Fitness Toolkit: Protocol & Tools to Optimize Physical Health

Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life.

欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。

I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。

Today, we are discussing fitness.

今天我们来聊聊健身。

Now fitness, of course, is vitally important for cardiovascular health, for strength, for endurance, for lifespan, for healthspan.

当然，现在健身对于心血管健康、力量、耐力、寿命和健康至关重要。

I can't think of anyone out there that wouldn't want to have healthy hormonal function, healthy cardiovascular function, to live a long time, and to feel vital, that is, to have a long healthspan as well as a long lifespan.

我想不出有谁不想拥有健康的荷尔蒙功能、健康的心血管功能、长寿和充满活力，也就是说，拥有较长的健康寿命和较长的寿命。

Fitness and fitness protocols are tremendously powerful for developing all of that.

健身和健身协议对于发展这一切非常强大。

However, despite there being an enormous amount of information out there on the internet and in books and elsewhere, it can be a bit overwhelming.

然而，尽管互联网、书籍和其他地方有大量信息，但可能有点让人不知所措。

So today's episode is really designed to synthesize science-based tools that we've covered on the podcast, some with expert guests like Dr.

所以今天的节目实际上是为了综合我们在播客中介绍过的基于科学的工具而设计的，其中一些有专家嘉宾，例如 Dr.

Andy Galpin or Dr. Peter Attia, or world-renowned movement specialist Ido Portal, or physiotherapist and strength and conditioning coach Jeff Cavaliere.

安迪·加尔平 (Andy Galpin) 或彼得·阿提亚 (Peter Attia) 博士，或世界著名运动专家伊多·波特尔 (Ido Portal)，或物理治疗师兼体能教练杰夫·卡瓦利埃 (Jeff Cavaliere)。

We've had all of them as guests on the podcast, and each and every one of them provided a wealth of knowledge in terms of the various things that you can do to optimize very specific or multiple aspects of fitness.

我们邀请他们所有人作为播客的嘉宾，他们每一个人都提供了丰富的知识，告诉你可以采取哪些措施来优化健身的特定或多个方面。

Today, we're going to do something a little bit different than usual.

今天，我们要做一些与平常稍有不同的事情。

Typically on the Huberman Lab podcast, I offer mechanism upfront or first, and then we talk about protocols that you can use that really lean on those science and science-based mechanisms.

通常在 Huberman Lab 播客上，我会预先或首先提供机制，然后我们讨论您可以使用的真正依赖于这些科学和基于科学的机制的协议。

Today, I'm going to describe a specific protocol that serves as a general template that anyone, in fact, everyone can use in order to maximize all aspects of fitness, so that includes endurance, strength, flexibility, hypertrophy, aesthetic changes, et cetera.

今天，我将描述一个特定的协议，它作为一个通用模板，任何人，事实上，每个人都可以使用它来最大化健身的各个方面，包括耐力、力量、灵活性、肥大、审美变化等等。

However, this general framework can also be modified, that is, customized to your particular needs.

然而，这个通用框架也可以修改，即根据您的特定需求进行定制。

So if you're somebody who really wants to build more strength or bigger muscles, you can change the protocol and the overall program according to that, and I'll talk about very specific ways to do that.

因此，如果你真的想增强力量或更大的肌肉，你可以据此改变协议和整体计划，我将讨论非常具体的方法来做到这一点。

Or if you're somebody who really just wants to maintain strength, but you want to build endurance, we'll talk about that.

或者，如果您真的只是想保持力量，但又想增强耐力，我们会讨论这个问题。

And of course, we will cover real-life issues such as should you train if you are sleep deprived?

当然，我们将讨论现实生活中的问题，例如如果您睡眠不足是否应该训练？

What about food?

食物呢？

When should you eat?

你应该什么时候吃？

What if you haven't eaten and you're hungry?

如果你还没吃饭又饿了怎么办？

Should you still train?

还应该训练吗？

Et cetera.

等等。

We're going to cover all of that, again, in the context of this, what I would call foundational template of fitness.

我们将再次在这个背景下涵盖所有这些，我称之为健身的基础模板。

Now, this foundational template of fitness is something that I personally use.

现在，这个健身的基本模板是我个人使用的。

In fact, I've used it for over three decades.

事实上，我已经使用它三十多年了。

Hard to believe that I'm that old, but I just recently turned 47, and I still use this basic protocol or template across the week and modify it according to what my particular goals are that year, that month, even that day.

很难相信我已经这么老了，但我最近刚满 47 岁，我仍然在一周内使用这个基本协议或模板，并根据我当年、那个月、甚至那天的特定目标进行修改。

Because I, like you, live in the real world, and sometimes I've been traveling, or I miss a workout.

因为我和你一样，生活在现实世界中，有时我一直在旅行，或者我错过了锻炼。

Yes, it does happen.

是的，它确实发生了。

Or life isn't organized in exactly the way that I need to in order to have everything go according to the protocol that's on paper.

或者生活并没有完全按照我需要的方式组织，以便让一切按照纸上的协议进行。

So we're going to discuss real-world issues and how to work with the real-world issues in order to get the most out of your fitness program.

因此，我们将讨论现实世界的问题以及如何处理现实世界的问题，以便充分利用您的健身计划。

And again, by the end of today's program, I can assure you, you will have a template protocol that you can build up from, build out, change and modify, and that will really serve your fitness goals according to the science and what peer-reviewed studies and the experts that appeared on this podcast and other podcasts really tell us is best and optimal for our fitness.

再说一遍，在今天的节目结束时，我可以向您保证，您将拥有一个模板协议，您可以根据该模板协议进行构建、构建、更改和修改，并且根据科学以及本播客和其他播客中出现的同行评审研究和专家真正告诉我们的对我们的健身来说，这将真正服务于您的健身目标。

Before we dive into today's content about fitness and fitness protocols, I want to tell you about a brand-new study that is very exciting and frankly, very unusual.

在我们深入了解今天有关健身和健身方案的内容之前，我想向您介绍一项非常令人兴奋且坦率地说非常不寻常的全新研究。

This is a study that was published out of the University of Houston examining a, what I would call a micro exercise or a micro movement.

这是休斯顿大学发表的一项研究，研究了我所说的微锻炼或微运动。

It's a very small movement of a very small portion of your body.

这是身体一小部分的非常小的运动。

In fact, just 1% of your musculature that when it's performed continuously while seated, has, at least what they report, are very dramatic, positive changes in terms of blood sugar utilization and metabolism.

事实上，当你坐着持续锻炼时，只有 1% 的肌肉组织（至少据他们报告）在血糖利用和新陈代谢方面发生了非常显着的积极变化。

So the title of this study is "A potent physiological method to magnify and sustain soleus oxidative metabolism improves glucose and lipid regulation." This study was published in iScience, and as I mentioned earlier, it is getting a lot of attention, and it's very unusual.

因此，这项研究的标题是“一种放大和维持比目鱼肌氧化代谢的有效生理方法，可改善葡萄糖和脂质调节”。这项研究发表在《iScience》上，正如我之前提到的，它受到了很多关注，而且很不寻常。

Without going into all the details of this study, let me just briefly give you a little bit of the background.

在不详细介绍这项研究的所有细节的情况下，让我简单介绍一下背景。

First of all, you have a muscle called the soleus.

首先，你有一块叫做比目鱼肌的肌肉。

The soleus muscle is a more or less wide, flat muscle that sits beneath what most people think of as their calf, although it's part of the calf muscle.

比目鱼肌是一块或多或少宽而平坦的肌肉，位于大多数人认为的小腿下方，尽管它是小腿肌肉的一部分。

The other portion of the calf is called the gastrocnemius.

小腿的另一部分称为腓肠肌。

The soleus sits below that.

比目鱼肌位于其下方。

Now, the soleus muscle is a unique muscle because it's largely slow twitch muscle fibers.

现在，比目鱼肌是一种独特的肌肉，因为它主要是慢肌纤维。

It's designed to be used continuously over and over again for stabilizing your body when you're standing upright, for walking.

它旨在反复连续使用，以在您直立行走时稳定您的身体。

This is a muscle that's designed to contract over and over and over again.

这是一块旨在不断收缩的肌肉。

In fact, you could walk all day on this muscle, and most likely it would not get sore.

事实上，你可以用这块肌肉行走一整天，而且很可能不会酸痛。

And you've probably done that, and it did not get sore.

你可能已经这么做了，而且并没有感到疼痛。

In contrast, a muscle like your bicep or your tricep, if I were to have you perform hundreds or thousands of repetitions, even with a very light weight, a one-pound weight or a two-pound weight, eventually it would fatigue.

相比之下，像你的二头肌或三头肌这样的肌肉，如果我让你重复数百或数千次，即使重量很轻，一磅或两磅，最终它也会疲劳。

You would feel a sort of a burn there.

你会感觉到那里有一种灼烧感。

It's a very unusual set of muscles to use repeatedly.

这是一组非常不寻常的需要反复使用的肌肉。

But the soleus is an unusual muscle in that it really is designed to be used continuously.

但比目鱼肌是一块不寻常的肌肉，因为它确实是为了持续使用而设计的。

Now, this study was focused on how people who sit a lot of the day and don't have the opportunity for a lot of physical movement or maybe who don't even exercise at all, can improve their metabolism and glucose utilization.

现在，这项研究的重点是那些整天坐着、没有机会进行大量身体运动的人，或者甚至根本不运动的人，如何改善他们的新陈代谢和葡萄糖利用率。

Without going into a deep dive about glucose utilization, because we've done the deep dive on this podcast on episodes such as metabolism, et cetera.

无需深入探讨葡萄糖利用，因为我们已经在这个播客中深入探讨了新陈代谢等事件。

You can look those up at hubermanlab.com.

您可以在 hubermanlab.com 上查找这些内容。

They're all timestamped and available there.

它们都带有时间戳并且可以在那里使用。

Anytime you eat, your blood sugar goes up to some extent.

每当你吃东西时，你的血糖都会有所升高。

So your blood glucose, as it's called, goes up to some extent, and then insulin is a hormone that's used to essentially chaperone and sequester and use that blood glucose, or it's Basically, the idea is you don't want blood glucose to go too high.

所以你的血糖，正如它所说的，上升到一定程度，然后胰岛素是一种激素，用于本质上陪伴和隔离并使用血糖，或者基本上，这个想法是你不希望血糖升得太高。

Hyperinsulinemia is something associated with blood glucose that's too high because insulin goes up to essentially match the level of blood glucose.

高胰岛素血症与血糖过高有关，因为胰岛素上升到与血糖水平基本匹配。

You also don't want to be hypoglycemic.

您也不想出现低血糖。

You don't want to have blood sugar that's too low.

您不希望血糖太低。

And insulin is involved in both regulating peaks and troughs in blood sugar, blood glucose.

胰岛素参与调节血糖的峰值和谷值。

So we can basically say, and this is very simple, but we can basically say that you don't want blood glucose to be elevated too much or for too long.

所以我们基本上可以说，这很简单，但我们基本上可以说，你不希望血糖升高太多或持续太长时间。

That's not good.

那不好。

In fact, people who have diabetes because they don't make insulin, people who have type 1 diabetes do not make insulin at all, their blood glucose is so high that they actually have to take insulin in order to regulate it, otherwise their blood glucose can go so high that it can damage cells and damage organs.

事实上，患有糖尿病的人是因为他们不产生胰岛素，患有1型糖尿病的人根本不产生胰岛素，他们的血糖如此之高，以至于他们实际上必须服用胰岛素来调节血糖，否则他们的血糖会变得如此之高，以至于损害细胞和器官。

It can even kill people.

它甚至可以杀死人。

People who have type 2 diabetes are so-called insulin insensitive.

患有 2 型糖尿病的人被称为胰岛素不敏感。

They make insulin, but the receptors to insulin are not sensitive to it, and so they make more insulin than normally would be made, and blood glucose isn't regulated properly, et cetera.

它们产生胰岛素，但胰岛素受体对其不敏感，因此它们产生的胰岛素比正常情况下多，并且血糖没有得到适当调节，等等。

The take-home message about blood glucose is that you want your blood glucose levels to go up when you eat, but not too high, and you don't want them to stay elevated for too long.

关于血糖的重要信息是，您希望进食时血糖水平升高，但不要太高，并且您不希望血糖水平长时间保持升高状态。

This study looked at how people who are largely sedentary, or at least sitting, can increase the utilization, the clearance of glucose from the bloodstream after eating.

这项研究着眼于久坐或至少坐着的人如何提高进食后血液中葡萄糖的利用率和清除率。

And they also looked at overall metabolism for people, get this, that were using just that 1% of muscle, the soleus, by doing what they call a soleus pushup.

他们还研究了人们的整体新陈代谢，明白了，通过做比目鱼肌俯卧撑，只使用了 1% 的肌肉，即比目鱼肌。

So the soleus pushup can be described very simply as if you're sitting down with your knee bent at an approximately right angle, like a square corner, and pushing up, or I should say lifting your heel while pushing down on your toe and contracting the calf muscle as it were, and then lowering the heel and then lifting that heel again, lowering the heel, lifting the heel again.

因此，比目鱼肌俯卧撑可以非常简单地描述为，就好像你坐下来，膝盖弯曲成近似直角，就像一个方角，然后向上推，或者我应该说抬起你的脚跟，同时向下推你的脚趾，收缩小腿肌肉，然后降低脚跟，然后再次抬起脚跟，降低脚跟，再次抬起脚跟。

Each one of those is what they call a soleus pushup.

其中每一项都被称为比目鱼肌俯卧撑。

This study had people continuously do soleus pushups, and they looked at things like blood glucose utilization, they looked at metabolism, and so on.

这项研究让人们不断地做比目鱼肌俯卧撑，他们观察了血糖利用率、新陈代谢等情况。

Now, a couple of important things about this study before I tell you what they discovered, which was frankly pretty miraculous, almost hard to believe, and yet I believe the data.

现在，在我告诉你他们的发现之前，先介绍一下这项研究的一些重要的事情，坦率地说，这是非常神奇的，几乎令人难以置信，但我相信这些数据。

The data look to be collected quite well, and there are a lot of statistics, and the study looks to be quite thorough.

数据看起来收集得相当好，统计数据也很多，研究看起来也相当彻底。

First of all, they used an equal number of male and female subjects.

首先，他们使用了相同数量的男性和女性受试者。

There were a wide range of body mass indices.

体重指数的范围很广。

Okay?

好的？

So this wasn't just super fit people or people that were purely sedentary and not fit.

所以这不仅仅是超级健康的人或纯粹久坐而不健康的人。

They used a wide variety of ages, time of day, people who tended to walk a lot or not walk a lot.

他们使用了各种年龄、一天中的时间、经常步行或不经常步行的人。

They measured changes in metabolism and blood glucose utilization in people that had done these soleus pushups while seated in the laboratory.

他们测量了坐在实验室里做比目鱼肌俯卧撑的人的新陈代谢和血糖利用率的变化。

And I must say, they had them do these soleus pushups for quite a long while continuously.

我必须说，他们让他们连续做了很长一段时间的比目鱼肌俯卧撑。

So they had them do it for as long as 270 minutes total throughout the day.

所以他们让他们全天总共做 270 分钟。

So if you divide that, that's four and a half hours.

所以如果你划分的话，那就是四个半小时。

You might say, well, four and a half hours of lifting the heel and putting the heel down, lifting the heel, putting the heel down, that's a lot.

你可能会说，好吧，四个半小时抬起脚跟，放下脚跟，抬起脚跟，放下脚跟，这已经很多了。

But they didn't always do it continuously.

但他们并不总是持续这样做。

They had some breaks in there.

他们在那里休息了一些。

So this is the sort of thing that you could imagine you or other people could do while seated, while doing Zooms, or while on calls, or maybe even while eating, doing that sort of thing.

所以你可以想象你或其他人在坐着、做 Zoom 时、或者在打电话时、甚至在吃饭时可以做这样的事情。

Although, I'm not suggesting that you constantly be focusing on soleus pushups throughout your life.

尽管如此，我并不是建议你一生都专注于比目鱼肌俯卧撑。

The point is that people who did these soleus pushups experienced dramatic improvements in blood sugar regulation and in metabolism, despite the fact that the soleus is just 1% of the total musculature.

关键是，尽管比目鱼肌只占总肌肉组织的 1%，但做这些比目鱼肌俯卧撑的人的血糖调节和新陈代谢却得到了显着改善。

So here I'm going to read from the abstract about what they found.

所以在这里我将阅读他们的发现的摘要。

People who did these soleus pushups, despite being a tiny muscle and using very little local energy, in fact, they measured muscle glycogen, the burn or essentially the utilization of fuel within the muscle, and there was very little utilization of fuel within the soleus itself, and that's because the soleus has this unique property of needing to basically keep you going all day, walking all day or moving all day.

做这些比目鱼肌俯卧撑的人，尽管肌肉很小，使用的局部能量也很少，但实际上，他们测量了肌糖原，即肌肉内的燃烧或基本上对燃料的利用，而比目鱼肌本身的燃料利用很少，这是因为比目鱼肌具有这种独特的特性，需要基本上让你整天走动、整天行走或整天移动。

What they saw was a large magnitude, for example, 52% less postprandial, that's after a meal, glucose excursion.

他们看到的是一个很大的幅度，例如，餐后（即餐后）血糖波动减少了 52%。

So 52% less increase in blood glucose and 60%, 6-0, less hyperinsulinemia, so reduced levels of insulin.

因此，血糖增加减少 52%，而 60%，6-0，高胰岛素血症减少，因此胰岛素水平降低。

They also miraculously observed that despite this being, again, a small muscle, 1% of the total muscle mass, so very small oxidative use, they saw big improvements in systemic metabolic regulation.

他们还奇迹般地观察到，尽管这是一块小肌肉，占总肌肉质量的 1%，因此氧化使用量非常小，但他们看到了全身代谢调节的巨大改善。

So this is interesting, and I think something that we should at least know about.

所以这很有趣，我认为我们至少应该了解一些事情。

I'm not aware that anyone's replicated this study yet.

我还不知道有人重复了这项研究。

I know there's a ton of excitement about this study in the popular press, and if the data turn out to hold up, which I like to imagine they will, I can understand why there's so much excitement.

我知道大众媒体对这项研究感到非常兴奋，如果数据证明是正确的（我喜欢想象它们会如此），我就能理解为什么会有如此多的兴奋。

What this means is that if you're somebody who cares about blood glucose regulation, you want to keep your metabolism running, please don't stop exercising the other ways that you exercise.

这意味着，如果您关心血糖调节，希望保持新陈代谢正常运行，请不要停止其他锻炼方式。

But if you're somebody who wants to maximize your health, doing these soleus pushups fairly continuously while seated is going to be beneficial.

但如果您想要最大限度地保持健康，那么坐着时持续进行比目鱼肌俯卧撑将会是有益的。

And in addition to that, I know that there are going to be people out there who, for instance, might be injured, or you're traveling and you're stuck on a plane, or you're in the classroom and you're forced to study all day or take notes all day.

除此之外，我知道有些人可能会受伤，或者你在旅行时被困在飞机上，或者你在教室里被迫整天学习或记笔记。

You're just not getting enough opportunity to get those steps that you want to take, whether or not it's 10,000 or fewer or more, getting enough steps or movement.

你只是没有获得足够的机会来完成你想要采取的步数，无论是 10,000 步还是更少或更多，获得足够的步数或运动。

Maybe you don't have time to get out and do your run, or maybe you're also running weightlifting and doing yoga classes and things of that sort, but you want to further improve your fitness, at least in terms of your metabolic health.

也许您没有时间出去跑步，或者您可能还参加举重和瑜伽课程之类的活动，但您想进一步改善您的健康状况，至少在新陈代谢健康方面。

This seems like a terrific, very low investment way to do it.

这似乎是一种很棒的、投资非常低的方法。

Certainly zero cost.

当然是零成本。

It does take a little bit of attention, so you have to divert your attention from other things you're doing to make sure that you're still doing these soleus pushups.

它确实需要一点注意力，所以你必须将注意力从你正在做的其他事情上转移开，以确保你仍在做这些比目鱼肌俯卧撑。

I'm sure that many of you are going to have a lot of detailed questions such as how high did they lift the heel, and did they contract the muscle very hard or not?

相信很多人都会有很多细节性的疑问，比如脚跟抬高了多少，肌肉收缩的力度是否很大？

Couple of things about that.

有几件事与此有关。

They did not have subjects really contract the muscle hard.

他们没有让受试者真正用力收缩肌肉。

They did measure the angle of heel raise, and it was anywhere from 10 to 15 degrees, so they didn't have to go way, way up on their tippy toes or things of that sort In any event, 270 minutes, four and a half hours of doing these soleus push-ups is a lot, but by my read of the data and the rather significant, or I should say very significant effects that they observed on blood glucose regulation and metabolism, et cetera, seems to me that doing less would still be beneficial, and that you don't necessarily have to do the full 270 minutes in order to get the benefits that they observed.

他们确实测量了脚跟抬起的角度，从10到15度不等，所以他们不必踮起脚尖或类似的东西。无论如何，270分钟，四个半小时做这些比目鱼肌俯卧撑已经很多了，但通过我读到的数据和相当显着的，或者我应该说非常显着的效果，他们观察到对血糖调节和新陈代谢等的影响，在我看来，做更少的事情仍然是有益的，而且您不必坚持完整的 270 分钟才能获得他们观察到的好处。

More about this study includes the fact that the benefits they observed were very long-lasting.

关于这项研究的更多内容包括他们观察到的好处非常持久。

As long as two hours after a meal, they could still see this improved blood glucose utilization.

只要饭后两个小时，他们仍然可以看到血糖利用率的提高。

I don't know because I wasn't able to find it in the methods whether or not they were doing the soleus push-ups while they were consuming blood sugar in this study.

我不知道，因为我无法在方法中找到他们在这项研究中消耗血糖时是否在做比目鱼肌俯卧撑。

The point being that if you're somebody who cares about their fitness, this study is interesting, because what it means is that, again, if you are forced to be immobile or sitting longer than you would like, if you're stuck in a meeting or Zooms or a class or on a plane, et cetera, or if you're simply trying to add a bit more fitness and metabolic health to your overall regimen, soleus push-ups, at least to me, seem like a very low investment, simple, zero cost tool to improve your metabolic health.

重点是，如果你是一个关心自己健康的人，这项研究很有趣，因为它的意思是，如果你被迫不动或坐的时间比你想要的时间长，如果你被困在会议、Zooms、课堂或飞机上等等，或者如果你只是想在你的整体养生计划中增加一点健身和代谢健康，比目鱼肌俯卧撑，至少对我来说，似乎是一个投资非常低、简单、零成本的工具，可以提高你的健康水平。代谢健康。

For those of you that want to peruse the study in more detail, we will provide a link to this paper published in iScience in the show note caption.

对于那些想要更详细地了解这项研究的人，我们将在节目注释标题中提供 iScience 上发表的这篇论文的链接。

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, 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。

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

为了与这个主题保持一致，我要感谢今天播客的赞助商。

Let's talk about fitness, and let's talk about how you can develop the optimal fitness protocols for you.

让我们来谈谈健身，让我们来谈谈如何为您制定最佳的健身方案。

So that includes what to do each day of the week and your fitness protocol across the week and indeed across the month and the year and even year to year.

因此，这包括一周中的每一天要做什么，以及一周乃至整个月、全年甚至每年的健身方案。

When we had Dr. Andy Galpin on the podcast, he said something very important that we want to keep in mind today, which is concepts are few, methods are many.

当安迪·加尔平 (Andy Galpin) 博士出现在播客中时，他说了一些非常重要的事情，我们今天要牢记在心，那就是概念很少，方法很多。

That is, there are an infinite number of different programs and exercises and set and rep schemes and different runs and burpees and push-ups, et cetera, that one can follow.

