How to Build Endurance in Your Brain & Body

如何增强大脑和身体的耐力

2025-04-17 | 官方页面 YouTube 官方音频

Andrew Huberman:

安德鲁·休伯曼：

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。

Andrew Huberman:

安德鲁·休伯曼：

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

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。

This podcast is separate from my teaching and research roles at Stanford.

这个播客与我在斯坦福大学的教学和研究角色是分开的。

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

然而，我的愿望和努力的一部分是将有关科学和科学相关工具的零成本消费者信息带给公众。

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。

Andrew Huberman:

安德鲁·休伯曼：

For the last month, four episodes to be exact, we've been discussing physical performance and skill learning.

在上个月，确切地说是四集，我们一直在讨论身体表现和技能学习。

We've talked about how to learn skills faster, whether or not those are skills for athletic performance, dance, music, things of that sort.

我们讨论了如何更快地学习技能，无论这些技能是运动表现、舞蹈、音乐还是诸如此类的技能。

We've also talked about how to gain strength and how to lose fat faster by leveraging the nervous system.

我们还讨论了如何通过利用神经系统来增强力量和更快地减肥。

Things like shiver and nonshiver, non-exercise activity-induced thermogenesis.

诸如颤抖和不颤抖、非运动活动引起的产热等。

We talked about how neurons can actually trigger accelerated fat loss.

我们讨论了神经元如何真正触发加速脂肪减少。

We talked about hypertrophy, also called muscle growth.

我们讨论了肥大，也称为肌肉生长。

And we covered everything from sets and reps, protocols, how long to stay in a cold ice bath, when to get out, how to keep shivering.

我们涵盖了从组数和次数、协议、在冰浴中待多久、何时退出、如何保持颤抖等所有内容。

We've covered a lot of tools and a lot of science.

我们已经介绍了很多工具和很多科学知识。

If you're interested in those things and you even perhaps want to learn a little bit about how we make energy, ATP, from carbohydrates or from fats, it's all covered in the previous four episodes.

如果您对这些事情感兴趣，甚至可能想了解一点关于我们如何从碳水化合物或脂肪中产生能量 ATP，这一切都在前四集中介绍过。

Andrew Huberman:

安德鲁·休伯曼：

This was going to be the time that we moved to a new topic entirely, but we are going to do one more episode in this series on physical performance, for the simple reason that you asked many questions about something that's vitally important, both for physical performance and long-term and short-term health, and that's endurance, and so today we are going to talk about endurance.

这将是我们完全转向一个新主题的时候，但我们将在本系列中再做一集有关身体表现的内容，原因很简单，您提出了许多关于对身体表现和长期和短期健康至关重要的问题，这就是耐力，所以今天我们将讨论耐力。

Now, if you're a strength athlete or you're not interested in endurance, don't depart just yet, because it turns out that there are ways to train endurance that are very different than I would've previously imagined.

现在，如果您是一名力量运动员或者您对耐力不感兴趣，请先不要离开，因为事实证明，训练耐力的方法与我之前想象的非常不同。

Andrew Huberman:

安德鲁·休伯曼：

If you only think about long runs, long swims, marathons, half marathons, 10Ks, 5Ks and that sort of thing puts you to sleep, kind of like Costello is snoring in the background right now; he's not a long-distance endurance athlete, that's for sure.

如果你只考虑长跑、长距离游泳、马拉松、半程马拉松、10公里、5公里之类的事情，就会让你入睡，就像科斯特洛现在在背景中打鼾一样；他不是一名长距离耐力运动员，这是肯定的。

If you're interested in those things or if you are averse to those things, I encourage you to continue listening because we are going to talk about a little bit of science and then some specific protocols that really define what endurance is, the four types of endurance, and ways to train those in concert with the other things that you might be doing, like weight training or skill training or yoga.

如果你对这些事情感兴趣或者你反对这些事情，我鼓励你继续听，因为我们将讨论一些科学知识，然后是一些真正定义什么是耐力的具体协议，四种类型的耐力，以及与你可能正在做的其他事情（如举重训练或技能训练或瑜伽）相结合的训练方法。

And if you are an endurance athlete, we are going to cover a lot of tools and science that I'm certain will also help enhance your training and performance in races or even just recreationally.

如果您是一名耐力运动员，我们将介绍许多工具和科学知识，我确信它们也将有助于提高您在比赛中甚至只是娱乐方面的训练和表现。

Andrew Huberman:

安德鲁·休伯曼：

The topic of endurance, I think, has been badly misrepresented, frankly, online, and when you start digging into the science and you start talking to real experts in this area, what you discover, what I've discovered, is that it's an incredibly interesting area because it teaches us so much about how our body and our brain use fuels and how we can control which fuels are used by our body and brain.

我认为，坦率地说，耐力这个话题在网上被严重歪曲了，当你开始深入研究科学并开始与该领域的真正专家交谈时，你会发现，我发现的是，这是一个非常有趣的领域，因为它教会了我们很多关于我们的身体和大脑如何使用燃料以及我们如何控制我们的身体和大脑使用哪些燃料的知识。

Today we will talk about the four kinds of endurance.

今天我们就来说说四种忍耐。

Andrew Huberman:

安德鲁·休伯曼：

We will also cover the topic of hydration, which might sound incredibly boring, like, "Okay, just drink more water." But it's really interesting because not only is hydration a limiting factor on performance, but there is a right way to hydrate and there is a wrong way to hydrate.

我们还将讨论补水的话题，这可能听起来非常无聊，比如“好吧，多喝水”。但这确实很有趣，因为补水不仅是性能的限制因素，而且补水方式也有正确的和错误的。

There actually is a formula that I'll teach you to know how much water to be drinking depending on your activity levels.

实际上，我会教你一个公式，根据你的活动水平知道应该喝多少水。

If that sounds like a simple thing like, "Oh, just tap off water until your urine runs clear," that's actually the wrong advice.

如果这听起来像是一个简单的事情，比如“哦，把水关掉，直到你的尿液变清澈”，这实际上是错误的建议。

It turns out that if you don't hydrate properly, you can see 20 to 30% reductions in performance, whether or not that's strength, whether not that's increasing hypertrophy, whether or not that's running, swimming, even mental performance.

事实证明，如果你没有适当补充水分，你的表现就会下降 20% 到 30%，无论是力量、肥大、跑步、游泳，甚至是智力表现。

Even if you're not an athlete or a recreational athlete at all, I encourage you to stay tuned for the part about hydration.

即使您根本不是运动员或休闲运动员，我也鼓励您继续关注有关补水的部分。

We're going to cover, as usual, a little bit of science, and then we're going to dive right into protocols that you can apply if you like and if you deem those correct and safe for you.

像往常一样，我们将介绍一些科学知识，然后我们将直接深入研究您可以应用的协议，如果您愿意并且您认为这些协议对您来说是正确且安全的。

Andrew Huberman:

安德鲁·休伯曼：

Before we dive into all that, I want to make an important announcement, which is all the episodes of the Huberman Lab podcast are now housed on a single website, which is hubermanlab.com.

在我们深入讨论这一切之前，我想发布一个重要声明，即 Huberman Lab 播客的所有剧集现在都集中在一个网站上，即 hubermanlab.com。

If you go to hubermanlab.com, you can find all the episodes in YouTube, Apple and Spotify format with links there.

如果您访问 hubermanlab.com，您可以找到 YouTube、Apple 和 Spotify 格式的所有剧集，并附有链接。

The website is also searchable, so if you go into the little search function, which you'll find very easily, and you put in, for instance, creatine or sleep or ice bath or sauna, it will take you to the specific episodes that contain that information.

该网站也是可搜索的，因此，如果您进入小搜索功能（您会很容易找到该功能），然后输入肌酸、睡眠、冰浴或桑拿等内容，它将带您进入包含该信息的特定剧集。

Andrew Huberman:

安德鲁·休伯曼：

And in addition, if you go to the website, hubermanlab.com, you have the opportunity to sign up for what we call the Huberman Lab Neural Network.

此外，如果您访问 hubermanlab.com 网站，您还有机会注册我们所说的 Huberman Lab 神经网络。

The Huberman Lab Neural Network is a zero-cost resource where once a month, perhaps more often, you'll receive an email newsletter, and that newsletter will contain specific protocols, announcements, attachments of PDFs and things of that sort, of protocols, tools, and science from the podcast.

Huberman 实验室神经网络是一种零成本资源，每月一次（也许更频繁），您会收到一封电子邮件通讯，该通讯将包含来自播客的特定协议、公告、PDF 附件以及类似的协议、工具和科学内容。

We will also make any announcements about live lectures, which at some point I'll probably start doing in various cities in the U.S. and probably around the world as well, as well as other things that I think would be really useful to you.

我们还将发布有关现场讲座的任何公告，在某个时候我可能会开始在美国的各个城市甚至世界各地进行现场讲座，以及我认为对您真正有用的其他事情。

All, of course, at zero cost.

当然，这一切都是零成本。

That's hubermanlab.com.

订阅神经网络通讯。

You can find that in the menu tab or it might pop up when you get there.

您可以在菜单选项卡中找到它，或者当您到达那里时它可能会弹出。

I hope you will join.

as a final announcement, if you're not already following us on Instagram, you can go to Huberman Lab on Instagram.

作为最终公告，如果您尚未在 Instagram 上关注我们，您可以前往 Instagram 上的 Huberman Lab。

If you do that, I often make announcements and release protocols and links to protocols and things there as well.

如果你这样做，我经常会发布公告并发布协议以及协议和其他内容的链接。

Andrew Huberman:

安德鲁·休伯曼：

I briefly want to touch on something from the previous episode, which is that if you are somebody that is trying to increase muscle strength and or size, or if you're simply somebody who doesn't want to increase muscle strength and size and you just want to maintain the musculature that you have, it's vital that you perform at least five sets of resistance training per muscle per week.

我简单地想谈一下上一集中的一些内容，那就是，如果你是一个想要增加肌肉力量和/或大小的人，或者如果你只是一个不想增加肌肉力量和大小而只想保持现有的肌肉组织的人，那么每周对每块肌肉进行至少五组阻力训练是至关重要的。

If we don't do that, we lose muscle over time, and that is one reason among many to have a regular resistance-training protocol.

如果我们不这样做，随着时间的推移，我们会失去肌肉，这也是定期进行阻力训练的众多原因之一。

Andrew Huberman:

安德鲁·休伯曼：

Nobody wants to start resembling a folded-over envelope or a melted candle.

没有人愿意开始模仿折叠的信封或融化的蜡烛。

No one wants to have challenges getting up out of a chair or off the ground.

没有人愿意从椅子上站起来或离开地面时遇到挑战。

Maintaining musculature is vital, not just to our immediate health, but to our long-term health trajectory.

维持肌肉组织至关重要，不仅对我们当前的健康，而且对我们的长期健康轨迹也至关重要。

I just want to emphasize that point.

我只是想强调这一点。

If you're curious about the sets, the reps, how close to failure to go or not go, whether or not you should be doing your cardiovascular training before or after your weight training, all of that is in the previous episode, right down to the details, and I like to think made simple for you to understand.

如果你对组数、次数、距离失败有多近感到好奇，是否应该在举重训练之前或之后进行心血管训练，所有这些都在上一集中，详细到了细节，我希望让你能够简单地理解。

But I do strongly believe that resistance training, whether or not it's with body weight or bands or weights or simply lifting rocks in the yard or logs in the yard, is vital for our systemic physiology and our overall health, and that includes our brain health.

但我坚信，阻力训练，无论是使用体重、弹力带或重物，还是只是举起院子里的石头或院子里的原木，对于我们的全身生理机能和整体健康至关重要，其中包括我们的大脑健康。

I describe the reasons for that and the mechanisms in the previous episode.

我在上一集中描述了其原因和机制。

Andrew Huberman:

安德鲁·休伯曼：

Today, I'd like to talk about endurance and how to build endurance and how to use endurance for the health of your entire body.

今天，我想谈谈耐力，以及如何建立耐力以及如何利用耐力来促进整个身体的健康。

Endurance, as the name suggests, is our ability to engage in continuous bouts of exercise, or continuous movement, or continuous effort of any kind.

顾名思义，耐力是我们进行连续锻炼、连续运动或任何类型的连续努力的能力。

I do believe that our ability to engage in activities that we call endurance training, or physical endurance activities, do have carry over to mental performance of things that require long-term effort.

我确实相信，我们从事耐力训练或身体耐力活动的能力确实会影响到需要长期努力的事情的心理表现。

I'll touch on that at the end and why there's reason to believe that there's a biological crossover between those two things.

我将在最后谈到这一点，以及为什么有理由相信这两件事之间存在生物交叉。

I don't think it's simply the case that if you train yourself to be a strength and speed athlete and to do short bouts of exercise that are very intense that you can only do mental work that's of short bouts and very intense.

我认为，如果你把自己训练成一名力量和速度运动员，并进行短时间、高强度的运动，那么你就只能做短时间、高强度的脑力劳动。

Andrew Huberman:

安德鲁·休伯曼：

But it is clear that cardiovascular exercise, exercise where you're getting your heart rate up continuously for a period of time, and endurance exercise, and we will define what that is in a moment, is vital for tapping into and enhancing various aspects of our biology in the body and in the brain such that our brain can perform work for longer periods of time, focused work, learning, et cetera.

但很明显，心血管运动、在一段时间内持续提高心率的运动以及耐力运动（我们稍后会定义它是什么）对于利用和增强我们身体和大脑中生物学的各个方面至关重要，这样我们的大脑就可以更长时间地工作、专注工作、学习等。

I want to dive into the topic of endurance.

我想深入探讨耐力这个话题。

I want to just begin by addressing something that's vital to any kind of effort, whether not it's mental effort or physical effort.

我想首先谈谈对任何努力都至关重要的事情，无论是脑力努力还是体力努力。

As always, a little bit of science, then we'll get right into protocols.

与往常一样，先了解一点科学知识，然后我们就可以直接进入协议。

Andrew Huberman:

安德鲁·休伯曼：

The key thing to understand about energy production in the body, meaning your ability to think, your ability to talk, your ability to walk, your ability to run, is this thing that we call ATP.

了解体内能量产生的关键是我们所说的 ATP，即思考的能力、说话的能力、行走的能力、跑步的能力。

ATP, and mitochondria, which are just little, what we call, organelles within cells, these little factories that make energy, if you will.

ATP 和线粒体，它们很小，我们称之为细胞内的细胞器，如果你愿意的话，这些产生能量的小工厂。

ATP is required for anything that requires energy, for anything that you do that requires effort.

任何需要能量的事情、任何需要努力的事情都需要 ATP。

There are different ways to get ATP.

获得 ATP 的方法有多种。

We have been gifted as a species with the ability to convert lots of things into ATP.

我们被赋予了将许多物质转化为 ATP 的能力。

Andrew Huberman:

安德鲁·休伯曼：

We can convert carbohydrates, literally the kinds of carbohydrates, you eat a bagel, you eat a piece of pizza.

我们可以转换碳水化合物，确切地说是碳水化合物的种类，你吃一个百吉饼，你吃一块披萨。

Pizza usually has dough and it has cheese and some other things.

披萨通常有面团，还有奶酪和其他一些东西。

Costello hears when you talk about pizza.

当你谈论披萨时，科斯特洛会听到。

Costello loves pizza, by the way.

顺便说一句，科斯特洛喜欢披萨。

Eating a piece of pizza, it gets converted into various things, fatty acids from the fats, glucose from the bread, and those things get converted into ATP within cells through things like glycolysis, things like lipolysis.

吃一块披萨，它会转化为各种物质，脂肪中的脂肪酸，面包中的葡萄糖，这些物质通过糖酵解、脂肪分解等物质在细胞内转化为 ATP。

I talked about this in previous episodes.

我在前几集中谈到过这一点。

Our muscles and our neurons use different fuel sources to generate ATP.

我们的肌肉和神经元使用不同的燃料来源来产生 ATP。

Andrew Huberman:

安德鲁·休伯曼：

The ones that are used first for short bouts of intense activity are things like phosphocreatine.

首先用于短暂剧烈活动的药物是磷酸肌酸之类的药物。

If you've only heard about creatine as a supplement, well, phosphocreatine actually exists in our muscles.

如果您只听说过肌酸作为补充剂，那么磷酸肌酸实际上存在于我们的肌肉中。

That's why people take creatine.

这就是人们服用肌酸的原因。

You can load your muscles with more creatine.

您可以给肌肉补充更多肌酸。

Phosphocreatine is great for short, intense bouts of effort.

磷酸肌酸非常适合短期、剧烈的运动。

So when you really pushing hard on something physical, let's say you see a car on the side of the road and that car is stalled, and a person says, "Hey, can you help me push my car," and you start to push, that's going to be phosphocreatine that's going to be your main fuel source.

因此，当你真正用力推动某件事时，假设你看到路边有一辆车，那辆车熄火了，一个人说，“嘿，你能帮我推我的车吗？”然后你开始推动，这将是磷酸肌酸，它将成为你的主要燃料来源。

Andrew Huberman:

安德鲁·休伯曼：

Then you start to tap into things like glucose, which is literally just carbohydrate, just sugar that's in your blood.

