Essentials: How to Learn Skills Faster

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.

欢迎来到 Huberman Lab Essentials，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, we're going to talk about and focus on skill learning.

今天我们要讨论的重点是技能学习。

We are going to focus on how to learn skills more quickly, in particular, motor skills.

我们将重点关注如何更快地学习技能，特别是运动技能。

So if you're interested in how to perform better, whether or not it's dance or yoga or even something that's just very repetitive like running or swimming, this podcast episode is for you.

因此，如果您对如何表现得更好感兴趣，无论是舞蹈还是瑜伽，甚至是跑步或游泳等重复性很强的活动，这个播客节目就适合您。

We're going to go deep into the science of skill learning, and we are going to talk about very specific protocols that the science points to and has verified allow you to learn more quickly, to embed that learning so that you remember it, and to be able to build up skills more quickly than you would otherwise.

我们将深入探讨技能学习的科学，我们将讨论科学指出并已验证的非常具体的协议，这些协议可以让你更快地学习，嵌入学习内容以便你记住它，并且能够比其他方式更快地建立技能。

Let's talk about the acquisition of new skills.

我们来谈谈新技能的获得。

These could be skills such as a golf swing or a tennis swing, or you're shooting free throws, or you're learning to dance, or you're learning an instrument.

这些技能可以是高尔夫挥杆或网球挥杆等技能，或者您正在罚球，或者您正在学习跳舞，或者您正在学习乐器。

I'm mainly going to focus on athletic performance.

我主要关注的是运动表现。

There are basically two types of skills, open-loop and closed-loop.

基本上有两种类型的技能：开环和闭环。

Open-loop skills are skills where you perform some sort of motor action, and then you wait, and you get immediate feedback as to whether or not it was done correctly or not.

开环技能是指您执行某种运动动作，然后等待，然后您会立即得到关于是否正确完成的反馈。

A good example would be throwing darts at a dartboard.

一个很好的例子就是向飞镖靶投掷飞镖。

So if you throw the dart, you get feedback about whether or not you hit the bullseye.

因此，如果您投掷飞镖，您会收到有关是否击中靶心的反馈。

That's open loop.

那是开环。

Closed loop would be something that's more continuous.

闭环将是更连续的东西。

So let's say you're a runner and you're starting to do some speed work and some sprints, and you're running and you can kind of feel whether or not you're running correctly or maybe you even have a coach and they're correcting your stride.

假设你是一名跑步者，你开始做一些速度训练和一些冲刺训练，你在跑步时你可以感觉到你的跑步是否正确，或者你甚至有教练，他们正在纠正你的步幅。

That's closed loop, because as you go, you can adjust your behavior and you can adjust the distance of your steps, or you can adjust your speed, or you can adjust your posture.

这是闭环，因为当你走的时候，你可以调整你的行为，你可以调整你的脚步距离，或者你可以调整你的速度，或者你可以调整你的姿势。

You're getting feedback on a moment-to-moment basis.

您会即时收到反馈。

There are essentially three components of any skill that involves motor movement, and those are sensory perception, actually perceiving what you are doing and what's happening around you.

任何涉及运动的技能本质上都包含三个组成部分，即感官知觉，即实际感知您正在做的事情以及周围发生的事情。

Then there are the actual movements, and then there's something called proprioception, and proprioception is often discussed as kind of a sixth sense of knowing where your limbs are in relation to your body.

然后是实际的运动，还有一种叫做本体感觉的东西，本体感觉通常被讨论为一种第六感，了解你的四肢相对于你的身体的位置。

Now, skill learning has a lot of other dimensions too, but those are the main ones that we're going to focus on.

现在，技能学习还有很多其他方面，但这些是我们要关注的主要方面。

So any time we learn something, we have to decide, is it open loop or closed loop?

因此，每当我们学习某些东西时，我们都必须决定是开环还是闭环？

The second question should be, what should I focus my attention on?

第二个问题应该是，我应该关注什么？

Auditory attention, visual attention, or proprioception?

听觉注意力、视觉注意力还是本体感觉？

Should I focus on where my limbs are relative to my body, or should I focus on the outcome?

我应该关注我的四肢相对于身体的位置，还是应该关注结果？

Okay, this is a critical distinction.

好吧，这是一个关键的区别。

You can decide to learn how to do a golf swing or to dance tango and decide that you are going to focus on the movements of your partner or the positions of your feet.

您可以决定学习如何打高尔夫球或跳探戈，并决定将注意力集中在伴侣的动作或脚的位置上。

Or maybe you're going to sense the position and posture of your body, which is more proprioceptive.

或者也许你会感觉到你身体的位置和姿势，这更具本体感觉。

Okay?

好的？

So you have to allocate your attention, and I'm going to tell you how to allocate your attention best in order to learn faster.

所以你必须分配你的注意力，我将告诉你如何最好地分配你的注意力，以便学得更快。

So these are the sorts of decisions that you have to make.

所以这些是你必须做出的决定。

So we can really simplify things now.

所以我们现在可以真正简化事情。

I've given you a lot of information, but we can simplify it.

我已经给了你很多信息，但我们可以简化它。

Basically, open loop or closed loop?

基本上是开环还是闭环？

That's one question, and what am I going to focus on?

这是一个问题，我要关注什么？

And then your neurology will take care of the rest.

然后你的神经科会处理剩下的事情。

I'd like to take a quick break and thank one of our sponsors, LMNT.

我想稍微休息一下并感谢我们的赞助商之一 LMNT。

LMNT is an electrolyte drink that has everything you need and nothing you don't.

LMNT 是一种电解质饮料，拥有您需要的一切，没有您不需要的东西。

That means the electrolytes, sodium, magnesium, and potassium in the correct ratios, but no sugar.

这意味着电解质、钠、镁和钾的比例正确，但没有糖。

We should all know that proper hydration is critical for optimal brain and body function.

我们都应该知道，适当的水分对于最佳的大脑和身体功能至关重要。

In fact, even a slight degree of dehydration can diminish your cognitive and physical performance to a considerable degree.

事实上，即使是轻微程度的脱水也会在很大程度上降低您的认知和身体表现。

It's also important that you're not just hydrated, but that you get adequate amounts of electrolytes in the right ratios.

同样重要的是，您不仅要补充水分，还要以正确的比例获得足量的电解质。

Drinking a packet of LMNT dissolved in water makes it very easy to ensure that you're getting adequate amounts of hydration and electrolytes.