也就是说，人们可以遵循无数种不同的计划和练习、设定和重复方案以及不同的跑步、波比跳和俯卧撑等等。

However, there are really just a few basic concepts or principles of muscle physiology, of cardiovascular function, of connective tissue function that provide or set the basis for the adaptations that we call fitness or that lead to fitness.

然而，实际上只有一些肌肉生理学、心血管功能、结缔组织功能的基本概念或原理，为我们所谓的健身或导致健身的适应提供或奠定了基础。

So I'm going to list those off now.

所以我现在要把它们列出来。

We can talk about a fitness protocol that's really aimed mainly toward developing skill, that's one.

我们可以讨论一项真正主要旨在发展技能的健身方案，就是这样。

Or speed, that's another.

或者速度，那是另一回事。

Or power, which is speed times strength.

或者力量，即速度乘以力量。

Or specifically strength or hypertrophy, growth of muscles.

或者特别是力量或肥大，肌肉的生长。

Or endurance, such as muscular endurance.

或者耐力，比如肌肉耐力。

Muscular endurance is, for instance, your ability to stay in a plank position or to do a wall sit, to sit on an invisible chair against a wall.

例如，肌肉耐力是指你保持平板支撑姿势或靠墙坐、坐在靠墙的隐形椅子上的能力。

Or other forms of endurance like near pure anaerobic endurance, so a one-minute sprint or less, or a one-minute all-out cycling on a stationary bike, this sort of thing.

或者其他形式的耐力，例如近乎纯粹的无氧耐力，即一分钟或更短的冲刺，或者在固定自行车上全力骑行一分钟，诸如此类。

Or endurance that occurs in the kind of three- to 12-minute total duration range.

或者总持续时间为 3 到 12 分钟的耐力。

So that might be sprints or high-intensity interval type training.

所以这可能是冲刺或高强度间歇式训练。

It could be an all-out swim.

这可能是一次全力以赴的游泳。

It could be all-out row.

这可能是全力以赴的行。

That's another form of endurance.

这是另一种形式的忍耐。

Taps into different fuel systems, different aspects of muscle physiology, et cetera.

利用不同的燃料系统、肌肉生理学的不同方面等等。

And then endurance that lasts 30 minutes or more, which is typically what people think about when they think about endurance.

然后是持续 30 分钟或更长时间的耐力，这是人们在考虑耐力时通常会想到的。

But of course, the other forms of endurance matter.

当然，其他形式的耐力也很重要。

So we've got skill, speed, power, strength, hypertrophy, muscular endurance, anaerobic endurance, what I would call three to 12-minute endurance, although it goes by other names as well, and 30 minutes or more endurance type exercise and adaptations.

因此，我们有技能、速度、爆发力、力量、肥大、肌肉耐力、无氧耐力，我称之为 3 到 12 分钟耐力（尽管它也有其他名称），以及 30 分钟或更长时间的耐力类型锻炼和适应。

Each and every one of these requires different principles, different concepts in order to improve, say, your muscular strength or your hypertrophy or both.

每一项都需要不同的原则、不同的概念，以便提高你的肌肉力量或肥大或两者兼而有之。

However, there's a general theme that sits beneath all adaptations leading to fitness, and that's what we're really going to set down as the base layer, the foundation of everything we talk about today.

然而，在所有导致健身的适应之下都有一个普遍的主题，这就是我们真正要设定的基础层，也是我们今天讨论的一切的基础。

And that's that we need to think about what are the modifiable variables.

这就是我们需要考虑什么是可修改的变量。

Again, I'm borrowing directly from the episode with Dr. Andy Galpin.

再次，我直接借用了安迪·加尔平博士的那一集。

He was the one that said modifiable variables are the key thing to think about.

他说可修改的变量是需要考虑的关键问题。

What are you going to modify?

你要修改什么？

What are you going to change in order to increase one or some of the various things I listed off before, skill, speed, power, strength, hypertrophy, endurance, et cetera?

为了增加我之前列出的一项或多项，你要改变什么，技能、速度、力量、力量、肥大、耐力等等？

And some of the key concepts that emerge from that discussion are that we need to think about progressive overload.

从这次讨论中得出的一些关键概念是，我们需要考虑渐进式超负荷。

Normally, when people hear about progressive overload, they think about adding more weight to a bar or picking up heavier dumbbells, but that could also be progressive overload in the context of running up a hill of steeper incline or running a little bit faster or a little bit further, and so on and so forth.

通常，当人们听到渐进式超负荷时，他们会考虑在杠铃上增加更多重量或拿起更重的哑铃，但这也可能是在爬上陡峭斜坡或跑得更快一点或更远一点等等的情况下的渐进式超负荷。

Now, as I promised earlier, today we are not going to drill into each and every one of the mechanisms that underlie the different adaptations that are going to develop speed and strength and endurance, et cetera, because that was covered in the podcast with Dr. Andy Galpin and the other podcast with experts that I mentioned earlier.

现在，正如我之前所承诺的，今天我们不会深入探讨不同适应背后的每一种机制，这些机制将发展速度、力量和耐力等，因为安迪·加尔平博士的播客和我之前提到的专家的另一个播客对此进行了介绍。

And we, again, will provide links to those podcasts if you want to drill into those mechanisms.

如果您想深入了解这些机制，我们将再次提供这些播客的链接。

Instead, what we're going to do is we're going to start with a program that essentially is designed for you to maximize all aspects of fitness to the extent that you can simultaneously maximize all aspects of fitness.

相反，我们要做的是从一个本质上为您设计的计划开始，以最大限度地提高健身的各个方面，以便您可以同时最大限度地提高健身的各个方面。

But then to change or modify that protocol so that if you want to build up more, for instance, strength, and you want to just hold on to the endurance you have, you don't want to build endurance, at least not in that week or that month, you can do that.

但是，然后改变或修改该协议，以便如果您想增强更多力量，例如力量，并且您只想保持现有的耐力，那么您不想增强耐力，至少在那一周或那个月不增强耐力，您可以这样做。

Or if you want to improve your endurance while maintaining your strength, you can do that, and so on and so forth.

或者如果你想在保持力量的同时提高你的耐力，你可以这样做，等等。

Most people, I do believe, would like a combination of strength and endurance and flexibility, and maybe even hypertrophy, particularly for certain muscle groups that maybe are not as well developed as other muscle groups.

我确实相信，大多数人都想要力量、耐力和灵活性的结合，甚至可能是肥大，特别是对于某些可能不如其他肌肉群发达的肌肉群。

They want to bring balance to their physique, both for sake of aesthetics and for sake of health and for sake of general functioning, maybe even to eliminate pain.

他们希望使自己的体格保持平衡，既是为了美观，也是为了健康，也是为了一般功能，甚至可能是为了消除疼痛。

The protocol that I'm going to describe really works as a foundational template for that as well.

我将要描述的协议也确实可以作为基础模板。

So let's drill into that foundational protocol, and I'll keep referring to it as the foundational protocol, not because it's the one that I use, although it is the one that I use, and not because it's the one that we're talking about today, although it's the one we're talking about today, but because we need some general framework from which to build out the more specific protocols that we'll get into in a bit more detail later.

因此，让我们深入研究该基础协议，我将继续将其称为基础协议，不是因为它是我使用的协议（尽管它是我使用的协议），也不是因为它是我们今天讨论的协议（尽管它是我们今天讨论的协议），而是因为我们需要一些通用框架来构建更具体的协议，稍后我们将更详细地讨论这些协议。

So in this foundational protocol for fitness, what you'll notice is that on any one given day, you're going to focus on one particular aspect of fitness.

因此，在这个健身的基本协议中，您会注意到，在任何一天，您都将专注于健身的一个特定方面。

Maybe it's endurance, maybe it's strength, maybe it's hypertrophy.

也许是耐力，也许是力量，也许是肥大。

In particular, it might be hypertrophy for a particular muscle group or muscle groups.

特别是，它可能是特定肌肉群或多个肌肉群的肥大。

That said, across the entire week, it's designed to bring fitness and different forms of fitness to all aspects of your body.

也就是说，在整个一周中，它旨在为您身体的各个方面带来健身和不同形式的健身。

So this particular protocol begins on Sunday, although that's simply the day that I happen to begin the protocol.

因此，这个特定的协议从周日开始，尽管那只是我碰巧开始该协议的那一天。

And again, this protocol is not important because it's the one that I follow.

再说一次，这个协议并不重要，因为它是我遵循的协议。

I follow it because it is important.

我遵循它，因为它很重要。

In other words, it's a protocol that's really gleaned from the scientific literature and the experts that is for you.

换句话说，这是一个真正从科学文献和专家中收集而来的适合您的协议。

So this fitness protocol is really about you.

所以这个健身方案真的是关于你的。

I just may refer to it as the one that I follow simply for ease of communication.

我只是为了方便沟通而将其称为我所关注的。

And for me, my week begins on Sunday, so I do my very best to get a workout in on Sunday.

对我来说，我的一周从周日开始，所以我会尽力在周日进行锻炼。

And for me, that workout is that of an endurance workout.

对我来说，这种锻炼是耐力锻炼。

It's designed to either maintain or increase my endurance, and the endurance type that I'm referring to is endurance of 30 minutes or more.

它旨在维持或提高我的耐力，我指的耐力类型是 30 分钟或更长的耐力。

In fact, for me, the goal is always to get either 60 to 75 minutes of jogging.

事实上，对我来说，目标始终是慢跑 60 到 75 分钟。

So this would be so-called Zone 2 cardio.

所以这就是所谓的“2 区有氧运动”。

People probably have heard of Zone 2 cardio, but if you haven't, that's okay.

人们可能听说过 Zone 2 有氧运动，但如果您还没有听说过，也没关系。

Zone 2 cardio is something that you could measure with a heart rate monitor or other device, but you don't need to.

您可以使用心率监测器或其他设备来测量 Zone 2 有氧运动，但您并不需要这样做。

Zone 2 cardio is the kind of cardiovascular exercise in which you're pushing yourself to move such that you're breathing faster than normal.

2 区有氧运动是一种心血管运动，您会强迫自己运动，从而使呼吸比平时更快。

Your heart is beating faster than normal.

你的心跳比平常快。

However, you are still able to sustain a conversation.

但是，您仍然能够维持对话。

But if you were to push yourself any harder, that is move faster or go up a steeper incline at the same rate you happen to be at any one moment, you would lose that ability to speak.

但如果你更加努力地逼自己，也就是说，以你在任何时刻碰巧相同的速度走得更快或爬上更陡的斜坡，你就会失去说话的能力。

You wouldn't be able to complete sentences.

你将无法完成句子。

You would be out of breath, or you'd have to pause mid-sentence.

你会气喘吁吁，或者不得不停顿一下。

Now, it's near impossible, even with a heart rate monitor, to stay exactly in Zone 2 unless you're very skilled at that.

现在，即使使用心率监测器，也几乎不可能精确地保持在第 2 区，除非您对此非常熟练。

So I don't obsess over that, and in fact, I don't wear a heart rate monitor when I do this exercise.

所以我并不痴迷于此，事实上，我在做这项练习时并没有佩戴心率监测器。

But for me, the goal is to head out on Sunday and get 60 to 75 minutes of jogging in Zone 2.

但对我来说，目标是周日出发，在 2 区慢跑 60 到 75 分钟。

Now, of course, I like to jog, but that doesn't mean that you have to jog.

当然，现在我喜欢慢跑，但这并不意味着你必须慢跑。

You could replace jogging with rowing on a rowing machine or maybe even rowing an actual boat if you have access to that, or cycling or swimming.

您可以用在划船机上划船来代替慢跑，甚至可以划一艘真正的船（如果您可以的话），或者骑自行车或游泳。

Something that allows you continuous movement for 60 to 75 minutes at that Zone 2 threshold we talked about earlier.

可以让您在我们之前讨论过的 2 区阈值处连续运动 60 到 75 分钟。

For me, that can include some hills, and when I say hills, they could be very steep hills, but I'll simply slow my pace down in order to stay in that roughly Zone 2 range.

对我来说，这可能包括一些山丘，当我说山丘时，它们可能是非常陡峭的山丘，但我会放慢脚步，以便保持在大约 2 区范围内。

Or it could be that they are more low-grade hills and I might just slow down a little bit, or I might even push myself a tiny bit that day.

或者可能是因为它们是低等级的山丘，我可能会放慢一点，或者那天我什至可能会逼自己一点点。

But really, I'm just trying to build that long endurance.

但实际上，我只是想建立长期的耐力。

I'm trying to build up my capacity or maintain my capacity to go a long distance without fatiguing.

我正在努力增强或保持长距离行走而不感到疲劳的能力。

Now, some days, meaning some Sundays, since I tend to do this almost always on Sunday, although there are exceptions, instead of doing the 60- to 75-minute jog, what I'll do is I will head out for a long hike.

现在，有些日子，意味着某些周日，因为我几乎总是在周日这样做，尽管也有例外，但我不会做 60 到 75 分钟的慢跑，而是去进行一次长途徒步旅行。

That could be two and a half hours or three hours, or maybe even a four- or five-hour hike.

这可能是两个半小时或三个小时，甚至可能是四五个小时的徒步旅行。

Sometimes it's very long.

有时它很长。

And I'll do that sometimes simply to mix up the routine, because sometimes jogging and jogging the same routes gets boring to me.

有时我会这样做只是为了混淆日常活动，因为有时慢跑和慢跑相同的路线对我来说很无聊。

I do enjoy running.

我确实喜欢跑步。

That's something I've been doing for a very long time, but sometimes it just gets a little bit tedious and I want to do something different.

这是我很长时间以来一直在做的事情，但有时它会变得有点乏味，我想做一些不同的事情。

Also, sometimes I want to be social on Sundays.

另外，有时我想在周日进行社交活动。

I want to head out on a hike with my partner, or I want to meet up with friends and hike with them.

我想和我的伴侣一起去远足，或者我想和朋友见面并和他们一起远足。

And so taking a long hike on Sunday is something that also could be quite social, and then I don't have to worry about also getting in my workout when heading out on a hike with my partner or going out to meet with friends or things of that sort.

因此，周日进行一次长途徒步旅行也可能是一件相当社交的事情，这样当我和我的伴侣一起出去徒步旅行或出去见朋友或类似的事情时，我就不必担心参加锻炼。

I will say that there's a specific tool or a specific change that you can make to this Sunday long endurance, or at least what I consider long for me.

我会说，有一个特定的工具或一个特定的改变，你可以对这个周日的长期耐力进行，或者至少是我认为对我来说长期的耐力。

It's by no means a marathon or an Ironman, but this long endurance training.

这绝不是马拉松或铁人三项，而是这种长时间的耐力训练。

And that's the use of a weight vest.

这就是负重背心的用途。

So something that I've really started utilizing more recently, and by more recently, I really mean within the last year or so, is I purchased one of these weight vests that can be anywhere from 10 to 50 pounds.

所以我最近才真正开始使用的东西，最近，我真正的意思是在过去一年左右的时间里，我购买了一件这些重量背心，重量可以从 10 到 50 磅不等。

What I use in the weight vest is irrelevant, but it certainly changes the level of effort required when taking a hike or even a walk.

我在重量背心中使用的东西无关紧要，但它确实改变了远足甚至散步时所需的努力程度。

Now, there's an additional benefit of the weight vest, which is that if you are going out for a hike or even for a walk for social reasons, and you're with somebody that's not quite at the same fitness level that you are, frankly, it's a little bit rude to just keep walking ahead of them and running back or running ahead and running back.

现在，重量背心还有一个额外的好处，那就是，如果您出于社交原因外出远足，甚至散步，而您和一个与您的健康水平不太相同的人在一起，坦率地说，只是一直走在他们前面然后跑回来或跑在前面然后跑回来有点不礼貌。

Oftentimes, you really want to spend time with the person, and you don't want them to feel as if they're holding you up.

很多时候，你真的很想花时间和这个人在一起，但你不希望他们觉得他们在阻碍你。

And so the weight vest is a terrific way to get some additional work, and as you'll find, if you wear a weight vest, it is additional work on, say, a shorter hike.

因此，负重背心是获得额外工作量的绝佳方式，而且您会发现，如果您穿着负重背心，那么在较短的徒步旅行中就会增加额外的工作量。

So maybe the person you're with only has time for an hour-long hike, or maybe they just don't have the fitness to do a two-hour or three-hour hike.

因此，也许和你在一起的人只有时间进行一小时的徒步旅行，或者他们可能只是不适合进行两小时或三小时的徒步旅行。

So I'll throw on the weight vest, and I'll head out for a walk with them or a hike with them, or sometimes I'll go out on a long hike with the weight vest myself So again, the point of this, for me, Sunday, although it could fall on any day for you, workout is really to build up that long form endurance.

所以我会穿上负重背心，和他们一起出去散步或远足，或者有时我会自己穿着负重背心出去长途徒步旅行。所以再说一次，对我来说，周日，尽管对你来说可能是任何一天，但锻炼实际上是为了增强长期耐力。

And this fits well with what Dr.

这与 Dr. 的说法非常吻合。

Andy Galpin and Dr. Peter Attia referred to as the real need to get in some long endurance type work at some point, or even multiple points throughout the week.

安迪·加尔平 (Andy Galpin) 和彼得·阿提亚 (Peter Attia) 博士指出，真正需要在某个时间点甚至一周内的多个时间点进行一些长时间耐力型的工作。

For me, this long Sunday jog of 60 to 75 minutes, or long Sunday hike, or weighted walk, or weighted hike really accomplishes that goal.

对我来说，周日 60 到 75 分钟的长距离慢跑，或者周日长距离徒步，或者负重步行，或者负重徒步，确实可以实现这一目标。

It sometimes leads to a little bit of soreness, particularly in my calves, or if I'm wearing the weight vest, sometimes my midsection will get sore because I'm trying to remain upright.

它有时会导致一点酸痛，特别是在我的小腿上，或者如果我穿着举重背心，有时我的腹部会酸痛，因为我试图保持直立。

So I think it also builds up some muscular endurance, not just cardiovascular endurance.

所以我认为它还可以增强一些肌肉耐力，而不仅仅是心血管耐力。

But again, throughout the entire time that I'm jogging or hiking, what I'm trying to get to is a place where I can feel that my pulse rate is definitely elevated, but it's not so elevated that I have to stop because I'm out of breath.

但同样，在我慢跑或徒步旅行的整个过程中，我想要到达的地方是我能感觉到我的脉搏率明显升高的地方，但又没有升高到我因为上气不接下气而不得不停下来的程度。

And because I know some people out there might be really neurotic about this sort of thing, if you have to stop because you're out of breath, that doesn't mean that you blew the workout, that you aren't getting endurance.

因为我知道有些人可能对这类事情非常神经质，如果你因为上气不接下气而不得不停下来，那并不意味着你搞砸了锻炼，你没有获得耐力。

Of course, you're getting benefits from it.

当然，你也能从中得到好处。

So I'm not absolutely neurotic about always staying exactly in that heart rate zone.

因此，我对于始终保持在该心率区域并不绝对神经质。

I might stop and have a conversation for a moment if it's a longer hike, although I really try and keep moving and I try and push myself just a little bit further than where I'm exceedingly comfortable.

如果这是一次较长的徒步旅行，我可能会停下来交谈一会儿，尽管我确实尝试继续前进，并且尝试将自己推向比我非常舒服的地方更远的地方。

And so for me, doing this long Sunday hike or jog really provides a foundation, a base for endurance that then the other endurance workouts that I'll describe later and that take place later in the week can build on.

因此，对我来说，周日的长途徒步旅行或慢跑确实为耐力奠定了基础，为耐力奠定了基础，然后我将在稍后描述以及本周晚些时候进行的其他耐力训练可以在此基础上进行。

Now, as I mentioned earlier, we will get back to the mechanisms that this taps into and why this is so useful.

现在，正如我之前提到的，我们将回到它所利用的机制以及为什么它如此有用。

There are multiple benefits to doing these kinds of endurance type workouts and Zone 2 cardio.

进行此类耐力型锻炼和 2 区有氧运动有多种好处。

But by putting it at the start of my week, again, my week starts on Sunday, I'm sure that regardless of how the rest of the week goes, that I got my endurance training in.

但通过把它放在我一周的开始，我的一周从周日开始，我确信无论本周剩下的时间如何，我都进行了耐力训练。

And of course, I'm going to want to and I will do endurance training other days during the week, but if something comes up, or I happen to get sick, or I'm really behind in terms of work and I can't get other workouts in, this Sunday long jog or hike really provides that fundamental, I can honestly say foundation for cardiovascular fitness and endurance that I can hang my hat on and say, "Okay, I've got that one in the bag," and I can then look to other days of the week to focus on other aspects of fitness.

当然，我会想要并且我会在一周的其他日子进行耐力训练，但是如果发生了什么事，或者我碰巧生病了，或者我在工作方面确实落后了并且我无法参加其他锻炼，这个周日的长跑或徒步旅行确实提供了基础，我可以诚实地说心血管健康和耐力的基础，我可以挂上我的帽子说，“好吧，我已经把它放在袋子里了，”然后我可以看看一周的其他日子专注于健身的其他方面。

Now, a really important point to make about this Sunday endurance workout is that it allows you to check off a box, and that box is 75 or so minutes of Zone 2 cardio.

现在，关于周日的耐力训练，需要指出的一个非常重要的一点是，它允许您勾选一个框，该框是 75 分钟左右的 2 区有氧运动。

Because as you may have heard, either in this podcast or from others out there like Dr.

因为您可能已经听说过，无论是在这个播客中还是从其他人那里（例如 Dr.） 那里听说过。

Peter Attia, getting 180 to 200 minutes of Zone 2 cardio per week has enormous positive effects on longevity and enormous positive effects on general health.

Peter Attia 表示，每周进行 180 至 200 分钟的 2 区有氧运动对长寿和整体健康都有巨大的积极影响。

Again, in terms of cardiovascular function, but also metabolic fuel utilization, also in terms of your musculature and your ability to use your body over long distances for long periods of time.

同样，就心血管功能而言，还就代谢燃料利用率而言，也就您的肌肉组织和长时间长距离使用身体的能力而言。

So while it doesn't complete all 180 to 200 minutes per week, it certainly gets you a good distance, pun intended, toward that goal.

因此，虽然它不能每周完成 180 到 200 分钟，但它肯定能让你朝着这个目标迈出一段很长的距离（双关语）。

Now I want to acknowledge that some people might be starting a fitness program, and so 60 to 75 minutes of jogging might be too long, or a three-hour weighted vested hike, or some people might even do what's called a ruck, like you wear a ruck sack.

现在我想承认，有些人可能正在开始健身计划，因此 60 到 75 分钟的慢跑可能太长，或者三小时的负重徒步旅行，或者有些人甚至可能会做所谓的 ruck，就像你穿着帆布袋一样。

That might be too much.

那可能太多了。

In which case, certainly start with less and go on flat ground and go at the rate that allows you to get into Zone 2, but that is not excessively difficult for you.

在这种情况下，当然要从更少的东西开始，在平坦的地面上行驶，并以允许您进入第 2 区的速度行驶，但这对您来说并不是太困难。

And then as you build up fitness, you can add time or you can add weight through a weight vest.

然后，当您增强体质时，您可以增加时间，也可以通过重量背心增加重量。

Or if you don't want to buy a weight vest or can't afford one, there's a simple solution to that.

或者，如果您不想购买减重背心或买不起，有一个简单的解决方案。

I actually have a good anecdote about that.

关于这件事，我其实有一个很好的轶事。

One time I was heading out for a hike with a friend of mine.

有一次，我和一位朋友一起去远足。

He was a former SEAL team operator.

他是前海豹突击队操作员。

I'll never forget this, and he said, "Oh yeah, I'll bring you a sack." And I thought he meant like a sack lunch, like he was going to bring lunch.

我永远不会忘记这一点，他说：“哦，是的，我会给你带来一个袋子。”我以为他的意思是像麻袋午餐一样，就像他要带午餐一样。

And I showed up, and he basically gave me a backpack that was loaded with a bunch of stuff, and the backpack weighed about 40 pounds, and then we took a hike.