然后你开始摄入葡萄糖之类的东西，它实际上只是碳水化合物，只是你血液中的糖。

Then if you keep pushing on that car, you keep engaging in a particular effort, or you keep studying, or you keep listening to this podcast, you start to tap into other fuel sources like glycogen from your liver, which, it's like a little pack, just like you might have packed a sandwich or something for work.

然后，如果你继续推动那辆车，你继续从事一项特定的努力，或者你继续学习，或者你继续听这个播客，你就会开始利用其他燃料来源，比如肝脏中的糖原，它就像一个小包，就像你可能打包了一个三明治或其他工作用的东西一样。

You have a little pack of glycogen in your liver that you can rely on.

您的肝脏中有一小包可以信赖的糖原。

Andrew Huberman:

安德鲁·休伯曼：

And you have fats stored in adipose tissue.

脂肪储存在脂肪组织中。

Even if you have very, very low body fat percentage, like you're one of these people has like 3% or 5% body fat, really thin skin, very little body fat, you can extract lipids, fatty acids, from that body fat.

即使你的体脂百分比非常非常低，就像你是这些人中的一员，体脂只有 3% 或 5%，皮肤很薄，体脂很少，你也可以从体脂中提取脂质、脂肪酸。

It's like a storage pack.

它就像一个储物包。

It is a storage pack for energy that can be converted to ATP.

它是一个可以转化为 ATP 的能量储存包。

Andrew Huberman:

安德鲁·休伯曼：

Without going into any more detail, when I say today energy or I say ATP, just remember that regardless of your diet, regardless of your nutritional plan, your body has the capacity to use creatine, glucose, glycogen, lipids, and if you're ketogenic, ketones — we'll talk about ketosis — in order to generate fuel energy.

无需赘述，当我今天说能量或 ATP 时，请记住，无论您的饮食如何，无论您的营养计划如何，您的身体都有能力使用肌酸、葡萄糖、糖原、脂质，如果您生酮，则使用酮（我们将讨论酮症）来产生燃料能量。

Now, the other crucial point is that in order to complete that process of taking these fuels and converting them into energy, most of the time you need oxygen.

现在，另一个关键点是，为了完成将这些燃料转化为能量的过程，大多数时候你需要氧气。

Andrew Huberman:

安德鲁·休伯曼：

You need air, basically, in your system.

基本上，您的系统中需要空气。

Now, it's not actual air.

现在，它不是真正的空气。

You need oxygen molecules in your system.

你的系统中需要氧分子。

It comes in through your mouth and your nose, goes to your lungs, and distributes via the bloodstream.

它通过您的嘴和鼻子进入，进入您的肺部，并通过血液分布。

Oxygen is not a fuel, but like a fire that has no oxygen, you can't actually burn the logs.

氧气不是燃料，但就像没有氧气的火一样，你实际上无法燃烧原木。

But when you blow a lot of oxygen onto a fire, basically onto logs with a flame there, then basically it will take fire, it will burn.

但是当你将大量氧气吹到火上时，基本上是吹到有火焰的原木上，那么基本上它就会着火，它会燃烧。

Okay?

好的？

Oxygen allows you to burn fuel.

氧气可以让你燃烧燃料。

Andrew Huberman:

安德鲁·休伯曼：

Today, we are going to ask the critical questions.

今天，我们将提出关键问题。

What allows us to perform?

是什么让我们能够表现？

What allows us to continue effort for long periods of time?

是什么让我们能够长期持续努力？

That effort could be a run, it could be a swim, it could be studying, it could be anything that extends over a long period of time.

这种努力可以是跑步，可以是游泳，可以是学习，可以是任何持续很长时间的事情。

Well, you're going to need energy and you're going to need oxygen.

嗯，你将需要能量，你将需要氧气。

Andrew Huberman:

安德鲁·休伯曼：

But the way to answer a question like what allows us to endure, right?

但是如何回答诸如什么让我们能够忍受这样的问题，对吧？

Endurance, what allows us to keep going?

毅力，是什么让我们能够坚持下去？

Well, we think of things like willpower, but what's willpower?

嗯，我们会想到诸如意志力之类的东西，但什么是意志力呢？

Willpower is neurons.

意志力就是神经元。

It's neurons in our brain.

它是我们大脑中的神经元。

We have this thing called the central governor, which decides whether or not we should or could continue, or whether or not we should stop, whether or not we should quit.

我们有一个叫做中央州长的东西，它决定我们是否应该或可以继续，或者我们是否应该停止，是否我们应该退出。

Okay?

好的？

Whether or not you're somebody who has a lot of what we would call resilience and endurance, or whether or not you're somebody who taps out early and quits early or can't handle frustration, that has to do with your fuel utilization in specific neurons.

无论你是否具有我们所说的韧性和耐力，或者你是否是一个早早退出或无法应对挫折的人，这都与你在特定神经元中的燃料利用率有关。

Andrew Huberman:

安德鲁·休伯曼：

So, we have to ask the question, what is the limiting factor on performance.

那么，我们不得不问一个问题，性能的限制因素是什么？

Right?

正确的？

Instead of saying what allows us to endure, we should say what prevents us from enduring?

我们不应该说是什么让我们能够忍受，而应该说是什么阻止了我们忍受？

What prevents us from moving forward?

是什么阻碍了我们前进？

What are the factors that say, "You know what?

哪些因素会说“你知道吗？

No more.

没有了。

I'm not going to continue this run." Or, "You know what, I've had a really, really long, hard day," or maybe "I've had an easy day," or "I'm feeling lazy, I just don't even really feel like getting up and moving."

我不会继续这样的跑步。”或者，“你知道吗，我度过了非常非常漫长、艰难的一天”，或者“我度过了轻松的一天”，或者“我感觉很懒，我什至不想站起来走动。”

Andrew Huberman:

安德鲁·休伯曼：

What we're going to talk about today actually gets right down to the heart of motivation and fuel use, motivation and fuel allocation.

我们今天要讨论的实际上是动机和燃料使用、动机和燃料分配的核心。

And we are going to talk about specific training protocols that you can follow that have carryover between the bodily systems of running, swimming, et cetera, and the way that your brain works.

我们将讨论您可以遵循的具体训练方案，这些方案在跑步、游泳等身体系统和大脑工作方式之间具有延续性。

Let's talk about endurance by asking first, what are the limiting factors on endurance?

说到耐力，首先要问，耐力的限制因素有哪些？

What stops us?

Because in addressing that and answering that, we will understand what allows us to get into effort and to continue effort.

因为在解决这个问题和回答这个问题时，我们会明白是什么让我们能够投入努力并继续努力。

Andrew Huberman:

安德鲁·休伯曼：

There are five main categories of things that allow us to engage in effort, and they are neurons, nerves, muscle, muscle, blood, things in our blood, our heart and our lungs.

有五类主要的东西让我们能够投入精力，它们是神经元、神经、肌肉、肌肉、血液、血液中的东西、我们的心脏和我们的肺。

Now, I don't want to completely write off things like the immune system and other systems of the body, but nerve, muscle, blood, heart and lungs are the five that I want to focus on today because that's where most of the data are.

现在，我不想完全忽略免疫系统和身体其他系统之类的东西，但神经、肌肉、血液、心脏和肺是我今天要关注的五个系统，因为这是大部分数据所在的地方。

As we go forward into this, I want to acknowledge Dr. Andy Galpin, who, as with the last episode, has been tremendously helpful and informative in terms of the exercise physiology.

当我们继续讨论这一点时，我要感谢安迪·加尔平博士，他与上一集一样，在运动生理学方面提供了极大的帮助和信息。

He is a true expert.

He has a laboratory.

He's a full professor who does work on muscle biopsy, who understands the science, but who also works with athletes and works with recreational athletes, professional athletes, really understands at a variety of levels how all these systems work.

他是一名正教授，从事肌肉活检工作，了解科学，但也与运动员、休闲运动员、职业运动员一起工作，在各个层面上真正了解所有这些系统是如何工作的。

He's the person I consulted with about today's episode, although I did access other literature, as well.

尽管我也查阅了其他文献，但我就今天的这一集向他咨询过。

I'm going to mention a key review for any of you of aficionados who really want to get down into the weeds.

我要为那些真正想深入了解的爱好者提一篇重要的评论。

Andrew Huberman:

安德鲁·休伯曼：

But I encourage you, if you want more detail, to check out Dr. Andy Galpin's YouTube page.

但如果您想了解更多详细信息，我鼓励您查看 Andy Galpin 博士的 YouTube 页面。

I think he's also on Twitter.

我想他也在推特上。

He's definitely on Instagram.

他肯定在 Instagram 上。

His content is excellent, and he really understands.

他的内容非常好，而且他真的很理解。

I have learned, and I really believe, that an intellectual is somebody who understands a topic at multiple levels of specificity of detail and can communicate that, and Andy is a true intellectual of muscle physiology and performance.

我已经了解到，并且我真的相信，知识分子是在多个具体细节层面上理解某个主题并能够传达这一点的人，而安迪是一位真正的肌肉生理学和表现知识分子。

If you hear the word intellectual and you kind of back up and cringe from that, understand that he's also a practitioner.

如果你听到“知识分子”这个词，并且感到有点退缩和畏缩，请理解他也是一个实践者。

Thank you Andrew Galpin, Andy Galpin, for your support in these episodes.

感谢安德鲁·加尔平、安迪·加尔平对这些剧集的支持。

We hope to have you as a guest on the podcast soon.

我们希望您很快能成为播客的嘉宾。

Andrew Huberman:

安德鲁·休伯曼：

So, nerve, muscle, blood, heart and lungs.

所以，神经、肌肉、血液、心脏和肺。

Let's talk about neurons and how they work.

让我们谈谈神经元及其工作原理。

Okay?

好的？

But I want to tell you about an experiment that's going to make it very clear why quitting is a mental thing and not a physical thing.

但我想告诉你一个实验，它将非常清楚地说明为什么戒烟是一种精神上的事情，而不是身体上的事情。

Why do we quit?

我们为什么要退出？

Well, an experiment was done a couple years ago and was published in the journal Cell, Cell Press journal, an excellent journal, showing that there is a class of neurons in our brain stem, in the back of our brain, that if they shut off, we quit.

几年前做了一项实验，发表在《细胞》杂志上，这是一本优秀的杂志，表明我们的脑干中有一类神经元，位于我们大脑的后部，如果它们关闭，我们就会退出。

Now, these neurons release epinephrine.

现在，这些神经元释放肾上腺素。

Epinephrine is adrenaline.

肾上腺素就是肾上腺素。

Anytime we are engaged in effort of any kind, we are releasing epinephrine.

每当我们进行任何形式的努力时，我们都会释放肾上腺素。

Andrew Huberman:

安德鲁·休伯曼：

Anytime we're awake, really, we are releasing epinephrine into our brain.

事实上，只要我们醒着，我们就会向大脑释放肾上腺素。

In fact, this little group of neurons in the back of our brain, it's called the locus coeruleus, if you like, is churning out epinephrine all the time.

事实上，我们大脑后部的这一小群神经元，如果你愿意的话，称为蓝斑，一直在产生肾上腺素。

But if something stresses us out, it turns out more, and then it acts as kind of an alertness signal for the whole brain.

但如果有什么事情让我们感到压力，结果就会更大，然后它就会成为整个大脑的警觉信号。

We also, of course, have adrenaline, epinephrine, released in our body, which makes our body ready for things.

当然，我们体内也会释放肾上腺素，这使我们的身体做好了应对的准备。

Think about epinephrine as a readiness signal, and when we are engaged in effort, this readiness signal is being churned into our brain.

将肾上腺素视为一种准备信号，当我们努力时，这种准备信号就会被搅动到我们的大脑中。

When we're relaxed and we're falling asleep, epinephrine levels are low.

当我们放松并入睡时，肾上腺素水平较低。

Okay.

好的。

Andrew Huberman:

安德鲁·休伯曼：

They did a really interesting experiment where they had subjects engage in bouts of effort of trying to move forward toward a goal, but they manipulated the visual environment with these stripes, kind of like fences passing on both sides of them.

他们做了一个非常有趣的实验，让受试者努力朝目标前进，但他们用这些条纹操纵视觉环境，有点像穿过他们两侧的栅栏。

By doing that, they could trick subjects into thinking that their effort was either allowing them to move forward, right, because these rungs on the fence were moving past, or that their effort was futile, that they were no longer moving forward because they would make the rungs move slowly, even though the subjects were making a lot of effort to move forward.

通过这样做，他们可以欺骗受试者，让他们认为他们的努力要么让他们向前移动，对吧，因为栅栏上的这些横档正在移动过去，要么他们的努力是徒劳的，他们不再前进，因为他们会让横档缓慢移动，即使受试者正在付出很大的努力来前进。

Okay?

好的？

This is analogous or similar to being on a treadmill, and you're trying to walk on this treadmill, and you just can't move the conveyor.

这类似于或类似于在跑步机上，你试图在跑步机上行走，但你就是无法移动传送带。

Right?

正确的？

Or you're in virtual reality and you're putting a ton of effort, but it seems like you're moving excruciatingly slow.

或者你在虚拟现实中，付出了巨大的努力，但似乎你的移动速度慢得令人难以忍受。

Andrew Huberman:

安德鲁·休伯曼：

I had this experience recently in real life.

我最近在现实生活中就有过这样的经历。

I was doing a swim in the Pacific.

我当时正在太平洋里游泳。

I was trying to go south, and I was swimming, and I was caught in a current, not the kind that pulls you out to ocean.

我试图向南走，我在游泳，然后我被一股水流困住了，而不是那种能把你拉到海里的水流。

I kept looking to my left, and I saw this hotel on the shoreline, and then I was swimming and swimming and swimming and swimming, and 20 minutes later I looked to my left, and the hotel is still exactly where it was before, which meant that I wasn't moving.

我一直向左边看，我看到了海岸线上的这家酒店，然后我就游啊游啊游啊游，20分钟后我向左看，酒店仍然在原来的位置，这意味着我没有动。

It felt futile.

Eventually, either the current changed or something changed, and I eventually swam past the hotel, got back on the beach, and eventually drove home.

最终，要么是水流发生了变化，要么是某些东西发生了变化，我最终游过了酒店，回到了海滩，最终开车回家。

That's essentially what they did in this experiment, but what they found was these neurons that release epinephrine, there's another cell type called glia, which actually means glue in Latin, that is paying attention to how much epinephrine is being released.

这基本上就是他们在这个实验中所做的，但他们发现的是这些释放肾上腺素的神经元，还有另一种细胞类型称为神经胶质细胞，它实际上在拉丁语中意味着胶水，它正在关注释放了多少肾上腺素。

Andrew Huberman:

安德鲁·休伯曼：

At some point, the system reaches a threshold, it reaches this threshold, and it shuts off the release of more epinephrine.

在某个时刻，系统达到一个阈值，达到这个阈值，它就会停止释放更多的肾上腺素。

It's like a "I quit, that's it, no more effort" signal.

这就像一个“我放弃了，就这样，不再努力”的信号。

If they could extend the time before those glia said, "Ah, enough," if they could release more adrenaline into the system, then subjects would keep going.

如果他们能够延长这些神经胶质细胞说“啊，够了”之前的时间，如果他们能够向系统中释放更多的肾上腺素，那么受试者就会继续前进。

Our desire to continue, or put differently, our willingness to continue and our desire to quit, is mediated by events between our two ears.

我们继续的愿望，或者换句话说，我们继续的意愿和放弃的愿望，是由我们两耳之间的事件来调节的。

Now, that doesn't mean that the body's not involved, but it means that neurons are critically important.

现在，这并不意味着身体不参与其中，而是意味着神经元至关重要。

We have two categories of neurons that are important, the ones in our head that tell us get up and go out and take that run, and the ones that allow us, encourage us, to continue that run, and we have neurons that shut things off, that say, "No more." And we of course have the neurons that connect to our muscles and control our muscles.

我们有两类重要的神经元，一类是在我们大脑中告诉我们起床、出去跑步的神经元，一类是允许我们、鼓励我们继续跑步的神经元，还有一类神经元会关闭一切，告诉我们“不再了”。当然，我们有连接到我们的肌肉并控制我们的肌肉的神经元。

But the reason we quit is rarely because our body quits; our mind quits.

但我们戒烟的原因很少是因为我们的身体戒烟；而是因为我们戒烟了。我们的思绪停止了。

Andrew Huberman:

安德鲁·休伯曼：

Now, I would never want to encourage people to drive themselves to the point of injury.

现在，我绝不会鼓励人们把自己逼到受伤的地步。

That's not going to be good for anybody.

这对任何人都没有好处。

But it is good to know that it's neural.

但很高兴知道它是神经性的。

Our ability to persist is neural.

我们坚持的能力是神经性的。

So when people say, "I hear that sports or effort or fighting or — it's 90% mental, 10% physical." That whole discussion about how much is mental, how much is physical, is absolutely silly.

所以当人们说，“我听说运动、努力、战斗或者——90%是精神上的，10%是身体上的。”关于多少是精神上的、多少是身体上的整个讨论绝对是愚蠢的。

It just proves that there's no knowledge of the underlying biology behind that statement.

这只是证明了人们对这一说法背后的生物学基础一无所知。

It's neither mental nor physical.

这既不是精神上的，也不是身体上的。

Everything is physical, everything is neurons.

一切都是物理的，一切都是神经元。

You're thinking is the responsibility of chemicals and electrical signals in your head.