喝一包溶解在水中的 LMNT 可以很容易地确保您获得足够的水分和电解质。

To make sure that I'm getting proper amounts of both, I dissolve one packet of LMNT in about 16 to 32 ounces of water when I wake up in the morning, and I drink that basically first thing in the morning.

为了确保我摄入适量的两者，当我早上醒来时，我将一包 LMNT 溶解在大约 16 至 32 盎司的水中，并且我基本上早上第一件事就是喝它。

I'll also drink a packet of LMNT dissolved in water during any kind of physical exercise that I'm doing, especially on hot days when I'm sweating a lot and losing water and electrolytes.

在进行任何体育锻炼时，我还会喝一包溶解在水中的 LMNT，尤其是在炎热的日子里，当我大量出汗并失去水分和电解质时。

There are a bunch of different great-tasting flavors of LMNT.

LMNT 有多种不同的美味口味。

I like the watermelon, I like the raspberry, I like the citrus.

我喜欢西瓜，我喜欢覆盆子，我喜欢柑橘。

Basically, I like all of them.

基本上，我都喜欢。

If you'd like to try LMNT, you can go to drinklmnt.com/huberman to claim an LMNT sample pack with the purchase of any LMNT drink mix.

如果您想尝试 LMNT，可以访问 Drinklmnt.com/huberman，购买任何 LMNT 混合饮料即可领取 LMNT 样品包。

Again, that's Drink LMNT, spelled L-M-N-T.

再说一遍，这是 Drink LMNT，拼写为 L-M-N-T。

So it's drinklmnt.com/huberman to claim a free sample pack.

因此，请前往 Drinklmnt.com/huberman 索取免费样品包。

So now I want to talk about realistic expectations.

所以现在我想谈谈现实的期望。

Somewhere in Hollywood, presumably, it got embedded in somebody's mind that instant skill acquisition was possible, that you could take a particular pill and you would suddenly have a skill.

据推测，在好莱坞的某个地方，人们的脑海中已经根深蒂固地认为，即时获得技能是可能的，你可以服用某种特定的药丸，然后你就会突然拥有一项技能。

And I love movies, but it simply doesn't exist.

我喜欢电影，但它根本不存在。

Then the self-help literature created another rule called the 10,000 hours rule, and frankly, that doesn't really match the literature, at least the scientific literature, either.

然后，自助文献创造了另一个规则，称为“一万小时规则”，坦率地说，这与文献并不相符，至少与科学文献也不相符。

I like it because it implies that learning takes time, but the 10,000 hours rule overlooks something crucial, which is that it's not about hours.

我喜欢它，因为它意味着学习需要时间，但 10,000 小时规则忽略了一些关键的事情，那就是它与时间无关。

It's about repetitions.

这是关于重复。

Now, of course, there's a relationship between time and repetitions, but there are some beautiful experiments that point to the fact that by simple adjustment of what you are focused on as you attempt to learn a new skill, you can adjust the number of repetitions that you do, you adjust your motivation for learning, and you can vastly accelerate learning.

当然，时间和重复之间存在着关系，但有一些漂亮的实验表明，当你尝试学习一项新技能时，通过简单地调整你的注意力，你就可以调整你的重复次数，调整你的学习动机，并且可以极大地加速学习。

Some of you may recognize this by its internet name, which is not a scientific term, which is the Super Mario effect.

你们中有些人可能通过它的网络名称认识到这一点，这不是一个科学术语，这就是超级马里奥效应。

The Super Mario effect relates to the game Super Mario Brothers, but you'll see why at the end.

超级马里奥效应与《超级马里奥兄弟》游戏有关，但您会在最后看到原因。

But basically what they did was they had 50,000 subjects, which is an enormous number of subjects, learn a program, essentially taking words from a computer program, or the commands for a computer program, that were kind of clustered in a column on the right.

但基本上他们所做的是他们有 50,000 个受试者，这是一个巨大的受试者数量，学习一个程序，本质上是从计算机程序中获取单词，或者计算机程序的命令，这些都聚集在右侧的一列中。

And those commands essentially translate to things like go forward, and then if it's a right-hand turn in the maze, then go right, and continue until you hit a choice point, et cetera.

这些命令本质上可以翻译为“前进”，然后如果在迷宫中右转，则向右走，然后继续，直到到达一个选择点，等等。

So it's a bunch of instructions, but the job of the subjects in these experiments were to organize those instructions in a particular way that would allow a little cursor to move through the maze successfully.

所以这是一堆指令，但这些实验中受试者的工作是以特定的方式组织这些指令，使小光标能够成功地穿过迷宫。

It takes some skill.

这需要一些技巧。

You have to know what commands to give in what particular order, and they made that very easy.

你必须知道以什么特定顺序发出什么命令，他们让这变得非常容易。

You could just assemble them in a list over onto the right.

您可以将它们组装在右侧的列表中。

Now, there were two groups, and one half of the subjects, if they got it wrong, meaning they entered a command and the cursor would move, and it was the wrong command for this little cursor to move through the maze, they saw a signal jump up on their screen that said, "That did not work.

现在，有两组，其中一半的受试者，如果他们输错了，这意味着他们输入了一个命令，光标就会移动，而这个小光标穿过迷宫的命令是错误的，他们会看到屏幕上跳出一个信号，上面写着：“这不起作用。

Please try again." The subjects would reorganize the instructions, and then the little cursor would continue, and if they got it wrong again, it would say, "That did not work.

请再试一次。”受试者会重新组织指令，然后小光标会继续，如果他们再次出错，它会说：“那不起作用。

Please try again." Okay?

请再试一次。”好的？

The other half of the subjects, if they got something wrong, were told, "You just lost five points.

另一半的受试者，如果他们做错了什么，就会被告知：“你刚刚丢了五分。

Please continue." So that's the only difference in the feedback that they got.

请继续。”所以这是他们得到的反馈的唯一区别。

Now, I have to confess, I would've predicted, based on my knowledge of dopamine circuitry and reward contingency, people will work much harder to prevent losing something than they will to gain something, and it turns out that that's not at all what happened.

现在，我必须承认，根据我对多巴胺回路和奖励偶然性的了解，我会预测，人们会更加努力地防止失去某些东西，而不是获得某些东西，但事实证明，事实并非如此。

If they looked at the success rate of the subjects, what they found was that the subjects that were told, "That did not work.

如果他们观察受试者的成功率，就会发现受试者被告知“那不起作用。

Please try again," had a 68% success rate.

请再试一次”，成功率高达 68%。

68% of them went on to successfully program this cursor moving through the maze.

其中 68% 的人继续成功地编程让光标穿过迷宫。

Whereas the ones that were told, "You lost five points," had a 52% success rate, which is a significant difference.