我出现了，他基本上给了我一个背包，里面装了一堆东西，背包重约 40 磅，然后我们徒步旅行。

So, I was thinking lunch, he was thinking weighted backpack.

所以，我在考虑午餐，他在考虑加重背包。

And a weighted backpack or even just any kind of strong sack that you can put over your shoulders or even carry in your arms, it's going to work exceedingly well to build in some extra requirement for effort.

一个加重的背包，甚至任何一种坚固的袋子，你可以把它放在肩膀上，甚至抱在怀里，它会非常有效地增加一些额外的努力要求。

So you certainly don't have to purchase a weight vest in order to get the benefits of bringing additional weight along with you on these long cardiovascular events.

因此，您当然不必购买举重背心来获得在这些长期心血管事件中携带额外体重的好处。

But again, build up over time.

但同样，随着时间的推移而积累。

You can add time, you can add weight.

你可以增加时间，你可以增加重量。

And that's also a really nice feature of adding weight, which is at some point, your schedule might be such or you just don't really want to keep adding more and more and more time on this long endurance Sunday, in this case, workout.

这也是增加重量的一个非常好的功能，在某些时候，您的日程安排可能是这样的，或者您只是不想在这个长耐力周日（在这种情况下，锻炼）中继续增加越来越多的时间。

In that case, add weight.

在这种情况下，增加重量。

You can also, as you build up fitness, you can add speed to it.

您还可以在增强体能的同时提高速度。

Your Zone 2 and what Zone 2 is won't shift, but what work is required from you in order to get into Zone 2 will shift.

你的第 2 区以及第 2 区是什么不会改变，但为了进入第 2 区你需要做哪些工作将会改变。

That is, as you get more and more fit, you'll have to move faster and/or bring more weight in order to stay in Zone 2, and that will simply tell you that you are indeed improving your endurance.

也就是说，当您变得越来越健康时，您必须移动得更快和/或携带更多重量才能保持在第 2 区，这只会告诉您您的耐力确实在提高。

Okay, so then Monday rolls around, and I, like most everyone else out there, I work on Monday.

好吧，周一到了，我和大多数其他人一样，周一工作。

I get right into my emails and preparation for podcasts and running my laboratory, et cetera.

我直接处理我的电子邮件、准备播客和运行我的实验室等等。

However, I make sure that at some point on Monday, and for me, that some point is typically and ideally early in the morning, so 7:00 a.m.

不过，我会确保在周一的某个时间点（对我来说）通常且理想的时间点是清晨，即上午 7:00。

or so, I train my legs on Monday.

左右，我周一训练我的腿。

So that includes quadriceps, hamstrings, and calves.

这包括股四头肌、腿筋和小腿。

Why do I do that workout on Monday, and what is that workout designed to do?

我为什么要在周一进行这项锻炼？这项锻炼的目的是什么？

Well, that workout is really designed to make sure that I'm either maintaining or building strength in my legs.

嗯，这项锻炼的目的实际上是为了确保我保持或增强腿部力量。

And this is not simply for aesthetic reasons.

这不仅仅是出于审美原因。

This is not simply to grow bigger calves or grow bigger quadriceps and hamstrings, although it can accomplish that as well depending on how you train.

这不仅仅是为了长出更大的小腿或长出更大的股四头肌和腿筋，尽管它也可以实现这一点，具体取决于你的训练方式。

And we'll talk about details of training.

我们将讨论培训的细节。

The reason for training legs on Monday is several fold.

周一训练腿部的原因有几个。

First of all, they are the largest muscle groups of the body, and by training your legs on Monday, it sets in motion a large number of metabolic processes that carry you some distance, even through the whole week, in terms of elevating metabolism In terms of amplifying certain hormonal events in your body, et cetera, that are really beneficial.

首先，它们是身体最大的肌肉群，通过周一训练你的腿部，它会启动大量的代谢过程，这些过程可以让你走一段距离，甚至整个星期，在提高新陈代谢、放大体内某些荷尔蒙活动等方面，这都是非常有益的。

In addition to that, I'm of the belief that the legs are the foundation of the body, and provided you can train legs safely, that training legs is vitally important, not just for strength of the legs, but also for strength of your entire body.

除此之外，我坚信腿是身体的基础，只要能够安全地练腿，练腿就至关重要，不仅是为了腿部的力量，更是为了整个身体的力量。

Again, some of that is through systemic hormonal effects, because if you're going to train the large muscle groups of your body under substantial loads, you will get systemic release of hormones, not just testosterone, although certainly testosterone, but also things like growth hormone.

同样，其中一些是通过全身激素的影响，因为如果你要在大量负荷下训练身体的大肌肉群，你会全身释放激素，不仅是睾酮，虽然肯定是睾酮，还有生长激素之类的东西。

You get increases in all sorts of so-called anabolic hormones that even if you're somebody who's not trying to increase muscle size, because I realize a lot of people are not trying to do that, these are hormones that shift your metabolism and your overall tendon strength and ligament strength and overall musculature into what I would call a strong foundation.

你体内的各种所谓的合成代谢激素都会增加，即使你不想增加肌肉尺寸，因为我意识到很多人并没有试图这样做，这些激素也会改变你的新陈代谢、整体肌腱强度、韧带强度和整体肌肉组织，为我所说的强大基础奠定基础。

So for me, Monday is leg workout.

所以对我来说，周一是腿部锻炼。

It also just feels good to get the leg workout out of the way early in the week, and it accomplishes another goal, which is that I sometimes will take one or two days off of a leg workout because they can be very intense and they are large muscle groups.

在本周早些时候完成腿部锻炼的感觉也很好，并且它实现了另一个目标，那就是我有时会休息一两天进行腿部锻炼，因为它们可能非常激烈并且是大肌肉群。

And I'll explain what I do on the off days.

我会解释一下我在休息日做什么。

They're not pure off days.

他们不是纯粹的休息日。

They actually include some recovery type training or even some all-out training.

它们实际上包括一些恢复类型的训练，甚至一些全力以赴的训练。

But by training legs on Monday, I'm able to get what I consider the hardest strength and hypertrophy workout out of the way, and again, set all those positive physiological effects in motion for the entire week.

但通过周一的腿部训练，我能够完成我认为最难的力量和肥大训练，并再次在整个星期内发挥所有这些积极的生理作用。

The other thing is that no workout exists in isolation.

另一件事是，没有任何锻炼是孤立存在的。

What you do one day is going to be determined by what you did the previous day.

你今天所做的事情将由你前一天所做的事情决定。

And even though the previous day I may have taken a three-hour weight vested hike, never are my legs so sore from that long, slow endurance work because it is long and slow that I'm unable to train legs.

尽管前一天我可能进行了三小时的负重徒步旅行，但我的双腿从未因长时间、缓慢的耐力训练而如此酸痛，因为它又长又慢，我无法训练腿部。

Contrast that with a, say, high intensity interval training workout, which comes later in the week, and my legs might be sore.

与本周晚些时候进行的高强度间歇训练相比，我的腿可能会酸痛。

In fact, they might not even be recovered such that I'm able to do a real leg workout.

事实上，它们甚至可能无法恢复，以至于我无法进行真正的腿部锻炼。

When I say a real workout, I'll describe what that means in a moment.

当我说真正的锻炼时，我稍后会描述它的含义。

So legs come on Monday, and I think that for those of you that are using or are interested in using resistance training, I suggest getting your leg workout done early in the week.

所以腿部训练在周一进行，我认为对于那些正在使用或有兴趣进行阻力训练的人，我建议在本周早些时候完成腿部锻炼。

And for those of you that have heard the phrase, "Don't skip leg day," I will go a step further and say, don't skip leg day.

对于那些听过“不要跳过腿部日”这句话的人来说，我会更进一步说，不要跳过腿部日。

In fact, make leg day your first day of strength and hypertrophy training.

事实上，将腿部日作为力量和增肌训练的第一天。

Put it on Monday.

把它放在星期一。

Okay, so now that we're talking about resistance training, the question is going to come up about sets and reps and all of that business.

好吧，既然我们正在谈论阻力训练，那么问题就会出现在组数和次数以及所有这些方面。

That was covered in a lot of detail on the podcast with Dr. Andy Galpin, and I'm going to get into some of that detail now, but I'm going to wait until I describe the entire set of workouts for the week before I go into even more detail, because there's a way of what's called periodizing.

安迪·加尔平 (Andy Galpin) 博士的播客对此进行了很多详细介绍，我现在要详细介绍其中的一些细节，但我要等到我描述完一周的整套锻炼后，才会进行更详细的介绍，因为有一种称为分期的方法。

That is changing the sets and reps, et cetera, across the week and indeed from month to month that's really optimal.

这就是在一周内甚至每个月改变组数和次数等等，这确实是最佳选择。

But I don't want to make it seem as if all of that just pertains to the leg workout.

但我不想让人觉得所有这些都只与腿部锻炼有关。

It actually pertains to all of the resistance training.

它实际上涉及所有的阻力训练。

So I'll just give you a couple of teasers about the key principles of resistance training that I think are almost universally, if not universally, then generally accepted in the strength training and physiology community.

因此，我将向您提供一些关于阻力训练的关键原则的预告片，我认为这些原则几乎是普遍的，如果不是普遍的话，那么也会被力量训练和生理学界普遍接受。

And then later I'll get back to some of the overarching principles that apply to all strength and hypertrophy workouts across the week, including the ones for the torso, the arms, et cetera.

然后我将回顾一些适用于本周所有力量和增肌训练的总体原则，包括躯干、手臂等训练。

Okay, so legs fall on Monday.

好吧，周一腿摔倒了。

I should say that leg workouts, like all resistance training workouts for me, consist of about, again, I'm not neurotically attached to this, but about 10 minutes of warming up and then about 50, five zero, to 60 minutes of real work.

我应该说，腿部锻炼，就像我所有的阻力训练一样，包括大约 10 分钟的热身，然后大约 50、5 个零、到 60 分钟的实际训练，我对此并不神经质。

Now, of course, some of that is going to be rest between sets, but by real work, I mean really hard work, not necessarily to failure.

现在，当然，其中一些将在组间休息，但真正的工作，我的意思是真正的努力工作，不一定是失败。

We'll talk about failure in a little bit.

我们稍后会讨论失败。

But hard work where I'm struggling to complete the final repetitions, if not going to failure to continue to move the weight repetitions.

但是，我正在努力完成最后的重复，即使不会继续移动重量重复，也是很困难的。

And again, the entire work portion of that workout is about 50 to 60 minutes.

同样，该锻炼的整个工作部分大约需要 50 到 60 分钟。

Why?

为什么？

Well, past 60 minutes, you start getting increases in cortisol that really impede recovery.

好吧，过了 60 分钟，你的皮质醇就会开始增加，这确实会阻碍恢复。

And I personally am somebody that does not recover very well from high intensity exercise.

我个人是一个从高强度运动中恢复得不太好的人。

I realize that within the literature, it is believed, and I think generally accepted, that when you stimulate muscle hypertrophy or strength increases, it impacts the nervous system.

我意识到，在文献中，人们相信并且我认为普遍接受的是，当刺激肌肉肥大或力量增加时，它会影响神经系统。

It also causes things like protein synthesis, et cetera.

它还会导致蛋白质合成等。

There are a number of different forms of adaptation that occur to give you muscle strength and size changes.

有许多不同形式的适应可以使您的肌肉力量和大小发生变化。

And these days, people talk a lot about needing to stimulate muscle growth or muscle strength at least every 48 hours.

如今，人们经常谈论需要至少每 48 小时刺激一次肌肉生长或肌肉力量。

But I can tell you that I recover rather slowly, and I benefit from working the same muscle group about twice per week with longer, or I should say more days of rest in between those workouts.

但我可以告诉你，我恢复得相当慢，并且每周大约两次锻炼同一肌肉群，并且时间更长，或者我应该说在这些锻炼之间休息更多天，我会受益匪浅。

So if I train legs on Monday, believe it or not, I'm only training legs on Monday.

所以，如果我在周一训练腿部，不管你信不信，我只是在周一训练腿部。

I do not have a second leg workout during the week.

我一周内没有进行第二次腿部锻炼。

However, on Friday, I do a high intensity interval training session that serves two purposes.

然而，周五我会进行高强度间歇训练，这有两个目的。

One is it serves the purpose of triggering a certain type of endurance and getting my heart rate very, very high.

一是它的目的是触发某种类型的耐力并使我的心率非常非常高。

And in addition to that, because of the way I do that workout, it acts as a sort of supplement or a more moderate intensity workout for quadriceps, hamstrings, and calves, such that I at least never lose strength, and in fact, generally build strength from one leg workout to the next, provided I'm doing things correctly.

除此之外，由于我进行锻炼的方式，它可以作为股四头肌、腿筋和小腿的一种补充或更中等强度的锻炼，这样我至少不会失去力量，事实上，只要我做得正确，通常从一个腿部锻炼到下一个腿部锻炼都会增强力量。

So what I'm not referring to is the kind of classic super high intensity training once per week and then not actually training that muscle group again.

所以我指的不是那种每周一次的经典超高强度训练，然后实际上不再训练该肌肉群。

For me, it's really training each muscle group twice per week, once directly and then once indirectly Either during another weight training workout or during a cardiovascular, I should say endurance training workout.

对我来说，实际上是每周训练每个肌肉群两次，一次直接训练，然后一次间接训练，要么在另一次重量训练中，要么在心血管训练中，我应该说是耐力训练。

So again, legs on Monday, the workout is 50 to 60 minutes after a brief warm-up.

再说一次，周一的腿部训练是在短暂的热身后 50 到 60 分钟进行的。

I generally pick two exercises per muscle group.

我通常为每个肌肉群选择两项练习。

So again, I'm doing calves, I'm doing quadriceps, and I'm doing hamstrings.

再说一遍，我正在练习小腿，我正在练习股四头肌，我正在练习腿筋。

You should pick the exercises that work for you.

您应该选择适合您的练习。

So that's why I'm actually not going to share which exercises I use.

所以这就是为什么我实际上不打算分享我使用的练习。

I'll give you a couple of suggestions about the ones I do use, but really exercise selection, as Dr. Andy Galpin pointed out, is a very important variable, and the key thing to emphasize for that variable is that you need to be able to perform the movement safely.

我会给你一些关于我确实使用的建议，但正如安迪·加尔平博士指出的那样，真正的运动选择是一个非常重要的变量，而要强调该变量的关键是你需要能够安全地执行运动。

So I know there's a huge debate out there, and people love to argue about whether or not one can squat or deadlift for long periods of time, or should or should not.

所以我知道存在着一场激烈的争论，人们喜欢争论一个人是否可以长时间深蹲或硬拉，或者应该或不应该。

Some people say you absolutely should.

有些人说你绝对应该这样做。

I personally do not squat and do not deadlift.

我个人不深蹲，也不硬拉。

I've actually never done much squatting or deadlifting, and I know some people out there are probably rolling their eyes or switching the channel at this point.

事实上，我从来没有做过太多的深蹲或硬拉，我知道有些人此时可能会翻白眼或转换频道。

But I can say that for me, I've been able to achieve the strength and hypertrophy goals that I've been seeking, doing things like leg extensions and hack squats, or for hamstrings, doing things like leg curls and glute ham raises, or for calves, doing standing and seated calf raises, and so on.

但我可以说，对我来说，我已经能够实现我一直在寻求的力量和肥大目标，做腿部伸展和哈克深蹲之类的事情，或者为了腿筋，做腿弯举和臀腿举起之类的事情，或者为了小腿，做站立和坐姿小腿抬高等等。

I think a key principle that everyone should pay attention to is one that was taught to me by an excellent strength coach years ago, and I still use this, and at least it works for me.

我认为每个人都应该注意的一个关键原则是多年前一位优秀的力量教练教给我的，我仍然在使用它，至少它对我有用。

For each muscle group, try and find an exercise in which you get that muscle into a weighted stretch position.

对于每个肌肉群，尝试找到一种练习，使该肌肉处于负重拉伸位置。

So this would be, for instance, the standing calf raise.

例如，这就是站立提踵。

Down at the bottom, it's weighted, and you're in a deep stretch, provided you're doing the movement correctly.

在底部，它是有重量的，只要你正确地做动作，你就处于深度伸展状态。

As well as another exercise where you're getting contraction in the shortened position of the muscle.

还有另一种练习，你可以在肌肉缩短的位置进行收缩。

So for the hamstrings, that would be the leg curl.

所以对于腿筋来说，那就是腿弯举。

For the calves, it would be a seated calf raise.

对于小腿来说，这将是坐姿小腿抬高。

Or for the quadriceps, the leg extension is, if the machine is designed right and you're doing it correctly, the peak contraction is largely going to occur at the legs extended position.

或者对于股四头肌来说，腿部伸展是，如果机器设计正确并且你做得正确，峰值收缩很大程度上会发生在腿部伸展位置。

But then another exercise for each muscle group that puts the muscle into more of a stretched or at least a larger range of motion or compound-type movement, but ideally where there's some stretch there.

然后针对每个肌肉群进行另一项练习，使肌肉更多地伸展或至少进行更大范围的运动或复合型运动，但理想情况下是有一些伸展的地方。

So I guess I will tell you what exercise I do.

所以我想我会告诉你我做了什么运动。

For the quadriceps, it's going to be leg extensions and hack squats.

对于股四头肌，将是腿部伸展和哈克深蹲。

I use hack squats because I don't do free bar squats for safety reasons, and I like the hack squat machine.

我使用哈克深蹲是因为出于安全原因我不做自由杠深蹲，而且我喜欢哈克深蹲机。

I'll do leg curls and glute ham raises for hamstrings, and I'll do standing calf raises and seated calf raises for the calves.

我会做腿弯举和臀腿抬高来锻炼腿筋，我会做站立小腿抬高和坐姿小腿抬高来锻炼小腿。

Again, those are the movements that I use because I can perform them safely in the repetition ranges and with the weights that are required for me to either maintain or build leg strength and calf strength.

同样，这些是我使用的动作，因为我可以在重复范围内安全地执行这些动作，并使用维持或增强腿部力量和小腿力量所需的重量。

But you might decide that for you, deadlifts are absolutely essential and terrific, or squats, free bar squats are absolutely terrific, or front squats.

但你可能会认为，对你来说，硬拉绝对是必要且非常棒的，或者深蹲、自由杠深蹲绝对是非常棒的，或者颈前深蹲。

I'm not here to tell you which exercises to do or not do.

我不是来告诉你哪些练习该做或不该做。

I am telling you that it's probably wise to at least consider doing at least two exercises per muscle group, probably three maximum, if you ask me, if you're doing your entire legs and calves in one day.

我告诉你，如果你问我，如果你在一天内完成整个腿部和小腿，至少考虑为每个肌肉群进行至少两次练习，可能最多三次，这可能是明智的。

But to think about doing one exercise where the muscle is brought into that shortened peak contraction position, like leg curls or leg extensions or seated calf raise, and then another exercise for each muscle group where there's more of an elongation and maybe even a stretch on the muscle group.

但考虑一下进行一项练习，使肌肉进入缩短的峰值收缩位置，例如腿弯举或腿部伸展或坐姿小腿抬高，然后对每个肌肉群进行另一项练习，其中肌肉群有更多的伸长甚至拉伸。

In fact, that's a principle that you'll hear me talk about later when I talk about training other muscle groups for strength and hypertrophy.

事实上，当我稍后谈论训练其他肌肉群的力量和肥大时，你会听到我谈论这个原则。

So now you know approximately how long to train.

现在您知道大约要训练多长时间了。

You might be somebody who can get away with training for an hour and a half, and that won't impede your recovery.

您可能可以接受一个半小时的训练，但这不会妨碍您的康复。

For me, that really starts to impede my recovery.

对我来说，这确实开始阻碍我的康复。

Also, if I'm staying on task, that 60-minute limit really works well for me.

另外，如果我坚持完成任务，60 分钟的限制对我来说确实很有效。

Do I occasionally train for 75 minutes?

我偶尔会训练 75 分钟吗？

Yes, because if I'm waiting for a piece of equipment, sometimes I have to just wait longer, so that happens, but I really try and keep the total duration of the workout shorter.

是的，因为如果我在等待一件设备，有时我不得不等待更长的时间，所以这种情况发生了，但我确实尝试缩短锻炼的总持续时间。

How many sets and reps and rest intervals?

多少组、重复次数和休息间隔？

Well, that was covered by Dr. Andy Galpin as well.

安迪·加尔平 (Andy Galpin) 博士也对此进行了介绍。

Without getting into the total science, here's a brief summary of how to structure that.

在不涉及整体科学的情况下，这里简单总结一下如何构建它。

It's pretty clear that if you're going to do lower repetitions and heavier weights, that you're going to want to do a bit more volume.

很明显，如果你要做更少的重复次数和更大的重量，你就会想要做更多的训练量。

I know that this spits in the face of what a lot of people think.

我知道这与很多人的想法背道而驰。

But so if you're going to do five sets of five, and I would consider five repetitions low repetition range, heavier weight.

但是，如果你要做五组，每组五次，我会考虑重复五次，重复范围较小，重量较重。

And if you're going to train with higher repetitions, you can do fewer sets.

如果您要进行更高重复次数的训练，则可以少做几组。

That certainly works for me.

这当然对我有用。

I generally follow a program where for about a month, so three to four weeks, I will do all my resistance training in the repetition range of about four to eight repetitions, so that's rather heavy.

我通常会遵循一个计划，在大约一个月（即三到四个星期）的时间内，我将在大约四到八次的重复范围内进行所有阻力训练，所以这是相当重的。

A few more sets, so it might be anywhere from three to four sets per exercise.

多做几组，因此每次练习可能需要三到四组。

Again, still just two exercises, and longer rest between sets, anywhere from two minutes to maybe even four minutes if it's really heavy leg work.

再说一遍，仍然只有两次练习，并且组间休息时间更长，从两分钟到甚至四分钟（如果确实是繁重的腿部训练）。

And then for the next month, switch to repetition range that's closer to eight to 12, maybe even 15 repetitions per set, but do fewer sets overall.

然后在下个月，切换到接近 8 到 12 次的重复范围，甚至每组重复 15 次，但总体上要少做几组。

So maybe just two to three sets per exercise.

所以每次练习可能只需要两到三组。

Again, just two exercises per muscle group, typically.

同样，通常每个肌肉群只需进行两次练习。

And shorten the rest between sets so that it's more in the 90-second, maybe even as short as 60 seconds rest between sets, but typically 90 seconds to about two minutes or two and a half minutes.

并缩短组间休息时间，使其在 90 秒内，甚至可能短至 60 秒，但通常为 90 秒至约两分钟或两分半钟。

So basically, it's one month heavier, the next month slightly lighter, although I wouldn't say light, I would say moderate weight and moderate rep range.

所以基本上，一个月重一点，下一个月稍微轻一点，虽然我不会说轻，但我会说中等重量和中等次数范围。

That tends to work well for me.

这对我来说效果很好。

It also adheres to a principle that came up during the discussion, again with Dr. Andy Galpin, that for hypertrophy, you really can use repetition ranges anywhere from five to 30, three, zero reps.

它还遵循与 Andy Galpin 博士再次讨论时提出的原则，即对于肌肥大，您确实可以使用 5 到 30、3、0 次重复的重复范围。

But he emphasized changing the repetition ranges in order to offset boredom.

但他强调改变重复范围以抵消无聊。

Frankly, I like to train heavier.

坦白说，我喜欢进行较重的训练。

I enjoy training in the four to eight rep range.

我喜欢四到八次重复范围内的训练。

However, I noticed that if I do that for more than four weeks in a row and I don't switch over to training in the eight to 12, maybe in 15 repetition range for about a month, well, then I can't make continuous progress.

然而，我注意到，如果我连续这样做超过四个星期，并且我没有切换到 8 到 12 次（也许 15 次重复范围）的训练大约一个月，那么我就无法取得持续进步。

I start to actually lose ground.

