and then all of a sudden somebody really starts putting you back on your heels and you have to really make the maximum amount of effort to run to the net and to get the ball across the net.
或者当你打网球时，这是一场长时间的对峙，然后突然有人开始让你陷入困境，你必须尽最大努力跑向网并让球过网。
Things of that sort.
诸如此类的事情。
There are a variety of places where there's carryover from this type of training, but it does support endurance.
这种类型的训练在很多地方都会产生影响，但它确实可以增强耐力。
It's about muscle endurance, it's about these muscles' ability to generate a lot of force in the short term but repeatedly.
它与肌肉耐力有关，与这些肌肉在短期内反复产生大量力量的能力有关。
That's the way to conceptualize this.
这就是概念化的方式。
It is different than maximum power.
它与最大功率不同。
Even though it feels like maximum effort, it is not the same as building power and speed into muscles.
尽管这感觉像是最大的努力，但它与增强肌肉的力量和速度不同。
Those are distinctly different protocols.
这些是截然不同的协议。
The key elements, again, are that you're bringing your breathing and your oxygen utilization way up above your max.
同样，关键因素是你要让你的呼吸和氧气利用率远远高于你的最大值。
It's not quite hitting failure, but you're really pushing the system to the point where you are not ready to do another set, and yet you begin another set.
这并不是完全失败，但你确实将系统推到了你还没有准备好做另一组的地步，但你却开始了另一组。
You're not necessarily psychologically ready.
你不一定做好心理准备。
I want to make sure I touch on the fourth protocol, which is high-intensity aerobic conditioning.
我想确保我谈到了第四个方案，即高强度有氧调节。
HIIT has these two forms, anaerobic and aerobic.
HIIT有无氧运动和有氧运动两种形式。
You just heard about anaerobic.
您刚刚听说过无氧运动。
High-intensity aerobic conditioning also involves about 3 to 12 sets.
高强度有氧调节也大约需要3到12组。
A one-to-one ratio is powerful for building, on average, most of the energy systems involving-- remember, we had these nerve, muscle, blood, heart, and lungs.
平均而言，一比一的比例对于构建大多数涉及神经、肌肉、血液、心脏和肺的能量系统非常有效。
A one-to-one ratio might be, you run a mile, and however long that takes, you might run first mile is, let's say seven minutes, then you rest for seven minutes, then you run a mile again and it might take eight minutes and you rest for eight minutes.
一对一的比率可能是，你跑一英里，无论需要多长时间，你可能会跑第一英里，比方说七分钟，然后你休息七分钟，然后你再跑一英里，可能需要八分钟，然后你休息八分钟。
You continue that for a total of four miles of running work, I should say.
我应该说，你继续跑步总共四英里。
You can build this up.
你可以建立这个。
Many people find that using this type of training allows them to do things like go run half marathons and marathons even though prior to the race date, they've never actually run a half marathon or marathon.
许多人发现，使用这种类型的训练可以让他们做一些事情，比如跑半程马拉松和马拉松，即使在比赛日期之前，他们从未真正跑过半程马拉松或马拉松。
That might seem incredible.
这似乎令人难以置信。
It's like, how could it be that running a mile and then resting for an equivalent amount of time, running a mile, resting for equivalent amount of time, for 7 miles, allows you to run continuously for 13 miles or for 26 miles?
就像，跑一英里然后休息等量的时间，跑一英里，休息等量的时间，跑 7 英里，怎么可能让你连续跑 13 英里或 26 英里？
It improves ATP and mitochondrial function in muscle.
它可以改善肌肉中的 ATP 和线粒体功能。
It allows the blood to deliver more oxygen to the muscle and to your brain, and it allows your heart to deliver more oxygen overall, and it builds a tremendous lung capacity.
它可以让血液向肌肉和大脑输送更多的氧气，让心脏整体输送更多的氧气，并增强肺活量。
What would this look like, and when should you do this?
这会是什么样子，你应该什么时候这样做？
It's really a question for these workouts of asking how much work can one do in 8 to 12 minutes, and then rest, and then repeat?