而那些被告知“你丢了 5 分”的人的成功率是 52%，这是一个显着的差异。

But the source of the success or the lack of success is really interesting.

但成功或失败的根源确实很有趣。

The subjects that were told, "That did not work.

受试者被告知：“那不起作用。

Please try again," tried many, many more times per unit time.

请再试一次”，单位时间内尝试了很多很多次。

In other words, they made more attempts at programming this thing to allow this cursor to move through the maze.

换句话说，他们在对这个东西进行编程方面做了更多的尝试，让这个光标能够在迷宫中移动。

Whereas the people that were told, "You lost five points," gave up earlier or gave up entirely.

而那些被告知“你丢了五分”的人则更早放弃或完全放弃。

To me, this was very surprising.

对我来说，这非常令人惊讶。

It violates a lot of things that I had heard in the kind of popular culture or the self-help literature that people will work much harder to avoid losing something than they will to gain something.

它违背了我在流行文化或自助文学中听到的很多东西，即人们会更加努力地避免失去某些东西，而不是获得某些东西。

But it did fit well with another set of experiments that I'm very familiar with from the neuroscience literature.

但它确实与我在神经科学文献中非常熟悉的另一组实验非常吻合。

So the experiment that I want to tell you about is called the tube test.

所以我想告诉你的实验叫做试管测试。

Here's the experiment.

这是实验。

You take two rats, you put them in a tube, or two mice, you put them in a tube, and mice and rats, they don't like to share the same tube.

你拿两只老鼠，把它们放在一个管子里，或者两只老鼠，把它们放在一个管子里，老鼠和老鼠，他们不喜欢共用同一个管子。

So what they'll do is they'll start pushing each other back and forth, back and forth.

所以他们要做的就是开始来来回回地互相推动。

Sooner or later, one of the rats or mice pushes the other one out.

迟早，其中一只老鼠会将另一只推出去。

Now you take the winner, you give it a new competitor, and what you find is that the mouse or rat that won previously has a much higher than chance probability of winning the second time.

现在你拿走了获胜者，给它一个新的竞争对手，你会发现先前获胜的老鼠第二次获胜的概率远远高于偶然概率。

In other words, winning before leads to winning again.

换句话说，之前获胜会导致再次获胜。

Three years ago, there was a paper published that examined the brain area that's involved in this.

三年前，发表了一篇论文，研究了与此相关的大脑区域。

Turns out it's a particular area of the frontal cortex, for those of you that want to know.

对于那些想知道的人来说，事实证明这是额叶皮层的一个特定区域。

And they did a simple experiment where the experimenters increased or decreased the activity of this brain area in the prefrontal cortex, a little sub-region of the prefrontal cortex.

他们做了一个简单的实验，实验者增加或减少了前额皮质这个大脑区域的活动，前额皮质是前额皮质的一个小子区域。

And what they found is if they stimulated this brain area, a mouse or rat, regardless of whether or not it had been a winner or loser before, became a winner every single time.

他们发现，如果刺激这个大脑区域，老鼠，无论以前是赢家还是输家，每次都会成为赢家。

So what is this magic brain area?

那么这个神奇的大脑区域是什么呢？

What is it doing?

它在做什么？

Well, the reason I'm bringing this up today, and the reason I'm bringing it up on the heels of the Super Mario effect is that stimulation of this brain area had a very simple and very important effect, which was it led to more forward steps, more repetitions, more effort, but not in terms of sheer might and will, not digging deeper, just more repetitions per unit time.

好吧，我今天提出这个问题的原因，以及我紧接着超级马里奥效应提出这个问题的原因是，刺激这个大脑区域有一个非常简单但非常重要的效果，那就是它导致了更多的前进步骤，更多的重复，更多的努力，但不是纯粹的力量和意志，不是深入挖掘，只是单位时间内更多的重复。

And the losers had fewer repetitions per unit time.

失败者单位时间内的重复次数较少。

So the Super Mario effect, this online experiment, and the tube test, which has been done by various labs and repeated again and again, point to a simple but very important rule, which is neither the 10,000 hours rule nor the magic wand Hollywood version of learning, but rather the neurobiological explanation for learning a skill is you want to perform as many repetitions per unit time as you possibly can.

因此，超级马里奥效应、这个在线实验以及由各个实验室进行一次又一次重复的试管测试，都指向了一个简单但非常重要的规则，它既不是一万小时规则，也不是好莱坞版的学习魔杖，而是学习一项技能的神经生物学解释是你想要在单位时间内执行尽可能多的重复。

At least when you're first trying to learn a skill, the winners are always generating more repetitions per unit time.

至少当你第一次尝试学习一项技能时，获胜者总是在单位时间内产生更多的重复次数。

It's just a repeat of performance, repeat of performance, even if there are errors.

这只是表演的重复，表演的重复，即使有错误。

And that points to something vitally important, which is reps are important, but making error reps is also important.

这表明了一些至关重要的事情，即次数很重要，但犯错误的次数也很重要。

In fact, it might be the most important factor.

事实上，这可能是最重要的因素。

So let's talk about errors and why those solve the problem of what to focus on.

那么让我们来谈谈错误以及为什么这些错误解决了应该关注什么的问题。

Because as I said earlier, if you want to learn something, you need to know if it's open loop or closed loop, and you need to know what to focus on, where to place your perception.

因为正如我之前所说，如果你想学习某样东西，你需要知道它是开环还是闭环，你需要知道要关注什么，把你的感知放在哪里。

And that seems like a tough task, but errors will tell you exactly what to focus on.

这似乎是一项艰巨的任务，但错误会准确地告诉您应该关注什么。

And the reason is that the errors actually cue your nervous system to two things.

原因是这些错误实际上向你的神经系统提示了两件事。

One, to error correction, and the other is it opens the door or the window for neuroplasticity.

一是纠错，二是它为神经可塑性打开了大门或窗户。

Errors tell your nervous system that something needs to change.

错误告诉你的神经系统有些事情需要改变。

So if you are performing a task or a skill, like you're learning how to dance and you're stepping on the other person's toes or you're fumbling or you're not getting it right, those errors are opening the possibility for plasticity.

因此，如果你正在执行一项任务或一项技能，比如你正在学习如何跳舞，但你踩到了别人的脚趾，或者你在摸索，或者你做得不对，这些错误就会开启可塑性的可能性。

If you walk away at that point, you've made the exact wrong choice.

如果你当时就离开，那你就做出了完全错误的选择。

Without errors, the brain is not in a position to change itself.