你的思考是由你头脑中的化学物质和电信号负责的。

So it's not 90% mental, 10% physical.

所以并不是90%是精神上的，10%是身体上的。

It's not 50/50.

这不是 50/50。

It's not 70/30.

这不是 70/30。

It's 100% nervous system.

这是100%的神经系统。

It's neurons.

这是神经元。

Okay?

好的？

When people say mental or physical, understand it's 100% neural.

当人们说精神或身体时，请理解它是 100% 神经性的。

I'd love for the "how much of it is mental and how much is physical" to just disappear.

我希望“有多少是精神上的，有多少是身体上的”消失。

That argument means nothing and it's not actionable.

这个论点没有任何意义，也没有可操作性。

Andrew Huberman:

安德鲁·休伯曼：

Now, what do nerves need in order to continue to fire?

现在，神经需要什么才能继续兴奋呢？

What do you need in order to get neurons to say, "I will persist"?

为了让神经元说“我会坚持”，你需要什么？

Well, they need glucose.

嗯，他们需要葡萄糖。

Unless you're a keto and ketogenic adapted, you need carbohydrate; it's glucose.

除非您适应生酮和生酮，否则您需要碳水化合物；这是葡萄糖。

That's what neurons run on.

这就是神经元运行的基础。

And you need electrolytes.

而且你需要电解质。

Neurons have what's called a sodium-potassium pump, blah, blah, blah.

神经元有所谓的钠钾泵，等等，等等。

They generate electricity.

它们发电。

We could go into all this.

我们可以深入探讨这一切。

I will probably do an entire lecture about the action potential.

我可能会做一整个关于动作电位的讲座。

But basically, in order to get nerves, nerve cells, to fire, to contract muscle, to say, "I'm going to continue," you need sufficient sodium, salt, because the action potential, the actual firing of neurons, is driven by sodium entering the cell, rushing into the cell, and then there's a removal of potassium, and then there's a kind of resetting of those levels by something called the sodium-potassium pump.

但基本上，为了让神经、神经细胞放电、收缩肌肉，说“我要继续”，你需要足够的钠、盐，因为动作电位，即神经元的实际放电，是由进入细胞的钠驱动的，冲进细胞，然后钾被去除，然后通过一种叫做钠钾泵的东西重置这些水平。

Andrew Huberman:

安德鲁·休伯曼：

The sodium-potassium pump and sodium and action potentials, even if you don't know anything about that, is ATP dependent.

钠钾泵以及钠和动作电位，即使您对此一无所知，也依赖于 ATP。

It requires energy.

它需要能量。

You need energy in order to get neurons to fire.

你需要能量才能让神经元放电。

And it is pH dependent.

而且它与 pH 值有关。

It depends on the conditions or the environment within the brain being of a certain pH, or acidity.

这取决于大脑内的条件或环境是否具有一定的 pH 值或酸度。

pH is about how acid or how basic the environment is.

pH 值是指环境的酸性或碱性程度。

We will talk a little bit about pH in simple terms that you can understand.

我们将用您可以理解的简单术语来谈谈 pH 值。

Nerves need salt, they need potassium and it turns out they need magnesium, and you need glucose and carbohydrates in order to power those neurons, unless you are running on ketones.

神经需要盐，需要钾，事实证明它们需要镁，并且您需要葡萄糖和碳水化合物来为这些神经元提供动力，除非您使用酮。

To run on ketones, you have to make sure that you're fully keto adapted.

要使用酮进行跑步，您必须确保自己完全适应酮。

I will talk about adding in ketones on top of carbohydrate at the end of the episode.

我将在本集结束时讨论在碳水化合物的基础上添加酮。

Okay, that's how nerves work.

好吧，神经就是这样运作的。

You need carbohydrate, you need sodium, potassium and magnesium in order to drive the brain.

你需要碳水化合物、钠、钾和镁来驱动大脑。

Andrew Huberman:

安德鲁·休伯曼：

Muscle.

肌肉。

Muscle is going to engage and generate energy first by using this phosphocreatine system.

肌肉将首先通过使用这种磷酸肌酸系统来参与并产生能量。

High bouts of effort, really intense effort, short-lived, seconds to minutes, but probably more like seconds, is going to be this phosphocreatine.

高强度的努力，真正强烈的努力，短暂的，几秒到几分钟，但可能更像几秒钟，将是这种磷酸肌酸。

Literally a fuel source in the muscle that you're going to burn, just like you would logs on a fire.

从字面上看，它是你要燃烧的肌肉中的燃料来源，就像你点火一样。

And glycogen, which is stored carbohydrate in the muscle.

还有糖原，它是肌肉中储存的碳水化合物。

That also can be burned, just like logs on a fire, to generate energy.

它也可以被燃烧，就像火上的木头一样，以产生能量。

Let me make this crystal clear: if you move your wrist towards your shoulder and contract your bicep really hard, muscle fibers are burning up their own carbohydrate.

让我说得很清楚：如果你将手腕移向肩膀并用力收缩二头肌，肌肉纤维就会燃烧自己的碳水化合物。

They're converting that into ATP in order to generate that energy.

他们将其转化为 ATP 以产生能量。

Andrew Huberman:

安德鲁·休伯曼：

Okay, and pH is important, and temperature is important.

好的，pH 值很重要，温度也很重要。

In the episode on supercharge your physical performance, I talked all about how by using cooling, specifically of the palms or the bottoms of the feet or the cheeks of the face, using particular methods, you can adjust the temperature of the body and of muscle in a way that allows you to do more work, to do more reps, to run further, to keep going and to persist.

在“增强你的身体表现”这一集中，我谈到了如何通过使用冷却，特别是手掌或脚底或脸颊，使用特定的方法，可以调整身体和肌肉的温度，从而使你能够做更多的工作，做更多的次数，跑得更远，继续前进并坚持下去。

That's because if temperature is too low or too high, then ATP is not going to be available, because of this whole thing called the pyruvate kinase pathway and the temperature dependence of pyruvate kinase.

这是因为如果温度太低或太高，则 ATP 将无法获得，因为丙酮酸激酶途径和丙酮酸激酶的温度依赖性。

Check out that episode if you want to learn more about that.

如果您想了解更多信息，请查看该集。

But temperature is important and pH is also important.

但温度很重要，pH 值也很重要。

Andrew Huberman:

安德鲁·休伯曼：

We've got nerve, muscle, and then there's stuff in our blood that's available as an energy source.

我们有神经、肌肉，然后我们的血液中就有可以作为能量来源的物质。

In blood, we've got glucose, so literally blood sugar that's floating around.

在血液中，我们有葡萄糖，所以实际上是漂浮在周围的血糖。

Let's say you have fasted for three days, your blood glucose is going to be very low, so that's not going to be a great fuel source, but you will start to liberate fats from your adipose tissue, from your fat.

假设你已经禁食三天，你的血糖会非常低，所以这不会成为一个很好的燃料来源，但你会开始从你的脂肪组织中释放脂肪。

Fatty acids will start to mobilize into the bloodstream and you can burn those for energy and oxygen in your blood.

脂肪酸将开始动员到血液中，您可以燃烧它们以获取血液中的能量和氧气。

When you inhale, you're bringing oxygen into your blood.

当您吸气时，您会将氧气带入血液中。

These are all fuel sources in your neurons, in your muscle, in your blood, in your various tissues that are providing the opportunity to give effort, to induce effort, whether or not it's a run or a swim or writing or talking.

这些都是你的神经元、肌肉、血液、各种组织中的燃料来源，它们提供了付出努力、诱导努力的机会，无论是跑步、游泳、写作还是说话。

Andrew Huberman:

安德鲁·休伯曼：

Now, there are some other factors that are important, and those are the heart, which is going to move blood — the more that the heart can move blood and oxygen, well, the more fuel that's going to be available for you to engage in muscular effort and thinking effort.

现在，还有其他一些重要的因素，那就是心脏，它会输送血液——心脏输送血液和氧气的能力越强，那么，你就能提供更多的燃料来进行肌肉锻炼和思考。

Your heart is vitally important to your muscle's ability to work and your brain's ability to work.

您的心脏对于肌肉的工作能力和大脑的工作能力至关重要。

And, as I've mentioned oxygen a few times, it should be obvious then that the lungs are very important.

而且，正如我多次提到氧气一样，很明显，肺部非常重要。

You need to bring oxygen in and distribute it to all these tissues because oxygen is critical for the conversion of carbohydrates and the conversion of fats.

您需要引入氧气并将其分配到所有这些组织，因为氧气对于碳水化合物的转化和脂肪的转化至关重要。

We could get into the discussion about whether or not oxygen is important for ketogenic metabolism, but you need oxygen there.

我们可以讨论氧气对于生酮代谢是否重要，但那里需要氧气。

You need to breathe, and you need to breathe properly.

你需要呼吸，而且需要正确的呼吸。

Andrew Huberman:

安德鲁·休伯曼：

I just covered what would normally be about four lectures of energy consumption and energy utilization.

我刚刚讲了通常关于能源消耗和能源利用的四个讲座。

I didn't go into much detail at all.

我根本没有讲太多细节。

But what I want you to imagine is that you've got these different cell types, you've got neurons, you've got muscle.

但我想让你想象的是，你有这些不同的细胞类型，你有神经元，你有肌肉。

They need to collaborate in order to generate effort or to make the decision to do something or to think hard or to run hard or to run far.

他们需要合作才能产生努力或做出做某事的决定或努力思考或努力奔跑或跑得更远。

And then you've got fuel sources both in the neurons, in the muscle, in your blood, and then the heart and lungs are going to help distribute the oxygen and those fuels.

然后你的神经元、肌肉和血液中都有燃料来源，然后心脏和肺将帮助分配氧气和这些燃料。

And of course, you have that little energy pack that we call the liver that will allow you to pull out a little more carbohydrate if you need it for work.

当然，你还有一个小能量包，我们称之为肝脏，如果你工作需要，它可以让你提取更多的碳水化合物。

Okay?

好的？

Andrew Huberman:

安德鲁·休伯曼：

That's as much as I want to cover about energy consumption, because that's a lot, but what it tells you is that when you eat and you use food as a fuel source, that food can be broken down and you can immediately burn the glucose that's in your bloodstream, or you can rely on some of the stored fuel in your liver, or you can rely on stored fuel in the muscle, so-called glycogen.

这就是我想介绍的关于能量消耗的内容，因为数量很多，但它告诉你的是，当你吃东西并使用食物作为燃料来源时，食物可以被分解，你可以立即燃烧血液中的葡萄糖，或者你可以依靠肝脏中储存的一些燃料，或者你可以依靠肌肉中储存的燃料，即所谓的糖原。

And there are a lot of different ways that we can generate ATP.

我们可以通过多种不同的方式来生成 ATP。

Andrew Huberman:

安德鲁·休伯曼：

So when we ask the question, What's limiting for performance, what is going to allow us to endure, to engage in effort and endure long bouts of effort or even moderately long bouts of effort, we need to ask which of those things, nerve, muscle, blood, heart, and lungs is limiting?

因此，当我们问这个问题时，什么限制了表现，什么让我们能够忍受，投入努力，忍受长时间的努力，甚至是中等程度的长时间努力，我们需要问，神经、肌肉、血液、心脏和肺中的哪一个是限制性的？

Or put differently, we ask what should we be doing with our neurons, what should we be doing with our muscles, what should we be doing with our blood, what should we be doing with our heart, and what should we be doing with our lungs that's going to allow us to build endurance for mental and physical work and to be able to go longer, further, with more intensity.

或者换句话说，我们应该问我们应该如何处理我们的神经元，我们应该如何处理我们的肌肉，我们应该如何处理我们的血液，我们应该如何处理我们的心脏，以及我们应该如何处理我们的肺部，这将使我们能够增强脑力和体力工作的耐力，并能够以更高的强度走得更远、更远。

That's the real question.

这才是真正的问题。

How can we do more work?

我们怎样才能做更多的工作？

The way we do that is with energy, and the way to get energy to it is to buy those five things.

我们做到这一点的方法是利用能量，而获得能量的方法就是购买这五样东西。

Andrew Huberman:

安德鲁·休伯曼：

Now we're going to talk about how you can actually build different types of endurance and what that does at the level-

现在我们要讨论如何真正建立不同类型的耐力以及它在水平上的作用 -

Andrew Huberman:

安德鲁·休伯曼：

...

types of endurance and what that does at the level of your blood, your heart, your muscles and your neurons.

耐力的类型以及它对你的血液、心脏、肌肉和神经元的影响。

So we're going to skip back and forth between protocols, tools and the underlying science.

因此，我们将在协议、工具和基础科学之间来回跳转。

So rather than heavy stack the science at the front end and then just give you all the tools at the end, we're going to talk about the protocols, the four kinds of endurance, and how to achieve them.

因此，我们不会在前端堆积大量的科学知识，然后在最后为您提供所有工具，而是将讨论协议、四种耐力以及如何实现它们。

And we are going to talk about the underlying science as we move through them.

我们将在讨论这些问题时讨论基础科学。

Andrew Huberman:

安德鲁·休伯曼：

If you would like a lot of detailed science, I encourage you to check out a review that we've linked in the show notes.

如果您想要更多详细的科学知识，我鼓励您查看我们在演出笔记中链接的评论。

And the review is called "Adaptations to endurance and strength training." This is a review article with many excellent citations.

这篇评论的标题是“耐力和力量训练的适应”。这是一篇评论文章，有许多优秀的引用。

It's from Cold Spring Harbor Perspectives in Medicine.

这是来自冷泉港医学观点。

The Cold Spring Harbor Press is an excellent scientific press.

冷泉港出版社是一家优秀的科学出版社。

I spent the last 21 years doing summers at Cold Spring Harbor teaching neuroscience, but Cold Spring Harbor is involved in all sorts of themes and topics related to neuroscience and medicine.

过去 21 年里，我暑假都在 Cold Spring Harbor 教授神经科学，但 Cold Spring Harbor 涉及与神经科学和医学相关的各种主题和话题。

This review by Hughes, Ellefsen, and Baar, B-A-A-R.

这篇评论由 Hughes、Ellefsen 和 Baar, B-A-A-R 撰写。

"Adaptations to endurance and strength training" is rich with citations.

“对耐力和力量训练的适应”被大量引用。

It can be downloaded as a complete PDF.

它可以作为完整的 PDF 下载。

There's no paywall, and we will link to it.

没有付费墙，我们将链接到它。

And it gets really deep into all the signaling cascades, the genetic changes within muscle with high-intensity interval training; short-term, super-high-intensity training; weight training.

它真正深入到所有信号级联、高强度间歇训练肌肉内的基因变化；短期、超高强度的训练；重量训练。

So if you're a real nerd for this stuff and you want to get right down into how PGC-1 alpha p53 and PH 20 change the adaptation features of muscle and gene regulation, that is definitely the review for you.

因此，如果您是这方面的真正迷，并且想深入了解 PGC-1 alpha p53 和 PH 20 如何改变肌肉和基因调控的适应特征，那么这绝对是适合您的评论。

Andrew Huberman:

安德鲁·休伯曼：

If you're like most people and you're not really interested in that level of detail, no reason to pick up the review unless you just want to check out some of the figures and pictures.

如果您像大多数人一样并且对这种程度的细节并不真正感兴趣，则没有理由接受评论，除非您只想查看一些图形和图片。

But I do want to offer that as a resource.

但我确实想将其作为一种资源提供。

In addition to discussions with Dr. Andy Galpin, it's been a primary resource for the content of this episode.

除了与安迪·加尔平博士的讨论之外，它也是本集内容的主要资源。

Andrew Huberman:

安德鲁·休伯曼：

So let's talk about the four kinds of endurance and how to achieve those.

那么让我们来谈谈四种耐力以及如何实现它们。

I do believe that everybody should have some sort of endurance practice, regular endurance practice.

我确实相信每个人都应该进行某种耐力练习，定期的耐力练习。

It's clear that it's vital for the functioning of the body and the mind, and there are clear longevity benefits.

很明显，它对身体和心灵的功能至关重要，并且对长寿有明显的好处。

There are a lot of reasons why that's true, but the main one is that if we have good energy utilization in our musculature and in our blood, in our vascular system, and in our oxygenating system, our lungs, the so-called cardiovascular system, respiratory system, and musculature, the body and brain function much better.

造成这种情况的原因有很多，但最主要的一个是，如果我们的肌肉组织、血液、血管系统、供氧系统、肺部、所谓的心血管系统、呼吸系统和肌肉组织能够良好地利用能量，那么身体和大脑的功能就会更好。

There are so many papers now, so much data to support that.

现在有这么多的论文，这么多的数据来支持这一点。

So I do believe everyone should either try to maintain the muscle that they have, provided they've already gone through puberty and development, and they should be engaged in regular endurance exercise.

因此，我确实相信每个人都应该尝试保持自己拥有的肌肉（前提是他们已经经历了青春期和发育），并且应该进行定期的耐力锻炼。

Andrew Huberman:

安德鲁·休伯曼：

Now for many people, they think, Endurance exercise, that means what?

现在对于很多人来说，他们认为，耐力锻炼，意味着什么？

An hourlong run, or I got to get on the StairMaster or I have to treadmill for hours on end each week.

一个小时的跑步，或者我必须登上楼梯大师，或者我必须每周在跑步机上连续几个小时。

It turns out that's not the case.