对于这些锻炼来说，真正的问题是问一个人在 8 到 12 分钟内可以做多少工作，然后休息，然后重复？
How much work can you do for 8 to 12 minutes, then rest, and then repeat?
您可以在 8 到 12 分钟内完成多少工作，然后休息，然后重复？
How many times should you do this?
您应该这样做几次？
This is the thing, it's pretty intense, and so you would probably only want to do this two, maybe three times a week if you're not doing many other things.
这就是事情，它非常激烈，所以如果你不做很多其他事情，你可能只想每周做两次，也许三次。
We have four kinds of endurance, muscular endurance, we have long-duration endurance, we have high-intensity interval training of two kinds, anaerobic and aerobic, and this last type, the aerobic one, works best, it seems, if you do this one-to-one ratio.
我们有四种耐力，肌肉耐力，我们有长时间耐力，我们有两种高强度间歇训练，无氧和有氧，最后一种，有氧训练，看起来效果最好，如果你按照这种一对一的比例进行的话。
How would you use these and what are they actually doing?
您将如何使用它们以及它们实际上在做什么？
Let's talk about the heart and the lungs and oxygen, because that's something that we can all benefit from understanding.
让我们谈谈心脏、肺和氧气，因为我们都可以从理解中受益。
The brain and the heart are probably the two most important systems that you need to take care of in your life.
大脑和心脏可能是您一生中需要照顾的两个最重要的系统。
Maintaining or enhancing a brain function and cardiovascular function, it's absolutely clear, are key for health and longevity in the short and long term.
毫无疑问，维持或增强大脑功能和心血管功能是短期和长期健康和长寿的关键。
The sorts of training I talked about today has been shown again and again and again to be very useful for enhancing the strength of the mind - yes, I'll talk about that - as well as the health of the brain and the body.
我今天谈到的各种训练已经一次又一次地被证明对于增强心智力量（是的，我会谈论这一点）以及大脑和身体的健康非常有用。
Let's talk about the sorts of adaptations that are happening in your brain and body that are so beneficial in these different forms of training.
让我们来谈谈您的大脑和身体中发生的各种适应，这些适应在这些不同形式的训练中非常有益。
If you are breathing hard and your heart is beating hard, so this would be certainly in the high-intensity anaerobic and aerobic conditioning because you're getting up near your VO2 max in high-intensity aerobic conditioning and you're exceeding your VO2 max in high-intensity anaerobic conditioning, what's going to happen is as, of course, your heart beats faster, your blood is going to be circulating faster in principle.
如果你呼吸困难，心脏跳动剧烈，那么这肯定是在高强度无氧和有氧训练中发生的，因为在高强度有氧训练中你接近你的最大摄氧量，并且在高强度无氧训练中你超过了你的最大摄氧量，当然，会发生的情况是，你的心跳更快，原则上你的血液循环会更快。
Oxygen utilization in muscles is going to go up, and over time, not long, very quickly what will happen when those capillary beds start to expand, in addition, because of the amount of blood that's being returned to the heart when you engage in these really intense bouts of effort repeatedly, the amount of blood being returned to the heart actually causes an eccentric loading of one of the muscular walls of the heart.
肌肉中的氧气利用率将会上升，随着时间的推移，不久之后，当这些毛细血管床开始扩张时，很快就会发生什么，此外，由于当你反复进行这些非常剧烈的努力时，返回心脏的血液量，返回心脏的血液量实际上会导致心脏的一个肌肉壁产生偏心负荷。
Your heart is muscle, it's cardiac muscle.
你的心脏是肌肉，它是心肌。
We have skeletal muscle attached to our bones, then we have cardiac muscle which is our heart.
我们有骨骼肌附着在我们的骨头上，然后我们有心肌，也就是我们的心脏。
When more blood is being returned to the heart because of the additional work that your muscles and nerves are doing, it actually has the effect of creating an eccentric loading, a kind of pushing of the wall.