如果没有错误，大脑就无法改变自身。

Errors actually cue the frontal cortex networks, what we call top-down processing, and the neuromodulators, things like dopamine and acetylcholine and epinephrine, that will allow for plasticity.

错误实际上会提示额叶皮层网络，即我们所说的自上而下的处理，以及神经调节剂，如多巴胺、乙酰胆碱和肾上腺素，这将允许可塑性。

So these errors cue the brain that something was wrong, and they open up the possibility for plasticity.

因此，这些错误会提示大脑出现问题，从而开启可塑性的可能性。

It's what's sometimes called the framing effect.

这就是有时所说的框架效应。

It frames what's important, right?

它框定了重要的事情，对吗？

This isn't about motivation to learn.

这与学习动机无关。

This is about how you actually learn.

这是关于你实际如何学习的。

So the key is designate a particular block of time that you are going to perform repetitions.

因此，关键是指定要执行重复操作的特定时间段。

Work for time, and then try and perform the maximum number of repetitions that you can do safely.

争取时间，然后尝试执行您可以安全完成的最大重复次数。

That's going to be the best way to approach learning for most sessions.

这将是大多数课程的最佳学习方式。

I will talk about other things that one can do.

我会谈谈人们可以做的其他事情。

But making errors is key, and this isn't a motivational speech.

但犯错误是关键，而且这不是一场励志演讲。

I'm not saying, "Oh, go make errors.

我不是说：“哦，去犯错误吧。

Errors are good for you.

错误对你有好处。

You have to fail in order to win." No. You have to fail in order to open up the possibility of plasticity, but you have to fail many times within the same session, and those failures will cue your attention to the appropriate sensory events.

为了胜利，你必须失败。”不。你必须失败才能开启可塑性的可能性，但你必须在同一次训练中多次失败，而这些失败会提示你注意适当的感官事件。

I'd like to take a quick break and acknowledge our sponsor, AG1.

我想稍微休息一下并感谢我们的赞助商 AG1。

AG1 is a vitamin mineral probiotic drink that also includes prebiotics and adaptogens.

AG1 是一种维生素矿物质益生菌饮料，还包含益生元和适应原。

As somebody who's been involved in research science for almost three decades and in health and fitness for equally as long, I'm constantly looking for the best tools to improve my mental health, physical health, and performance.

作为一个从事科学研究近三十年以及同样长期从事健康和健身工作的人，我一直在寻找最好的工具来改善我的心理健康、身体健康和表现。

I discovered AG1 way back in 2012, long before I ever had a podcast or even knew what a podcast was, and I've been taking it every day since.

我早在 2012 年就发现了 AG1，那时我还没有播客，甚至还不知道播客是什么，从那时起我就每天都在听它。

I find that AG1 greatly improves all aspects of my health.

我发现 AG1 极大地改善了我健康的各个方面。

I simply feel much better when I take it.

当我服用它时，我只是感觉好多了。

AG1 uses the highest quality ingredients in the right combinations, and they're constantly improving their formulas without increasing the cost.

AG1 使用最优质的成分进行正确的组合，并且在不增加成本的情况下不断改进其配方。

Whenever I'm asked if I could take just one supplement, what would that supplement be?

每当我被问到是否可以只服用一种补充剂时，该补充剂会是什么？

I always say AG1.

我总是说AG1。

If you'd like to try AG1, you can go to drinkag1.com/huberman to claim a special offer.

如果您想尝试 AG1，可以访问 Drinkag1.com/huberman 申请特别优惠。

Right now, they're giving away five free travel packs plus a year's supply of vitamin D3 K2.

目前，他们赠送五个免费旅行包以及一年的维生素 D3 K2。

Again, that's drinkag1.com/huberman to claim that special offer.

再次强调，您可以通过 Drinkag1.com/huberman 领取特别优惠。

So science points to the fact that there's a particular sequencing of learning sessions that will allow you to learn faster and to retain the skill learning, and it involves doing exactly as I just described, which is getting as many repetitions as you can in the learning session, paying attention to the errors that you make, and then the rewards that will be generated, again, these are neurochemical rewards, from the successful performance of a movement.

因此，科学指出这样一个事实，即学习课程有一个特定的顺序，可以让你学得更快并保留所学的技能，它涉及到完全按照我刚才描述的方式进行，即在学习课程中尽可能多地重复，注意你所犯的错误，然后会产生奖励，同样，这些是神经化学奖励，来自成功执行一个动作。

And then after the session, you need to do something very specific, which is nothing.

然后在会议结束后，你需要做一些非常具体的事情，这没什么。

That's right.

这是正确的。

After a skill-learning session, there's a replay of the motor sequence that you performed correctly, and there's an elimination of the motor sequences that you performed incorrectly.

技能学习课程结束后，会重播您正确执行的运动序列，并消除您执行不正确的运动序列。

Okay, so to be very clear about this, after I finish the training session, if I do nothing, if I just sit there and close my eyes for five to 10 minutes, even one minute, the brain starts to replay the motor sequence in a way that appears important for the more rapid consolidation of the motor sequence of the pattern and to accelerated learning.

好吧，要非常清楚地说明这一点，在我完成训练课程后，如果我什么都不做，如果我只是坐在那里闭上眼睛五到十分钟，甚至一分钟，大脑就会开始以一种对于更快地巩固模式的运动序列和加速学习很重要的方式重放运动序列。

So you have this basic learning session and then a period of time afterwards in which the brain can rehearse what it just did.

所以你有这个基本的学习课程，然后有一段时间大脑可以排练它刚刚做了什么。

At the beginning of learning any skill, and as we approach from uncertain to skilled to mastery, we want to reduce uncertainty, and that's really what the nervous system is doing.

在学习任何技能之初，当我们从不确定到熟练再到掌握时，我们希望减少不确定性，而这正是神经系统正在做的事情。

It's trying to eliminate errors and hone in on the correct trajectories.

它试图消除错误并磨练正确的轨迹。

If you perform a lot of repetitions and then you use a period immediately after, we don't really have a name for this post-learning kind of idle time for the brain.

如果你进行大量重复，然后紧接着使用一个句号，那么我们对于这种学习后大脑空闲时间并没有真正的名称。

The brain isn't idle at all.

脑子根本没闲着。

It's actually scripting all these things in reverse that allow for deeper learning and more quick learning.

它实际上是反向编写所有这些事情的脚本，以便更深入地学习和更快地学习。

But if we fill that time with other things, if we are focused on our phones or we're focused on learning something else, we're focusing on our performance, that's not going to serve us well.