事实证明并非如此。

There are four kinds of endurance and you can train specifically for any one of those, and you can vary your training.

耐力有四种类型，您可以专门针对其中任何一种进行训练，并且可以改变训练方式。

So let's talk about those four kinds of endurance because they're very interesting and they each have very different protocols that you use in order to build and maximize them.

因此，让我们来谈谈这四种耐力，因为它们非常有趣，并且每种都有非常不同的协议，您可以使用这些协议来构建和最大化它们。

And now you'll understand what fuel sources they use in order to build that thing we call endurance.

现在您将了解他们使用哪些燃料来源来构建我们所说的耐力。

Andrew Huberman:

安德鲁·休伯曼：

So first of all, we have muscular endurance.

所以首先我们要有肌肉耐力。

Muscular endurance is the ability for our muscles to perform work over time, and our failure to continue to be able to perform that work is going to be due to muscular fatigue, not to cardiovascular fatigue.

肌肉耐力是我们的肌肉随着时间的推移完成工作的能力，我们无法继续完成这项工作将是由于肌肉疲劳，而不是心血管疲劳。

So not because we're breathing too hard or we can't get enough blood to the muscles or because we quit mentally, but because the muscles themselves give out.

因此，并不是因为我们呼吸太困难，或者我们无法为肌肉提供足够的血液，或者因为我们在精神上放弃了，而是因为肌肉本身已经衰竭。

One good example of this would be if you had to pick up a stone in the yard, and that stone is not extremely heavy for you, and you needed to do that anywhere from 50 to 100 times, and you were picking it up and putting it down and picking it up and putting it down and picking up and putting it down.

一个很好的例子是，如果你必须在院子里捡起一块石头，而那块石头对你来说并不是很重，你需要在任何地方这样做 50 到 100 次，而且你要捡起它，放下它，捡起它，放下它，捡起它，然后放下它。

At some point your muscles will fatigue.

在某些时候你的肌肉会疲劳。

They will fail to endure.

他们将无法忍受。

Muscular endurance is incredibly useful for a variety of physical pursuits, and we'll talk about the mental pursuits that it supports as well.

肌肉耐力对于各种身体追求非常有用，我们还将讨论它支持的精神追求。

Andrew Huberman:

安德鲁·休伯曼：

In terms of physical pursuits, the ability for a given muscle to perform repeated work is going to improve your golf swing.

就身体追求而言，特定肌肉执行重复工作的能力将改善您的高尔夫挥杆。

It's going to improve your tennis swing.

它将改善您的网球挥杆动作。

It's going to improve your posture, your ability to dance, your ability to repeatedly engage in an activity that requires effort, in a way that's very different from the kind of endurance that you will build simply by increasing your cardiovascular fitness, your ability to generate easy repetition.

它将改善你的姿势、跳舞的能力、重复从事需要努力的活动的能力，这与你仅仅通过增加心血管健康而建立的耐力、轻松重复的能力有很大不同。

Andrew Huberman:

安德鲁·休伯曼：

So let's talk about muscular endurance and what it is.

那么让我们来谈谈肌肉耐力以及它是什么。

Muscular endurance is going to be something that you can perform for anywhere from 12 to 25, or even up to a hundred repetitions.

肌肉耐力训练可以重复 12 到 25 次，甚至多达 100 次。

And that's actually how, if you like, you would train muscular endurance.

如果你愿意的话，这实际上就是训练肌肉耐力的方法。

And I will give the specific protocol in a few moments.

我稍后会给出具体的协议。

So a good example is push-ups.

一个很好的例子就是俯卧撑。

If you were to get on the floor and start doing push-ups — even if you're somebody who has to do knees down push-ups — and you're doing your push-ups, eventually you won't be able to do any more push-ups.

如果你趴在地板上开始做俯卧撑——即使你是一个必须做膝盖向下俯卧撑的人——而你正在做俯卧撑，最终你将无法再做俯卧撑。

And that's not going to be because you couldn't get enough oxygen into your system or your heart wasn't pumping enough blood.

这并不是因为您的系统无法获得足够的氧气，或者您的心脏无法泵出足够的血液。

It's going to be because the muscles fail.

这将是因为肌肉衰竭。

That's why.

这就是原因。

So if you want to be able to do more push-ups or even more pull-ups, muscular endurance is really what it's about.

因此，如果您希望能够做更多的俯卧撑甚至更多的引体向上，肌肉耐力才是真正重要的。

Andrew Huberman:

安德鲁·休伯曼：

It's actually no coincidence that a lot of military boot camp-style training is not done with weights.

事实上，许多军事新兵训练营式的训练并不是用重量来完成的，这并非巧合。

It's done with things like push-ups, pull-ups, sit-ups and running, because what they're really building is muscular endurance, the ability to perform work repeatedly over time for a given set of muscles and neurons.

它是通过俯卧撑、引体向上、仰卧起坐和跑步等动作来完成的，因为它们真正建立的是肌肉耐力，即给定一组肌肉和神经元随着时间的推移重复执行工作的能力。

So what's a good protocol to build muscular endurance?

那么，什么是增强肌肉耐力的好方案呢？

Let's just give that to you now and explain some of the underlying science as it follows.

现在让我们向您介绍这一点，并解释一些基础科学，如下所示。

Andrew Huberman:

安德鲁·休伯曼：

So a really good muscular endurance training protocol, according to the scientific literature, would be three to five sets of anywhere from 12 to 100 repetitions.

因此，根据科学文献，真正好的肌肉耐力训练方案应该是三到五组，每组重复 12 到 100 次。

That's a huge range.

这是一个很大的范围。

Now 12 to 25 repetitions is going to be more reasonable for most people, and the rest periods are going to be anywhere from 30 to 180 seconds of rest.

现在，对于大多数人来说，重复 12 到 25 次会更合理，休息时间为 30 到 180 秒。

So anywhere from half a minute to three minutes of rest.

所以休息半分钟到三分钟不等。

So this might be five sets of push-ups done, getting your maximum push-ups, so for some people that might be zero and you have to do it knees down.

因此，这可能需要完成五组俯卧撑，以获得最大俯卧撑，因此对于某些人来说，这可能为零，并且您必须跪下进行。

For some people it might be 10 push-ups; for some people might be 25, but you could go all the way up to 100.

对于某些人来说可能是 10 个俯卧撑；对于某些人来说可能是 25 岁，但您可以一直到 100 岁。

Rest anywhere from 30 to 180 seconds and then do your next set, for a total of three to five sets.

休息 30 到 180 秒，然后进行下一组，总共三到五组。

So it doesn't actually sound like a ton of work.

所以这实际上听起来并不是很多工作。

Andrew Huberman:

安德鲁·休伯曼：

The other thing you could do is something like a plank.

你可以做的另一件事是像木板一样的东西。

A plank position is actually a way to build muscular endurance, not strength.

平板支撑实际上是增强肌肉耐力的一种方法，而不是力量。

I'm sure it could be used to develop strength, but it's really about muscular endurance.

我确信它可以用来增强力量，但它实际上是关于肌肉耐力的。

So you would do three to five sets of planks.

所以你会做三到五组木板。

Those planks would probably, because you're not doing repetitions, it's an isometric hold, as we say, a static hold — or a wall sit would be another example.

这些木板可能会，因为你没有重复，它是一个等距保持，正如我们所说的，静态保持 - 或者墙坐将是另一个例子。

And you would do that probably for a minute or two minutes.

Take some rest of anywhere from 30 to 60 or 180 seconds and then repeat.

休息 30 到 60 或 180 秒，然后重复。

So things like pushing a sled, push-ups, isometric, planks, even pull-ups, those will all work.

所以，像推雪橇、俯卧撑、等距拉伸、平板支撑，甚至引体向上，这些都可以。

And as with other forms of training, you would want to do this until you approach failure or actually fail and where you're unable to perform another repetition.

与其他形式的训练一样，您需要这样做，直到您接近失败或实际上失败并且无法进行另一次重复为止。

That would mark the end of a set.

这将标志着一组的结束。

Andrew Huberman:

安德鲁·休伯曼：

The one critical feature of building muscular endurance is that it has no major eccentric loading component.

增强肌肉耐力的一个关键特征是它没有主要的偏心负载成分。

Now I haven't talked much about eccentric and concentric loading, but concentric loading is when you are shortening the muscle, typically, or lifting a weight.

现在我还没有过多讨论偏心和同心负载，但同心负载通常是在缩短肌肉或举重时进行的。

And eccentric movements are when you are lengthening a muscle, typically, or lowering a weight.

离心运动通常是在拉长肌肉或减轻重量时发生的。

So if you do a pull-up and you get your chin over the bar, or a chin-up, that's the concentric portion of the effort.

因此，如果你做引体向上并且你的下巴越过杠铃，或者引体向上，这就是努力的同心部分。

And then as you lower yourself, that's the eccentric portion.

然后当你降低自己时，这就是古怪的部分。

Eccentric portion of resistance training of any kind, whether or not it's for endurance or for strength, is one of the major causes of soreness.

任何类型的阻力训练中的离心部分，无论是耐力训练还是力量训练，都是引起酸痛的主要原因之一。

Andrew Huberman:

安德鲁·休伯曼：

Some people will be more susceptible to this than others, but it does create more damage in muscle fibers.

有些人比其他人更容易受到这种影响，但它确实会对肌肉纤维造成更多损伤。

Muscular endurance and building muscular endurance should not include any movements that include major eccentric loads.

肌肉耐力和增强肌肉耐力不应包括任何包含主要偏心负荷的运动。

So if you're going to do push-ups, it doesn't mean that you want to drop, smash your chest into the floor — and by the way, your chest should touch the ground on every push-up.

因此，如果你要做俯卧撑，并不意味着你想要摔倒、将胸部撞到地板上——顺便说一下，每次俯卧撑时你的胸部都应该接触地面。

That's a real push-up, okay?

这才是真正的俯卧撑，好吗？

It's not about breaking 90 with the elbows.

这不是用肘部打破90度。

It's about pushing down till your chest touches the floor and straightening out.

就是向下推，直到胸部接触地板并伸直。

That's a proper push-up.

这才是正确的俯卧撑。

And a pull-up is where you pull your chin above the bar.

引体向上就是将下巴拉到杠铃上方。

Neither of those should include a slow, eccentric or lowering component if you are using those to train muscular endurance, the three to five sets of 12 to 25, and maybe even up to 100 repetitions with 30 to 180 seconds of rest in between.

如果你用这些来训练肌肉耐力，那么这两种动作都不应该包含缓慢、离心或降低的成分，三到五组，每组 12 到 25 次，甚至最多重复 100 次，中间休息 30 到 180 秒。

Andrew Huberman:

安德鲁·休伯曼：

That means that jumping also is going to be a very poor tool for building muscular endurance because jumping has a slowing down component as you land.

这意味着跳跃对于增强肌肉耐力来说也将是一个非常糟糕的工具，因为跳跃在落地时会减慢速度。

So things likely climb metrics or agility work, where you're moving from side to side and you're decelerating, you're slowing yourself down a lot, not going to be good for muscular endurance.

因此，事情可能涉及攀登指标或敏捷性工作，当你从一侧移动到另一侧并且减速时，你会减慢自己的速度，这对肌肉耐力没有好处。

Terrific for cardiovascular training and conditioning of other kinds and skill training and agility and all that.

But if you want to build muscular endurance, you want to make your muscles able to do more work for longer.

但如果你想增强肌肉耐力，你就想让你的肌肉能够更长时间地做更多的工作。

It's going to be this three to five sets of 12 to 100 reps, 30 to 180 seconds of mainly concentric movement, not a slow lowering phase or a heavy lowering phase.

这将是三到五组，每组 12 到 100 次，持续 30 到 180 秒的主要同心运动，而不是缓慢降低阶段或剧烈降低阶段。

So that might be kettlebell swings and things of that sort.

Isometrics, as I mentioned, things like plank and wall sits will work.

正如我提到的，等轴测法，平板支撑和靠墙坐等方法都可以。

Andrew Huberman:

安德鲁·休伯曼：

Now what's interesting about this is that it doesn't seem at all like what people normally think of as endurance, and yet it's been shown in nice-quality peer-reviewed studies — several of which are cited in the review I mentioned earlier — that muscular endurance can improve our ability to engage in long bouts of what we call long-duration, low-intensity endurance work.

有趣的是，它看起来根本不像人们通常认为的耐力，但高质量的同行评审研究表明——其中几项在我之前提到的评论中被引用——肌肉耐力可以提高我们进行长时间、低强度耐力训练的能力。

So this can support long runs, it can support long swims, and it can build also, it can build postural strength and endurance simultaneously.

所以这可以支持长距离跑步，可以支持长距离游泳，而且还可以增强体力，可以同时增强姿势力量和耐力。

And that's mainly accomplished through isometric holds.

这主要是通过等距保持来完成的。

So things like planks are actually quite good for building endurance of the spinal erector muscles that provide posture, of the abdominal muscles that are helpful for posture, for being upright, for the upper neck muscles and things of that sort.

因此，像平板支撑这样的东西实际上非常有利于增强提供姿势的竖脊肌、有助于保持姿势、直立、上颈部肌肉等的腹部肌肉的耐力。

These days everyone seems to have text neck.

现在每个人似乎都有短信脖子。

Everyone's basically staring at their toes all the time.

每个人基本上都一直盯着自己的脚趾。

It has a default towards their toes.

它有一个默认朝向他们的脚趾。

So isometric holds can be very good for building muscular endurance.

因此，等距保持对于增强肌肉耐力非常有好处。

Andrew Huberman:

安德鲁·休伯曼：

You can spot people, including yourself, perhaps, with poor muscular endurance in the postural muscles because anytime they stop moving, they have to lean against a wall or their hip will move to one side, or they're always leaned to one side.

你可能会发现人们，包括你自己，姿势肌的肌肉耐力很差，因为每当他们停止移动时，他们就必须靠在墙上，否则他们的臀部就会移到一侧，或者他们总是向一侧倾斜。

I am guilty of this too.

我也对此感到内疚。

Some of you have actually pointed out, I like to think out of concern, that I often am rubbing my lower back, and indeed I have some asymmetries in my postural muscle, some of which are probably genetic, and some of which are probably just from excessive work or something of that sort, that have my right shoulder sit lower than my left and things of that sort.

你们中的一些人实际上已经指出，我喜欢出于担心而认为，我经常摩擦我的下背部，事实上我的姿势肌肉有一些不对称，其中一些可能是遗传的，其中一些可能只是由于过度工作或类似的原因，我的右肩比左肩低等等。

If I wanted to improve those, I could improve those by really focusing on symmetry and isometric symmetry, meaning holding my hands at equivalent positions in planks and doing isometric holds for building muscular endurance of the postural muscles.

如果我想改善这些，我可以通过真正关注对称性和等距对称来改善这些，这意味着将我的手放在木板上的相同位置并进行等距保持以增强姿势肌肉的肌肉耐力。

Andrew Huberman:

安德鲁·休伯曼：

But this can also be done with, as I mentioned, kettlebell swings for the lower back and legs and posterior chain.

但正如我提到的，这也可以通过针对下背部、腿部和后链的壶铃摆动来完成。

So there are a number of different exercises you could do this with, but it should be compound exercises, mainly.

因此，您可以使用多种不同的练习来做到这一点，但主要应该是复合练习。

It's rare for people to do this kind of muscular endurance work specifically for things like bicep curls or triceps, and there aren't many activities that really rely on isolation of those muscles and repeatedly.

人们很少专门针对二头肌弯举或三头肌等进行这种肌肉耐力训练，而且真正依赖这些肌肉的隔离和重复的活动并不多。

I'm sure there are some out there, but it's hard to imagine.

我确信那里有一些，但很难想象。

So you can do this with isometrics; you can do this with more standard nonisometric-type movements, but make sure there isn't a strong eccentric load.

所以你可以用等轴测图来做到这一点；您可以通过更标准的非等距类型运动来做到这一点，但要确保没有强大的偏心负载。

Andrew Huberman:

安德鲁·休伯曼：

So now let's talk about the science briefly of why this works.

现在让我们简单地谈谈它为何有效的科学原理。

Well that takes us back to this issue of fuel utilization and what fails.

So if we were say, okay, let's say you do a plank, and you're planking, maybe you're able to plank for a minute or two minutes or three minutes; at some point you will fail.

所以，如果我们说，好吧，假设你做平板支撑，并且你正在做平板支撑，也许你能够平板支撑一分钟、两分钟或三分钟；在某些时候你会失败。

You're not going to fail because the heart gives out.

你不会因为心脏衰竭而失败。

You're not going to fail because you can't get enough oxygen, because you can breathe while you're doing that.

You're going to fail because of local muscular failure, which means that as you do, if you choose to do this protocol of three to five sets, et cetera, et cetera, to build muscular endurance, mainly what you are going to be building is you're going to be building the ability of your mitochondria to use oxygen to generate energy locally, and it's something called mitochondrial respiration, respiration because of the involvement of oxygen.

你会因为局部肌肉衰竭而失败，这意味着，如果你选择做三到五组的方案，等等，等等，来增强肌肉耐力，主要是你要增强线粒体利用氧气局部产生能量的能力，这就是所谓的线粒体呼吸，因为氧气的参与而进行的呼吸。

Andrew Huberman:

安德鲁·休伯曼：

And it's also going to be increasing the extent to which the neurons control the muscles and provide a stimulus for the muscles to contract.