我实际上开始失去阵地。

But by switching back and forth I actually can make continuous progress at least across the year.

但通过来回切换，我实际上至少可以全年不断取得进步。

So I hope that that principle, or I should say that protocol, was communicated clearly.

所以我希望这个原则，或者我应该说那个协议，能够得到清晰的传达。

It works very well, I assure you.

我向你保证，它效果很好。

Does that mean that I never get 10 repetitions on a week when I'm supposed to train in the four to eight repetition range?

这是否意味着当我应该在 4 到 8 次重复范围内进行训练时，我每周不会重复 10 次？

No. Occasionally, I'll venture up into the 10 repetition range.

不会。偶尔，我会冒险进入 10 次重复范围。

But I really try and cluster the low repetition work for about a month, again, across all workouts and all exercises, and the slightly higher, I would even say moderate repetition work, across to the next month.

但我确实尝试将低重复工作集中在大约一个月内，再次，在所有锻炼和所有练习中，而稍微高一点的重复工作，我什至会说中等重复工作，一直到下个月。

One thing that you'll notice, since we are talking about total fitness programming, is that during the months where you are doing moderate repetitions, you'll notice that your endurance work will actually be facilitated.

由于我们正在谈论全面健身计划，您会注意到的一件事是，在您进行适度重复的几个月中，您会发现您的耐力训练实际上会得到促进。

And I do not think that's a coincidence.

我不认为这是巧合。

In fact, it's not a coincidence.

事实上，这并非巧合。

It's because when you are training very heavy or in the heavier range, lower repetitions, et cetera, you're tapping into different processes in those muscles.

这是因为当你进行大重量训练或进行较大范围、较低重复次数等训练时，你会利用这些肌肉的不同过程。

So when you head out for that long Sunday hike, or as you'll soon hear, whereas on Friday you're going to do high intensity interval training, what you'll notice is during certain months of weight training when you're training more heavy, those workouts will feel, literally, will feel different than they will during the months when you're doing moderate repetition work.

因此，当您周日出去进行漫长的徒步旅行时，或者您很快就会听到，而周五您将进行高强度间歇训练，您会注意到，在重量训练的某些月份中，当您进行更大重量的训练时，这些锻炼的感觉，从字面上看，会与您进行适度重复训练的几个月中的感觉有所不同。

Now, I am not a competitive athlete.

现在，我不是一名竞技运动员。

I'm not running races or triathlons like some of my friends.

我不像我的一些朋友那样参加比赛或铁人三项。

I'm very impressed by them.

他们给我留下了深刻的印象。

I'm really just trying to get overall cardiovascular fitness, overall strength, overall hypertrophy where I need it, maintain muscle size, and et cetera, in muscle groups where I'm just trying to maintain.

我真的只是想在我需要的地方获得整体心血管健康、整体力量、整体肥大，保持肌肉大小等等，在我只是想保持的肌肉群中。

That's really my goal.

这确实是我的目标。

So I'm not trying to optimize any of these workouts for any one performance feature, but in a little bit we'll talk about how you can change various aspects, that is variables of these protocols, in order to say, for instance, really emphasize hypertrophy or really emphasize endurance.

因此，我并不是试图针对任何一项性能特征来优化这些训练中的任何一项，但稍后我们将讨论如何改变各个方面，即这些协议的变量，以便说，例如，真正强调增肌或真正强调耐力。

Okay, so with what I would call a standard endurance workout done on Sunday, and I say standard because most people when they hear endurance, they think of the ability to endure, to continue a repeated movement or exercise over some period of time.

好吧，我称之为周日进行的标准耐力锻炼，我说标准是因为大多数人当他们听到耐力时，他们会想到忍受的能力，在一段时间内继续重复运动或锻炼的能力。

With that workout done on Sunday, and then with the leg workout done on Monday, you can feel really good about how you're heading into the week.

周日完成锻炼，然后周一完成腿部锻炼，您会对新的一周感觉非常好。

However, after training legs on Monday, I experience that doing cardiovascular workouts the next day is either inefficient or at least doesn't really allow me to completely recover from my leg workout.

然而，在周一训练腿部之后，我发现第二天进行心血管训练要么效率低下，要么至少不能真正让我从腿部训练中完全恢复。

Now I realize that some people are going to immediately scoff at that, and in fact, there are really beautiful papers out there talking about how one can actually do a fair amount of cardiovascular exercise without interfering with their strength and speed and hypertrophy improvements, and vice versa.

现在我意识到有些人会立即对此嗤之以鼻，事实上，有很多漂亮的论文谈论如何在不影响力量、速度和肥大改善的情况下实际上进行大量的心血管锻炼，反之亦然。

In fact, there's a terrific review that was mentioned on the podcast with Dr. Andy Galpin.

事实上，安迪·加尔平博士在播客中提到了一篇很棒的评论。

This is a review that we'll provide a citation to, and a reference and a link to, which is the review by Murach and Bagley, which talks about whether or not there's interference between strength and endurance workouts.

我们将提供对这篇评论的引用、参考和链接，这是 Murach 和 Bagley 的评论，其中讨论了力量和耐力训练之间是否存在干扰。

Really interesting review if you want to peruse that.

如果你想仔细阅读的话，评论真的很有趣。

But with all that said, I like to take Tuesday as a no endurance, no resistance training day.

但话虽如此，我还是喜欢把周二当作无耐力、无阻力训练日。

But that doesn't mean that I'm not doing anything for my overall health and fitness.

但这并不意味着我没有为我的整体健康和健身做任何事情。

On Tuesdays, I do a series of heat cold contrast.

周二，我会进行一系列冷热对比。

In other words, I get really, really warm and then I get really, really cold.

换句话说，我会变得非常非常温暖，然后又变得非常非常寒冷。

I get really, really warm, and I get really, really cold repeatedly.

我反复地变得非常非常温暖，又变得非常非常寒冷。

And the way I do that is by getting into a hot sauna.

我的方法是进入热桑拿房。

So for me, that's really hot, but I've built up my heat conditioning, so please don't do this unless you've built up your ability to withstand heat.

所以对我来说，那真的很热，但我已经建立了我的热调节能力，所以请不要这样做，除非你已经建立了耐热能力。

And I'll get in for about 20 minutes, sometimes 15, but usually 20 minutes.

我会花大约 20 分钟，有时 15 分钟，但通常是 20 分钟。

Then I get out, and then I will get into an ice bath or a cold water bath that's about 45 to 50 degrees Fahrenheit.

然后我出去，然后我会进入大约 45 到 50 华氏度的冰浴或冷水浴。

Again, don't get into water that's so cold that you go into shock.

再次强调，不要进入太冷的水中，否则会导致休克。

I'll explain what a good cold stimulus could be for you and how to determine that.

我将向您解释什么是良好的冷刺激以及如何确定它。

Or if I don't have access to my sauna and my ice bath, what I can do if I'm traveling is I will take a hot bath and then alternate with cold shower.

或者，如果我无法使用桑拿浴室和冰浴，那么在旅行时我可以做的就是先洗个热水澡，然后交替洗冷水澡。

Hot bath, cold shower.

洗热水澡，洗冷水澡。

It's hard to do hot bath, ice bath unless you have two baths.

很难洗热水澡、冰浴，除非你有两次洗澡。

I don't know any hotel rooms, at least I've never stayed in one that has two baths, although I'm sure they're out there.

我不知道有哪些酒店房间，至少我从来没有住过有两个浴室的房间，尽管我确信它们就在那里。

But for me, this is heat cold contrast, and really what this day is about is two things.

但对我来说，这是冷热对比，而这一天实际上是关于两件事。

First of all, I'm trying to accelerate recovery from the leg workout I did previously.

首先，我正在努力加快之前腿部锻炼的恢复速度。

Also, if you listen to our episode of the Huberman Lab podcast about deliberate heat exposure, or you listen to our episode of the Huberman Lab podcast about deliberate cold exposure, I talk about some of the benefits of heat and cold, and I get into a lot of details about how you can access heat.

另外，如果您收听我们关于故意受热暴露的 Huberman 实验室播客，或者您收听我们关于故意受冷暴露的 Huberman 实验室播客，我会谈论热和冷的一些好处，并且会详细介绍如何获得热量。

You can do baths, you can do saunas, you can even take hot showers.

你可以洗澡，你可以洗桑拿，你甚至可以洗热水澡。

If you don't have access to any of that, you could even wrap your body from the neck down in garbage bag, plastic garbage bags.

如果你没有这些，你甚至可以用垃圾袋、塑料垃圾袋把你的身体从脖子以下包裹起来。

Believe it or not, wrestlers used to do this.

不管你信不信，摔跤手曾经这样做过。

Put on some sweats and go running.

出点汗然后去跑步。

That'll get you warm.

这会让你感到温暖。

Again, be careful not to overheat.

再次强调，注意不要过热。

And then you can get into a cold shower.

然后你就可以洗个冷水澡了。

So there's a lot of ways, depending on your budget and what you have access to.

因此，有很多方法，具体取决于您的预算和您可以使用的内容。

I don't use cryo, these cryotherapy chambers.

我不使用冷冻室，这些冷冻治疗室。

They're hard to find.

他们很难找到。

They're expensive.

它们很贵。

Again, I use sauna and ice bath, and I will do anywhere from three to five rounds, which is a lot.

再说一次，我使用桑拿和冰浴，我会做三到五轮，这是很多。

Anywhere from three to five rounds of heat for about 20 minutes and cold for about five minutes.

任何地方都可以进行三到五次热敷，每次约 20 分钟，冷敷约 5 分钟。

How cold should the cold be?

寒冷应该有多冷？

We covered this in the episode on deliberate cold exposure.

我们在关于故意寒冷暴露的剧集中对此进行了报道。

Here's a general rule of thumb.

这是一般的经验法则。

It should be cold enough that you really want to get out, but not so cold that it's unsafe, and that will vary from person to person, so I cannot give you a simple prescriptive there.

天气应该足够冷到你真的想出去，但又不能冷到不安全，而且这因人而异，所以我不能给你一个简单的规定。

Same thing with the heat.

炎热也是同样的情况。

Hot enough that you're sweating and that you want to get out, but not so hot that you're running the risk of injuring yourself or killing yourself.

热到让你出汗、想要出去，但又不会热到让你有受伤或自杀的风险。

And again, that will vary from person to person, so you have to build up slowly, be careful, and build up empirically.

再说一次，这会因人而异，所以你必须慢慢积累，小心翼翼，凭经验积累。

I do that on Tuesdays, again, as a way to accelerate recovery and because it's very clear that there are cardiovascular benefits, maybe even benefits for the brain Related to the cardiovascular benefits, because of course, the brain needs a lot of blood flow and needs a lot of nutrients and other things flowing into and out of there, debris out and nutrients and other things into the brain.

我在周二再次这样做，作为加速恢复的一种方式，因为很明显，这对心血管有好处，甚至可能对大脑有好处。与心血管的好处有关，因为当然，大脑需要大量的血液流动，需要大量的营养物质和其他物质流入和流出，碎片流出，营养物质和其他物质进入大脑。

Heat can help accelerate that or improve that, and so I'm doing that to improve cardiovascular function, improve brain health.

热量可以帮助加速或改善这一点，所以我这样做是为了改善心血管功能，改善大脑健康。

And then the cold contrast provides a sort of accelerator on that or an amplifier, I think is the better way to phrase it, on that process, because in the cold you get vasoconstriction, and then in the heat you get vasodilation, and so you're maximizing that process, which is actually a neural process.

然后冷对比提供了一种加速器或放大器，我认为这是更好的表达方式，在这个过程中，因为在寒冷中你会得到血管收缩，然后在炎热中你会得到血管舒张，所以你最大化了这个过程，这实际上是一个神经过程。

Nerves actually innervate the blood vessels and capillaries and even the arteries in order to allow that constriction and dilation process to occur.

神经实际上支配血管和毛细血管，甚至动脉，以便发生收缩和扩张过程。

So Tuesday is really about recovery, but my recovery day isn't necessarily about just laying around and not doing anything.

所以周二确实是关于恢复的，但我的恢复日不一定只是躺着什么也不做。

I might still also take some walks that day.

那天我可能还会散步。

Remember, I want to try and get that 200 minutes of Zone 2 cardio across the week, and sometimes, not often, but sometimes I'll get in a few minutes or more of walking quickly that day.

请记住，我想尝试在一周内进行 200 分钟的 2 区有氧运动，有时，不经常，但有时我会在当天进行几分钟或更长时间的快走。

But generally, I'm working a lot on Tuesday as I do on Monday, and I'm a little bit tired or maybe even a little bit sore from my leg workout the previous day, Monday.

但总的来说，我周二的工作量和周一一样很多，而且我有点累，甚至可能因为前一天周一的腿部锻炼而有点酸痛。

So I try and get that hot-cold contrast.

所以我尝试获得冷热对比。

There are other benefits to hot and cold contrast.

冷热对比还有其他好处。

We have a description of the different protocols for hot and for cold and their contrast at our Huberman Lab newsletter.

我们的 Huberman 实验室时事通讯中介绍了不同的热和冷方案及其对比。

You can find that by going to hubermanlab.com.

您可以访问 hubermanlab.com 找到该信息。

Go to the Newsletter tab under the menu, and you can sign up.

转到菜单下的“新闻通讯”选项卡，您可以注册。

You can actually download those protocols very easily without even signing up if you just want to access them straight off.

如果您只想直接访问这些协议，实际上可以非常轻松地下载这些协议，甚至无需注册。

So Tuesday is really about recovery and about getting some additional cardiovascular benefits from heat-cold contrast.

因此，周二实际上是关于恢复以及从冷热对比中获得一些额外的心血管益处。

One other thing that's built into the rationale for doing a lot of heat and cold on one day as opposed to doing it every day.

另一件事是在一天进行大量的热和冷运动而不是每天都进行的理由。

Well, in addition to it being a little bit more convenient, because certainly some people don't have access to heat and cold, sauna and cold dunks, et cetera, every day, so maybe getting to do that one day is more accessible or feasible.

嗯，除了它更方便一点之外，因为肯定有些人无法每天享受热和冷、桑拿和冷水浴等等，所以也许有一天能够做到这一点更容易或可行。

But in addition to that, it's very clear that while there are benefits to doing sauna often, and we talk about this in the deliberate heat episode and the episode with Dr. Rhonda Patrick when she was a guest on this podcast, it's also clear that if you do sauna seldom, that is once a week, but you do a lot of it on one day.

但除此之外，很明显，虽然经常洗桑拿有好处，我们在故意高温事件和朗达·帕特里克博士在这个播客中做客时讨论了这一点，但也很明显，如果你很少洗桑拿，那就是每周一次，但你一天会洗很多次。

So in this case, it's an hour.

所以在这种情况下，是一个小时。

Remember, or more, it's three to five rounds of 20 minutes of sauna followed by about five minutes of cold or so.

请记住，或者更多，这是三到五轮 20 分钟的桑拿，然后是大约五分钟的冷敷。

By doing that all on one day, the peer-reviewed research that's covered in the episode on deliberate heat, this is a study out of Finland, showed that you get massive, even 16-fold increases in growth hormone, which are extremely beneficial for metabolism and for recovery.

通过在一天内完成这一切，在关于故意加热的一集中进行的同行评审研究（这是一项来自芬兰的研究）表明，您的生长激素会大幅增加，甚至增加 16 倍，这对于新陈代谢和恢复极为有益。

So these massive increases in growth hormone are seen when you are doing these sessions of sauna that are repeated on the same day, and you're only doing that about once a week.

因此，当您在同一天重复进行这些桑拿浴时，就会看到生长激素的大量增加，并且您每周只进行一次。

Whereas if you do sauna more often, there are certainly benefits to that, but it's time-consuming, and you need access to sauna more often than one day a week if you're doing it more than one day a week.

然而，如果您更频繁地洗桑拿，这肯定有好处，但它很耗时，而且如果您每周洗桑拿超过一天，那么您需要每周洗桑拿的次数超过一天。

But if you do it one day a week and you're doing a lot of sessions within that day, as I've detailed here, you see these massive increases in growth hormone that are not observed if you're doing sauna more often for the other benefits of sauna.

但是，如果您每周有一天进行桑拿，并且当天进行了很多次锻炼，正如我在这里详细介绍的那样，您会看到生长激素的大量增加，而如果您为了桑拿的其他好处而更频繁地进行桑拿，则不会观察到这种情况。

Now, the effects of cold are many.

现在，寒冷的影响有很多。

It's not just vasoconstriction, but the effects of cold are also counterbalanced by some of the problems with deliberate cold exposure that maybe you've heard about on this podcast and a lot of other podcasts and seem to be a kind of a buzz theme on Twitter and elsewhere.

这不仅仅是血管收缩，寒冷的影响也会被故意暴露在寒冷环境中带来的一些问题所抵消，这些问题也许你已经在这个播客和许多其他播客中听说过，并且似乎是 Twitter 和其他地方的一个热门主题。

And the point is this, there are a number of quality studies showing that if you do deliberate cold exposure, in particular ice baths or getting into very cold water immediately after an endurance training session or a strength and hypertrophy session, it can indeed, yes, it can disrupt or prevent some of the adaptations that you are seeking with strength and hypertrophy and endurance workouts.

关键是，有许多高质量的研究表明，如果你在耐力训练或力量和增肌训练后刻意进行寒冷暴露，特别是冰浴或进入非常冷的水中，它确实可以，是的，它可以破坏或阻止你在力量、肥大和耐力训练中寻求的一些适应。

Okay, so you heard that right, and I believe that to be true based on now several quality peer-reviewed studies.

好吧，你没听错，根据现在几项高质量的同行评审研究，我相信这是真的。

So by doing your deliberate cold exposure on Tuesday, you're not going to get those effects.

因此，周二故意进行寒冷暴露，你不会得到这些效果。

That is the blocking of hypertrophy or the blocking of strength improvement or the blocking or prevention of improvements in endurance that would occur if you immediately got into the ice bath after a hypertrophy strength or endurance workout.

这就是如果你在进行肌肥大或耐力训练后立即进入冰浴，就会阻碍肌肥大或阻碍力量提高，或者阻碍或阻止耐力改善。

Now, the caveat to that is if you are somebody who likes to do cold showers, I am not aware of any data that says that cold showers cannot be performed after a strength hypertrophy or endurance workout.

现在，需要注意的是，如果您是喜欢洗冷水澡的人，我不知道有任何数据表明力量肥大或耐力锻炼后不能洗冷水澡。

Cold showers are different than submersion up to the neck in an ice bath or another cold body of water for a number of different reasons.

由于多种不同的原因，冷水淋浴不同于将颈部浸入冰浴或其他冷水中。

In fact, they tap into different aspects of the nervous system entirely.

事实上，它们完全利用了神经系统的不同方面。

We don't have time to go into that now.

我们现在没有时间讨论这个。

It's covered in the episode on deliberate cold exposure.

在关于故意寒冷暴露的剧集中对此进行了介绍。

But the simple point is by doing your heat and cold contrast, or hey, listen, if you're somebody who doesn't have access to sauna or you don't like hot baths and you just do some deliberate cold exposure on Tuesday, you are doing that separate from your strength and hypertrophy and endurance workouts such that it will not impede the benefits of those workouts.

但简单的一点是，通过进行热和冷对比，或者嘿，听着，如果你是一个没有机会去桑拿的人，或者你不喜欢洗热水澡，而你只是在周二故意进行一些冷暴露，那么你就可以将其与力量、肥大和耐力训练分开进行，这样就不会妨碍这些训练的好处。

Okay, so long endurance on Sunday, leg resistance training on Monday, and on Tuesday, heat-cold contrast.

好吧，周日长耐力训练，周一腿部阻力训练，周二热冷对比。

That brings us to Wednesday, and on Wednesday, we get back to a resistance training workout.

这让我们来到了周三，周三，我们又回到了阻力训练。

And the resistance training workout that I emphasize on Wednesday is one in which you train your torso.

我周三强调的阻力训练是训练躯干的训练。

Yes, literally your torso.

是的，字面意思是你的躯干。

I know this is counter to the so-called bro science of bro splits.

我知道这与所谓的兄弟分裂科学背道而驰。

I don't know who originated that term.

我不知道这个词是谁发明的。

It's a terrible term.

这是一个可怕的术语。

It essentially alienates anyone who's not a bro or considers themselves a bro.

它本质上疏远了任何不是兄弟或认为自己是兄弟的人。

But in any case, this is not about training chest or back or shoulders.

但无论如何，这不是训练胸部、背部或肩膀。

In fact, it's really about strengthening the muscles of the torso, and of course, includes the chest and the shoulders and the back.

事实上，它确实是为了加强躯干的肌肉，当然也包括胸部、肩膀和背部的肌肉。

And I'm sure as I say this, a number of people out there who are obsessed with hypertrophy and muscle growth and filling out their shirts or whatever it may be are thinking, "Oh, no, this is just kind of all-around fitness." But no, the point is, on Wednesday, you train your torso, and that's going to involve some pushing.

我敢肯定，当我这么说的时候，很多痴迷于增肌和肌肉生长、穿着衬衫或其他任何东西的人都会想，“哦，不，这只是一种全面的健身。”但不，关键是，周三，你训练你的躯干，这将涉及一些推力。

So that's good for you.

所以这对你有好处。

That might include some Training of things like bench presses or incline presses, as well as shoulder presses or lateral raises, things for the shoulders as well as for the back.

这可能包括一些训练，如卧推或上斜推，以及肩部推举或侧平举，以及肩部和背部的训练。

Some pulling exercises, these could be bent-over rows or chin-ups or pull-ups.

一些拉力练习，可能是弯腰划船、引体向上或引体向上。

Again, there are an enormous number of exercises for each and every one of these muscle groups.

同样，每一个肌肉群都有大量的练习。

Now, I believe there's a clear benefit to training all these muscle groups together on the same day, because much in the same way that training legs all on one day can lead to these systemic effects because they're large muscle groups, working both the pushing muscles and the pulling muscles of the torso on one day, at least in the context of this program, is very time efficient and tends to wick out into a number of different dimensions of health that at least I'm interested in and I think a lot of other people are interested in.

现在，我相信在同一天一起训练所有这些肌肉群有一个明显的好处，因为就像在一天内训练腿部会导致这些系统性影响一样，因为它们是大肌肉群，在一天内同时锻炼躯干的推肌和拉肌，至少在这个计划的背景下，是非常省时的，并且往往会影响到许多不同的健康维度，至少我对此感兴趣，我认为很多其他人也对此感兴趣。

What are those?

那些是什么？

Well, let's think again.

好吧，我们再想一想。

I want to be strong in not just my legs, but my upper body.

我不仅要让我的双腿变得强壮，还要让我的上半身变得强壮。

I also may want to engage some hypertrophy, to grow certain muscle groups in order to create a sense of balance.

我可能还想进行一些肌肥大训练，增强某些肌肉群，以创造一种平衡感。

That could be for aesthetic reasons, but also for balancing strength and for health and the integrity of the joints, et cetera.

这可能是出于美观的原因，但也可能是为了平衡力量、健康和关节的完整性等。

And in addition to that, by training a bunch of different muscle groups together, you have the opportunity to get the more systemic hormonal effects and metabolic effects that occur when you're not just training one muscle group and isolating that one muscle group, but rather training a bunch of muscle groups together.

除此之外，通过一起训练一堆不同的肌肉群，你有机会获得更系统的荷尔蒙效应和代谢效应，当你不只是训练一个肌肉群并孤立该一个肌肉群，而是一起训练一堆肌肉群时，就会出现这种效应。

So Wednesday, I train torso, and I do that in push-pull fashion just for kind of time efficiency.

所以星期三，我训练躯干，我以推拉的方式进行训练，只是为了提高时间效率。

Sometimes that means doing a pushing exercise and then a pulling exercise.

有时这意味着先进行推练习，然后进行拉练习。

Sometimes it might even mean doing a set of pushing and then a set of pulling and going back and forth.