当更多的血液由于肌肉和神经所做的额外工作而返回心脏时，它实际上会产生偏心负荷，一种对墙壁的推力。
I realize I'm not using the strict anatomy here, but I don't want to get into all the structural features of the heart.
我意识到我在这里没有使用严格的解剖学，但我不想深入了解心脏的所有结构特征。
The left ventricle essentially getting slammed back and then having to push back, and a kind of eccentric loading of the cardiac muscle, and the muscle thickens.
左心室基本上被猛烈地向后推，然后不得不向后推，心肌受到一种偏心负荷，肌肉变厚。
As more blood is returned to the heart, there's an adaptation where the heart muscle actually gets stronger and therefore can pump more blood per stroke, per beat.
随着更多的血液返回心脏，心肌实际上会变得更强，因此每次搏动、每次心跳都可以泵出更多的血液。
As it does that, it delivers, because blood contains glucose and oxygen, and other things, it delivers more fuel to your muscles, which allows you to do yet more work per unit time.
当它这样做时，它会提供能量，因为血液含有葡萄糖和氧气以及其他物质，它会为您的肌肉提供更多的燃料，这使您可以在单位时间内做更多的工作。
If you do this high-intensity-type training where your heart is beating very hard, so maybe the one-to-one ratio mile-run repeats that I described a minute ago, pretty soon, the stroke volume of your heart will really increase.
如果你进行这种高强度类型的训练，你的心脏跳动得非常厉害，那么也许我一分钟前描述的一对一比例的英里跑重复，很快，你的心脏每搏输出量就会真正增加。
As a consequence, you can deliver more fuel to your muscles and to your brain, your cognitive functioning will improve.
因此，您可以为肌肉和大脑提供更多能量，您的认知功能也会得到改善。
This has been shown again and again because there's an increase in vasculature, literally capillary beds within the brain, the hippocampus areas that support memory, but also areas of the brain that support respiration, that support focus, that support effort.
这已经被一次又一次地证明，因为血管系统、大脑内的毛细血管床、支持记忆的海马体区域、以及支持呼吸、支持注意力和努力的大脑区域都在增加。
Weight training does have some positive effects on brain function also.
重量训练确实对大脑功能也有一些积极的影响。
However, it's very clear, and you should now understand intuitively, why the kind of standard strength and hypertrophy-type workouts are not going to activate the blood oxygenation and the stroke volume increases for the heart that the sorts of training I'm talking about today will.
然而，这是非常清楚的，你现在应该直观地理解，为什么那种标准力量和肥大型训练不会像我今天谈论的那种训练那样激活血液氧合和增加心脏的每搏输出量。
It just doesn't have the same positive effects.
它只是没有同样的积极作用。
The other thing that's really important to think about in terms of endurance-type work is hydration.
就耐力型工作而言，另一件真正需要考虑的重要事情是水分。
I think hydration is important for all forms of physical work and exercise, not just endurance.
我认为水分对于所有形式的体力劳动和锻炼都很重要，而不仅仅是耐力。
Typically, we're going to lose anywhere from 1 to 5 pounds of water per hour of exercise.
通常，每小时运动我们会流失 1 到 5 磅的水。
That's going to vary tremendously.
这将会有很大的不同。
It's going to vary on weather, it's going to vary on intensity, probably more like 5 pounds if it's hot day and you're exercising very intensely.
它会根据天气和强度而变化，如果天气炎热并且您锻炼得非常剧烈，则可能会增加 5 磅。
If you think about your weight in pounds, once you lose about 1% to 4% of your body weight in water, you are going to experience about a 20% to 30% reduction in work capacity, in your ability to generate effort of any kind, strength, endurance, et cetera.
如果你考虑一下你的体重（以磅为单位），一旦你在水中损失了大约 1% 到 4% 的体重，你的工作能力、产生任何形式的努力、力量、耐力等的能力就会减少大约 20% 到 30%。
You are also going to experience a significant drop in your ability to think and perform mental operations, so hydration is key.
您的思考和心理操作能力也会显着下降，因此补充水分是关键。
Potassium, sodium and magnesium are really key.