它还将增加神经元控制肌肉的程度，并为肌肉收缩提供刺激。

But this is independent of power and strength.

但这与权力和力量无关。

So even though the low sets, like three to five sets, and the fact that you're doing repetitions and you're going to failure, even though it seems to resemble power and strength and hypertrophy-type training, it is distinctly different.

因此，即使是低组数，比如三到五组，而且事实上你在重复并且会失败，尽管它看起来类似于爆发力、力量和肥大型训练，但它是明显不同的。

It's not going to generate strength, hypertrophy and power.

它不会产生力量、肥大和力量。

It's going to mainly create this ability to endure, to continually contract muscles or repeatedly contract muscles.

它将主要创造这种持续收缩肌肉或反复收缩肌肉的能力。

Continually, if you're using isometric holds, repeatedly, if you're using repetition-type exercise where there's a contraction and an extension of the muscle, essentially concentric and an eccentric portion.

持续地，如果你使用等长保持，重复地，如果你使用重复型练习，其中肌肉有收缩和伸展，基本上是同心和偏心部分。

But remember that you want the eccentric portion to be light and relatively fast, not so fast that you injure yourself, but certainly not deliberately slowed down.

但请记住，您希望偏心部分较轻且相对较快，不要太快以致伤害自己，但当然也不要故意放慢速度。

Andrew Huberman:

安德鲁·休伯曼：

It was recommended, I should say by Andy Galpin, that you not use Olympic lifts for this because once you get past eight or 12 or 25 repetitions, especially form on those Olympic lifts is key for not getting injured.

我应该说安迪·加尔平（Andy Galpin）建议你不要使用奥林匹克举重，因为一旦你超过了八次、十二次或二十五次重复，特别是奥林匹克举重的状态是不受伤的关键。

And while some people can perform those sorts of lifts like snatches and dead lifts and cleans and jerks and overhead presses, probably not a great idea if the goal is to push the body to points of fatigue, because you do open yourself up to injury, unless you're very skilled at doing that or you have a really good coach who can help you guide through those lifts.

虽然有些人可以进行抓举、硬拉、翻举、挺举和过头推举等举重动作，但如果目标是将身体推至疲劳点，这可能不是一个好主意，因为你确实容易受伤，除非你非常擅长这样做，或者你有一个非常好的教练可以帮助你指导完成这些举重动作。

So that's one form of endurance, which is muscular endurance, and it's mainly going to rely on neural energy, so nerves and muscle.

这是耐力的一种形式，即肌肉耐力，它主要依赖于神经能量，即神经和肌肉。

And it's not going to rely quite so much on what's available in your blood, your heart, or your lungs.

Andrew Huberman:

安德鲁·休伯曼：

So now let's talk about the other extreme of endurance, which is long-duration endurance.

This is the type that people typically think about when they think about endurance.

这是人们在考虑耐力时通常想到的类型。

You're talking about a long run, a long swim, a long bike ride.

你说的是长跑、长距离游泳、长距离骑自行车。

Well how long?

嗯，要多久？

Well anywhere from 12 minutes to several hours or maybe even an entire day, maybe eight or nine hours of hiking or running or biking.

Some people are actually doing those kinds of really long events — marathons, for instance.

有些人实际上正在做那些非常长的活动——例如马拉松。

So anything longer than 12 minutes, and this type of work builds on fuel utilization in the muscles.

It builds on the activity of neurons in the brain that are involved in what we call central pattern generators.

We talked about this in a previous episode, or several previous episodes.

我们在之前的一集或者之前的几集里谈到过这个。

These are groups of neurons that allow our body to engage in regular rhythmic effort without having to think about the movement too much.

So running and stepping or swimming, if you already know how to swim, or pedaling on a bike or walking upstairs and hiking.

You're not thinking about right, left, right, left.

It's all carried out by central pattern generators.

Andrew Huberman:

安德鲁·休伯曼：

This is going to be at less than a hundred percent of your maximum oxygen uptake, your VO2 max.

I'll talk about what VO2 max is, but I just want to give a sense of what the protocol is and the underlying science.

How many sets?

有几套？

One.

一。

Long-duration effort is one set of 12 minutes or longer.

So you're not counting repetitions.

所以你没有计算重复次数。

I sure hope that if you're going out on a 30-minute run or even a 15-minute run, that you're not counting steps, that you're not counting pedal strokes, that you're not on the rower counting pulls on the rower.

我当然希望，如果你要进行 30 分钟甚至 15 分钟的跑步，你不要计算步数，不要计算踏板行程，不要在划船者身上计算划船者的拉力。

I suppose you could, but I think that would be pretty dreadful.

Seems like a poor utilization of cognitive brain space.

Andrew Huberman:

安德鲁·休伯曼：

You're getting into regular repeated effort, and your ability to continue that effort is going to be dependent mainly on the efficiency of the movement, on your ability to strike a balance between the movement itself, the generation of the muscular movements that are required, and fuel utilization across the different sources of nerve, muscle, blood, heart and lungs.

你正在进行定期的重复努力，而你继续努力的能力将主要取决于运动的效率，取决于你在运动本身、所需肌肉运动的产生以及不同来源的神经、肌肉、血液、心脏和肺之间的能量利用率之间取得平衡的能力。

So let's ask the question, why would you fail on a long run?

Why would you quit?

你为什么要退出？

Well, as you set out on that long run, assuming you have some glycogen in your liver and in your muscles, you're going to use that energy first, even if it's very low intensity.

好吧，当你开始长跑时，假设你的肝脏和肌肉中有一些糖原，你将首先使用这些能量，即使它的强度非常低。

So we're not talking about sprinting, we're talking about heading out the door or starting off on a marathon.

You're starting to, assuming you have some conditioning, or even if you don't, you're going to burn carbohydrate, you're going to burn glucose in the bloodstream, you're going to burn carbohydrate as those muscles contract, those what we call slow twitch muscles.

你开始，假设你有一些调节，或者即使你没有，你会燃烧碳水化合物，你会燃烧血液中的葡萄糖，当这些肌肉收缩时，你会燃烧碳水化合物，那些我们称之为慢肌的肌肉。

They're contracting.

他们正在签约。

They start burning up fuel to make ATP to continue to contract.

Andrew Huberman:

安德鲁·休伯曼：

Your mind is going to use more or less energy depending on how much willpower, how much of a fight you have to get into with yourself in order to generate the effort.

你的大脑会使用更多或更少的能量，这取决于你有多少意志力，以及你需要与自己进行多少斗争才能产生努力。

I really want to underscore this.

我真的想强调这一点。

If you're somebody that's thinking, maybe I go for the run, maybe I don't go for the run, I'll do it at 2:00.

Okay, 2:05 — no, I only want to go on the half hour or maybe on the main hour, and you're going through all that.

Guess what?

你猜怎么着？

You're burning up useful energy that you could use either for the run, for example, or for something else.

When we think about something hard, when we ruminate, when we perseverate on an idea or on a decision, we are burning neural energy and neural energy is glucose and epinephrine and all the things we talked about before.

当我们思考一些困难的事情时，当我们沉思时，当我们坚持一个想法或一个决定时，我们正在燃烧神经能量，而神经能量就是葡萄糖和肾上腺素以及我们之前讨论过的所有东西。

Andrew Huberman:

安德鲁·休伯曼：

So willpower in part is the ability to devote resources to things.

And part of that is making decisions to just either do it or not do it.

I'm not of the just do it mindset.

我不属于“只管去做”的心态。

I think there's a right time and a place to train, but I also think that it is not good.

In other words, it utilizes excessive resources to churn over decisions excessively, and you probably burn as much cognitive energy deciding about whether or not to do a given training or not as you do in the actual training.

换句话说，它利用过多的资源来过度地做出决定，并且您在决定是否进行给定的培训时可能会消耗与实际培训中一样多的认知能量。

So we'll talk more about how this long-duration effort can relate to mental performance, but the long-duration effort should be one set, 12 minutes or longer.

因此，我们将更多地讨论这种长时间的努力与心理表现的关系，但长期的努力应该是一组，12 分钟或更长时间。

It could go for 30 minutes or 60 minutes or an hour.

它可能会持续 30 分钟、60 分钟或一个小时。

We'll talk about programming later in the episode.

This is going to be less than a hundred percent of your maximum oxygen uptake.

Your heart rate is not going to be through the ceiling or maxed out, but it's all about efficiency of movement.

That's what you're building.

这就是你正在构建的。

Andrew Huberman:

安德鲁·休伯曼：

When you go out for a run that's 30 minutes, you are building the capacity to repeat that performance the next time while being more efficient, actually burning less fuel.

当您出去跑步 30 分钟时，您正在培养下次重复该表现的能力，同时提高效率，实际上燃烧更少的燃料。

And that might seem a little bit counterintuitive, but every time you do that run, what you're doing is you're building up mitochondrial density.

这可能看起来有点违反直觉，但每次你这样做时，你所做的就是增加线粒体密度。

It's not so much about mitochondrial oxidation and respiration.

这与线粒体氧化和呼吸无关。

You're building up mitochondrial density.

你正在增加线粒体密度。

You're actually increasing the amount of ATP that you can create for a given bout of effort.

实际上，您正在增加在给定的一轮努力中可以产生的 ATP 量。

You are becoming more efficient.

你正在变得更有效率。

You're burning less fuel overall, doing the same thing.

做同样的事情，你总体上燃烧的燃料更少。

That's really what these long, slow distance or long bouts of effort are really all about.

这就是这些长距离、缓慢的距离或长时间的努力的真正意义所在。

Andrew Huberman:

安德鲁·休伯曼：

Now, why do this long-duration effort?

那么，为什么要做这种长期的努力呢？

Why would you want to do it?

你为什么要这么做？

Why is it good for you?

为什么它对你有好处？

Well it does something very important, which is that it builds the capillary beds within muscles.

So let's talk a little bit about vasculature.

那么让我们来谈谈脉管系统。

We haven't done this too much yet, but if you have seen the episode on supercharging performance, we talked about AVAs, these arterio-venous anastomoses, where blood moves from arteries directly into veins, but that's unusual.

我们还没有做过太多这方面的工作，但是如果您看过有关增压性能的剧集，我们讨论过 AVA，这些动静脉吻合术，其中血液从动脉直接进入静脉，但这很不寻常。

That only takes place in the so-called glabrous skin of the palms, the face and the bottoms of the feet.

Typically, for most all other areas of the body, what happens is arteries bring blood to a given tissue, like a muscle, and veins return that blood back to the heart.

通常，对于身体的大多数其他区域，发生的情况是动脉将血液输送到特定组织（例如肌肉），而静脉将血液返回心脏。

There are exceptions, but in general.

有例外，但总体而言。

And in between arteries and veins are these little tiny, what are called capillary beds or microcapillaries.

在动脉和静脉之间有一些微小的东西，称为毛细血管床或微毛细血管。

So these are tiny little avenues, like little tiny streams and estuaries between the bigger arteries and veins.

Andrew Huberman:

安德鲁·休伯曼：

Now those are actually contained within muscle.

现在这些实际上包含在肌肉内。

And what's amazing is that you can increase the number of them.

令人惊奇的是你可以增加它们的数量。

You can literally build new capillaries.

您实际上可以构建新的毛细血管。

You can create new little streams within your muscles.

你可以在你的肌肉中产生新的小流。

And the type of long-duration effort that I was talking about before, 12 minutes or more of steady effort is very useful for doing that and is very useful for increasing the mitochondria, the energy-producing elements of the cells, the actual muscle cells.

我之前谈到的那种长时间的努力，12 分钟或更长时间的稳定努力对于做到这一点非常有用，并且对于增加线粒体、细胞的能量产生元素、真正的肌肉细胞非常有用。

Andrew Huberman:

安德鲁·休伯曼：

And the reason is when blood arrives to muscles, it has oxygen.

The muscles are going to use some of that oxygen, and then some of the deoxygenated blood is going to be sent back to the heart and to the lungs.

肌肉将使用一些氧气，然后一些脱氧的血液将被送回心脏和肺部。

Now the more capillaries that you build into those muscles, the more oxygen available to those muscles.

现在，这些肌肉中的毛细血管越多，这些肌肉可获得的氧气就越多。

I don't want to get too much into the physics of fluid flow, but basically it's the difference between taking a hose and sticking it into some dirt just directly and turning on the faucet at a given rate, the spigot rather, or having a bunch of little hoses, like a sprinkler system, that go out and irrigate the whole yard.

我不想过多地了解流体流动的物理原理，但基本上，这就是拿一根软管直接将其插入一些污垢中，然后以给定的速度打开水龙头（更确切地说是龙头），或者使用一堆小软管（例如喷水灭火系统）来灌溉整个院子之间的区别。

The irrigation is equivalent to this capillary bed system, and it's very good at using energy sources within blood.

冲洗就相当于这个毛细血管床系统，非常擅长利用血液中的能量来源。

Andrew Huberman:

安德鲁·休伯曼：

So the simple way to think about this is when you go out for a run, let's say it's the first run you've done for a while, and you go out for 12 or 15 minutes and somewhere right around 20 minutes, you're like, "That's it.

因此，思考这个问题的简单方法是，当你出去跑步时，假设这是你一段时间以来第一次跑步，你出去了 12 或 15 分钟，大约 20 分钟，你会想，“就这样了。

I just can't continue." Well when you come back the next time to do that run, you've built endurance largely because you've built these capillary beds, you've expanded these little streams in which blood can deliver oxygen to the muscles.

我就是无法继续下去。”好吧，当你下次回来跑步时，你已经增强了耐力，很大程度上是因为你已经建立了这些毛细血管床，你已经扩大了这些小溪流，血液可以在其中向肌肉输送氧气。

And so it's going to feel relatively straightforward to either go a little bit quicker for the same duration, the same distance, or to extend that run for another five to 10 minutes.

因此，感觉相对简单，要么在相同的时间、相同的距离内跑得更快一点，要么再延长跑步 5 到 10 分钟。

So this long-duration work, unlike muscular endurance like planks and everything that we were talking about before, is really about building the capillary systems and the mitochondria, the energy utilization systems within the muscles themselves.

因此，这项长期工作与平板支撑等肌肉耐力和我们之前讨论的所有内容不同，实际上是建立毛细血管系统和线粒体，即肌肉本身的能量利用系统。

Andrew Huberman:

安德鲁·休伯曼：

And that's very important to understand.

理解这一点非常重要。

It's distinctly different than, say, building the neurons that fire the muscles.

这与构建激发肌肉的神经元截然不同。

The neurons are already there, they're going to fire those muscles just fine.

神经元已经在那里，它们会很好地激发这些肌肉。

In fact, if your life depended on it today, you could probably run a marathon.

事实上，如果你今天的生活依赖于此，你可能可以跑马拉松。

You'd probably get injured; It would be very psychologically and physically painful.

你可能会受伤；这在心理上和身体上都会非常痛苦。

I don't recommend you do that unless you're trained for it.

我不建议您这样做，除非您接受过相关培训。

But if you were to train properly for it, if you were to do long duration bouts of effort once or twice a week, or three times a week, pretty soon it would become easy because you're building these vascular microbeds, or microvascular beds, as they're called.

但如果你为此进行适当的训练，如果你每周进行一次或两次或三次的长时间训练，很快就会变得很容易，因为你正在构建这些血管微床，或微血管床，正如它们所说的那样。

So you're able to bring more energy to the muscles and they're able to utilize more energy.

因此，您能够为肌肉带来更多能量，并且它们能够利用更多能量。

So that's long duration.

所以持续时间很长。

So we've got muscular endurance and we've got long-duration endurance.

所以我们有肌肉耐力和长期耐力。

Andrew Huberman:

安德鲁·休伯曼：

And then there are two kinds in between that in recent years have gotten a lot of attention and excitement, but most people are not distinguishing between these two kinds of endurance.

还有两种介于两者之间的耐力，近年来引起了很多关注和兴奋，但大多数人并没有区分这两种耐力。

And that's a shame because in failing to distinguish between the two kinds of what we call high-intensity training, sometimes called high-intensity interval training, most people, perhaps you, are not getting nearly as much physical and mental benefit out of high-intensity training as you could.

这是一种耻辱，因为无法区分这两种我们所说的高强度训练（有时称为高强度间歇训练），大多数人，也许是你，都无法从高强度训练中获得尽可能多的身体和精神益处。

So I want to talk about the two kinds of high-intensity interval training and what each of them does for your brain and body, and what sorts of adaptations they cause.

所以我想谈谈这两种高强度间歇训练，以及它们各自对你的大脑和身体的作用，以及它们会引起什么样的适应。

Because in doing that, you can really start to build up specific energy systems in your brain and body in ways that best serve you for your cognitive work and for other sorts of things like strength and speed, or hypertrophy, or for running marathons, for that matter.

因为在这样做的过程中，你真的可以开始在你的大脑和身体中建立特定的能量系统，以最适合你的认知工作和其他类型的事情，如力量和速度，或肥大，或跑马拉松，就此而言。

Andrew Huberman:

安德鲁·休伯曼：

So there are two kinds of high-intensity training for endurance, sometimes called high-intensity interval training.

所以有两种针对耐力的高强度训练，有时也称为高强度间歇训练。

One is anaerobic, so-called anaerobic endurance, so no oxygen.