有时，它甚至可能意味着做一组推，然后做一组拉，然后来回进行。

However, if you're in a gym, in a particular crowded gym, please don't be one of those people that colonizes multiple pieces of equipment and says, "I'm working there, I'm working there." And that can be quite a dance, and it can be hard to orchestrate a workout like that.

然而，如果你在健身房里，在一个特别拥挤的健身房里，请不要成为那些拥有多台设备并说“我在那里工作，我在那里工作”的人之一。这可能是一场舞蹈，而且很难安排这样的锻炼。

So sometimes it will be starting off with a set of shoulder presses and then doing all your sets of those, and then moving to your chin-ups, and then moving perhaps back to shoulders and realizing, "Ah, oh, someone's on the machine that I wanted or using the equipment that I wanted, so I'll just finish up the pulling.

所以有时会从一组肩部推举开始，然后做所有的组数，然后转向引体向上，然后可能回到肩部并意识到，“啊，哦，有人在我想要的机器上或使用我想要的设备，所以我就完成拉动。

I'll finish up the back work," and then going to the push.

我会完成后面的工作，”然后去推动。

I don't obsess over the alternation in any kind of strict way.

我并不以任何严格的方式痴迷于这种交替。

I really just try and get the muscles of the torso trained.

我真的只是尝试训练躯干的肌肉。

And again, it's two exercises per muscle group, and one of those exercises is going to be something where there's, I realize this isn't physiologically accurate, but a shortening of the muscle or where at the end of the movement, the muscle is under maximal contraction.

再说一遍，每个肌肉群有两次练习，其中一次练习是肌肉缩短，或者在运动结束时肌肉处于最大收缩状态，我意识到这在生理上并不准确。

I could throw out some names of exercises just for purpose of understanding.

为了便于理解，我可以扔掉一些练习的名称。

So this would be like cable crossovers for the chest.

所以这就像胸部的电缆交叉。

The peak contraction is at the end, whereas something like an incline press, there's more of a stretch, provided it's done over a full range of motion at the beginning of the movement.

峰值收缩发生在最后，而像上斜推举这样的动作，则有更多的伸展，只要在运动开始时完成整个运动范围即可。

So again, something where there's a stretch and something where there's a peak contraction.

再说一次，有拉伸的地方和有峰值收缩的地方。

For the shoulders, it's a little bit harder to do, although there are ways to do that, and Jeff Cavaliere has excellent workouts available at zero cost on YouTube.

对于肩膀来说，做到这一点有点困难，尽管有很多方法可以做到这一点，而且 Jeff Cavaliere 在 YouTube 上以零成本提供了出色的锻炼方法。

He also has excellent programs on his athleanx.com site, but certainly has a lot of excellent protocols on his YouTube and Instagram.

他在 athleanx.com 网站上也有优秀的程序，但在他的 YouTube 和 Instagram 上当然也有很多优秀的协议。

But on YouTube, you can put in his name and any muscle group that you want to train, and he has some terrific videos describing exercise choice and other features of exercise parameters.

但在 YouTube 上，你可以输入他的名字和你想要训练的任何肌肉群，他有一些很棒的视频，描述运动选择和运动参数的其他特征。

Again, a peak contraction or shortening of the muscle, peak contraction exercise, and a stretching exercise.

同样，肌肉的峰值收缩或缩短、峰值收缩运动和伸展运动。

And so for the back, one might say, okay, a seated row or a bent-over row or a dumbbell row where the elbow is brought behind the torso for a peak contraction movement.

因此，对于背部，人们可能会说，好吧，坐姿划船、弯腰划船或哑铃划船，其中肘部位于躯干后面，以达到峰值收缩运动。

And then for more of a stretching movement might be something like a chin-up or a pull-up.

然后，更多的伸展运动可能是引体向上或引体向上。

And as I say this, I understand that stretching and peak contraction aren't the exact terms that one would use if they were a physiotherapist or a strength and conditioning coach.

正如我所说，我知道拉伸和峰值收缩并不是物理治疗师或体能教练所使用的确切术语。

But I think for the typical person who's trying to generate strength and hypertrophy in those muscles or maintain strength and hypertrophy in those muscles, this kind of nomenclature way of describing it at least should be clear and even efficient.

但我认为，对于那些试图在这些肌肉中产生力量和肥大或维持这些肌肉的力量和肥大的典型人来说，这种描述它的命名方式至少应该是清晰的，甚至是有效的。

And just to remind you, as with the leg workout, the total duration of the torso workout is going to be 50 to 60 minutes after a brief warm-up.

提醒您一下，与腿部锻炼一样，在短暂热身后，躯干锻炼的总持续时间将为 50 至 60 分钟。

The sets and repetitions are going to be dictated in the same way that I described earlier.

组数和重复次数将按照我之前描述的相同方式指定。

So for about a month, it's going to be more sets, so anywhere from three to five sets in the lower repetition range, so four to eight repetitions.

因此，在大约一个月的时间内，将会进行更多组数，因此在较低的重复范围内可以进行三到五组，因此重复四到八次。

So that's going to be heavier weights and longer rest, as I described earlier, the rest intervals.

所以这将是更重的重量和更长的休息时间，正如我之前所描述的，休息间隔。

And then for the next month, it's going to be moderate repetitions, fewer sets, the same way I described earlier.

然后在下个月，将进行适度的重复，减少组数，就像我之前描述的那样。

And if you want more details on all of that, you can find that in the newsletter related to the optimal or foundational fitness protocol that you can access at hubermanlab.com.

如果您想了解所有这些的更多详细信息，您可以在与最佳或基础健身协议相关的时事通讯中找到这些信息，您可以在 hubermanlab.com 上访问该协议。

One thing I should note about the Wednesday torso workout is that I am a big believer in training the, what I believe is the highly avoided or at least overlooked but vitally important aspect of total body stability, strength, and safety, really, safety, which is the neck.

关于周三的躯干训练，我应该注意的一件事是，我坚信训练，我相信是高度避免或至少被忽视但至关重要的全身稳定性、力量和安全性方面，实际上，安全性，即颈部。

Now, I realize a lot of people don't want a large neck, and I totally understand for aesthetic reasons why they don't want that.

现在，我意识到很多人不想要大脖子，出于审美原因我完全理解为什么他们不想要这样。

It's kind of interesting, actually, if you think about it, that people who have a large neck are often told they have no neck.

事实上，如果你想一想，这很有趣，脖子粗的人经常被告知他们没有脖子。

People say, "That guy has no neck," or, "They have no neck," when, in fact, they're referring to the fact that they have a very large neck.

人们说，“那家伙没有脖子”，或者“他们没有脖子”，而事实上，他们指的是他们有一个非常大的脖子。

I don't know how that came to be.

我不知道这是怎么发生的。

Somebody put in the comments why that is.

有人评论说这是为什么。

How come when people have a big neck, they refer to it as no neck?

为什么人们脖子粗，却说没有脖子呢？

So why do I train the neck?

那么为什么要训练颈部呢？

I train the neck for a couple of reasons.

我训练颈部有几个原因。

One is years ago, I had an accident where I actually fell off a roof, and I'd been training my neck at that time for a sport that I was involved in, and I walked away from it with a sore neck but not a broken neck, and I thought, "Wow, it's really great that I have been training my neck."

有一件事是几年前，我发生了一次事故，我实际上从屋顶上摔了下来，当时我一直在训练我的脖子，因为我参与了一项运动，当我离开时，脖子酸痛，但脖子没有骨折，我想，“哇，我一直在训练我的脖子，这真是太棒了。”

In addition to that, I was once in a car accident where I was parked.

除此之外，我曾经在停车时遭遇过车祸。

I just bought the car.

我刚买了车。

It's my first new car purchase.

这是我第一次购买新车。

Parked in that car with my mother and my grandfather in the backseat at the red light, and someone rammed into us at full speed.

红灯时，我和我的母亲和祖父坐在后座上的那辆车里，有人全速撞向我们。

Now, fortunately, none of us were hurt.

现在，幸运的是，我们没有人受伤。

We were all rattled.

我们都很慌乱。

And once again, I was very sore in my back and in my neck, but I think one of the reasons why I was able to essentially walk away from that, I didn't have any sustained damage, was because I trained my neck.

再一次，我的背部和颈部非常酸痛，但我认为我能够基本上摆脱这种情况的原因之一，我没有受到任何持续的伤害，是因为我训练了我的脖子。

But I started training my neck for sport, and I continue to train my neck because I notice when I don't train my neck, I start getting shoulder issues.

但我开始训练我的颈部进行运动，并且我继续训练我的颈部，因为我注意到当我不训练我的颈部时，我就会开始出现肩部问题。

And if you talk to an excellent physiologist like Dr. Kelly Starrett of The Ready State, has an excellent channel.

如果你与一位优秀的生理学家交谈，比如 The Ready State 的 Kelly Starrett 博士，他们有一个很好的渠道。

You can find him on all the social media and standard channels.

您可以在所有社交媒体和标准渠道上找到他。

Or you talk to anyone out there who really understands the strength of the torso and the upper body, and even the back, what you learn is that, of course, being the upper portion of the spine, stabilizing your neck is very important.

或者你和任何真正了解躯干和上半身，甚至背部力量的人交谈，你会了解到，当然，作为脊柱的上部，稳定你的脖子是非常重要的。

Now, training the neck can be a little bit detailed and specific, and even dangerous if you do it wrong.

现在，训练颈部可能有点详细和具体，如果做错了甚至会很危险。

Again, Jeff Cavaliere has a terrific set of videos on training the neck properly.

杰夫·卡瓦利埃（Jeff Cavaliere）再次发布了一组关于正确训练颈部的精彩视频。

I know a lot of people out there might think neck bridges, and I used to do neck bridges.

我知道很多人可能会想到颈桥，而我曾经做过颈桥。

I occasionally still sneak in a neck bridge here or there, although I don't recommend it, because in discussions with Jeff, he will tell you, and it's true, that the discs eventually go, and you can run into serious issues from doing bridges.

我偶尔仍然会在这里或那里偷偷地插入颈桥，尽管我不推荐这样做，因为在与杰夫的讨论中，他会告诉你，这是真的，光盘最终会消失，你可能会因为做桥而遇到严重的问题。

And it doesn't happen gradually, so you can't notice it happening.

而且它不会逐渐发生，所以你无法注意到它的发生。

It just happens suddenly.

它只是突然发生。

So I might occasionally do a neck bridge, but in general, I'll train neck by wrapping a plate in a towel so that I don't end up with an imprint of the weight value on my head or face, and then moving the neck from side to side or front or back.

所以我偶尔会做颈桥，但一般来说，我会通过用毛巾包裹一个盘子来训练颈部，这样我就不会在我的头上或脸上留下重量值的印记，然后从一侧到另一侧或前后移动颈部。

And again, we'll provide a link to those videos.

我们将再次提供这些视频的链接。

It's a terrific set of videos that describe how to train your neck properly and safely.

这是一组非常棒的视频，介绍了如何正确、安全地训练颈部。

So even if you're not trying to grow your neck, you definitely want to make sure that you use some light weights to make sure that your neck is stable and upright.

因此，即使您不想延长脖子，您也一定要确保使用一些轻重量来确保您的脖子稳定且直立。

I say stable and upright because it's very clear that for reasons related to texting and staring down at computers and related to weak neck relative to the rest of the muscles that stabilize the spine, a lot of people, their default stance or their default posture is with chin forward, and that's not good.

我说稳定和直立是因为很明显，由于与发短信和低头看电脑有关的原因，以及与稳定脊柱的其他肌肉相比颈部较弱的原因，很多人的默认姿势或默认姿势是下巴向前，这不好。

Not only is it aesthetically not good, but it also can create all sorts of issues related to back pain and headaches and things of that sort.

它不仅不美观，而且还会产生各种与背痛、头痛等相关的问题。

This is a real thing.

这是真实的事情。

Training your neck allows you to stand upright, sit upright.

训练你的颈部可以让你站直、坐直。

I even believe that it allows you to do things like public speaking or have conversations with people on the street in a way where you are front-facing as opposed to looking down.

我什至相信，它可以让你以面向前方而不是俯视的方式做公开演讲或与街上的人交谈等事情。

So Wednesday is torso and neck, and then comes Thursday, and that means another cardiovascular exercise session.

所以周三是躯干和颈部，然后是周四，这意味着另一次心血管锻炼。

Although it's a brief one.

虽然这是一个简短的。

Unlike the endurance training on Sunday, the cardiovascular session on Thursday, and again, for me, it falls on Thursday, but for you it could fall on a different day, depending on when you started this protocol, is going to be about, again, about 35 minutes of, for me, running, although it could be rowing or it could be cycling, it could be something of that sort.

与周日的耐力训练不同，周四的心血管训练，对我来说，它是在周四，但对你来说，它可能是在不同的一天，这取决于你开始这个方案的时间，对我来说，这将是大约 35 分钟的跑步，尽管它可能是划船或骑自行车，也可能是类似的事情。

The goal of this workout is what's important.

这次锻炼的目标才是重要的。

The goal of this workout is to tap into, remember that long list that we talked about earlier, where you've got skill and speed and power and strength and hypertrophy, et cetera, different forms of endurance, is to get into that range of endurance where your heart rate is elevated quite a bit more than zone two, but that you're not really going all-out sprint.

这次锻炼的目标是，记住我们之前讨论过的一长串，你拥有技能、速度、力量、力量和肥大等等，不同形式的耐力，是进入这样的耐力范围，你的心率比第二区高很多，但你并不是真正全力冲刺。

So what that means for me is warming up for about five to 10 minutes.

所以这对我来说意味着大约 5 到 10 分钟的热身。

That could be jogging, a little bit of light calisthenics, might even be hopping on a stationary bike, although, to be honest, I loathe the stationary bike.

这可能是慢跑，一点点轻度健美操，甚至可能是骑着固定自行车跳跃，尽管说实话，我讨厌固定自行车。

And then setting a timer and doing about 30, but ideally 35 minutes of what I call 75% to 80% of all out.

然后设定一个计时器，做大约 30 分钟，但最好是 35 分钟，我称之为 75% 到 80% 的时间。

Okay?

好的？

Now, I realize this spits in the face of all you heart rate monitor-wearing, super techie exercise types.

现在，我意识到这对所有佩戴心率监测器、超级技术运动类型的人来说都是唾沫横飞。

But when I think of all out sprint, I think of 100%.

但当我想到全力冲刺时，我想到的是100%。

And what is that?

那是什么？

In my mind, that's somebody is chasing me with a needle full of poison and I am sprinting away at maximal speed.

在我的脑海里，有人拿着一根装满毒药的针追赶我，而我则以最快的速度飞奔而去。

That, for me, is 100%.

对我来说，这是 100%。

So after a brief warm-up, what I'm going to do is go out, typically outside, although sometimes it has to be on a treadmill if I'm traveling, and move, run for about 30 to 35 minutes at about 75% or 80% of that all out.

因此，在短暂的热身之后，我要做的就是出去，通常是在户外，尽管有时如果我在旅​​行，就必须在跑步机上移动，以大约 75% 或 80% 的强度跑大约 30 到 35 分钟。

What that means is that I'm striving to keep a steady pace, but in reality, I don't.

这意味着我正在努力保持稳定的步伐，但实际上我没有。

I sometimes have to stop at a stoplight.

有时我必须在红绿灯处停车。

There are cars.

有汽车。

Please don't run into traffic just to maintain that speed and that timing.

请不要为了保持这个速度和时间而陷入交通堵塞。

That would be terribly antagonistic to fitness and particular lifespan.

这对于健康和特定的寿命来说是非常不利的。

That running tends to be running in which I'm breathing hard, so I'm not able to restrict myself to purely nasal breathing.

跑步时我的呼吸往往很困难，所以我不能限制自己只用鼻呼吸。

And I should have mentioned earlier, on the Sunday long ruck or weighted hike or jog, if I'm alone, I try and do pure nasal breathing.

我应该早些时候提到，在周日的长跑或负重徒步或慢跑中，如果我独自一人，我会尝试进行纯鼻呼吸。

If I'm with other people or I'm talking, obviously, I'm not going to do pure nasal breathing because I'm talking, although I'm sure that sometimes they wish I was doing pure nasal breathing.

如果我和其他人在一起或者我在说话，显然，我不会因为我在说话而进行纯鼻呼吸，尽管我确信有时他们希望我进行纯鼻呼吸。

That Thursday workout accomplishes a number of things.

周四的锻炼完成了很多事情。

First of all, it really gets my heart rate up, and it improves multiple aspects of endurance.

首先，它确实提高了我的心率，并且提高了多个方面的耐力。

Because as you recall earlier, the different bins of endurance that include muscular endurance, anaerobic, that three-to-12-minute range, and then 30 minutes or longer, none of them really precisely match what's accomplished in this 35-minute or so cardiovascular session where I'm pushing hard but not all out.

因为正如你之前所记得的，不同的耐力类别，包括肌肉耐力、无氧运动、3 到 12 分钟的范围，以及 30 分钟或更长时间，它们都不能真正与我在 35 分钟左右的心血管训练中所取得的成绩相匹配，在这训练中我努力训练，但并未全力以赴。

But that's exactly the reason to do it, which is that it taps into multiple fuel systems for the muscle and multiple aspects of the heart and capillaries and arteries and veins that are involved in generating that movement.

但这正是这样做的原因，因为它利用了肌肉的多个燃料系统以及参与产生这种运动的心脏、毛细血管、动脉和静脉的多个方面。

So it really cuts a broad swath into multiple categories of endurance.

因此，它确实将耐力分为多个类别。

And also, just keep in mind what this foundational or optimal fitness protocol is really designed to do.

另外，请记住这个基本或最佳健身方案的真正设计目的是什么。

In my mind, a foundational fitness protocol is one that leaves you or has you in a state where if you need to walk really far and carry a bunch of weight, you can do it.

在我看来，一个基本的健身方案是让你处于一种状态，如果你需要走很远并携带大量重量，你就可以做到。

If you need to lift a heavy object with your legs, you can do it.

如果你需要用腿举起重物，你可以做到。

If you need to run really fast for two minutes, you can do it.

如果你需要跑得非常快两分钟，你就可以做到。

And if you need to run a little bit further, like maybe even 10 minutes, for whatever reason, you can do that.

如果您出于某种原因需要跑得更远一点，比如甚至 10 分钟，您也可以这样做。

So it's a really kind of all-around fitness program, and that 35-minute run, again, could be swapped with a 35-minute erg row, or sometimes if you only have access to a stationary bike, you could do that.

所以这确实是一种全方位的健身计划，35 分钟的跑步可以用 35 分钟的划船来代替，或者有时如果你只能使用固定自行车，你也可以这样做。

I suppose if you didn't have access to any equipment and running is not your thing One thing that I have done, especially if I've been stuck in a hotel because I arrived late someplace and I really want to get this workout in, you could do the dreaded burpee.

我想，如果你没有任何设备，跑步也不是你的事，我做过的一件事，特别是如果我因为迟到而被困在酒店里，而我真的很想参加这项锻炼，你可以做可怕的波比跳。

I know there are a lot of opinions out there.

我知道外面有很多意见。

Some people think burpees are downright dangerous.

有些人认为立卧撑跳是非常危险的。

Other people love burpees.

其他人喜欢波比跳。

You could do that, or you could do really fast but full jumping jacks.

你可以这样做，或者你可以做非常快但充分的开合跳。

I know that's a little PE class, right?

我知道那是一节体育课，对吗？

Physical education class-ish.

体育课。

But sometimes if I need to get the workout in, what I'll do in a hotel if I've arrived late on a particular day of travel is I will find the stairwell, the fire stairwell.

但有时，如果我需要锻炼身体，如果我在旅​​行的某一天迟到了，我会在酒店做的就是找到楼梯间，消防楼梯间。

I'll make sure, by the way, that I can get back into the building because I've been locked in those stairwells before.

顺便说一句，我会确保我可以回到大楼，因为我以前被锁在那些楼梯间里。

And I will simply walk really fast up the stairwell, as many flights of stairs as there are, or maybe even jog it.

我会非常快地走上楼梯间，尽可能多的楼梯，或者甚至慢跑。

Not quite sprint, but maybe run up those stairs over and over and over again in order to get that 35 minutes of 75% to 80% of max output cardiovascular work done.

不完全是冲刺，但可能会一遍又一遍地跑上楼梯，以便在 35 分钟内完成最大输出心血管工作的 75% 到 80%。

And if I'm really just restricted to my hotel room, I'll just do jumping jacks for 30, 35 minutes, sometimes while watching something on TV.

如果我真的只能呆在酒店房间里，我只会做 30、35 分钟的开合跳，有时还一边看电视。

And believe me, if you're doing full jumping jacks, like really extending your legs, really getting arms overhead, and really doing the full movement, by the time you hit five or six minutes, you are going to be sweating and your heart rate is really going to be up.

相信我，如果你正在做全开合跳跃，比如真正伸展双腿，真正将手臂举过头顶，真正做完整的动作，那么当你进行五六分钟时，你就会出汗，你的心率也会上升。

I also sometimes will travel with a jump rope.

我有时也会带着跳绳去旅行。

I always try and travel with a jump rope and skip rope, much to the dismay of the people who are housed below me in the hotel room.

我总是尝试带着跳绳和跳绳旅行，这让住在我下面的酒店房间里的人感到非常沮丧。

Skipping rope, I should mention, can be a very effective way of getting cardiovascular training while you're on the road.

我应该提到，跳绳是在旅途中进行心血管训练的一种非常有效的方法。

But in all seriousness, if you're in a hotel room or an apartment and you can't really jump high and you're very good at jumping rope, what you'll find is it's not going to get you into that higher elevated heart rate zone.

但严肃地说，如果您在酒店房间或公寓里，并且您不能真正跳高，而您非常擅长跳绳，您会发现它不会让您进入更高的心率区域。

Okay?

好的？

It can be great for zone two type training.

它非常适合二区训练。

But if you're really good at skipping rope, and I wouldn't say I'm really good at it, but I've done enough skipping rope that I can just kind of cruise and talk, and it's more zone two-ish.

但如果你真的很擅长跳绳，我不会说我真的很擅长，但我已经做了足够多的跳绳，我可以只是巡航和交谈，而且它更像是第二个区域。

Even feels like walking at times.

有时甚至感觉想走路。

Now, you can do double unders where you're really jumping and putting the rope under you twice each time, or crossovers, et cetera, depending on your skill level.

现在，您可以进行双下跳，即每次真正跳跃并将绳子放在您身下两次，或者交叉等等，具体取决于您的技能水平。

But again, if you're in an apartment or you're in a hotel, that's going to be harder to do.

但同样，如果你住在公寓或酒店里，那就更难做到了。

And because there's some skill involved, sometimes you're stopping more often than you're continuing.

而且因为涉及到一些技巧，有时你停下来的次数比继续进行的次数还要多。

By the way, and I just have to mention this, a really terrific Instagram channel is Anna Skips.

顺便说一句，我不得不提一下，Anna Skips 是一个非常棒的 Instagram 频道。

This is a teacher, a science teacher, or I believe it's a math, maths, as they say in the UK, because she's in the UK, maths teacher.

这是一位老师，一位科学老师，或者我相信这是一位数学，数学，正如他们在英国所说的那样，因为她在英国，数学老师。

I don't know Anna, but I know she skips because she has this amazing Instagram channel called Anna Skips.

我不认识安娜，但我知道她会跳绳，因为她有一个名为 Anna Skips 的精彩 Instagram 频道。

And what's really cool about her Instagram is she shows you her progression from not being able to skip rope at all to the absolutely incredible types of rope skipping that she's doing each morning while getting sunlight, which of course is an essential health protocol.

她的 Instagram 的真正酷之处在于，她向您展示了她从根本无法跳绳到她每天早上在阳光下进行的绝对令人难以置信的跳绳类型的进步，这当然是一项重要的健康习惯。

So check out Anna Skips on Instagram.