但如果我们用其他事情来填补这段时间，如果我们专注于手机或专注于学习其他东西，我们专注于我们的表现，这对我们没有好处。

At least it's not going to serve the skill learning well.

至少它不会很好地服务于技能学习。

So please, if you're interested in more rapid skill learning, try introducing these sessions.

因此，如果您对更快速的技能学习感兴趣，请尝试介绍这些课程。

They can be quite powerful.

他们可以非常强大。

But once you're familiar with something and you're performing it well every once in a while, you're accomplishing it better every once in a while, then you can start to cue your attention in very deliberate ways.

但是，一旦你熟悉了某件事，并且时不时地表现得很好，时不时地做得更好，那么你就可以开始以非常刻意的方式引起你的注意。

And so we hear a lot about chunking, about breaking things down into their component parts, but one of the biggest challenges for skill learning is knowing where to place your attention.

因此，我们听到很多关于分块的说法，关于将事物分解为各个组成部分的说法，但技能学习的最大挑战之一是知道将注意力放在哪里。

So to dial out again, we're building a protocol across this episode.

因此，为了再次拨出，我们正在针对这一集建立一个协议。

Early sessions, maybe it's the first one, maybe it's the first 10, but during those initial sessions, the key is to make many errors, to let the reward process govern the plasticity, let the errors open the plasticity, and then after the learning sessions, to let the brain go idle, at least for a short period of time, and, of course, to maximize sleep.

早期的课程，也许是第一个，也许是前10个，但在最初的课程中，关键是犯很多错误，让奖励过程控制可塑性，让错误打开可塑性，然后在学习课程结束后，让大脑闲置，至少在短时间内，当然，还要最大限度地睡眠。

As you start incorporating more sessions, you start to gain some skill level, learning to harness and focus your attention on particular features of the movement, independent of the rewards and the feedback.

当你开始融入更多的课程时，你开始获得一定的技能水平，学习利用并将你的注意力集中在运动的特定特征上，而不依赖于奖励和反馈。

So the reward is no longer whether or not you struck the target correctly, but simply the motor movement.

因此，奖励不再是你是否正确击中目标，而只是运动。

Focusing your, for instance, in a dart throw, on the action of your arm.

例如，在投飞镖时，将注意力集中在手臂的动作上。

That is embedding the plasticity in the motor pattern most deeply.

这就是将可塑性深深地嵌入到运动模式中。

That's what's been shown by the scientific literature.

这就是科学文献所表明的。

So we're breaking the learning process down into its component parts.

因此，我们将学习过程分解为各个组成部分。

As we get more and more skilled, meaning as we make fewer and fewer errors per a given session, per unit time, that's when attention can start to migrate from one feature, such as the motor sequence, to another feature, which is perhaps one's stance, and another component of the sequence which would be the result that one getting on a trial-to-trial basis.

随着我们变得越来越熟练，也就是说，随着我们在特定训练中、每单位时间内犯的错误越来越少，注意力就可以开始从一个特征（例如运动序列）转移到另一个特征（可能是一个人的立场）以及该序列的另一个组成部分（这可能是一个人在反复试验的基础上得到的结果）。

Some of you may be wondering about speed of movement.

你们中有些人可能想知道移动速度。

There are some data, meaning some decent papers out there, showing that ultra-slow movements, performing a movement essentially in slow motion, can be beneficial for enhancing the rate of skill learning.

有一些数据，意味着一些不错的论文，表明超慢动作，基本上以慢动作进行动作，可能有利于提高技能学习的速度。

However, at least from my read of the literature, it appears that ultra-slow movements should be performed after some degree of proficiency has already been gained in that particular movement.

然而，至少从我阅读的文献来看，似乎应该在对该特定动作达到一定程度的熟练程度后才进行超慢动作。

Now, that's not the way I would've thought about it.

现在，我不会这么想的。

I would've thought, well, if you're learning how to do a proper kick or a punch in martial arts or something, that ultra-slow movements at first are going to be the way that one can best learn how to perform a movement, and then you just gradually increase the speed.

我想，好吧，如果你正在学习如何在武术中进行正确的踢腿或拳击之类的动作，那么一开始超慢的动作将是人们学习如何执行动作的最佳方式，然后你只需逐渐提高速度即可。

And it turns out that's not the case.

但事实证明并非如此。

And I probably should've known that, and you should probably know that, because it turns out that when you do ultra-slow movements, two things aren't available to you.

我可能应该知道这一点，你也应该知道这一点，因为事实证明，当你进行超慢动作时，有两件事对你来说是不可用的。

One is the proprioceptive feedback is not accurate because fast movements of limbs are very different than slow movements of limbs, so you don't get the opportunity to build in the proprioceptive feedback.

一是本体感觉反馈不准确，因为肢体的快速运动与肢体的缓慢运动有很大不同，因此您没有机会建立本体感觉反馈。

But the other reason why it doesn't work is that it's too accurate.

但它不起作用的另一个原因是它太准确了。

You don't generate errors.

您不会产生错误。

And so the data that I was able to find showed that very slow movements can be beneficial if one is already proficient in a practice.

因此，我找到的数据表明，如果一个人已经精通某种练习，那么非常缓慢的运动可能是有益的。

When should you start to introduce slow learning?

你什么时候应该开始引入慢速学习？

Well, it appears that once you're hitting success rates of about 25 or 30%, that's where the super slow movements can start to be beneficial.

嗯，看来一旦你的成功率达到 25% 或 30% 左右，超慢动作就开始发挥作用了。

But if you're still performing things at a rate of 5 or 10% correct and the rest are errors, then the super slow movements are probably not going to benefit you that much.

但如果你仍然以 5% 或 10% 的正确率执行任务，而其余的都是错误，那么超慢的动作可能不会给你带来那么多好处。

Also, super slow movements are not really applicable to a lot of things.

而且，超慢动作并不真正适用于很多事情。

For instance, you could imagine throwing a dart in super slow motion, but if you actually try and throw an actual dart, the dart's just going to fall to the floor, obviously.

例如，您可以想象以超慢动作投掷飞镖，但如果您真的尝试投掷真正的飞镖，显然飞镖只会掉到地板上。

Some of you already have a fair degree of proficiency, of skill in a given practice or sport or instrument, and if you're in the advanced intermediate or advanced levels of proficiency for something, there is a practice that you can find interesting data for in the literature, which involves metronoming.

你们中的一些人已经在特定的练习、运动或乐器上拥有相当程度的熟练程度和技能，如果您在某项练习上处于高级中级或高级水平，那么您可以在文献中找到一种涉及节拍的有趣数据的练习。

So this, you'll realize, relates to generating repetitions.