一种是无氧的，所谓无氧耐力，所以不需要氧气。

And the other is aerobic endurance, both of which qualify as HIIT, high-intensity interval training.

另一个是有氧耐力，两者都属于 HIIT，即高强度间歇训练。

So let's talk about anaerobic endurance first.

那么我们先来说说无氧耐力。

Anaerobic endurance, from a protocol perspective, is going to be three to 12 sets.

从协议的角度来看，无氧耐力将是 3 到 12 组。

And these repetitions, and I'll talk about what the repetitions are, are going to be performed at whatever speed allows you to complete the work in good, safe form.

这些重复，我将讨论重复是什么，将以任何速度进行，让你能够以良好、安全的形式完成工作。

So it could be fast, it could be slow.

所以它可能很快，也可能很慢。

As the work continues, your repetitions may slow down or it may speed up.

随着工作的继续，你的重复次数可能会减慢，也可能会加快。

Chances are it's going to slow down.

很可能它会放慢速度。

So what does this work?

那么这有什么作用呢？

What do these sets look like?

这些套装是什么样子的？

Remember, long, slow distance is one set.

请记住，长而慢的距离是一组。

Muscular endurance is three to five sets.

肌肉耐力为三到五组。

High-intensity anaerobic endurance is going to be somewhere between three and 12 sets, and it's going to have a ratio of work to rest of anywhere from three to one — to one to five.

高强度无氧耐力训练将在 3 到 12 组之间，并且工作与休息的比例将在 3 比 1 到 1 比 5 之间。

Andrew Huberman:

安德鲁·休伯曼：

So what would a three-to-one ratio set look like?

那么三比一的比例设置会是什么样子呢？

Well, it's going to be 30 seconds of hard pedaling on the bike, for instance, or running, or on the rower.

例如，这将是 30 秒的用力踩自行车、跑步或划船。

These are just examples.

这些只是示例。

It could be in the pool swimming; it could be any number of things; or air squats or weighted squats, if you will, provided you can manage that.

可能是在泳池里游泳；它可以是任意数量的事物；或者空中深蹲或负重深蹲，如果你愿意的话，只要你能做到。

Thirty seconds on, 10 seconds off.

开三十秒，关十秒。

That's a very brief rest.

这是一个非常短暂的休息。

So three to one is just a good example, would be 30 seconds on 10 seconds off.

所以三对一就是一个很好的例子，就是 30 秒休息 10 秒。

Andrew Huberman:

安德鲁·休伯曼：

The opposite extreme on that ratio would be one to five.

该比例的相反极端是一比五。

So 20 seconds on, 100 seconds off.

所以开启 20 秒，关闭 100 秒。

So you do the work for 20 seconds, then you rest a hundred seconds.

所以你做20秒的工作，然后休息100秒。

Now, what's the difference?

现在，有什么区别？

What should you do?

你应该做什么？

Three-to-one ratio.

三比一的比例。

So 30 seconds on, 10 seconds off, or should you do one-to-five, 20 seconds on to 100 seconds off?

那么，开始 30 秒，休息 10 秒，还是应该进行一对五，开始 20 秒，休息 100 秒？

Well, that will depend on whether or not the quality of the movement is important to you.

嗯，这取决于运动的质量对您是否重要。

Andrew Huberman:

安德鲁·休伯曼：

So let's just take a look at the three-to-one ratio.

那么我们来看看三比一的比例。

So in the three-to-one ratio, if you're going to do 30 seconds of hard pedaling on a bike, followed by 10 seconds, so maybe one of these what they call assault bikes, and then you stop for 10 seconds and then repeat.

因此，按照三比一的比例，如果您要在自行车上用力踩踏 30 秒，然后再踩 10 秒，那么也许是其中一辆所谓的突击自行车，然后停下来 10 秒，然后重复。

Chances are you will be able to do 1, 2, 3, 4, maybe even as many as 12 sets if you're really in good condition, that you'll be able to do all those because peddling on the bike doesn't require a ton of skill.

如果您的状态确实良好，您很可能能够做 1、2、3、4 组，甚至可能多达 12 组，您将能够完成所有这些，因为骑自行车不需要太多技巧。

And if you do it incorrectly, if your elbow flares out a little bit or something, it's very unlikely that you'll get injured, unless it's really extreme.

如果你做得不正确，如果你的肘部稍微向外张开或者其他什么，你就不太可能受伤，除非情况真的很严重。

Andrew Huberman:

安德鲁·休伯曼：

But the same movement done, for instance, with kettlebells — so 30 seconds on, 10 seconds off.

但同样的动作，例如用壶铃做——所以进行 30 秒，休息 10 秒。

The first set will probably be in good form.

第一盘的状态可能会很好。

The second one will be in pretty good form.

第二个将处于非常好的状态。

But let's say you're getting to the fifth and sixth set and you're going 30 seconds on, 10 seconds off, chances are the quality of your repetitions will degrade significantly, and you increase the probability that you're going to get injured or that you're going to damage yourself in some way, or that you-

但是假设你进入第五组和第六组，并且你要进行 30 秒，休息 10 秒，那么你的重复质量很可能会显着下降，并且你受伤或以某种方式伤害自己的可能性会增加，或者你-

PART 1 OF 3 ENDS Andrew Huberman:

第 1 部分（共 3 部分）结束 Andrew Huberman：

Or that you're going to damage yourself in some way or that you can't complete the movement or that some smaller muscles like your grip muscles might give out.

或者你会以某种方式伤害自己，或者你无法完成动作，或者一些较小的肌肉（如握力肌肉）可能会失效。

Okay?

好的？

So the quality of repetitions is going to drop considerably with the three-to-one approach.

因此，采用三对一的方法，重复的质量将会大大下降。

If you're just doing it for effort, and we'll talk about what this builds in your system in a moment, that's fine, but for most people, if quality of form is important — so maybe this is using weights, maybe you're doing squats — so you're going to do 20 seconds on and 100 seconds of rest.

如果你只是为了努力而做，我们稍后会讨论这会在你的系统中构建什么，那很好，但对于大多数人来说，如果形式质量很重要 - 所以也许这是使用重量，也许你正在做深蹲 - 所以你需要做 20 秒和 100 秒的休息。

Andrew Huberman:

安德鲁·休伯曼：

Maybe it's even a barbell-loaded squat.

也许甚至是杠铃深蹲。

Maybe you're doing kettlebells, maybe you've got some other resistance there that's allowing you to do this.

也许你正在做壶铃，也许你有一些其他的阻力可以让你做到这一点。

What you'll find is that the longer rest, even though it's 20 seconds of intense effort followed by a longer rest of about 100 seconds, will allow you to perform more quality repetitions safely over time.

您会发现，较长的休息时间，即使是 20 秒的剧烈运动，然后是约 100 秒的较长休息时间，也能让您随着时间的推移安全地进行更多高质量的重复。

So what does building anaerobic endurance look like?

那么建立无氧耐力是什么样的呢？

And then I'll tell you what it's actually good for in the true practical sense.

然后我会告诉你它在真正的实际意义上有什么好处。

Andrew Huberman:

安德鲁·休伯曼：

What anaerobic endurance exercise generally looks like is that if you decide to do this for the first week, you might do this two or three times a week, maybe even just once a week, depending on the other things you're doing.

无氧耐力运动通常看起来是这样的，如果您决定在第一周进行此运动，您可能每周进行两到三次，甚至可能每周一次，具体取决于您正在做的其他事情。

We'll talk about programming at the end, and you would generate just three sets.

我们将在最后讨论编程，您将只生成三组。

So it might be three sets of 20 seconds of hard effort followed by 100 seconds rest.

因此，这可能是三组，每组 20 秒的努力，然后是 100 秒的休息。

Then you repeat: 20 seconds of hard effort, 100 seconds rest; 20 seconds of effort, 100 seconds rest, and you might do that twice a week and then each week you're adding one or two sets.

然后你重复：20秒努力，100秒休息； 20 秒的努力，100 秒的休息，你可以每周做两次，然后每周增加一到两组。

Okay?

好的？

Andrew Huberman:

安德鲁·休伯曼：

In doing that, you will build up what we call anaerobic endurance.

通过这样做，您将建立我们所说的无氧耐力。

What is anaerobic endurance?

什么是无氧耐力？

Well, let's ask why we fail.

好吧，让我们问一下为什么我们会失败。

Anaerobic endurance is going to be taking your system into greater than 100% of your VO2 max.

无氧耐力将使您的系统达到最大摄氧量的 100% 以上。

It's going to be taking your heart rate up very high, and it's going to maximize your oxygen-utilization systems.

它会让你的心率非常高，并且最大化你的氧气利用系统。

That is going to have effects that are going to lead to fatigue at some point in the workout, and that fatigue will trigger an adaptation.

这会产生一些影响，导致锻炼中的某个时刻出现疲劳，而这种疲劳会引发适应。

Andrew Huberman:

安德鲁·休伯曼：

So let's ask what adaptation it's triggering.

那么让我们问一下它触发了什么适应。

Well, it's triggering both mitochondrial respiration, the ability of your mitochondria to generate more energy by using more oxygen because you're bringing so ...

嗯，它会触发线粒体呼吸，线粒体通过使用更多氧气产生更多能量的能力，因为你带来了......

You're maxing out, literally, you're getting above your VO2 max.

从字面上看，您已经达到最大摄氧量了，您已经超过了最大摄氧量。

You're hitting that threshold of how much oxygen you can use in your system.

您已经达到了系统中可以使用的氧气量的阈值。

One of the adaptations will be that your mitochondria will shift such that they can use more oxygen, and you're going to also increase the capillary beds, but not as much as you're going to be able to increase the amount of neuron engagement of muscle.

其中一项适应是你的线粒体会发生变化，这样它们就可以使用更多的氧气，你也会增加毛细血管床，但不会增加肌肉神经元参与量那么多。

Andrew Huberman:

安德鲁·休伯曼：

So normally, when we start to hit fatigue, when we're exhausted, when we're breathing really hard because the systems of the body are linked, and there's a mental component to this as well, a motivational component after that third or fourth or sixth set of 20 seconds on, 100 seconds off, or if you're at the other extreme, 30 seconds on and 10 seconds off, there's going to be a component of you want to stop, and by pushing through and repeating another set, safely, of course, what you're doing is you are training the neurons to be able to access more energy, literally convert that into ATP and for the muscles therefore to access more energy and ATP, and the adaptation is in the mitochondria's ability to use oxygen, and this has tremendous carryover effects for other types of exercise.

所以通常情况下，当我们开始感到疲劳时，当我们筋疲力尽时，当我们呼吸非常困难时，因为身体的系统是相互联系的，这也有一个心理成分，在第三组、第四组或第六组20秒，100秒休息后的动机成分，或者如果你处于另一个极端，30秒，10秒休息，你就会有一个想要停下来的成分，通过坚持并重复另一组，当然，安全地，你正在做的是训练神经元能够获取更多能量，将其转化为 ATP，从而让肌肉获取更多能量和 ATP，这种适应在于线粒体利用氧气的能力，这对其他类型的运动具有巨大的延续效应。

Andrew Huberman:

安德鲁·休伯曼：

So while I know and appreciate that people are using high-intensity interval training of this kind or similar in order to just burn fat, "do their workouts," it's very useful for building a capacity to engage in short bouts of effort repeatedly, to really lock in.

因此，虽然我知道并欣赏人们使用这种或类似的高强度间歇训练来燃烧脂肪，“进行锻炼”，但它对于培养反复进行短期努力的能力非常有用，以真正锁定。

I don't want to use the word "focus" because it's not strictly mental focus, but to be able to generate short bouts of very intense work.

我不想使用“专注”这个词，因为它不是严格意义上的精神集中，而是能够产生短暂的非常紧张的工作。

Andrew Huberman:

安德鲁·休伯曼：

This can be beneficial in competitive sports or team sports where there's a sprinting component, where the field opens up and you need to dribble the ball down the field, for instance, and shoot on goal or where you're playing tennis and it's a long rally and then, all of a sudden, somebody really starts putting you back on your heels and you have to really make the maximum amount of effort to run to the net and to get the ball across — things of that sort.

这在竞技运动或团队运动中可能是有益的，在这些运动中，有短跑的部分，例如，场地开阔，你需要运球到场上，然后射门，或者你正在打网球，这是一场长时间的对峙，然后，突然间，有人开始让你后跟，你必须真正付出最大的努力才能跑到网前并把球传过去——诸如此类的事情。

Okay?

好的？

Andrew Huberman:

安德鲁·休伯曼：

There are a variety of places where there's carryover from this type of training, but it does support endurance.

这种类型的训练在很多地方都会产生影响，但它确实可以增强耐力。

It's about muscle endurance, it's about these muscles' ability to generate a lot of force in the short term, but repeatedly.

它与肌肉耐力有关，与这些肌肉在短期内反复产生大量力量的能力有关。

Okay?

好的？

So that's the way to conceptualize this, and it is different than maximum power.

这就是概念化的方式，它与最大功率不同。

Even though it feels like maximum effort, it is not the same as building power and speed into muscles.

尽管这感觉像是最大的努力，但它与增强肌肉的力量和速度不同。

Those are distinctly different protocols.

这些是截然不同的协议。

Andrew Huberman:

安德鲁·休伯曼：

So the key elements again are that you're bringing your breathing and your oxygen utilization way up above your max.

因此，关键要素还是让你的呼吸和氧气利用率远高于你的最大值。

It's not quite hitting failure, but you're really pushing the system to the point where you are not ready to do another set, and yet you begin another set.

这并不是完全失败，但你确实将系统推到了你还没有准备好做另一组的地步，但你却开始了另一组。

You're not necessarily psychologically ready.

你不一定做好心理准备。

I'll talk more about some of the adaptations that this causes in terms of stroke volume in a few minutes when we talk about how it is that work of this sort can increase our heart's ability to deliver blood and oxygen to our lungs and other tissues.

当我们谈论这种工作如何增加我们的心脏向肺部和其他组织输送血液和氧气的能力时，我将在几分钟内更多地讨论这在每搏输出量方面引起的一些适应。

Andrew Huberman:

安德鲁·休伯曼：

I'm going to get very specific about how to breathe during these different types of protocols and what's happening at the level of the heart.

我将非常具体地介绍在这些不同类型的方案中如何呼吸以及心脏层面发生的情况。

But I want to make sure I touch on the fourth protocol which is high-intensity aerobic conditioning.

但我想确保我谈到了第四个方案，即高强度有氧调节。

So HIIT has these two forms, anaerobic and aerobic, and you just heard about anaerobic.

所以HIIT有两种形式，无氧和有氧，你刚刚听说过无氧。

High-intensity aerobic conditioning also involves about three to 12 sets.

高强度有氧调节也大约需要3到12组。

Andrew Huberman:

安德鲁·休伯曼：

Starting off, of course, with fewer sets, as you're getting into this training, and then extending into more sets, as one parameter you could expand, has again, the same ratio of three to one.

当然，当你开始训练时，从较少的组数开始，然后扩展到更多的组数，因为你可以扩展的一个参数再次具有三比一的相同比率。

So 30 seconds on, 10 seconds off or one to five.

所以开 30 秒，停 10 秒，或者一到五秒。

Twenty seconds on or 100 seconds off, or a very powerful tool for building up aerobic conditioning is a one-to-one ratio.

20 秒开启或 100 秒关闭，或者是建立有氧调节的非常强大的工具，是一对一的比例。

A one-to-one ratio is powerful for building, on average, most of the energy systems involving, remember, we had these nerve, muscle, blood, heart and lungs?

平均而言，一比一的比例对于构建大多数涉及神经、肌肉、血液、心脏和肺的能量系统非常有效？

Andrew Huberman:

安德鲁·休伯曼：

A one-to-one ratio might be you run a mile and however long that takes, let's say it takes you six minutes or seven minutes, then you rest for an equivalent amount of time, then you repeat, and then you rest for an equivalent amount of time.

一对一的比率可能是您跑一英里，无论需要多长时间，假设您需要六分钟或七分钟，然后休息等量的时间，然后重复，然后休息等量的时间。

So you might run first mile is, let's say, seven minutes, then you rest for seven minutes, then you run a mile again, and it might take eight minutes, then you rest for eight minutes, and you continue that for a total of four miles of work, for four miles of running work, I should say, or seven miles of work.

所以你可能跑第一英里，比方说，七分钟，然后你休息七分钟，然后你再跑一英里，可能需要八分钟，然后你休息八分钟，你继续这样总共四英里的工作，我应该说，四英里的跑步工作，或者七英里的工作。

Andrew Huberman:

安德鲁·休伯曼：

You can build this up.

你可以建立这个。

Many people find that using this type of training allows them to do things like go run half marathons in marathons even though prior to the race date, they've never actually run a half marathon or marathon.

许多人发现，使用这种类型的训练可以让他们在马拉松比赛中跑半程马拉松，即使在比赛日期之前，他们从未真正跑过半程马拉松或马拉松。

Now that might seem incredible.

现在看来这似乎令人难以置信。

It's like how could it be that running a mile and then resting for an equivalent amount of time, running a mile, resting for equivalent amount of time for seven miles allows you to run continuously for 13 miles or for 26 miles?

就好像跑一英里然后休息等量的时间，跑一英里，休息等量的时间七英里，怎么可能让你连续跑13英里或26英里？

Andrew Huberman:

安德鲁·休伯曼：

Well, I'm not discouraging people from ever doing the long-duration endurance.