所以请查看 Instagram 上的 Anna Skips。

Really inspiring and made me want to get better at skipping rope.

真的很鼓舞人心，让我想在跳绳方面做得更好。

I'm still working at it.

我还在努力。

Okay, so with that Thursday cardiovascular, let's call it endurance, but cardiovascular training workout done.

好的，周四的心血管训练，我们称之为耐力，但心血管训练已经完成。

Around rolls Friday, and on Friday, I'm going to do another cardiovascular training session.

周五左右，周五，我将再进行一次心血管训练。

And I alluded to this earlier, but this cardiovascular training session is also designed to tap into some of the ability of hard, I should say high-intensity interval training, to tap into strength and hypertrophy increases for the legs.

我之前提到过这一点，但是这个心血管训练课程也旨在挖掘一些艰苦的能力，我应该说高强度间歇训练，以挖掘腿部的力量和肥大增加。

Because remember, we train legs on Monday, and what the science tells us is that protein synthesis in a muscle group can be stimulated about every 42 to 72 hours.

因为请记住，我们周一训练腿部，科学告诉我们，肌肉群中的蛋白质合成大约每 42 到 72 小时就会受到刺激。

And so we've had Tuesday off, Wednesday off, and Thursday off.

所以我们周二休息，周三休息，周四休息。

And you don't want to lose progress that you made from that terrific Monday leg workout.

而且您不想失去周一腿部锻炼所取得的进步。

But in order to make sure that you can do the other things that follow in this program and pick back up on Monday with another leg workout, at least for me, with my recovery abilities and my work schedule, I'm not going to do an entire other leg workout because it's going to set the whole thing out of whack.

但为了确保你可以完成这个计划中接下来的其他事情，并在周一重新开始另一次腿部锻炼，至少对我来说，以我的恢复能力和我的工作安排，我不会做整个其他腿部锻炼，因为这会让整个事情变得不正常。

That is, I won't be able to consistently do the same workouts on the same days of each week.

也就是说，我无法在每周的同一天持续进行相同的锻炼。

Now, with that said, a little bit later, I'll explain what happens if you have to miss a workout and how you can combine days, et cetera.

现在，话虽如此，稍后我将解释如果您不得不错过锻炼会发生什么以及如何合并几天等等。

But I really strive to get certain workouts done on certain days consistently, at least as best I can.

但我真的努力在特定的日子里持续地完成某些锻炼，至少尽我所能。

So Friday is high-intensity interval training, and that can take a variety of different forms.

所以周五是高强度间歇训练，可以采取多种不同的形式。

For me, the ideal thing to do, for me, again, you could do something completely different.

对我来说，这是理想的事情，对我来说，同样，你可以做一些完全不同的事情。

Exercise choice, again, should be governed by what you can do safely, so you don't injure yourself, and that you can perform effectively and that gets you or provides you the stimulus that you want.

再次强调，锻炼的选择应该取决于你可以安全地做什么，这样你就不会伤害自己，并且你可以有效地进行运动，并为你带来或提供你想要的刺激。

And what I'm trying to do on Friday is get my heart rate way, way up.

周五我要做的就是让我的心率大幅上升。

Talked about this in the episode with Dr.

在节目中与博士讨论过这个问题。

Andy Galpin.

安迪·加尔平.

In addition to the benefits of getting 180 to 200 minutes of zone two cardio per week minimum, it's a really good idea to get up to that max or near max heart rate at least once a week.

除了每周至少进行 180 至 200 分钟第二区有氧运动的好处外，每周至少一次达到最大或接近最大心率也是一个非常好的主意。

And you're not going to do that for very long periods of time.

而且你不会在很长一段时间内这样做。

You're not going to do that for 30 minutes.

30 分钟内你不会这样做。

You can't sprint all out for 30 minutes unless you're Steve Prefontaine.

除非你是史蒂夫·普雷方丹，否则你不可能全力冲刺 30 分钟。

If you haven't seen the movies "Without Limits" or "Prefontaine," you should absolutely see those.

如果您还没有看过电影《无极限》或《普雷方丹》，那么您绝对应该看看这些电影。

He was able to go out and run 12 laps, what seemed to be an all-out sprint or close to it.

他能够出去跑 12 圈，这似乎是全力冲刺或接近全力冲刺。

Incredible.

极好的。

But most people are not going to do that or are going to be carried away on a stretcher if they try.

但大多数人不会这样做，或者即使尝试也会被担架抬走。

These high-intensity interval training, for me, ideally would be on the so-called Assault bike or AirDyne bike.

对我来说，这些高强度间歇训练最好是在所谓的突击自行车或 AirDyne 自行车上进行。

So these are bikes that have the fan, which might seem like, oh, it just cools you off, but actually there's a lot of resistance there.

这些自行车带有风扇，看起来可能是，哦，它只是让你凉爽下来，但实际上那里有很多阻力。

So what I will typically do is a 20- to 30-second all-out sprint using arms and legs, and then 10 seconds rest, and then repeat.

所以我通常会做的是使用手臂和腿进行 20 到 30 秒的全力冲刺，然后休息 10 秒，然后重复。

All-out sprint for 20 or 30 seconds, 10 seconds rest, repeat.

全力冲刺20或30秒，休息10秒，重复。

And I'll do that for anywhere from eight to 12 rounds, which trust me, even if you start out a little bit less, or I should say not all-out intensity or effort, by the time you hit the fifth or sixth one, you will be certainly headed into, if not near your maximum heart rate.

我会这样做 8 到 12 轮，相信我，即使你一开始稍微少一点，或者我应该说不是全力以赴的强度或努力，当你达到第五或第六轮时，你肯定会进入，如果不是接近你的最大心率。

Now, what is your maximum heart rate?

现在，您的最大心率是多少？

Do you need a heart rate monitor?

您需要心率监测器吗？

No. If you like using that sort of thing, great.

不。如果您喜欢使用这类东西，那就太好了。

But again, Andy Galpin beautifully supplied us with the information.

但安迪·加尔平再次出色地为我们提供了这些信息。

He said if you take the number 220 and you subtract your age That for most people, most is going to be your maximum heart rate.

他说，如果你把数字 220 减去你的年龄，对于大多数人来说，最大的就是你的最大心率。

Although for certain people who are very fit or certain ages, that's not going to apply.

尽管对于某些非常健康或特定年龄的人来说，这并不适用。

So it's a little bit too crude a measure, but it's a good starting place and you can look up other information or see that podcast episode.

所以这个衡量标准有点太粗略了，但这是一个很好的起点，你可以查找其他信息或观看播客节目。

We provide a link to it in the show note captions if you want to get more details on that.

如果您想了解更多详细信息，我们会在显示注释标题中提供指向它的链接。

I don't use a heart rate monitor.

我不使用心率监测器。

What I'm trying to do is get to that point where I quote unquote, "Feel like I want to die." Now, I don't want to die, and please don't die.

我想做的就是达到这样的程度：我引用了原话，“感觉我想死。”现在，我不想死，也请你不要死。

If you're not in good cardiovascular health, do not just jump right into this fitness protocol.

如果您的心血管健康状况不佳，请不要立即开始执行此健身计划。

But I want to get to the point where I really feel like I could not pedal any faster or pull any faster on the Assault Bike, the Airdyne bike, or if I'm doing this workout in a place or at a time, or because I choose to not use a bike or a rower, because you could also use a rower, I will simply do sprint jog intervals.

但我想要达到这样的程度：我真的觉得我无法在突击自行车、Airdyne 自行车上踩得更快或拉得更快，或者如果我在某个地方或某个时间进行这项锻炼，或者因为我选择不使用自行车或划船器，因为你也可以使用划船器，我会简单地进行冲刺慢跑间隔。

I will sprint for 20 or 30 seconds, then jog for 10 seconds.

我会冲刺20或30秒，然后慢跑10秒。

Sprint for 20 or 30 seconds, and then jog for 10 seconds and just repeat.

冲刺 20 或 30 秒，然后慢跑 10 秒，如此重复。

I used to have a big field next to my old laboratory, and I used to bring my bulldog Costello out there.

我的旧实验室旁边曾经有一个很大的场地，我常常把我的斗牛犬科斯特洛带到那里。

He was really good at the first sprint part, and then he would just lie down and watch.

他在第一个冲刺部分表现得非常好，然后他就躺下来观看。

He didn't even do the jog part.

他甚至没有进行慢跑部分。

I would just go back and forth, back and forth, back and forth, panting like a bulldog nonstop, barely able to recover before sprinting again.

我就这样来回，来回，来回，像斗牛犬一样气喘吁吁，勉强恢复过来就再次冲刺。

And the basis of this workout, again, is severalfold.

同样，这种锻炼的基础是多重的。

First of all, it's to get the heart rate really high, up towards maximum heart rate at least once a week.

首先，要让心率非常高，每周至少一次达到最大心率。

So you accomplish that this Friday.

所以你这个星期五就完成了。

Also, if you are sprinting and then jogging, or you are really pushing hard on an Assault Bike or an Airdyne bike, or using, for instance, a skier or the skier machine or any number of different cardiovascular training tools, you are going to get activation of the legs.

此外，如果您先冲刺，然后慢跑，或者您确实在突击自行车或 Airdyne 自行车上用力推动，或者使用滑雪者或滑雪机或任何不同的心血管训练工具，您都会激活腿部。

Of course, not to the same degree as you would with squats or deadlifts or leg extensions and leg curls.

当然，程度与深蹲、硬拉、腿部伸展和腿弯举不同。

That's simply not the case.

事实并非如此。

But you're going to trigger strength and hypertrophy and other types of adaptations in those muscle groups.

但你会触发这些肌肉群的力量和肥大以及其他类型的适应。

So this for me also represents the second leg workout of the week where I'm not touching any weights.

所以这对我来说也代表了本周的第二次腿部锻炼，其中我没有接触任何重量。

One important point that I don't think I've heard mentioned anywhere else, but that I hope to have Dr. Kelly Starrett on the podcast to discuss and that I've discussed with him one-on-one, which is be careful with all-out sprints or all-out anything cardiovascular exercise.

我认为我在其他地方没有听到过一个重要的观点，但我希望凯利·斯塔雷特博士在播客上进行讨论，并且我已经与他进行了一对一的讨论，即要小心全力冲刺或全力以赴的任何心血管锻炼。

You can get injured doing those.

这样做你可能会受伤。

So for instance, if you go out and you just sprint across a field all out 20 or 30 seconds and then walk back and can do it again and again, don't be surprised if the next day you have some sciatica or even some pelvic floor pain.

因此，举例来说，如果您出去后全力冲刺 20 或 30 秒，然后走回来并可以一次又一次地这样做，那么如果第二天您出现坐骨神经痛甚至盆底疼痛，请不要感到惊讶。

I don't recommend going all out on any movement that you can't perform with perfect form.

我不建议全力以赴地进行任何无法以完美形式完成的动作。

Okay?

好的？

So for me, I really try and stay away from all-out sprints.

所以对我来说，我真的尽力避免全力冲刺。

I'll sprint at about 95% of what I can do, because I find if I go all out sprint, I don't know what the reason is, but it might be an overextension of a limb or something like that.

我会以我能做的95%左右的速度冲刺，因为我发现如果我全力冲刺，我不知道原因是什么，但可能是肢体过度伸展或类似的东西。

I'm not a sprinter.

我不是短跑运动员。

I'm not a sprinting coach.

我不是短跑教练。

I do hope to get Stu McMillan on here or Dan Pfaff.

我确实希望斯图·麦克米兰或丹·普法夫也能来。

They were excellent sprinting coaches at some point.

他们在某些时候是优秀的短跑教练。

They're world-class sprinting coaches.

他们是世界一流的短跑教练。

But I'm not a pro sprinter.

但我不是职业短跑运动员。

I'm not even an amateur sprinter.

我什至不是业余短跑运动员。

I'm a fitness sprinter.

我是一名健身短跑运动员。

So the Airdyne or Assault bike or the rower is really a safer option for me.

因此，Airdyne 或 Assault 自行车或划船器对我来说确实是更安全的选择。

And if I'm running or I'm doing some sort of movement where I'm unconstrained really in terms of how far my stride is, I'm obviously constrained by the musculature, I'm really careful to not overextend or do something like that.

如果我正在跑步或正在做某种运动，在我的步幅方面我实际上不受限制，我显然受到肌肉组织的限制，我真的很小心，不要过度伸展或做类似的事情。

And the only way to do that is to not go all out.

而做到这一点的唯一方法就是不要全力以赴。

So again, the goal for this Friday workout is to really get the heart rate high, do high-intensity interval training.

再说一遍，本周五锻炼的目标是真正提高心率，进行高强度间歇训练。

There are a number of different ways you could do that.

您可以通过多种不同的方式来做到这一点。

You can look up H-I-I-T, HIIT workouts online, find the one that's best for you, and really pick something that's safe that you can do consistently.

您可以在线查找 H-I-I-T、HIIT 锻炼，找到最适合您的锻炼方式，并真正选择您可以持续进行的安全锻炼。

And I believe that ideally will also trigger a bit of either strength and hypertrophy and speed, power maintenance, or even give you a little bit of a stimulus so that by the time you roll around to that leg workout again on Monday, you've got a little bit of an additional boost to your leg strength, hypertrophy, speed, and power.

我相信，理想情况下，这也会引发一些力量、肥大和速度、力量维持，甚至给你一点刺激，这样当你周一再次进行腿部锻炼时，你的腿部力量、肥大、速度和力量就会得到一点额外的提升。

So we've covered Sunday through Friday, and then Saturday rolls around.

我们已经讨论了周日到周五，然后是周六。

And Saturday is when you train arms, calves, and neck.

周六是训练手臂、小腿和颈部的时间。

So this may sound as if you're training a bunch of small muscle groups, biceps, triceps, necks, and calves, and that's true, but I should mention that you are also training your torso a second time, and you're doing it indirectly, or sometimes not indirectly.

所以这听起来好像你在训练一堆小肌肉群、二头肌、三头肌、颈部和小腿，这是事实，但我应该提到你也在第二次训练你的躯干，而且你是间接地进行，有时不是间接地进行。

Why do I say this?

我为什么这么说呢？

Well, keep in mind again that for strength and hypertrophy, you're going for that once about every 48 to 72 hours.

好吧，再次记住，为了增强力量和增肌，您大约每 48 到 72 小时进行一次。

You want to stimulate that.

你想要刺激它。

On Wednesday is when you trained your torso.

周三是你训练躯干的时候。

Chest, shoulders, back, and neck.

胸部、肩膀、背部和颈部。

You've had Thursday to rest, Friday to rest.

你周四休息，周五休息。

I know a lot of people are going to want to emphasize those body parts and they're going to think, "Oh, you have to train it twice a week." But if you have modest recovery ability or low recovery ability, such as I do, and you're doing these other cardiovascular training sessions, et cetera, well, then on Saturday is when you will train arms, calves, and neck directly.

我知道很多人想要强调这些身体部位，他们会想，“哦，你必须每周训练两次。”但如果你的恢复能力中等或较低，就像我一样，并且你正在做这些其他心血管训练课程等等，那么周六就是你直接训练手臂、小腿和颈部的时候。

But included in that, remember two exercises per muscle group, one with a peak contraction, one with somewhat of a stretch in there.

但其中包括，记住每个肌肉群有两次练习，一次是最大收缩，一次是有一定程度的伸展。

Included in that, I suggest doing some sort of dip movement, which I think it was Pavel Tsatsouline said the dip is synonymous with or at least similar to an upper body squat.

其中，我建议做某种下蹲运动，我认为帕维尔·察苏林（Pavel Tsatsouline）说，下蹲与上半身深蹲同义或至少相似。

Excuse me, Pavel, if I got that wrong.

对不起，帕维尔，如果我错了。

Maybe it wasn't you that said that, but big admirer of his work.

也许这不是你说的，而是他作品的崇拜者说的。

And certainly, the dip is a great exercise to hit multiple muscle groups.

当然，臂屈伸是一项很好的锻炼多个肌肉群的运动。

Chest, shoulders, and triceps, maybe even some back to some extent, depending on how you do it.

胸部、肩膀和三头肌，甚至可能在某种程度上也有背部，这取决于你如何做。

So doing some dipping movement will indirectly stimulate strength hypertrophy, et cetera, in the chest and shoulders, and including some sort of pulling movement for the bicep, like a chin-up or palms-facing movement, pulling up to the bar, especially if it's a close grip-type movement.

因此，做一些下蹲运动会间接刺激胸部和肩膀的力量肥大等，并且包括某种二头肌的拉动运动，例如引体向上或手掌朝向的运动，向上拉到杠铃，特别是如果是紧握类型的运动。

But even if it's a wide grip-type movement, will of course trigger strength and hypertrophy maintenance or improvements in the biceps, but will also trigger strength hypertrophy in the lats, in the back.

但即使是宽握式运动，当然会引发二头肌的力量和肥大维持或改善，但也会引发背阔肌和背部的力量肥大。

Okay, so Saturday is this arm workout that I'll just give an example of a potential workout where you might do a few more exercises, maybe not just two, but maybe three to make sure you get the torso indirect stimulation.

好的，周六是手臂锻炼，我将举一个潜在锻炼的例子，您可以再做一些练习，也许不只是两次，但可能是三个，以确保您获得躯干间接刺激。

So what would this look like?

那么这会是什么样子呢？

Well, this might be your sort of classic dumbbell curls for the bicep and maybe incline curl for the bicep because it has more of a stretch, so on an incline bench.

嗯，这可能是针对二头肌的经典哑铃弯举，也可能是针对二头肌的上斜弯举，因为它有更多的伸展性，所以在上斜凳上。

And then you might finish with two sets of chin-ups, so palms facing you chin-ups or three sets of chin-ups, depending on whether or not you're in a heavier load month or a more moderate weight month.

然后，您可能会完成两组引体向上，即手掌朝向您的引体向上或三组引体向上，具体取决于您是处于较重的月份还是较中等的体重月份。

Again, activating the biceps muscles because arms day, but also activating strength and hypertrophy in the lats or at least maintaining it so that because you're not training those torso muscles again until Wednesday, you're not allowing the hypertrophy and strength gains that you generated on Wednesday to atrophy, to disappear.

再说一次，在手臂日激活二头肌，但也要激活背阔肌的力量和肥大，或者至少保持它，这样，因为你直到周三才再次训练这些躯干肌肉，所以你不会让周三产生的肥大和力量增益萎缩、消失。

Then thinking about triceps, it might be some sort of triceps isolation or peak contraction movement, so that could be tricep kickback or some overhead extension would be more of a stretch type movement than a kickback, but then also doing regular old dips.

然后考虑三头肌，它可能是某种三头肌隔离或峰值收缩运动，因此可能是三头肌反冲或一些过头伸展运动比反冲更像是拉伸类型的运动，但也可以做常规的旧式臂屈伸。

You might even start with dips, which again, are going to activate those torso muscles and the triceps.

你甚至可以从臂屈伸开始，这同样会激活躯干肌肉和三头肌。

And then calf work in the same way that you did on Monday, and neck work.

然后以与周一相同的方式锻炼小腿，以及颈部锻炼。

Again, I am a believer in training neck multiple times per week.

再次强调，我坚信每周应多次训练颈部。

And if you are able to finish all of that in 45 or 50 minutes, great.

如果您能够在 45 或 50 分钟内完成所有这些，那就太好了。

Most people will find when you're doing a lot of small muscle groups, it actually takes longer because you have to go around to more exercises.

大多数人会发现，当你做很多小肌肉群时，实际上需要更长的时间，因为你必须进行更多的练习。

But again, just adhere to the same principles we talked about before.

但同样，只需遵守我们之前讨论过的相同原则即可。

About 50, five zero, to 60 minutes of real work after a warm-up with an asterisk next to that, that if someone's on the equipment or you can't find the dumbbells you need, et cetera, then maybe 75 minutes max.

热身后大约需要 50、5 个零、到 60 分钟的实际训练，旁边有一个星号，如果有人在使用设备或者您找不到所需的哑铃等等，那么最多可能需要 75 分钟。

But really trying to not extend that workout too long, making sure that you activate the arms directly, but also activating the torso muscles indirectly.

但实际上尽量不要将锻炼时间延长太久，确保直接激活手臂，同时也间接激活躯干肌肉。

And again, I won't repeat it this time again, but following the same weight and repetition and rest interval scheme that we talked about earlier, a bit heavier, lower reps, more sets, and longer rest for about a month, and then alternating to more repetitions, yet fewer sets, right?

再说一遍，这次我不会再重复了，但是遵循我们之前讨论过的相同重量、重复次数和休息间隔方案，稍微重一点，次数更少，更多组数，更长的休息时间大约一个月，然后交替进行更多重复，但更少组数，对吗？

Shorter rest intervals, and do that for about a month.

休息时间较短，持续一个月左右。

This carries through for all the resistance training workouts, regardless of the day of the week.

无论一周中的哪一天，所有阻力训练都遵循这一点。

So we've completed the total arc across the week, and we can summarize it as saying Sunday is, let's just say, long endurance.

所以我们已经完成了整个一周的总弧线，我们可以总结一下，周日是，可以说，长期耐力。

Monday is leg resistance training.

周一是腿部阻力训练。

Tuesday, heat/cold contrast.

周二，冷热对比。

Wednesday, torso training plus neck.

周三，躯干训练加上颈部。

Thursday, I would call it moderate intensity cardiovascular exercise, so that 35-minute moderate intensity cardiovascular exercise.

星期四，我将其称为中等强度心血管运动，即35分钟中等强度心血管运动。

Friday, high-intensity interval training of sprinting or some variation thereof.

周五，短跑的高强度间歇训练或其某些变体。

And Saturday, arms, calves, neck, and torso indirect work.

周六，手臂、小腿、颈部和躯干进行间接锻炼。

That's the total structure, but I want to emphasize again, you do not need to start this on Sunday.

这就是总体结构，但我想再次强调，你不需要在周日开始。

That is, you could make the long endurance work start on Tuesday and then just fill in the rest as described before.

也就是说，你可以在周二开始进行长时间的耐力训练，然后按照之前的描述填写其余的内容。

It's really up to you.

这真的取决于你。

There's another important point I want to make, which is that neither I nor anyone is going to be successful in doing the exact workouts on the exact same days of every week because of travel, work, illness, other demands, et cetera.

我想指出的另一点很重要，那就是，由于旅行、工作、疾病、其他需求等原因，无论是我还是任何人都无法在每周的同一天成功地进行完全相同的锻炼。

The thing about the schedule that I like so much and that I do believe that will benefit you as well is that you have some flexibility there.

我非常喜欢日程安排，而且我相信这也会让你受益匪浅，因为你有一定的灵活性。

What's the flexibility?

灵活性如何？

Well, let's say you train your typical Sunday workout of endurance, then you train legs on Monday, and then you don't manage to do your heat/cold contrast on Tuesday for whatever reason.

好吧，假设您在周日进行典型的耐力训练，然后在周一训练腿部，然后由于某种原因无法在周二进行热/冷对比。

Well, you can put it on Wednesday.

好吧，你可以把它放在星期三。

Just make sure that if you're going to do the cold stimulus, that you don't do it too close, not within four, ideally eight hours after the training of torso.

只要确保如果你要进行冷刺激，不要做得太近，不要在躯干训练后四小时内，最好是八小时内。

But you could do it before, or you could do it just heat and skip the cold that particular week.

但你可以提前做，或者你可以在特定的一周只加热并跳过寒冷。

Right?

正确的？

Not ideal, but better than not doing anything.

不理想，但总比什么都不做要好。

Let's say, for instance, the leg workout was particularly brutal.

举例来说，腿部锻炼特别残酷。

You don't sleep that well on Monday night or Tuesday night.

周一晚上或周二晚上你睡得不太好。

Well, then should you do the torso workout on Wednesday?

好吧，那么你应该在周三进行躯干锻炼吗？

Well, I would say why not move the heat/cold contrast to Wednesday and then push that torso workout to Thursday, and maybe also try and do that 35-minute run on Thursday every once in a while, rather than lose the total control of the program and let everything shuffle forward.