所以，你会意识到，这与生成重复有关。

You can use a metronome to set the cadence of your repetitions.

您可以使用节拍器来设置重复的节奏。

And if you do that, what athletes find is they can perform more repetitions, they can generate more output, you can increase speed.

如果你这样做，运动员会发现他们可以进行更多的重复，他们可以产生更多的输出，你可以提高速度。

A number of really interesting things are being done with auditory metronoming.

通过听觉节拍可以完成许多非常有趣的事情。

There are actually some wild experiments out there.

实际上有一些疯狂的实验。

You know there's a world championship of cup stacking?

你知道有一个世界叠杯锦标赛吗？

There's a young lady who I saw could take all these cups spread out on a table and basically just stack them into the perfect pyramid in the least amount of times.

我看到有一位年轻女士可以把所有这些杯子摊在桌子上，然后用最少的时间将它们堆成完美的金字塔。

All the kids go wild.

所有的孩子都变得疯狂。

This is something I've never thought to pursue and frankly, never will pursue, unless my life depends on it for some reason, but it's really impressive.

这是我从未想过要追求的东西，坦率地说，永远不会追求，除非我的生活因某种原因依赖于它，但这确实令人印象深刻。

And if you look at the sequence, because these have been recorded, you can look this up on YouTube, what you'll find is that these expert cup stackers, it's just all about error elimination.

如果你看一下这个序列，因为这些已经被记录下来，你可以在 YouTube 上查找，你会发现这些专业的杯子堆放者，只是为了消除错误。

But there, too, metronoming and auditory cues can actually cue them to pick up the cups faster than they would ordinarily and to learn to do that.

但在那里，节拍和听觉提示实际上可以提示他们比平时更快地拿起杯子，并学会这样做。

Now, what's interesting about this, and it is cool, is that your attention is now harnessed to the tone, to the metronome, not necessarily to what you're doing in terms of the motor movement.

现在，有趣的是，很酷的是，你的注意力现在集中在音调、节拍器上，而不一定是你在运动方面所做的事情。

And so really, you need a bit of proficiency.

所以说真的，你需要一点熟练程度。

Again, this is for people who are intermediate or advanced intermediate or advanced.

同样，这适用于中级或高级中级或高级的人。

But what you're essentially doing is you're creating an outside pressure, a contingency, so that you generate, again, more errors.

但你本质上所做的是创造外部压力、意外事件，从而再次产生更多错误。

So it's all about the errors that you get, and if you harness your attention to this outside contingency, this metronome that's firing off and saying, "Now, go.

所以这一切都与你所犯的错误有关，如果你把注意力集中到外部的偶然事件上，这个节拍器就会发出声音并说：“现在，开始吧。

Now, go.

现在，走吧。

Now, go," not only can you increase the number of repetitions, errors, and successes, but for some reason, and we don't know why, the regular cadence of the tone, of the metronome, and the fact that you are anchoring your movements to some external force, to some external pressure or cue, seems to accelerate the plasticity and the changes and the acquisition of skills beyond what it would be if you just did the same number of repetitions without that outside pressure.

现在，开始，”你不仅可以增加重复、错误和成功的次数，而且出于某种原因，我们不知道为什么，音调、节拍器的有规律的节奏，以及你将你的动作锚定于某种外力、某种外部压力或提示的事实，似乎加速了可塑性、变化和技能的获得，超出了你在没有外部压力的情况下只做相同次数的重复的情况。

I'd like to take a quick break and acknowledge one of our sponsors, Matina.

我想稍微休息一下，并向我们的赞助商之一马蒂娜表示感谢。

Matina makes loose leaf and ready-to-drink yerba mate.

Matina 生产活叶和即饮马黛茶。

Now, I've often discussed yerba mate's benefits, such as regulating blood sugar, its high antioxidant content, the ways it can improve digestion, and its possible neuroprotective effects.

现在，我经常讨论马黛茶的好处，例如调节血糖、其高抗氧化剂含量、改善消化的方式以及可能的神经保护作用。

It's for all those reasons that yerba mate is my preferred source of caffeine.

出于所有这些原因，马黛茶是我首选的咖啡因来源。

I also drink yerba mate because I simply love the taste.

我也喝马黛茶，因为我就是喜欢它的味道。

And while there are a lot of different choices out there of yerba mate drinks, my personal favorite far and away is Matina.

虽然马黛茶饮料有很多不同的选择，但我个人最喜欢的是 Matina。

It's made of the highest quality ingredients, which gives it a really rich but also a really clean taste, so none of that tannic aftertaste.

它采用最优质的原料制成，味道非常浓郁，但味道也非常干净，所以没有单宁的余味。

In fact, given how absolutely amazing Matina tastes and their commitment to quality, I decided to become a part owner in the company last year.

事实上，鉴于 Matina 的品味绝对令人惊叹以及他们对质量的承诺，我去年决定成为该公司的股东。

In particular, I love the taste of Matina's canned, zero sugar, cold brew yerba mate, which I personally helped develop.

我特别喜欢 Matina 罐装零糖冷萃马黛茶的味道，这是我亲自帮助开发的。

I drink at least three cans of those a day now.

我现在每天至少喝三罐。

I also love their loose leaf Matina, which I drink every morning from the gourd.

我也喜欢他们的散叶马蒂娜，我每天早上从葫芦里喝。

So I add hot water and sip on that thing, and I'll have some cold brews throughout the morning and early afternoon.

所以我加了热水，喝了一口，整个早上和下午早些时候我都会喝一些冷萃咖啡。

I find it gives me terrific energy all day long, and I'm able to fall asleep perfectly well at night, no problems.

我发现它一整天都给我带来巨大的能量，而且我晚上能够睡得很好，没有任何问题。

If you'd like to try Matina, you can go to drinkmatina.com/huberman.

如果您想尝试 Matina，可以访问 Drinkmatina.com/huberman。

Right now, Matina is offering a free one-pound bag of loose leaf yerba mate tea and free shipping with the purchase of two cases of their cold brew yerba mate.

目前，Matina 提供一袋免费的一磅散叶马黛茶，购买两箱冷泡马黛茶可免运费。

Again, that's drinkmatina.com/huberman to get a free bag of yerba mate loose leaf tea and free shipping.

再次强调，访问 Drinkmatina.com/huberman 可免费获得一袋马黛茶散叶茶并免运费。

Let's talk about visualization and mental rehearsal.

我们来谈谈可视化和心理演练。

I've been asked about this a lot, and I think it relates back to that kind of matrix, Hollywood idea that we can just be embedded with a skill.