好吧，我并不是劝阻人们进行长期耐力训练。

I think that is very important, but it's because it builds up so many of these energy-utilization systems.

我认为这非常重要，但这是因为它建立了如此多的能源利用系统。

It really teaches you to engage, excuse me, the nerve-to-muscle firing.

对不起，它确实教你参与神经到肌肉的激发。

It improves ATP and mitochondrial function in muscle.

它可以改善肌肉中的 ATP 和线粒体功能。

It allows the blood to deliver more oxygen to the muscle and to your brain, and I'll explain how that is.

它可以让血液向肌肉和大脑输送更多的氧气，我将解释这是怎么回事。

Andrew Huberman:

安德鲁·休伯曼：

And it allows your heart to deliver more oxygen, overall, and it builds a tremendous lung capacity.

总体而言，它可以让您的心脏输送更多氧气，并增强肺活量。

And we will talk about exactly how to breathe and how to build lung capacity, both for sake of warming up and for performance.

我们将详细讨论如何呼吸以及如何增强肺活量，既是为了热身也是为了表现。

So what would this look like, and when should you do this?

那么这会是什么样子，什么时候应该这样做呢？

Well, it's really a question for these workouts of asking how much work can one do in eight to 12 minutes and then rest and then repeat.

嗯，对于这些锻炼来说，这确实是一个问题，询问一个人在 8 到 12 分钟内可以做多少工作，然后休息，然后重复。

Andrew Huberman:

安德鲁·休伯曼：

How much work can you do for eight to 12 minutes then rest and then repeat.

您可以在 8 到 12 分钟内完成多少工作，然后休息，然后重复。

And how many times should you do this?

您应该这样做多少次？

Well, this is the sort of thing, it's pretty intense, and so you would probably only want to do this two, maybe three times a week if you're not doing many other things.

嗯，就是这样的事情，它非常激烈，所以如果你不做很多其他事情，你可能只想每周做两次，也许三次。

I will talk about how this program can be moved in with other forms of training, but I'll just give you a little hint now.

我将讨论如何将该计划与其他形式的培训相结合，但我现在只给您一点提示。

It's very clear and it's described in the review article we're referred to, and we will link another article as well, that concurrent training — doing strength training and the endurance training of any of the four kinds that I'm describing today — can be done.

非常清楚，我们提到的评论文章中对此进行了描述，我们还将链接另一篇文章，即并行训练（进行我今天描述的四种类型的力量训练和耐力训练中的任何一种）是可以完成的。

Andrew Huberman:

安德鲁·休伯曼：

You can program those in the same week, but you want to get four and ideally six, or even better, 24 hours between these workouts because it is very hard, for instance, to do a one-to-one mile repeats — run a mile, rest for equivalent time, run a mile, rest for equivalent time — to do that two or three times a week and also do weight training before or do a long run afterwards; that would quickly lead to breakdown for most people, unless you have very, very good energy-utilization systems, you're really kind of advanced or elite athlete and/or, dare I say, you're using tools to enhance your performance at the level of blood or hormones, and now I'm actually going to talk about those at the end and why they work.

你可以在同一周内进行这些训练，但你希望在这些训练之间有四个小时，最好是六个小时，甚至更好，24小时，因为这是非常困难的，例如，进行一对一的英里重复——跑一英里，休息相当的时间，跑一英里，休息相当的时间——每周做两到三次，并且在之前进行举重训练或之后进行长跑；对于大多数人来说，这很快就会导致崩溃，除非你有非常非常好的能量利用系统，你真的是一个高级或精英运动员和/或，我敢说，你正在使用工具来提高你在血液或激素水平上的表现，现在我实际上要在最后讨论这些以及它们为什么起作用。

Andrew Huberman:

安德鲁·休伯曼：

So we have four kinds of endurance: muscular endurance, we have long-duration endurance.

所以我们有四种耐力：肌肉耐力，我们有长时间耐力。

We have high-intensity interval training of two kinds, anaerobic and aerobic.

我们有无氧和有氧两种高强度间歇训练。

And this last type, the aerobic one, works best, it seems, if you do this one-to-one ratio.

最后一种类型，即有氧运动，如果你采用这种一对一的比例，效果似乎最好。

So how would you use these and what are they actually doing?

那么您将如何使用它们以及它们实际上在做什么？

Let's talk about the heart and the lungs and oxygen because that's something that we can all benefit from understanding, and it will become very clear in that discussion why this type of training is very useful even for nonathletes in order to improve oxygenation and energy utilization of the brain and the heart.

让我们来谈谈心脏、肺和氧气，因为我们都可以从理解中受益，并且在讨论中会变得非常清楚，为什么这种类型的训练即使对于非运动员也非常有用，可以改善大脑和心脏的氧合和能量利用。

Andrew Huberman:

安德鲁·休伯曼：

The brain and the heart are probably the two most important systems that you need to take care of in your life.

大脑和心脏可能是您一生中需要照顾的两个最重要的系统。

Yes, your musculature needs to be maintained.

是的，您的肌肉组织需要维护。

If you want to build it, that's up to you, but you should try and maintain your musculature.

如果你想增强它，那取决于你，但你应该努力保持你的肌肉组织。

But maintaining or enhancing a brain function and cardiovascular function, it's absolutely clear our key for health and longevity in the short and long term and the sorts of training I talked about today has been shown again and again and again to be very useful for enhancing the strength of the mind.

但维持或增强大脑功能和心血管功能，绝对是我们短期和长期健康和长寿的关键，而且我今天谈到的各种训练已经一次又一次地被证明对于增强心智的力量非常有用。

Andrew Huberman:

安德鲁·休伯曼：

Yes, I'll talk about that as well as the health of the brain and the body.

是的，我会谈论这个以及大脑和身体的健康。

So let's talk about the sorts of adaptations that are happening in your brain and body that are so beneficial in these different forms of training.

那么，让我们来谈谈您的大脑和身体中发生的各种适应，这些适应在这些不同形式的训练中非常有益。

If you are breathing hard and your heart is beating hard, so this would be certainly in the high-intensity anaerobic and aerobic conditioning because you're getting up near your VO2 max in high-intensity aerobic conditioning, and you're exceeding your VO2 max in high-intensity anaerobic conditioning.

如果您呼吸困难并且心脏跳动剧烈，那么这肯定是在高强度无氧和有氧训练中出现的，因为在高强度有氧训练中您将接近最大摄氧量，并且在高强度无氧训练中您将超过最大摄氧量。

Andrew Huberman:

安德鲁·休伯曼：

What's going to happen is as, of course, your heart beats faster, your blood is going to be circulating faster, in principle.

当然，原则上，将会发生的情况是，你的心跳加快，你的血液循环加快。

Oxygen utilization in muscles is going to go up, and over time, not long, very quickly, what will happen when those capillary beds start to expand?

肌肉中的氧气利用率将会上升，随着时间的推移，不长，很快，当这些毛细血管床开始扩张时会发生什么？

We talked about that.

我们讨论过这个。

But in addition, because of the amount of blood that's being returned to the heart when you engage in these really intense bouts of effort repeatedly, the amount of blood being returned to the heart actually causes an eccentric loading of one of the muscular walls of the heart.

但除此之外，由于当您反复进行这些非常剧烈的努力时，返回心脏的血液量很大，返回心脏的血液量实际上会导致心脏肌肉壁之一的偏心负荷。

Andrew Huberman:

安德鲁·休伯曼：

So your heart is muscle, it's cardiac muscle.

所以你的心脏是肌肉，它是心肌。

We have skeletal muscle attached to our bones, and we have cardiac muscle, which is our heart.

我们的骨骼上附着有骨骼肌，还有心肌，即我们的心脏。

When more blood is being returned to the heart because of the additional work that your muscles and nerves are doing, it actually has the effect of creating an eccentric loading, a pushing of the wall.

当更多的血液由于肌肉和神经所做的额外工作而返回心脏时，它实际上会产生偏心负荷，即推挤心脏壁。

I realized I'm not using the strict anatomy here, but I don't want to get into all the structural features of the heart, but the left ventricle, essentially, getting slammed back and then having to push back in an eccentric loading of the cardiac muscle, and the muscle thickens, but not because the heart thickens overall; it's actually a strengthening of the cardiac muscle in a way that increases what we call stroke volume.

我意识到我在这里没有使用严格的解剖学，但我不想深入了解心脏的所有结构特征，但左心室本质上是被猛烈地向后推，然后不得不在心肌的偏心负载下向后推，肌肉变厚，但不是因为心脏整体变厚；它实际上是通过增加我们所说的每搏输出量来增强心肌。

Andrew Huberman:

安德鲁·休伯曼：

Meaning, as more blood is returned to the heart, there's an adaptation where the heart muscle actually gets stronger and therefore can pump more blood per stroke, per beat.

这意味着，随着更多的血液返回心脏，心肌实际上会变得更强，因此每次搏动、每次心跳都可以泵出更多的血液。

And as it does that, it delivers — because blood contains glucose and oxygen and other things — it delivers more fuel to your muscles, which allows you to do yet more work per unit time.

当它这样做时，它会提供——因为血液中含有葡萄糖、氧气和其他物质——它会为你的肌肉提供更多的燃料，这让你在单位时间内做更多的工作。

Okay?

好的？

So when we hear that, "Oh, so and so has a ..." Or maybe, "You have a nice low heart rate." That maybe you're one of these really extreme folks, 30 or 40 beats per minute, although most people are sitting at 50, 60, 70, 80; that's your resting heart rate.

所以当我们听到“哦，某某有……”或者“你的心率很低。”也许你是那些真正极端的人之一，每分钟 30 或 40 次，尽管大多数人的频率是 50、60、70、80；这是您的静息心率。

Andrew Huberman:

安德鲁·休伯曼：

If you exercise regularly and you do long-duration aerobic work, your heart rate will start to go down, your resting heart rate.

如果您定期锻炼并进行长时间的有氧运动，您的心率（即静息心率）将会开始下降。

It will increase the stroke volume of your heart.

它会增加你的心脏每搏输出量。

If you do this high-intensity-type training where your heart is beating very hard, so maybe the one-to-one ratio mile run repeats that I described a minute ago, so you do that twice a week for three or four, and I said it could go all the way up to 12 sets, which is a lot.

如果你进行这种高强度类型的训练，你的心脏跳动得非常厉害，那么也许我一分钟前描述的一对一比例的英里跑会重复，所以你每周做两次，持续三到四次，我说它可以一直到 12 组，这是很多。

I don't recommend people start there.

我不建议人们从那里开始。

Andrew Huberman:

安德鲁·休伯曼：

Pretty soon, the stroke volume of your heart will really increase, and as a consequence, you can deliver more fuel to your muscles and to your brain, and you will notice that you can do more work, meaning you can do the same work you were doing a few days or weeks ago with relative ease.

很快，你的心脏每搏输出量就会真正增加，因此，你可以向你的肌肉和大脑提供更多的燃料，你会发现你可以做更多的工作，这意味着你可以相对轻松地完成几天或几周前所做的相同工作。

Your cognitive functioning will improve.

您的认知功能将会改善。

This has been shown again and again because there's an increase in vasculature, literally capillary beds within the brain, the hippocampus areas that support memory, but also areas of the brain that support respiration, that support focus, that support effort.

这已经被一次又一次地证明，因为血管系统、大脑内的毛细血管床、支持记忆的海马体区域、以及支持呼吸、支持注意力和努力的大脑区域都在增加。

This isn't often discussed, but the ability to deliver more blood and therefore more glucose.

这并不经常被讨论，而是输送更多血液并因此输送更多葡萄糖的能力。

Remember, neurons run on glucose, and oxygen to the brain is a big feature of why exercise of the kind I'm describing helps with brain function.

请记住，神经元依靠葡萄糖运行，而大脑的氧气是我所描述的这种运动有助于大脑功能的一个重要特征。

Now, weight training does have some positive effects on brain function also.

现在，重量训练确实对大脑功能也有一些积极的影响。

When I say weight training, I should be more specific.

当我说重量训练时，我应该更具体。

I really am referring to strength and hypertrophy training.

我真正指的是力量和肥大训练。

Andrew Huberman:

安德鲁·休伯曼：

Strength and hypertrophy training, especially if it's of the sort where you get into the burn, as we talked about last episode, and you start generating lactate as a hormonal signal that can benefit your brain, et cetera.

力量和肥大训练，尤其是当你进入烧伤状态时，正如我们上一集谈到的那样，你开始产生乳酸作为一种荷尔蒙信号，可以有益于你的大脑等等。

It can have positive effects on the brain, and, frankly, there haven't been as many studies of resistance training, strength and hypertrophy training on brain function, mainly because most of those experiments are done in mice or primates, nonhuman primates, I should say, and it's hard to get mice to do resistance training.

它可以对大脑产生积极的影响，而且，坦率地说，关于抗阻训练、力量和肥大训练对大脑功能的研究还没有那么多，主要是因为这些实验大部分是在小鼠或灵长类动物、非人类灵长类动物身上进行的，我应该说，很难让小鼠进行抗阻训练。

Okay?

好的？

Andrew Huberman:

安德鲁·休伯曼：

It's hard to get humans to do resistance training.

让人类进行阻力训练是很困难的。

It's definitely hard to get mice to do resistance training.

让老鼠进行抗阻训练肯定是很难的。

There are ways to do it, but it's hard to get them to do, say, three sets of eight on the deadlift and then do some curls and then do some chin-ups and this kind of thing.

有很多方法可以做到这一点，但是很难让他们做三组，每组八次的硬拉，然后做一些弯举，然后做一些引体向上之类的事情。

Okay?

好的？

It's pretty easy to get a mouse to run on a treadmill, and you can set the tension on that treadmill to make it so that it's easier or harder for the mouse to turn that wheel.

让鼠标在跑步机上跑步非常容易，您可以设置跑步机上的张力，以使鼠标更容易或更难转动轮子。

So that's one of the reasons.

这就是原因之一。

Andrew Huberman:

安德鲁·休伯曼：

However, it's very clear, and you should now understand intuitively why the standard strength and hypertrophy-type workouts are not going to activate the blood oxygenation and the stroke volume increases for the heart that the sorts of training I'm talking about today will; it just doesn't have the same positive effects.

然而，这是非常清楚的，你现在应该直观地理解为什么标准的力量和肥大型训练不会激活血液氧合，并且不会增加心脏的每搏输出量，而我今天谈论的各种训练却会增加；它只是没有同样的积极效果。

Now, that isn't to say that if you just weight train that you'll be dumb or that you'll lose your memory over time; you might.

现在，这并不是说，如果你只是进行重量训练，你就会变得愚蠢，或者随着时间的推移你会失去记忆；相反，你会变得愚蠢。你可能会。

Andrew Huberman:

安德鲁·休伯曼：

But it is to say that endurance work, in particular, the high-intensity and long-duration work that I've talked about today; the two high-intensity protocols and the long-duration work has been shown again and again and again to have positive effects on brain function, not through the addition of new neurons.

但是就是说耐力工作，特别是我今天讲的高强度、长时间的工作；这两种高强度的方案和长时间的工作已被一次又一次地证明对大脑功能有积极的影响，而不是通过添加新的神经元。

Sorry to break it to you, but that's not a major event in the exercised or non-exercised human brain, for reasons we can talk about in a future episode.

很抱歉打扰您，但这对于锻炼或未锻炼的人类大脑来说都不是重大事件，原因我们可以在以后的剧集中讨论。

But it still has many positive effects through the delivery of things like IGF-1, but also just through plain oxygenation of the brain and the way it promotes the development of microvasculature to develop ...

但它仍然具有许多积极作用，通过传递 IGF-1 等物质，而且还通过大脑的普通氧合及其促进微血管系统发育的方式......

Excuse me, to deliver neurons more nutrients.

对不起，给神经元输送更多的营养。

Andrew Huberman:

安德鲁·休伯曼：

If neurons don't get oxygen and glucose, they do die unless there's another fuel source like ketones, which can replace the glucose.

如果神经元得不到氧气和葡萄糖，它们就会死亡，除非有另一种燃料来源，如酮，可以替代葡萄糖。

If you don't give oxygen to neurons, if you don't deliver enough to them, you get what's called ischemia, you get little microstrokes.

如果你不给神经元提供氧气，如果你没有向它们提供足够的氧气，你就会出现所谓的缺血，就会出现轻微的微中风。

So the type of exercise I'm talking about today in generating intense heart rate increases, provided that's safe for you to do, breathing hard — that's going to deliver oxygen and blood, increased stroke volume of the heart and is going to improve brain function.

因此，我今天谈论的运动类型会产生剧烈的心率增加，前提是您可以安全地进行，呼吸困难 - 这将输送氧气和血液，增加心脏的每搏输出量，并将改善大脑功能。

Andrew Huberman:

安德鲁·休伯曼：

This has been supported by many, many quality peer-reviewed studies.

这得到了许多高质量同行评审研究的支持。

So that's one form of positive adaptation.

所以这是积极适应的一种形式。

I also talked about just performance adaptations, how doing high-intensity aerobic conditioning of the mile repeats-type training can actually improve your ability to do long bouts of intense work.

我还谈到了性能适应，即进行一英里重复型训练的高强度有氧调节如何真正提高您进行长时间高强度工作的能力。

It also seems like it dovetails or is compatible with resistance training that's aimed towards strength and hypertrophy.