好吧，我想说为什么不把热/冷对比移到周三，然后将躯干锻炼推到周四，也许还可以尝试在周四每隔一段时间进行一次 35 分钟的跑步，而不是失去对计划的完全控制，让一切都顺其自然地进行。

Here's the basic principle.

这是基本原理。

I do believe that any one of these workouts, whether it's for endurance or resistance training, can be shifted either one day forward or one day back.

我确实相信这些锻炼中的任何一项，无论是耐力训练还是阻力训练，都可以提前一天或后一天进行。

Right?

正确的？

You could delay it by a day or you could accelerate it by a day in order to make sure that you get everything done across the week.

您可以推迟一天，也可以加快一天，以确保完成一周内的所有事情。

In fact, I would say the best way to think about this foundational fitness program is not from the details up, but from the top down, from the big picture down to the details.

事实上，我想说，思考这个基础健身计划的最佳方式不是从细节开始，而是从上到下，从大局到细节。

And say to yourself, once a week, you're going to get some long endurance in.

对自己说，每周一次，你就会获得一些长期的耐力。

Another day during the week, you're going to make sure that you get a kind of moderate, faster endurance workout in.

一周中的另一天，您将确保进行适度、快速的耐力锻炼。

And then one other day during the week, you're going to get an all-out sprint, high-intensity cardiovascular exercise workout in.

然后一周中的另一天，你将进行一次全力冲刺、高强度的心血管锻炼。

You're going to get those three workouts in somehow.

你会以某种方式完成这三项训练。

And then in addition to that, you will also do resistance training for every muscle group in your body, and that means doing your legs hard at least once a week, your torso hard at least once a week, and your arms hard at least once a week.

除此之外，你还要对身体的每个肌肉群进行阻力训练，这意味着每周至少一次腿部用力训练，每周至少一次躯干用力训练，每周至少一次手臂用力训练。

And of course, you are also paying attention to train your calves, and I do, for reasons I described before, believe that you want to train your neck, at least to keep it strong.

当然，你也会注意训练你的小腿，出于我之前描述的原因，我确实相信你想要训练你的脖子，至少保持它的强壮。

You may not want to generate hypertrophy there.

您可能不想在那里产生肥大。

People vary in terms of how quickly their neck grows.

人们的脖子生长速度各不相同。

Some people it grows very, very fast.

有些人成长得非常非常快。

Other people, for the life of them, they can't get much hypertrophy in their neck.

其他人，一辈子也不可能脖子肥大太多。

But keeping that neck strong, at least through some very light work to moderate weight work, very, very important.

但是保持颈部强壮，至少通过一些非常轻的工作到中等重量的工作，非常非常重要。

for reasons I stated earlier.

出于我之前所说的原因。

If you set out those goals, then the specific days that you do each workout isn't as critical, but the specific spacing is.

如果您设定了这些目标，那么每次锻炼的具体日期并不那么重要，但具体的间隔时间才是关键。

So for instance, you're not going to want to do your high-intensity interval training the day after you train your legs, because if you're doing that high-intensity interval training correctly, you're going to be taxing your legs and eating into their recovery.

举例来说，你不会想在训练腿部后的第二天进行高强度间歇训练，因为如果你正确地进行高强度间歇训练，你将会给你的腿部带来负担并影响它们的恢复。

And so you want to space them out by two or three days.

所以你想将它们间隔两到三天。

So I think you'll notice that the point is really to optimize everything on the whole rather than any one specific aspect of training or adaptation.

所以我想你会注意到，重点实际上是从整体上优化一切，而不是训练或适应的任何一个特定方面。

Now that said, I do realize that some people might be hyper-focused on things like strength and hypertrophy, and the aesthetics that come with it.

话虽如此，我确实意识到有些人可能过度关注力量和肥大等事物，以及随之而来的美学。

A key point about strength hypertrophy and weight training, and this is something that has been covered on multiple podcasts, certainly the one with Jeff Cavalier and with Dr. Andy Galpin, and the one that I did on building muscle strength and hypertrophy, the solo episode.

关于力量肥大和重量训练的一个关键点，这已经在多个播客中进行了介绍，当然是杰夫·卡瓦利尔和安迪·加尔平博士的播客，以及我在增强肌肉力量和肥大方面所做的独奏节目。

And that is the following.

这就是下面的内容。

It is the rare individual who has perfectly balanced musculature.

拥有完美平衡肌肉组织的人是罕见的。

Most people can be a bit quad dominant or hamstring dominant, or they have trouble activating their glutes, or somebody has a terrible time trying to activate their chest muscles, but they're very strong in the back, et cetera.

大多数人可能有点股四头肌优势或腿筋优势，或者他们在激活臀肌时遇到困难，或者有人在尝试激活胸部肌肉时遇到困难，但他们的背部非常强壮，等等。

It's very clear that we can know that not just based on aesthetics.

很明显，我们可以知道这一点，而不仅仅是基于美学。

But based on deliberate contractibility of those muscles.

但基于这些肌肉的有意收缩性。

So I don't want to get into this in too much detail for sake of time, but this is something that has peer-reviewed research to support it and was also discussed extensively with Jeff Cavalier when he was a guest.

因此，由于时间关系，我不想详细讨论这一点，但这是有同行评审研究支持的，并且在杰夫·卡瓦利尔 (Jeff Cavalier) 作为客人时也与他进行了广泛讨论。

And that actually he's really popularized this notion, and it's absolutely true, which is that if you can contract a muscle very hard to the point where it almost feels like it's cramping, if you can do that even when there's no weight in your hand or there's no resistance against it, so you're just using your mind-muscle connection to contract that muscle hard and isolate it, chances are you'll be able to generate hypertrophy and strength gains pretty easily in that muscle compared to muscles that you have a harder time activating.

事实上，他确实普及了这个概念，这是绝对正确的，也就是说，如果你可以非常用力地收缩一块肌肉，直到几乎感觉抽筋的程度，如果你即使在手上没有重量或没有阻力的情况下也能做到这一点，那么你只是利用你的意念肌肉连接来用力收缩该肌肉并将其隔离，那么与你拥有的肌肉相比，你很可能能够在该肌肉中很容易地产生肥大和力量增益。更难激活。

So during all resistance training, that mind-muscle link is really important, so much so that some people will even try and emphasize contraction of the muscles in between sets, et cetera.

因此，在所有阻力训练中，精神与肌肉的联系非常重要，以至于有些人甚至会尝试强调组间肌肉的收缩，等等。

I personally, because I'm not somebody who likes a mirror when I work out, and I'm not somebody who wants to spend time in between sets flexing muscles and et cetera.

就我个人而言，因为我不是一个在锻炼时喜欢照镜子的人，而且我也不是一个愿意在两组运动之间花时间展示肌肉等等的人。

For whatever reason, I want to actually rest between sets, and I'm more concerned with performance during those sets and really putting my mind into the muscle during the set.

不管出于什么原因，我想在组间真正休息一下，我更关心这些组中的表现，并在组中真正把我的注意力集中到肌肉上。

I really try and emphasize deep relaxation between sets.

我真的尝试强调组间的深度放松。

And so here's a tool that again is built out of science, and I should say peer-reviewed studies, some of which are being done in my lab, but other labs as well, which is that in between sets, what I really strive to do is to bring my heart rate down as much as possible, calm myself down as much as possible, and I'll do the so-called physiological sigh in order to do that.

因此，这是一个基于科学的工具，我应该说的是同行评审的研究，其中一些是在我的实验室进行的，但也有其他实验室进行，也就是说，在组之间，我真正努力做的是尽可能降低我的心率，尽可能让自己平静下来，为了做到这一点，我会做所谓的生理叹息。

That's two inhales through the nose back to back and then long, full exhale through the mouth.

这是通过鼻子背靠背吸气两次，然后通过嘴长时间、充分地呼气。

I just did it partially there for sake of time again.

为了节省时间，我只是在那里做了一部分。

So a big deep inhale through the nose, and then sneak in a little bit more on a second inhale to maximally inflate the lungs and the alveoli of the lungs, and then a full exhale of all your air via the mouth to empty your lungs.

因此，通过鼻子深深地吸气，然后在第二次吸气时再吸一点，以使肺部和肺泡最大限度地膨胀，然后通过嘴将所有空气完全呼出，以清空肺部。

That's the fastest way that we are aware of to calm your nervous system down, and really in between sets, you can use that to calm yourself down and conserve energy.

这是我们所知的让你的神经系统平静下来的最快方法，实际上在组之间，你可以用它来让自己平静下来并保存能量。

But then as you move into the weight training set, you really want to ratchet up your focus and attention to the muscles that you're going to be using.

但是，当您进入重量训练组时，您确实想要提高对要使用的肌肉的注意力。

Now I'd like to acknowledge that there's a huge range of parameters in terms of how to actually perform during the set.

现在我想承认，在训练过程中如何实际表现有很多参数。

You can focus on a particular muscle and try and really isolate from the beginning of the movement.

您可以专注于特定的肌肉，并尝试从运动开始时真正隔离。

Some people will really try and isolate it only during the peak contraction.

有些人只会在收缩高峰期间尝试隔离它。

Some people accentuate the negative.

有些人强调消极的一面。

There's speed and cadence.

有速度和节奏。

There are, again, remember, concepts are few, methods are many.

再次记住，概念很少，方法很多。

And if you're interested in the various methods of eccentrics and concentrics and all the different ways of changing up cadence and so forth during sets, there's an enormous amount of quality information out there, far too much for us to get into detail now.

如果您对偏心和同心的各种方法以及在组中改变节奏等的所有不同方法感兴趣，那么那里有大量的高质量信息，我们现在无法详细介绍。

But what I describe the general principles of how to set your mind, if you will, during the set.

但我所描述的是在训练过程中如何调整心态的一般原则（如果你愿意的话）。

You should be focused on the muscles that you're using and/or moving the weight.

您应该专注于您正在使用和/或移动重量的肌肉。

If movement of the weight is more important, you can either focus on moving the weight or challenging muscles.

如果重量的运动更重要，您可以专注于移动重量或挑战肌肉。

You can either try and isolate muscles and make specific muscles do the work or simply moving the weight.

您可以尝试隔离肌肉并让特定的肌肉完成工作，或者只是移动重量。

Moving the weight is going to be more geared towards strength improvements, but focusing on the muscle, the so-called mind muscle link, is going to shift that very same set more toward hypertrophy.

移动重量将更适合力量的提高，但专注于肌肉，即所谓的精神肌肉链接，将使同一组更倾向于肥大。

I realize I'm painting with a broad brush here, but nonetheless, this is grounded in the way that the nervous system governs muscular contraction.

我意识到我在这里用大画笔绘画，但尽管如此，这是基于神经系统控制肌肉收缩的方式。

And while I think most people are familiar with the number of different variables associated with resistance training, sets, reps, rest intervals, cadence, et cetera, there are also a tremendous number of very important variables for endurance and any kind of cardiovascular training.

虽然我认为大多数人都熟悉与阻力训练、组数、次数、休息间隔、节奏等相关的不同变量的数量，但对于耐力和任何类型的心血管训练来说，还有大量非常重要的变量。

And there are a lot of excellent resources out there about that.

并且有很多关于这方面的优秀资源。

I think the most important one, in fact, I will go on record saying what I believe to be the most important variable for any endurance or cardiovascular training is that because it's a repetitive movement, that you're able to complete the movement safely, meaning you're not putting your body into range of motion or into positions that can damage joints or put you in any kind of compromised state.

我认为最重要的是，事实上，我会继续说，我认为对于任何耐力或心血管训练来说最重要的变量是，因为它是一种重复性运动，所以你能够安全地完成运动，这意味着你不会让你的身体处于可能损伤关节或让你处于任何妥协状态的运动范围或位置。

And some people might think, "Well, that seems kind of silly." But if you've ever set, for instance, the seat too high on a stationary bike and then done Air Dyne or Assault Bike type interval training sprints, if it's set too high and you're over-striding, as it were, the next day you can really pay the price in terms of some back pain or sciatica, and sometimes that pain can extend for quite a while.

有些人可能会想，“嗯，这看起来有点傻。”但是，例如，如果您曾经在固定自行车上将座椅设置得太高，然后进行空气达因或突击自行车类型的间歇训练冲刺，如果将座椅设置得太高并且您跨步过大，第二天您可能会真正付出背痛或坐骨神经痛的代价，有时这种疼痛会持续很长一段时间。

So of course, you don't want to approach any exercise with so much caution that it's neurotic and preventive, and yet you don't want to approach any exercise in any way that's so cavalier, forgive the pun, Jeff, that You're also going to compromise the integrity of your joints and musculature and connective tissue.

所以，当然，你不想以如此谨慎的方式进行任何锻炼，因为它是神经质的和预防性的，但你也不想以任何如此漫不经心的方式进行任何锻炼，请原谅双关语，杰夫，你也会损害你的关节、肌肉组织和结缔组织的完整性。

Let's talk about some real-world practical variables.

让我们谈谈一些现实世界中的实际变量。

For instance, let's say you get a poor to terrible night's sleep.

例如，假设您晚上的睡眠质量很差甚至很糟糕。

Should you train the next day or not?

第二天该不该训练？

Well, that really depends.

嗯，这确实取决于。

I can honestly say I've had some of the best training sessions, resistance training or endurance training sessions, after a really poor night's sleep.

我可以诚实地说，在经历了一个非常糟糕的夜晚睡眠之后，我接受了一些最好的训练，阻力训练或耐力训练。

But that's the rare event.

但这是罕见的事件。

More often than not, if I'm not sleeping well, I've had a terrible night's sleep, the next day, I will just skip training that day.

通常，如果我睡得不好，我睡得很糟糕，第二天我就会跳过当天的训练。

I know that will shock a number of you out there, or perhaps you're already calling me names, weak, et cetera.

我知道这会让你们中的许多人感到震惊，或者也许你们已经开始辱骂我、弱者等等。

But I find that if I've slept really poorly or I've had a very stressful event the day before and I don't sleep well, training the next day sets me up for getting ill, and getting ill sets me up for not being able to train for multiple days.

但我发现，如果我睡得很差，或者前一天经历了压力很大的事件而睡得不好，那么第二天的训练会让我生病，而生病会让我无法多天训练。

So it is my preference in that case to skip a day and really focus on recovery, and then, as I mentioned earlier, slide that workout to the next day, and rarely double that workout up with another workout, but then just slide the schedule forward by a day.

因此，在这种情况下，我倾向于跳过一天并真正专注于恢复，然后，正如我之前提到的，将锻炼滑到第二天，并且很少将锻炼与另一次锻炼加倍，但随后只需将时间表向前滑动一天。

But I really try and strive, that is, I really try to double up at least some workouts later in the week in that case so that I can get back on schedule of starting the seven-day protocol again on the same day.

但我真的很努力，也就是说，在这种情况下，我真的尝试在本周晚些时候至少加倍一些锻炼，这样我就可以在同一天再次按计划重新开始为期 7 天的方案。

I don't want to be excessively vague there.

我不想在那里说得太含糊。

What I'm trying to say is I try and adhere to the same schedule, but if I get a poor night's sleep, I'll just simply skip the workout the next day, slide the workout forward.

我想说的是，我尝试并遵守相同的时间表，但如果我晚上睡眠不好，我会简单地跳过第二天的锻炼，将锻炼向前滑动。

There is one exception to that, and it's an important exception, which is there are times when I've not slept well, or I've had some particularly stressful event the day before and haven't slept well, but I'm able to do so-called NSDR, non-sleep deep rest, the next day.

有一个例外，而且是一个重要的例外，那就是有时我睡得不好，或者前一天发生了一些特别有压力的事件而睡得不好，但第二天我可以进行所谓的 NSDR，即非睡眠深度休息。

So there have been times when I've only got three or four hours of sleep the night before and I'm feeling really behind the ball the next morning, but I really want to get my workout in.

所以有时候我前一天晚上只睡了三四个小时，第二天早上我就感觉自己很疲惫，但我真的很想开始锻炼。

So instead what I will do is a 10, but ideally in that case, a 30 or even 60 minutes non-sleep deep rest.

因此，我会做 10 分钟，但理想情况下，30 甚至 60 分钟的非睡眠深度休息。

And there's a 10-minute non-sleep deep rest protocol read by me.

我读了一份 10 分钟非睡眠深度休息方案。

But it is a non-spiritual, non-mystical, science-supported, non-sleep deep rest protocol available on YouTube.

但它是一种非精神、非神秘、有科学支持、非睡眠的深度休息方案，可在 YouTube 上找到。

You can simply put my name, Huberman, put NSDR, and Virtusan, V-I-R-T-U-S-A-N, into YouTube, and you'll find that script.

您只需将我的名字 Huberman、NSDR 和 Virtusan、V-I-R-T-U-S-A-N 放入 YouTube，您就会找到该脚本。

There are other NSDR scripts that you can find now on Spotify and on YouTube.

您现在可以在 Spotify 和 YouTube 上找到其他 NSDR 脚本。

And if you fall asleep during those non-sleep deep rest scripts, that's great.

如果您在这些非睡眠深度休息脚本中睡着了，那就太好了。

And if you don't, you will also find that it will restore your ability to perform mental and physical work.

如果你不这样做，你也会发现它会恢复你进行脑力和体力工作的能力。

So there are times when I haven't gotten as much sleep as I would like or I'm feeling a bit more stressed for whatever reason, and I'll do NSDR and then I will go train, and that often works fabulously well for me.

所以有时候我没有得到我想要的足够的睡眠，或者无论出于什么原因我感到压力更大，我会做 NSDR，然后我会去训练，这对我来说通常非常有效。

And then I don't have to skip a workout entirely just because I didn't get a good night's sleep.

然后我就不必仅仅因为我没有睡个好觉而完全跳过锻炼。

A lot of people ask whether or not you should train fasted or fed, and this is a very controversial area.

很多人问是否应该空腹或进食训练，这是一个非常有争议的领域。

I personally prefer to do my cardiovascular work not having eaten anything in the previous three to 10 hours.

我个人更喜欢在过去 3 到 10 小时内不吃任何东西来进行心血管工作。

And typically that's because I wake up and I'll do the cardiovascular training within about an hour of waking up.

通常这是因为我醒来后，我会在醒来后大约一个小时内进行心血管训练。

Sometimes later because my first meal generally falls, generally, not always, falls around 11:00 a.m.

有时会晚一些，因为我的第一顿饭通常会在上午 11:00 左右发生，但通常（并非总是如此）。

I don't do any kind of formal intermittent fasting, but typically my meal schedule is somewhere between 11:00 a.m.

我不进行任何正式的间歇性禁食，但通常我的用餐时间是上午 11:00 到上午 11:00 之间。

and my last bite of food is around 8:00 p.m.

我最后一口食物是晚上 8:00 左右。

But I'm not super strict about that.

但我对此并不是非常严格。

I might eat as late as 9:00 p.m.

我可能会最晚吃到晚上 9:00。

and I might eat something at 10:00 a.m.

我可能会在上午 10:00 吃点东西

If I wake up really hungry, I might have something before 11:00 a.m.

如果我醒来时真的很饿，我可能会在上午 11:00 之前吃点东西。

I'm not neurotic about it.

我对此并不神经质。

But in terms of training, I like to train fasted, and that includes the resistance training workouts and those come early in the day for me.

但在训练方面，我喜欢禁食训练，其中包括阻力训练以及每天早些时候进行的训练。

And typically, if I'm going to train legs on Monday, for instance, which is when I train legs, I'll make sure that the night before I'm ingesting some starch, some carbohydrate, like rice or pasta or something of that sort, to make sure that when I do that morning leg workout, I have enough glycogen in the muscles, et cetera.

通常，如果我要在周一训练腿部，例如，当我训练腿部时，我会确保在前一天晚上摄入一些淀粉，一些碳水化合物，如米饭或面食或类似的东西，以确保当我早上进行腿部训练时，我的肌肉中有足够的糖原，等等。

Again, nutrition is a somewhat controversial area.

再次强调，营养是一个颇有争议的领域。

In fact, it can evoke very strong feelings because I know we've got vegans and we've got omnivores and we've got carnivores and people who are keto.

事实上，它可以唤起非常强烈的感觉，因为我知道我们有素食主义者，我们有杂食动物，我们有肉食动物和酮类人。

This isn't really the format for us to get into all of that.

这实际上并不是我们了解所有这些内容的格式。

I think the rule to follow is figure out what optimizes your training for your particular training goals.

我认为要遵循的规则是找出什么可以优化您的特定训练目标的训练。

For me, that most often means training fasted and then eating pretty soon after I train.

对我来说，这通常意味着禁食训练，然后在训练后不久就进食。

And if it's a high-intensity resistance training workout, and frankly, all of my resistance training workouts are pretty high intensity.

如果这是高强度的阻力训练，坦率地说，我所有的阻力训练都是相当高强度的。

I'm not going to failure on every set, but at least say about 30% of those sets I'm going to failure.

我不会在每组比赛中都失败，但至少可以说，其中大约 30% 的组比赛我会失败。

And the other sets I'm working very hard nonetheless.

尽管如此，其他组我仍然非常努力。

Well, then I eat some starches after I train, and I also ingest some protein in the form of a protein drink or a meal that includes some protein food.

好吧，那么我在训练后会吃一些淀粉，我还会以蛋白质饮料或包含一些蛋白质食物的膳食的形式摄入一些蛋白质。

But I don't like to eat before I do resistance training, or at least not within the hour or two before I do resistance training.

但我不喜欢在进行阻力训练之前吃东西，或者至少在进行阻力训练之前的一两个小时内不喜欢吃东西。

There are exceptions to that, and I should say that the same basically applies to endurance work.

但也有例外，我应该说，这基本上也适用于耐力训练。

If I'm going to head out for a run, typically I don't want my belly full of food or any food at all.

如果我要出去跑步，通常我不希望肚子里充满食物或根本不吃任何食物。

But there are times where I wake up hungry and I very much need to eat something, or I have something scheduled socially, like a breakfast, and I'll have that breakfast, and then an hour or 90 minutes later, I'll do my workout because I want to make sure that I finish the workout.

但有时我醒来时很饿，我非常需要吃点东西，或者我在社交上安排了一些东西，比如早餐，我会吃早餐，然后一小时或 90 分钟后，我会进行锻炼，因为我想确保完成锻炼。

I, again, am not neurotically attached to training fasted or fed.

再说一次，我对禁食或进食训练并不神经质。

For me, fasted is preferred, but if I have to train fed, better to train than to not train at all.

对我来说，禁食是首选，但如果我必须进食训练，训练总比不训练好。

We haven't talked so much about flexibility yet, but we did an entire episode of the Huberman Lab podcast on flexibility, and I encourage you to check out that episode if you're interested in increasing your flexibility.

我们还没有讨论太多关于灵活性的问题，但是我们制作了关于灵活性的 Huberman Lab 播客的一整集，如果您有兴趣提高灵活性，我鼓励您查看该集。

But the basic takeaway from that episode is that if you look at what I like to call the center of mass of the research, that is most of the studies and what the conclusions of most of the quality studies point to, so not the exceptions, but the kind of general rules that have been gleaned over time from multiple labs over multiple decades, et cetera, what you find is that static stretching, that is holding a stretch, and in fact exhaling and relaxing the midsection and torso and Relaxing into the stretch as opposed to staying full of air and tense, but mentally and physically relaxing into the stretch, but not stretching maximally.

但那一集的基本要点是，如果你看看我所说的研究的重心，那就是大多数研究和大多数高质量研究的结论所指出的，所以不是例外，而是几十年来从多个实验室收集的一般规则，等等，你会发现静态拉伸，即保持拉伸，实际上是呼气和放松腹部和躯干，并放松到拉伸状态，而不是静态拉伸。保持充满空气和紧张，但在伸展时精神和身体放松，但不是最大限度地伸展。

That is, not extending as far as you possibly can go, but more like 60% or even less.