我被问过很多次，我认为这与那种矩阵有关，好莱坞的想法是我们可以嵌入一项技能。

But the question we're going to deal with today is: does it help?

但我们今天要解决的问题是：它有帮助吗？

Does it let you learn things faster?

它能让你学得更快吗？

And indeed, the answer appears to be yes, it can.

事实上，答案似乎是肯定的，可以。

However, despite what you've heard, it is not as good.

然而，尽管你听说过，但情况并不那么好。

It is not a total replacement for physical performance itself.

它并不能完全替代身体表现本身。

Okay, so I'm going to be really concrete about this.

好吧，我要说得非常具体。

I hear all the time that just imagining contracting a muscle can lead to the same gains as actually contracting that muscle.

我一直听说，仅仅想象收缩肌肉就能获得与实际收缩肌肉相同的效果。

Just imagining a skill can lead to the same increases in performance as actually executing that skill.

仅仅想象一项技能就可以带来与实际执行该技能相同的绩效提升。

And that's simply not the case.

但事实并非如此。

However, it can supplement or support physical training and skill learning in ways that are quite powerful.

然而，它可以以非常强大的方式补充或支持身体训练和技能学习。

Mental rehearsal, closing one's eyes, typically, and thinking about a particular sequence of movement and visualizing it in one's, quote-unquote, "mind's eye", creates activation of the upper motor neurons that's very similar, if not the same, as the actual movement.

心理预演，通常是闭上眼睛，思考特定的运动序列，并在人的“心灵之眼”中将其形象化，从而激活上运动神经元，这与实际运动非常相似，甚至相同。

And that makes sense because the upper motor neurons are all about the command for movement.

这是有道理的，因为上运动神经元都是关于运动的命令的。

They are not the ones that actually execute the movement.

他们并不是真正执行该运动的人。

Okay?

好的？

Remember, upper motor neurons are the ones that generate the command for movement, not the actual movement.

请记住，上运动神经元是生成运动命令的神经元，而不是实际的运动。

The ones that generate the actual movement are the lower motor neurons and the central pattern generators.

产生实际运动的是下运动神经元和中枢模式发生器。

So the point is, if you want to use visualization training, great, but forget the idea that visualization training is as good as the actual behavior.

所以重点是，如果你想使用可视化训练，那很好，但是忘记可视化训练与实际行为一样好的想法。

You hear this all the time.

你总是听到这个。

People say, "Do you know that if you imagine an experience to your brain and to your body, it's exactly the same as the actual experience?" Absolutely not.

人们说：“你知道吗，如果你想象出一种对你的大脑和你的身体的体验，它与实际的体验是完全一样的吗？”绝对不是。

This is not the way the nervous system works.

这不是神经系统的工作方式。

I'm sorry.

对不起。

I don't mean to burst anybody's bubble, but your bubble is made of myths.

我并不是要戳破任何人的泡沫，但你的泡沫是由神话组成的。

And the fact of the matter is that the brain, when it executes movement, is generating proprioceptive feedback, and that proprioceptive feedback is critically involved in generating our sense of the experience and in things like learning.

事实上，大脑在执行运动时会产生本体感觉反馈，而本体感觉反馈对于产生我们的体验感以及学习等事物至关重要。

So I don't say this because I don't like the idea that visualization couldn't work.

所以我之所以这么说，是因为我不喜欢可视化不起作用的想法。

In fact, visualization does work, but it doesn't work as well.

事实上，可视化确实有效，但效果并不那么好。

It doesn't create the same milieu, the same chemical milieu, the same environment as actual physically engaging in the behavior, the skill, the resistance training, et cetera.

它不会创造与实际身体参与行为、技能、阻力训练等相同的环境、相同的化学环境、相同的环境。

Many of you are probably asking, what can I take in order to accelerate skill learning?

你们中的许多人可能会问，我可以采取什么措施来加速技能学习？

Well, the conditions are going to vary, but motivation is key.

嗯，条件会有所不同，但动机是关键。

You have to show up to the training session motivated enough to focus your attention and to perform a lot of repetitions in the training sequence.

您必须有足够的动力参加培训课程，以集中注意力并在培训序列中进行大量重复。

That's just a prerequisite.

这只是一个先决条件。

All right?

好的？

There's no pill that's going to allow you to do fewer repetitions and extract more learning out of fewer repetitions.

没有任何药物可以让你减少重复次数并从更少的重复中获得更多的知识。

It's actually more a question of what are the conditions that you can create for yourself such that you can generate more repetitions per unit time?

实际上更多的问题是你可以为自己创造什么条件，以便你可以在单位时间内产生更多的重复次数？

I think that's the right way to think about it.

我认为这是正确的思考方式。

What are the conditions that you can create for yourself in your mind and in your body that are going to allow you to focus?

您可以在思想和身体上为自己创造哪些条件，让您能够集中注意力？

There are a few compounds that I think are worth mentioning because of their ability to improve the actual physical performance, the actual execution of certain types of movements, and some of these have also been shown to improve cognitive function, especially in older populations.

我认为有一些化合物值得一提，因为它们能够改善实际的身体表现、某些类型运动的实际执行，其中一些还被证明可以改善认知功能，特别是在老年人群中。

So I'd be remiss if I didn't at least mention them.

因此，如果我不至少提及它们，那就是我的失职。

I'm only going to mention one today, in fact.

事实上，我今天只想提一件事。

The one that's particularly interesting and for which there really are a lot of data is Alpha-GPC, and I'm going to attempt to pronounce what Alpha-GPC actually is.

特别有趣并且确实有大量数据的是 Alpha-GPC，我将尝试说出 Alpha-GPC 到底是什么。

It's alpha glyceryl phosphorylcholine.

它是α甘油磷酸胆碱。

All right?

好的？

Alpha-GPC.

阿尔法-GPC。

Alpha glyceryl phosphorylcholine.

α-甘油磷酸胆碱。

See, if I keep doing it over and over, repetitions.

看看，如果我一遍又一遍地重复这样做。

Alpha glyceryl phosphorylcholine.

α-甘油磷酸胆碱。

There, I made an error.

在那里，我犯了一个错误。

Okay, so the point is that Alpha-GPC, which is, at least in the United States, is sold over the counter, typically is taken in dosages of about 300 to 600 milligrams, that's a single dose, have been shown to do a number of things that, for some of you, might be beneficial.

好吧，重点是 Alpha-GPC，至少在美国，是在柜台出售的，通常的服用剂量约为 300 至 600 毫克，这是单剂量，已被证明可以做很多事情，对你们中的一些人来说可能是有益的。

One is to enhance power output.