钾、钠和镁确实很关键。
Yes, it's true, you can die from drinking too much water in particular because it forces you, if you drink too much water, you'll excrete too many electrolytes, and your brain will shut off.
是的，这是真的，你可能会因为喝太多水而死亡，特别是因为它迫使你，如果你喝太多水，你会排出太多电解质，你的大脑就会关闭。
Actually, your heart will stop functioning properly.
事实上，你的心脏会停止正常运作。
You don't want to overconsume water to the extreme either.
您也不想过度消耗水。
A simple formula, what I call the Galpin Equation, which is your body weight in pounds divided by the number 30.
一个简单的公式，我称之为加尔平方程，就是你的体重（磅）除以数字 30。
That is how many ounces you should drink for every 15 minutes of exercise.
即每 15 分钟运动应喝多少盎司。
If you are sweating a lot, you may need more.
如果你出汗很多，你可能需要更多。
If you're already very well hydrated, you may need less.
如果您的水分已经非常充足，则可能需要更少。
That's a good rule of thumb to begin and to start to understand the relationship between hydration and performance.
这是一个很好的经验法则，可以帮助您了解水分和运动表现之间的关系。
We didn't talk about supplements much today.
今天我们没有太多谈论补充剂。
In the previous episodes I talked about the phosphocreatine system and supplementing with creatine, talked about beta-alanine for moderate-duration work.
在前面的几集中，我谈到了磷酸肌酸系统和补充肌酸，谈到了用于中等持续时间工作的β-丙氨酸。
Really, the only things that have been shown to really improve endurance work across the four varieties of endurance work I described today, they have essentially two forms.
事实上，在我今天描述的四种耐力训练中，唯一被证明能真正改善耐力训练的东西，本质上有两种形式。
One are stimulants, so things like caffeine will definitely improve endurance work and power output.
一种是兴奋剂，所以像咖啡因这样的东西肯定会提高耐力工作和功率输出。
Certain forms of magnesium, in particular, magnesium malate, M-A-L-A-T-E, have been shown to be useful for removing or reducing the amount of delayed onset muscle soreness.
某些形式的镁，特别是苹果酸镁，M-A-L-A-T-E，已被证明可用于消除或减少延迟性肌肉酸痛。
That form of magnesium is distinctly different than the sorts of magnesium that are good for getting us into sleep, things like magnesium threonate and bisglycinate.
这种形式的镁与有助于我们入睡的镁（例如苏糖酸镁和双甘氨酸镁）明显不同。
In general, we focused mainly today on behavioral tools.
总的来说，我们今天主要关注行为工具。
I hope I was able to illustrate for you that endurance isn't just one thing.
我希望我能够向您说明，耐力不仅仅是一件事。
It's not just the ability to go for long bouts of exercise of different kinds.
这不仅仅是进行长时间不同类型锻炼的能力。
There's also this mental component because of the way that neurons work, and also that there are these different forms of endurance, of muscular endurance, where you're going to fail because of the muscles and muscle energy utilization, and the nerves that innervate those muscles locally, not because of a failure to bring in oxygen or blood.
由于神经元的工作方式，还有这种精神成分，还有这些不同形式的耐力，肌肉耐力，你会因为肌肉和肌肉能量的利用，以及局部支配这些肌肉的神经而失败，而不是因为无法引入氧气或血液。
Whereas long-duration effort, it's going to be more about being below your VO2 max and your ability to be efficient for long bouts of more than 12 minutes of exercise.
而长时间的努力则更重要的是低于您的最大摄氧量以及您在超过 12 分钟的长时间锻炼中保持高效的能力。
One set, as they say, of 12 minutes to maybe several hours.
正如他们所说，一组需要 12 分钟到几个小时。
High-intensity training will tap into yet other fuel sources and mechanisms, as we learned today.
正如我们今天了解到的，高强度训练将利用其他燃料来源和机制。
Last but not least, thank you for your interest in science.
最后但并非最不重要的一点是，感谢您对科学的兴趣。