也就是说，不是尽可能地延伸，而是 60% 甚至更少。

And then holding those static stretches for anywhere from 30 to 60 seconds and then repeating.

然后保持这些静态伸展 30 到 60 秒，然后重复。

Doing that two or three times throughout the week for multiple muscle groups, so it could be for your quadriceps, could be for hamstrings, for your lats.

每周为多个肌肉群做两到三次，所以它可能是针对你的股四头肌，可能是针对腿筋，针对你的背阔肌。

There are protocols out there.

那里有协议。

In fact, we have a newsletter that is focused entirely on protocols for flexibility and stretching.

事实上，我们有一份时事通讯完全专注于灵活性和扩展性的协议。

You can find that again by going hubermanlab.com.

您可以通过访问 hubermanlab.com 再次找到它。

You don't even need to sign up for the newsletter, although we invite you to if you like, but you can simply go there, scroll down to the flexibility newsletter, and all the protocols are there for each of the muscle groups, et cetera.

您甚至不需要注册时事通讯，尽管如果您愿意，我们会邀请您注册，但您只需前往那里，向下滚动到灵活性时事通讯，所有协议都适用于每个肌肉群等。

But what I typically try and do is some stretching in the evening, because I train in the morning, as I'm perhaps getting ready for bed or if the TV is on, which in our house doesn't typically go on because we don't have a TV.

但我通常会在晚上尝试做一些伸展运动，因为我在早上训练，因为我可能准备睡觉或者电视开着，而我们家里通常不会开电视，因为我们没有电视。

But of course, there are computers, and people are on their computers, et cetera.

但当然，有计算机，人们也在计算机上，等等。

Well, I'll try and do some stretching while I do that.

好吧，我会在这样做的同时尝试做一些伸展运动。

I also have a standing desk, so during the day at work, regardless of whether or not I train that morning or not, or I'm going to train in the afternoon, I'll try and do some static stretching for my hamstrings, my quads, my lats, my shoulders, my back.

我还有一张站立式办公桌，所以白天工作时，无论早上是否训练，或者下午是否训练，我都会尝试对我的腿筋、股四头肌、背阔肌、肩膀、背部进行一些静态拉伸。

Really doesn't take much time, and I really try to space that out throughout the week, which, if you look at the peer-reviewed research, matches well to what's known to be most effective, which are going to be short, repeated sessions, ideally every day.

确实不需要太多时间，而且我真的尝试在整个星期内安排时间，如果你看看同行评审的研究，这与已知的最有效的方法非常匹配，这将是短期的、重复的会议，最好是每天进行。

But truth told, I fail.

但说实话，我失败了。

I categorically fail.

我绝对失败了。

I was about to think of whether or not I ever stretch every day.

我正要考虑我是否每天都做伸展运动。

I fail to do it every day, but I get about three or so stretching sessions in per week.

我无法每天都这样做，但每周我会进行大约三次伸展运动。

And again, it's just static hold, trying to really relax into the stretch.

再说一次，这只是静态保持，试图真正放松到伸展状态。

Now, the relax into the stretch is something has been talked about in martial arts circles, and Pavel Tsatsouline has an excellent book on stretching.

现在，从放松到伸展已成为武术界的热门话题，Pavel Tsatsouline 有一本关于伸展的优秀书籍。

We can provide a link to that.

我们可以提供一个链接。

It talks about this.

它谈到了这一点。

Has a lot to do with relaxation of the nervous system and the way that the nerves innervate muscles and allow for stretch, if you will.

如果你愿意的话，与神经系统的放松以及神经支配肌肉并允许伸展的方式有很大关系。

Also, the way that the tendons and ligaments are innervated by nerves.

此外，肌腱和韧带受神经支配的方式。

The converse is also true, and here, again, this is a principle that Pavel has put forth.

反之亦然，这也是帕维尔提出的原则。

I believe he calls it irradiation, meaning irradiating out or emanating out from a source, which is that while exhaling and relaxing the torso, the midsection, some people call it the core, although some people don't like that term, can facilitate relaxation and stretching through a larger range of motion.

我相信他称之为辐射，意思是从一个源头辐射出去或散发出来，也就是在呼气和放松躯干、中段的同时，有些人称之为核心，尽管有些人不喜欢这个词，可以通过更大范围的运动来促进放松和伸展。

So too can contracting the core, the midsection, or gripping very tightly with the fist can facilitate muscular contraction because of the way that the nervous system heavily, we can even say overrepresents the fists in the brain.

因此，收缩核心、腹部或用拳头握紧都可以促进肌肉收缩，因为我们甚至可以说，神经系统在大脑中过度代表了拳头。

And so how would you apply this to your overall foundational fitness protocol?

那么您如何将其应用到您的整体基础健身方案中呢？

Well, it turns out that let's say you're doing a movement that involves one limb moving and then the other.

好吧，事实证明，假设您正在做一项涉及一侧肢体移动，然后另一侧肢体移动的运动。

Let's say it's bicep curls, just for sake of example.

举例来说，我们假设这是二头肌弯举。

It turns out that you will actually be stronger in moving that dumbbell with the arm that happens to be moving if you grip the handle very tightly, but also grip the handle of the opposite dumbbell very tightly.

事实证明，如果你紧紧握住手柄，同时也紧紧握住对面哑铃的手柄，那么你在用正在移动的手臂移动哑铃时实际上会更有力。

Now, that said, in between sets, I encourage you to do the opposite, to try and completely relax in between sets, combine that with a physiological sigh.

现在，也就是说，在组间休息时，我鼓励你做相反的事情，尝试在组间完全放松，并将其与生理叹息结合起来。

And then when the next set commences, employ that very strong grip, both, again, of the weight that's moving and the weight that at that moment might be stationary or in isometric position.

然后，当下一组开始时，再次使用非常有力的握力，无论是移动的重量还是当时可能静止或处于等长位置的重量。

So the nervous system, of course, is what controls muscles, and that operates in both directions.

所以神经系统当然是控制肌肉的，并且是双向运作的。

If you want to relax, try and use long exhales, maybe even physiological sighs, and really concentrate on mentally and physically relaxing, in particular, your core and your fists.

如果你想放松，尝试长长的呼气，甚至是生理上的叹息，真正集中精力放松身心，特别是你的核心和拳头。

And if you want to generate force, you want to move a heavy barbell or dumbbell, you want to do a chin-up with the maximal force, that's when you can employ the opposite, which would be to grip the bar or dumbbell, et cetera, very tightly, and you want to contract your core or even fill your body with air as they say, plug all the leaks, et cetera.

如果你想产生力量，你想移动一个沉重的杠铃或哑铃，你想用最大的力量做引体向上，这时你可以采取相反的方法，那就是非常紧地握住杠铃或哑铃等，你想收缩你的核心，甚至像他们所说的那样让你的身体充满空气，堵住所有的漏洞，等等。

So this gets into kind of form and movement, which is an extensive, near infinite landscape of discussion, again, that we don't have time to go into.

因此，这涉及到某种形式和运动，这是一个广泛的、近乎无限的讨论领域，我们没有时间深入讨论。

I just wanted to mention those two nervous system-related tips because I suppose as a neuroscientist, they appeal to me because they are grounded in fundamental principles of how the nervous system innervates muscle, and I know that they will benefit you the first time you use them and every time.

我只是想提一下这两个与神经系统相关的技巧，因为我想作为一名神经科学家，它们对我很有吸引力，因为它们基于神经系统如何支配肌肉的基本原理，而且我知道它们会让你在第一次和每次使用它们时受益。

Speaking of grip and nervous system and fitness and longevity, Dr. Peter Attia, who's a medical doctor, was a guest on the Huberman Lab podcast and provided an enormous wealth of information on that podcast episode.

谈到抓力、神经系统、健康和长寿，彼得·阿蒂亚博士是一名医生，他是休伯曼实验室播客的嘉宾，并提供了有关该播客节目的大量信息。

I really encourage you to check it out when you have time.

我真的鼓励你有时间的时候去看看。

And of course, has his own spectacular podcast, "The Drive with Peter Attia." Peter, Dr. Attia, I should say, often talks about certain movements or exercises that you should perform, not just to improve your fitness, but also to touch into or measure how fit you are and how well you are progressing toward a long lifespan and health span.

当然，还有他自己精彩的播客“Peter Attia 的驾驶之旅”。我应该说，阿蒂亚博士彼得经常谈论您应该进行的某些运动或练习，不仅是为了改善您的健康状况，也是为了了解或衡量您的健康状况以及您在延长寿命和健康方面的进展情况。

And one of those includes the ability to hang from a bar for a minute or longer.

其中之一包括能够在杆上悬挂一分钟或更长时间。

And there are a number of different expectations that one can have of how long they should be able to hang from a bar, depending on their age and their fitness level, et cetera.

人们对于自己能够在酒吧上吊多久有多种不同的期望，具体取决于他们的年龄和健康水平等。

Please check out Dr. Attia's podcast and his various social media sites to get more information on that.

请查看 Attia 博士的播客和他的各种社交媒体网站，以获取更多相关信息。

But what I can tell you is that if you're going to hang from a bar and you want to hang from that bar as long as possible, which turns out to be an interesting and important metric of your health, then gripping the bar very tightly will actually help.

但我可以告诉你的是，如果你要挂在杠上，并且你想挂在杠上尽可能长的时间（事实证明这是衡量你的健康的一个有趣且重要的指标），那么紧紧握住杠实际上会有所帮助。

Earlier, we talked about whether or not to train if you're sleep deprived and how to recover from, what I would say is moderate sleep deprivation by doing NSDR, as opposed to total sleep deprivation, like being up all night or having a truly miserable night, in which case, I think you should just skip training the next day and slide it forward.

早些时候，我们讨论了如果你睡眠不足是否要训练以及如何恢复，我想说的是通过 NSDR 进行中度睡眠剥夺，而不是完全睡眠剥夺，比如彻夜不眠或度过一个真正痛苦的夜晚，在这种情况下，我认为你应该跳过第二天的训练并将其向前推进。

Now, a similar issue comes up from time to time Where people wonder whether or not they should train or not if they are sick.

现在，类似的问题时不时就会出现，人们想知道如果自己生病了是否应该训练。

And here there's all sorts of crazy gym lore and sport-specific lore.

这里有各种疯狂的健身传说和特定运动的传说。

For instance, I used to hear this.

例如，我曾经听到过这样的说法。

When I ran cross country, there was this adage that if the symptoms were from the neck up, you could still train.

当我越野跑时，有这样一句话：如果症状是从颈部以上开始的，你仍然可以训练。

That is, if you were really congested and you had a headache, you could still run, whereas if it was in your chest and in your lungs, you couldn't run.

也就是说，如果你真的很堵塞并且头痛，你仍然可以跑步，而如果你的胸部和肺部有堵塞，你就不能跑步。

I don't think there's any data whatsoever to support whether or not that's true or whether it's not true.

我认为没有任何数据可以支持这是否属实。

For myself, and because my general goal is to be training and fit over time, but also to include general health in the fitness equation, that is, to not be sick or chronically sick and certainly not to get other people sick.

对于我自己来说，因为我的总体目标是随着时间的推移进行训练和健身，但也要将总体健康纳入健身方程，即不生病或慢性病，当然也不让其他人生病。

If I have a little tiny sniffle, like I think I might be getting sick, even then, I'm a little cautious in the sense that I'm not going to do my typical workout.

如果我有点轻微的流鼻涕，就像我认为我可能生病了一样，即使那样，我也会有点谨慎，因为我不会进行典型的锻炼。

I might stop it about 15 minutes earlier, and I would do that not by neglecting any body parts or anything of that sort, if it's a weight training workout, by simply reducing the total number of sets.

我可能会提前大约 15 分钟停止训练，如果是重量训练，我会通过简单地减少总组数来做到这一点，而不是忽视任何身体部位或类似的东西。

I probably wouldn't do any sets to failure.

我可能不会做任何组到失败。

If I did, I might reduce the total number or percentage of sets to failure from about 30% of sets to maybe closer to 10% of sets, something like that.

如果我这样做，我可能会将失败的组数或百分比从大约 30% 的组数减少到接近 10% 的组数，类似的事情。

And if it was endurance work, I might throttle back by 10 or 20%, and I will shorten the total duration of the workout.

如果是耐力训练，我可能会减少 10% 或 20%，并且会缩短训练的总持续时间。

And I often find that because of the known, yes, peer-reviewed, known immune system-enhancing effects of exercise, sometimes that alone will allow me to avoid getting sick.

我经常发现，由于众所周知的、经过同行评审的、已知的运动增强免疫系统的作用，有时仅凭这一点就可以让我避免生病。

But of course, I'm also careful to get home, take a hot shower, not stress myself out if I can, avoid getting myself stressed out, and focus on sleep, NSDR, other forms of recovery, good nutrition, et cetera.

但当然，我也会小心地回家，洗个热水澡，尽可能不要让自己压力过大，避免让自己压力过大，并专注于睡眠、NSDR、其他形式的恢复、良好的营养等等。

If, however, I have a real sniffle, a cold, I'm not feeling well, or I think I might be coming down with a flu, I absolutely do not train, and I don't get back into training of any kind until I'm completely recovered.

然而，如果我真的流鼻涕、感冒、感觉不舒服，或者我认为我可能得了流感，我绝对不会训练，而且在完全康复之前我不会重新进行任何形式的训练。

So what I'm basically saying is that no, I don't believe you should train if you're sick.

所以我基本上想说的是，不，我认为如果你生病了就不应该训练。

And perhaps equally importantly, when you come back from a layoff of any kind, whether or not because of illness or for whatever reason, I do believe that because your body is a bit untrained, it's not ideal to jump right back into maximal training and to take one, maybe two weeks of ramping up to the full duration and intensity of workouts that then I would continue ongoing for however many cycles I can complete before I hit another sickness, or I hit another gap in my schedule due to family obligations or other obligations, et cetera.

也许同样重要的是，当你从任何形式的裁员中回来时，无论是因为疾病还是出于任何原因，我确实相信，因为你的身体有点未经训练，所以立即跳回最大训练并进行一周，也许两周的锻炼到完整的持续时间和强度是不理想的，然后我会继续进行尽可能多的周期，然后我会再次生病，或者由于家庭义务或其他义务而在我的日程安排中遇到另一个空白，等等。

So we've covered a lot of tools and protocols and variables related to fitness, but we have by no means covered all the available tools and protocols and variables.

因此，我们已经涵盖了许多与健身相关的工具、协议和变量，但我们绝不涵盖所有可用的工具、协议和变量。

Before we wrap up, I do want to emphasize one tool.

在结束之前，我想强调一种工具。

It's a very easy, in fact, zero cost, very low time commitment tool, and this was one that was provided, again, by Dr. Andy Galpin when he was on the Huberman Lab podcast.

事实上，这是一种非常简单、零成本、非常低时间投入的工具，这是安迪·加尔平博士在休伯曼实验室播客上再次提供的。

And it's a tool that there's excellent research to support the effectiveness of and that I do believe should come at the end of every training session, and that's to do three to five minutes of deliberately slow breathing.

这是一个有出色的研究支持其有效性的工具，我确实相信应该在每次训练结束时使用它，那就是故意缓慢呼吸三到五分钟。

It sounds so simple.

听起来很简单。

Three to five minutes of deliberately slowed breathing.

故意放慢呼吸三到五分钟。

So this could be while you're in the shower or when you arrive at your car.

因此，这可能是在您洗澡时或到达汽车时。

You might sit in your car quietly and do that if you have time, or maybe even while you're driving back to or onto your next destination, just to really slow down your breathing, to really look at the recovery period that has to follow each training session, and of course, during which the adaptations, the changes that make you more fit than you were going into the exercise occur.

如果有时间，或者甚至在开车返回或前往下一个目的地时，您可以安静地坐在车里这样做，只是为了真正放慢呼吸，真正观察每次训练后必须进行的恢复期，当然，在此期间会发生适应和变化，使您比开始锻炼时更健康。

And that three to five minutes of deliberately slowed breathing has been shown in Andy's group and in related experiments, not exactly the same, but related experiments in our laboratory and in other laboratories, to really so-called downshift the nervous system and really set you up for maximal recovery, rapid recovery, and allow you to lean into the next training session with full intensity when that training session eventually arrives.

安迪的小组和相关​​实验已经证明了三到五分钟的故意减慢呼吸，虽然不完全相同，但在我们实验室和其他实验室进行了相关实验，真正所谓的降低神经系统的速度，真正为你的最大恢复、快速恢复做好准备，并让你在训练最终到来时以充分的强度投入到下一次训练中。

So it's a very simple tool, but a very potent tool for your overall fitness.

因此，它是一个非常简单的工具，但对于您的整体健身来说却是一个非常有效的工具。

So thank you for joining me for this discussion of what I'm calling a foundational, or I guess we could even get bold and call it an optimal fitness protocol, although the word optimal is a tricky one.

因此，感谢您与我一起讨论我所说的基础，或者我想我们甚至可以大胆地将其称为最佳健身协议，尽管“最佳”这个词是一个棘手的词。

There's no real optimal fitness protocol.

不存在真正的最佳健身方案。

And today what I've really tried to focus on is this foundational protocol because it does allow you to check off most if not all the boxes related to strength, endurance, hypertrophy, speed, power, flexibility.

今天我真正想要关注的是这个基础协议，因为它确实允许你勾选大多数（如果不是全部）与力量、耐力、肥大、速度、爆发力、灵活性相关的方框。

It will also teach you how to regulate your nervous system up and down, that is to ramp up and focus mind-muscle link, et cetera, and then quickly calm down physiological size, three to five-minute decompress breathing at the end of training, et cetera.

它还会教你如何上下调节你的神经系统，即加强和集中精神肌肉联系等，然后快速平静生理尺寸，训练结束时三到五分钟的减压呼吸等。

Really, even though I talked about the protocol that I follow, and again, that we will provide as a newsletter at hubermanlab.com if you want to look at it in more detail.

确实，尽管我谈到了我遵循的协议，但如果您想更详细地了解它，我们将在 hubermanlab.com 上以时事通讯的形式提供。

Even though we talked about it in the context of what I do, again, I really want to emphasize that this protocol and the description of this protocol and all its variables is really for you and for you to tailor to your specific needs.

尽管我们在我所做的事情的背景下讨论了它，但我真的想再次强调，该协议以及该协议的描述及其所有变量确实适合您，并且适合您根据您的特定需求进行定制。

So please take the protocol into consideration, but do not treat it as holy.

所以请考虑协议，但不要将其视为神圣。

Treat it as a starting point from which you can adapt it to your specific fitness needs.

将其视为一个起点，您可以根据自己的特定健身需求进行调整。

If you're learning from and/or enjoying the Huberman Lab podcast, please subscribe to our YouTube channel.

如果您正在学习和/或享受 Huberman Lab 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 Huberman Lab podcast on Spotify and Apple.

此外，请订阅 Spotify 和 Apple 上的 Huberman Lab 播客。

And on both Spotify and Apple, you also have the opportunity to leave us up to a five-star review.

在 Spotify 和 Apple 上，您还有机会给我们留下五星级的评价。

If you have questions for us or comments about the information we've covered or suggestions about future guests, please put those in the comment section on YouTube.

如果您对我们有疑问、对我们所报道的信息有意见或对未来嘉宾有建议，请在 YouTube 的评论部分中留言。

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 of today's episode.

另请查看今天节目开头提到的赞助商。

That's the best way to support the Huberman Lab podcast.

这是支持 Huberman 实验室播客的最佳方式。

Not so much today, but in many previous episodes of the Huberman Lab podcast, we talk about supplements.

今天不多，但在 Huberman Lab 播客的许多之前的剧集中，我们谈论了补充剂。

While supplements aren't necessary for everybody, many people derive tremendous benefit from them for things like enhancing sleep and focus and hormone optimization.

虽然补充剂并不是每个人都需要的，但许多人从它们中获得了巨大的好处，例如增强睡眠、注意力和荷尔蒙优化。

The Huberman Lab podcast has partnered with Momentous Supplements.

Huberman Lab 播客与 Momentous Supplements 合作。

If you'd like to see the supplements that the Huberman Lab podcast has partnered with Momentous on- You can go to Live Momentous, spelled O-U-S, so livemomentous.com/huberman, and there you'll see a number of the supplements that we talk about regularly on the podcast.

如果您想查看 Huberman Lab 播客与 Momentous 合作的补充品，您可以访问 Live Momentous，拼写为 O-U-S，即 livemomentous.com/huberman，在那里您会看到我们在播客上定期讨论的一些补充品。

I should just mention that that catalog of supplements is constantly being updated.

我只想提一下，补充剂目录正在不断更新。

As mentioned at the beginning of today's episode, the "Huberman Lab" podcast has now launched a premium channel.

正如今天节目开头提到的，“Huberman Lab”播客现已推出付费频道。

That premium channel will feature monthly AMAs, or Ask Me Anythings, where I answer your questions in depth, as well as other premium resources.

该高级频道将提供每月 AMA（即“问我任何问题”）以及其他高级资源，我将在其中深入回答您的问题。

If you'd like to subscribe to the premium channel, you can simply go to hubermanlab.com/premium.

如果您想订阅高级频道，只需访问 hubermanlab.com/premium。

I should mention that the proceeds from the premium channel go to support the standard "Huberman Lab" podcast, which will continue to be released every Monday per usual, as well as supporting various research projects done on humans to create the sorts of tools for mental health, physical health, and performance that you hear about on the "Huberman Lab" podcast.

我应该提到的是，高级频道的收益将用于支持标准的“Huberman Lab”播客，该播客将继续每周一照常发布，并支持针对人类进行的各种研究项目，以创建您在“Huberman Lab”播客中听到的各种针对心理健康、身体健康和表现的工具。

Again, it's hubermanlab.com/premium to subscribe.

再次强调，可以通过 hubermanlab.com/premium 进行订阅。

It's $10 a month or $100 per year.

每月 10 美元或每年 100 美元。

If you haven't already subscribed to our zero-cost newsletter, we have what is called the Neural Network Newsletter.

如果您还没有订阅我们的零成本时事通讯，我们有所谓的神经网络时事通讯。

You can subscribe by going to hubermanlab.com, go to the menu, and click on Newsletter.

您可以通过访问 hubermanlab.com 进行订阅，进入菜单，然后单击新闻通讯。

Those newsletters include summaries of podcast episodes, lists of tools from the "Huberman Lab" podcast, and if you'd like to see previous newsletters we've released, you can also just go to hubermanlab.com, click on Newsletter in the menu, and you'll see various downloadable PDFs.

这些时事通讯包括播客剧集摘要、“Huberman Lab”播客中的工具列表，如果您想查看我们之前发布的时事通讯，您也可以访问 hubermanlab.com，单击菜单中的时事通讯，您将看到各种可下载的 PDF。

If you want to sign up for the newsletter, we just ask for your email.

如果您想订阅时事通讯，我们只需提供您的电子邮件即可。

We do not share your email with anybody, and again, it's completely zero cost.

我们不会与任何人分享您的电子邮件，而且这完全是零成本。

If you're not already following me on social media, it's hubermanlab on Twitter, on Facebook, and on Instagram.

如果您还没有在社交媒体上关注我，请关注 Twitter、Facebook 和 Instagram 上的 hubermanlab。

And at all three of those places, I cover topics and subject matter that are sometimes overlapping with the information covered on the "Huberman Lab" podcast, but that's often distinct from information on the "Huberman Lab" podcast.

在所有这三个地方，我涵盖的主题和主题有时与“Huberman Lab”播客中涵盖的信息重叠，但这通常与“Huberman Lab”播客上的信息不同。

Again, it's hubermanlab on all social media channels.

再说一遍，所有社交媒体渠道上都是 hubermanlab。

So thank you for joining me today for our discussion about building your optimal toolkit for fitness.

感谢您今天与我一起讨论如何构建最佳健身工具包。

And last but certainly 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。