一是增强功率输出。

So if you're engaging in something like resistance training or sprinting or something where you have to generate a lot of power, well then, in theory, Alpha-GPC could be beneficial to you.

因此，如果您正在进行阻力训练或短跑或需要产生大量力量的活动，那么从理论上讲，Alpha-GPC 可能对您有益。

A study noted a 14% increase in power output That's pretty substantial, 14%, if you think about it, but it wasn't like a doubling or something of that sort.

一项研究指出，功率输出增加了 14%。仔细想想，14% 是相当可观的，但这并不像是翻倍之类的。

So as you can see, things like alpha-GPC, in particular, when they are combined with low levels of caffeine, can have these effects of improving power output, can improve growth hormone release, can improve fat oxidation.

正如您所看到的，像 α-GPC 这样的物质，特别是当它们与低含量的咖啡因结合时，可以具有提高功率输出、改善生长激素释放、改善脂肪氧化的效果。

All these things, in theory, can support skill learning.

从理论上讲，所有这些都可以支持技能学习。

But what they're really doing is they're adjusting the foundation upon which you are going to execute these many, many repetitions.

但他们真正做的是调整你要执行这些很多很多重复的基础。

Okay?

好的？

The same thing would be said for caffeine itself.

对于咖啡因本身来说也是如此。

If that's something that motivates you and gets you out of a chair to actually do the physical training, then that's something that can perhaps improve or enhance the rate of skill learning and how well you retain those skills.

如果这能激励你并让你从椅子上站起来真正进行体能训练，那么这或许可以提高或提高技能学习的速度以及你保留这些技能的程度。

Now, on a previous episode, I talked about, and this was the episode on epinephrine, on adrenaline, I talked about how for mental, for cognitive learning, it makes sense to spike epinephrine, to bump epinephrine levels up, adrenaline levels up after cognitive learning.

现在，在上一集里，我谈到了，这是关于肾上腺素的一集，关于肾上腺素，我谈到了对于心理和认知学习来说，增加肾上腺素、提高肾上腺素水平、认知学习后肾上腺素水平是有意义的。

For physical learning, it appears to be the opposite, that if caffeine is in your practice or if you decide to try alpha-GPC, that you would want to do that before the training, take it before the training, use it.

对于体育学习，情况似乎恰恰相反，如果您的练习中含有咖啡因，或者您决定尝试 alpha-GPC，那么您会希望在训练前这样做，在训练前服用并使用它。

Its effects should extend into the training, presumably throughout.

它的影响应该延伸到培训中，大概是贯穿始终。

A lot of the questions I get are about how different protocols and things that I describe start to collide with one another.

我收到的很多问题都是关于我描述的不同协议和事物如何开始相互冲突。

So let's say, for instance, you go to bed at 10:30 and you're going to do your skill training at 9:30.

举例来说，您在 10:30 睡觉，并在 9:30 进行技能训练。

Well, taking a lot of caffeine then is not going to be a good idea because it's going to compromise your sleep.

那么，摄入大量咖啡因并不是一个好主意，因为它会影响你的睡眠。

So I'm not here to design the perfect schedule for you because everyone's situations vary.

所以我不是来为你设计完美的时间表的，因为每个人的情况都不同。

So the things to optimize are repetitions, failures, more repetitions, more failures.

所以要优化的就是重复、失败、更多重复、更​​多失败。

At the offset of training, having some idle time that could be straight into sleep, or it could be simply letting the brain just go idle for 5 to 10 minutes, meaning not focusing on anything, not scrolling social media, not emailing, ideally not even talking to somebody, just lying down or sitting quietly with your eyes closed, letting those motor sequences replay.

在训练结束时，有一些空闲时间可以直接入睡，也可以只是让大脑空闲 5 到 10 分钟，这意味着不关注任何事情，不浏览社交媒体，不发电子邮件，最好甚至不与人交谈，只是躺下或闭着眼睛安静地坐着，让这些运动序列重演。

Use things like metronoming, where you're cuing your attention to some external cue, some stimulus, in this case an auditory stimulus most likely, and trying to generate more repetitions per unit time.

使用节拍之类的东西，让你注意一些外部提示、一些刺激，在这种情况下最有可能是听觉刺激，并尝试在单位时间内产生更多的重复。

So you now are armed with a lot of information about how you generate movement, and I like to think that you're also armed with a lot of information about how to design protocols that are optimized for you or, if you're a coach, for your trainees in order to optimize their learning of skills of various kinds.

所以你现在掌握了很多关于如何产生运动的信息，我想你也掌握了很多关于如何设计针对你或你的受训者优化的协议的信息，以优化他们对各种技能的学习。

And I should say that for those of you that are short on time or have limited amounts of time, 10 minutes of maximum repetitions, maximum focus skill learning work is going to be very beneficial.

我应该说，对于那些时间紧迫或时间有限的人来说，10 分钟的最大重复、最大专注技能学习工作将非常有益。

It's really about the density of training inside of a session.

这实际上与训练中的训练密度有关。

So I think you should work toward maximal or near maximal density of repetitions and failures, provided they're failures you can perform safely, in order to accelerate skill learning.

因此，我认为你应该努力实现最大或接近最大的重复和失败密度，前提是你可以安全地执行这些失败，以加速技能学习。

And don't let some arbitrary or, in this case, the ultradian constraint prevent you from engaging in that practice.

并且不要让某些任意的约束，或者在这种情况下，超电约束阻止您进行这种实践。

In other words, get the work in, get as much work done as you can per unit time, and based on the science, based on things that I've seen, based on things that I'm now involved in with various communities, you will see the skill improve vastly at various stages.

换句话说，投入工作，在单位时间内完成尽可能多的工作，基于科学，基于我所看到的事情，基于我现在参与各个社区的事情，你会看到技能在各个阶段都有巨大的提高。

Sometimes it's a little bit stutter start.

有时候开始的时候会有点卡顿。

It's not always a linear improvement, but you will see incredible improvement in skill.

这并不总是线性的进步，但你会看到技能上令人难以置信的进步。

Today we talked all about skill learning.

今天我们谈论的是技能学习。

I hope that you'll consider the information.

我希望您能考虑这些信息。

You might even decide to try some of these tools.

您甚至可能决定尝试其中一些工具。

If you do, please let us know your results with them.

如果您这样做，请告诉我们您的结果。

Give us feedback in the comments.

在评论中给我们反馈。

And as always, thank you for your interest in science.

一如既往，感谢您对科学的兴趣。