它似乎也与旨在增强力量和增肌的阻力训练相吻合或兼容。

Now, in full disclosure, the data seem to indicate that if people just weight train or train for strength, so three reps, rest five minutes, three reps of heavy weights, et cetera, yeah, you'll get much stronger than you would if you're doing things like five repetitions up to 12, or 12 to 25 reps, and you're going out for long jogs.

现在，完全公开的数据似乎表明，如果人们只是进行举重训练或力量训练，那么重复 3 次，休息 5 分钟，重复 3 次大重量，等等，是的，你会比重复 5 次到 12 次或 12 到 25 次以及出去进行长距离慢跑时变得更强壮。

Andrew Huberman:

安德鲁·休伯曼：

There's always going to be a compromise in adaptations, unfortunately.

不幸的是，在适应过程中总会有妥协。

It does seem like you can do concurrent training, as I mentioned before, if you allow anywhere from four to six or, ideally, 24 hours between workouts.

正如我之前提到的，如果您在两次锻炼之间留出四到六个小时，或者最好是 24 小时，那么您似乎确实可以进行并行训练。

As I mentioned in the previous episode, if you want to know if you are recovered from a workout, a great way to do that is to apply the carbon dioxide tolerance test, which is four breaths in and out.

正如我在上一集中提到的，如果您想知道自己是否从锻炼中恢复过来，一个很好的方法是进行二氧化碳耐受性测试，即吸气和呼气四次。

Inhale, exhale, inhale, exhale, inhale, exhale, inhale, exhale, then a big inhale, and then a slow controlled exhale.

吸气，呼气，吸气，呼气，吸气，呼气，吸气，呼气，然后大力吸气，然后缓慢控制呼气。

Andrew Huberman:

安德鲁·休伯曼：

If that slow controlled exhale is 60 seconds or longer, it means that your parasympathetic, your calming nervous system, is under your control, and it's likely, I should say likely, that systemically your whole nervous system has recovered from whatever it is that you've been doing and experiencing in life, including work and relationships.

如果缓慢受控的呼气时间为 60 秒或更长，则意味着您的副交感神经、镇静神经系统处于您的控制之下，并且我应该说很可能，您的整个神经系统已经从您在生活中所做和经历的任何事情（包括工作和人际关系）中系统性地恢复过来。

If not, you might want to take a rest day, dare I say, or, Costello's on his what?

如果没有，你可能想休息一天，我敢说，或者，科斯特洛在他的什么？

He's 10 now.

他现在10岁了。

I think he's on his 12,000th rest day.

我认为这是他的第 12,000 个休息日。

Andrew Huberman:

安德鲁·休伯曼：

Most people need, I should say, one to two full rest days per week.

我应该说，大多数人每周需要一到两天的充分休息。

I know there are people going to say that's ridiculous, and okay, maybe you have amazing recovery abilities.

我知道有人会说这很荒谬，好吧，也许你有惊人的恢复能力。

It also depends on training intensity.

它还取决于训练强度。

Many people benefit from having one or two full rest days per week, at least one.

许多人受益于每周一到两天（至少一天）的充分休息。

Some people don't need to, but if you are not able to extend that exhale on the carbon and dioxide tolerance test past 60 seconds or so, 45 seconds, 60 seconds, chances are your so-called sympathetic nervous system, your stress system, is chronically elevated, and you're not really putting the brake on that system enough, and that's a subconscious thing.

有些人不需要这样做，但如果你在碳和二氧化碳耐受性测试中无法将呼气时间延长到 60 秒左右、45 秒、60 秒，那么很可能你所谓的交感神经系统、你的压力系统长期处于升高状态，而你并没有真正对该系统施加足够的制动，这是一个潜意识的事情。

There are ways that you can accelerate recovery, but I would encourage you to listen to the previous episode.

有多种方法可以加速恢复，但我鼓励您听上一集。

It's timestamped for how to assess recovery.

它带有关于如何评估恢复的时间戳。

So how often to program these things will depend on the other things you're doing.

因此，对这些事情进行编程的频率将取决于您正在做的其他事情。

I think it's perfectly reasonable to do this type of training with other types of training, and I'll talk about a variety of combinations of those toward the end of the episode.

我认为将这种类型的训练与其他类型的训练一起进行是完全合理的，我将在本集结束时讨论这些训练的各种组合。

Andrew Huberman:

安德鲁·休伯曼：

I do want to talk about how to deliver more energy and oxygen.

我确实想谈谈如何输送更多的能量和氧气。

These are tools that are extremely useful, I believe, and that are grounded in physiology.

我相信这些工具非常有用，并且以生理学为基础。

The three things I'd like to talk about are how to breathe, what to do immediately after training and hydration.

我想谈的三件事是如何呼吸、训练后立即做什么以及补水。

And I promise, I will get back into programming and protocols, but these are vitally important to your ability to perform endurance work in particular, and they are grounded in how neurons and blood and oxygen and your heart work together.

我保证，我会重新讨论编程和协议，但这些对于你进行耐力训练的能力至关重要，尤其是它们的基础是神经元、血液、氧气和心脏如何协同工作。

Andrew Huberman:

安德鲁·休伯曼：

So let's first talk about breathing or respiration.

那么我们首先来谈谈呼吸或呼吸。

We breathe a couple of different ways, but let's just remind ourselves why we breathe.

我们有几种不同的呼吸方式，但让我们提醒自己为什么呼吸。

We breathe to bring oxygen into our system and we breathe to get rid of carbon dioxide, and we need both oxygen and carbon dioxide in order to utilize fuel and for our brain and body to work.

我们呼吸是为了将氧气带入我们的系统，我们呼吸是为了排出二氧化碳，我们需要氧气和二氧化碳来利用燃料以及让我们的大脑和身体工作。

It's not that oxygen is good and carbon dioxide is bad.

并不是说氧气好，二氧化碳就不好。

They have to be present in the appropriate ratios.

它们必须以适当的比例存在。

Andrew Huberman:

安德鲁·休伯曼：

So one thing that is very clear is our ability to deliver oxygen to working muscles and to our brain is going to be important for our ability to generate muscular effort, especially of the kind of I was talking about today, but also weight training and other forms of skill-based effort, et cetera, and our ability to think.

因此，非常清楚的一件事是，我们向工作肌肉和大脑输送氧气的能力对于我们产生肌肉力量的能力非常重要，尤其是我今天谈论的那种力量，而且对举重训练和其他形式的基于技能的力量等等以及我们的思考能力也很重要。

If you're holding your breath for too long; if you're breathing too much; if you're what they call overbreathing or underbreathing; if you're shallow breathing; if you're mouth breathing; these are all things that can really impede mental and physical performance.

如果你屏住呼吸太久；如果你呼吸太多；如果你有所谓的呼吸过度或呼吸不足； if you're shallow breathing; if you're mouth breathing;这些都是真正会妨碍精神和身体表现的事情。

Andrew Huberman:

安德鲁·休伯曼：

So let's make it really simple, and then I promise to do a future episode all about respiration.

所以让我们把它变得非常简单，然后我保证未来的一集都是关于呼吸的。

There are two main sources of air for your body, and it's air coming in through your nose and air coming in through your mouth.

In general, nasal breathing is better.

It scrubs the air of bacteria and viruses.

You have a microbiome in your nose that benefits.

您的鼻子里有一个有益的微生物群。

There are a number of reasons.

It's also just a more efficient system, believe it or not; even though it feels like you can gulp more air with your mouth, getting good at nasal breathing is useful.

不管你信不信，它也是一个更高效的系统；尽管感觉你可以用嘴吸入更多空气，但善于用鼻呼吸还是很有用的。

Andrew Huberman:

安德鲁·休伯曼：

A gear system of the type that Brian McKenzie and colleagues have developed I think is a good way to conceptualize this.

我认为 Brian McKenzie 及其同事开发的齿轮系统是概念化这一点的好方法。

If you're doing long-duration work, try and do it all nasal breathing.

如果您要进行长时间的工作，请尝试全部用鼻呼吸。

If you have deviated septum, it's probably because you don't nasal breath enough.

Mouth breathing is something that many people suffer from.

用口呼吸是很多人都面临的问题。

You're more prone to infections; it's not as efficient, et cetera.

There is a place for mouth breathing, however, it's usually if you need to do a strong exhale, oftentimes you can discard more volume through the mouth, unless you're very trained at nasal breathing.

有一个地方可以用嘴呼吸，但是，通常如果您需要用力呼气，通常您可以通过嘴排出更多的量，除非您经过鼻呼吸方面的训练。

Andrew Huberman:

安德鲁·休伯曼：

So if you're doing high-intensity training, a good way to conceptualize this is to exhale on the max effort and then to inhale on the less intense part.

因此，如果您正在进行高强度训练，概念化的一个好方法是在最大努力时呼气，然后在强度较低的部分吸气。

So that might be as you're generating the movement, in the concentric part of the movement, you exhale just like on a bat swing, or something like that, or fighters and martial artists do this differently, depending on how they were trained and the different purposes, but the kind of exhaling during the effort and then inhaling on the portion of the repetition that is not the highest effort portion.

所以这可能是当你产生动作时，在动作的同心部分，你呼气就像挥动蝙蝠或类似的东西，或者战士和武术家的做法不同，这取决于他们的训练方式和不同的目的，但在努力期间呼气，然后在重复的不是最高努力部分的部分吸气。

Andrew Huberman:

安德鲁·休伯曼：

Usually that's the eccentric phase of anything involving weights or rowing and things of that sort.

通常这是涉及举重或划船之类的事情的古怪阶段。

So nasal breathing is great, but as you increase the intensity of your endurance work, you will need to incorporate the mouth.

所以用鼻呼吸固然很好，但当你增加耐力训练的强度时，你就需要用嘴呼吸了。

So a gear system would look something like first gear would be just nasal breathing, or second gear would also be just nasal breathing, but with more effort.

因此，齿轮系统看起来就像第一档只是鼻呼吸，或者第二档也只是鼻呼吸，但需要更多的努力。

Third gear, again, Power Speed Endurance has a lot more about this.

第三档，Power Speed Endurance 对此还有更多内容。

You can go to their website.

I think it's a very intelligent way to conceptualize this.

我认为这是一种非常明智的概念化方式。

Andrew Huberman:

安德鲁·休伯曼：

As you go into more max effort, then you're going into third and fourth and fifth gear, and at some point you're not thinking about nose or mouth.

当你付出更多的最大努力时，你就会进入第三、第四和第五档，在某些时候你不会考虑鼻子或嘴巴。

You're just trying to hang on for dear life and complete the work safely.

你只是想保住宝贵的生命并安全地完成工作。

And that means breathe through whatever orifice works for you.

这意味着通过任何适合你的孔呼吸。

So that's one aspect, nose versus mouth.

The other aspect is whether or not you're using your ribs, the intercostal muscles or these muscles that Bruce Lee had, these remarkable intercostal muscles that allow you to lift the rib cage or the diaphragm, which is a skeletal muscle that sits below the lungs.

另一个方面是你是否使用肋骨、肋间肌或李小龙拥有的这些肌肉，这些非凡的肋间肌可以让你抬起胸腔或横膈膜，这是位于肺部下方的骨骼肌。

Andrew Huberman:

安德鲁·休伯曼：

Just to remind you, when you inhale, the diaphragm moves down.

When you exhale, the diaphragm moves up.

Okay, here's something that most people don't do and would benefit tremendously from.

好吧，这是大多数人不会做的事情，但却会从中受益匪浅。

And I can say this because Andy Galpin's lab has done work on this — exploring how warming up the intercostals and the nerve-to-diaphragm pathways before any kind of endurance work or in the first few minutes of endurance work can allow you to breathe more deeply and to deliver more oxygen to the blood and, excuse me, and to the muscles and to be able to do more work more efficiently.

我之所以这么说，是因为安迪·加尔平（Andy Galpin）的实验室已经在这方面做了工作——探索如何在任何类型的耐力训练之前或耐力训练的最初几分钟预热肋间肌和神经到膈肌的通路，让你呼吸得更深，并向血液和肌肉输送更多的氧气，从而能够更有效地完成更多的工作。

Andrew Huberman:

安德鲁·休伯曼：

So what that involves is sometimes sitting, sometimes standing and just really concentrating on two things.

因此，这涉及到有时坐着，有时站着，真正专注于两件事。

We always hear about how we should diaphragmatic breathe, and that means our belly moves out when we inhale.

我们总是听说我们应该如何横膈膜呼吸，这意味着当我们吸气时我们的腹部会向外移动。

So our stomach expands, but also expanding the intercostals, which means actually raising the ribs, chest breathing.

We're all told in yoga class, "Don't breathe with your chest — this ..." But actually, that is warming up the intercostal muscles.

我们在瑜伽课上都被告知，“不要用胸部呼吸——这……”但实际上，这是在加热肋间肌。

Andrew Huberman:

安德鲁·休伯曼：

So this is also a great way to generate adrenaline if you do it a little bit intensely.

因此，如果你做得稍微激烈一些，这也是产生肾上腺素的好方法。

So let's say you're feeling unmotivated to train.

假设您感觉没有训练的动力。

I don't particularly like doing endurance training until I'm actually doing it.

在我真正开始之前，我并不特别喜欢进行耐力训练。

So I use and benefit from having a practice while I'll just sit there, and for about three minutes I'll just breathe very deeply, trying to raise my chest as much as I can for maybe a minute and then expanding, contracting my diaphragm and expanding my stomach outward when I inhale.

因此，当我坐在那里时，我会利用练习并从中受益，大约三分钟，我会深呼吸，尝试尽可能抬高胸部，大约一分钟，然后扩张，收缩横膈膜，吸气时向外扩张胃部。

Andrew Huberman:

安德鲁·休伯曼：

By the end of that, you're actually delivering more oxygen to your system.

My lab has looked at this in a totally different context.

我的实验室在完全不同的背景下研究了这个问题。

Andy's lab has looked at it in the context of physical performance.

安迪的实验室在身体表现的背景下对其进行了研究。

So warming up the breathing muscles should make sense given that you now know that muscles and neurons need glucose and they need oxygen in order to function, and so that's a great warmup.

因此，鉴于您现在知道肌肉和神经元需要葡萄糖并且需要氧气才能发挥作用，因此对呼吸肌肉进行热身应该是有意义的，因此这是一次很好的热身。

You can also do this while walking or while getting on the bike and starting to pedal, really starting to think about warming up the breathing system.

您也可以在步行或骑自行车并开始踩踏板时进行此操作，真正开始考虑预热呼吸系统。

And then you can decide if you want to do pure nasal or a combination of nasal and mouth breathing, and so on.

然后你可以决定是要进行纯鼻呼吸还是鼻口呼吸相结合等等。

Andrew Huberman:

安德鲁·休伯曼：

So that's something that we don't often hear about.

所以这是我们不常听到的事情。

The other one, the other tool, rather, that I've talked about in a previous episode I'll just mention again is some people when they do endurance type work, they get a stitch in their side.

另一个，更确切地说，我在上一集中谈到的另一个工具，我将再次提到的是，有些人在进行耐力型工作时，他们的一侧会缝针。

They feel like they've got a side cramp.

Very rarely is it actually a skeletal muscular cramp.

Oftentimes it's a referenced pain of the phrenic nerve that innervates the liver.

通常，这是支配肝脏的膈神经的疼痛。

So the phrenic nerve is responsible for the movement of the diaphragm.

所以膈神经负责膈肌的运动。

It is a very important system, but it has a number of what we call collateral.

这是一个非常重要的系统，但它有许多我们所说的抵押品。

Andrew Huberman:

安德鲁·休伯曼：

So it branches to other organs, runs over other organs.

所以它分支到其他器官，超越其他器官。

Sometimes when we're breathing shallow and we are in physical motion and we're engaging in physical effort, we'll feel that side stitch and we think, "Oh, I've got a cramp." Or "Maybe I'm dehydrated." Or "Maybe I need to run with my hands over my head." Excuse me.

有时，当我们呼吸浅、身体运动、做体力活动时，我们会感觉到侧缝，然后我们想：“哦，我抽筋了。” Or "Maybe I'm dehydrated." Or "Maybe I need to run with my hands over my head."打扰一下。

Typically, you can relieve that side cramp, which isn't a cramp at all — that side stitch — by doing the double inhale, exhale, really breathing deeply and then sneaking a little bit more air in.

通常情况下，你可以通过做两次吸气、呼气、真正深呼吸，然后偷偷地吸入更多空气来缓解侧抽筋，这根本不是抽筋——侧抽筋。

Andrew Huberman:

安德鲁·休伯曼：

That's a double firing, or what we call volley of action potentials, sent from the phrenic nerve to the diaphragm, which will also activate that collateral, that branch, literally, of the nerve that innervates the liver.

这是双重放电，或者我们所说的动作电位齐射，从膈神经发送到膈肌，这也会激活那条侧支，即神经支配肝脏的神经分支。

And then when you exhale, you offload a bunch of carbon dioxide.

But if you repeat that a few times, often, in fact for me, every time, but often what will happen is that side stitch will just naturally disappear; it just means you're not breathing properly.

但如果你重复几次，经常，事实上对我来说，每次，但经常会发生的是，侧针会自然消失； it just means you're not breathing properly.

Andrew Huberman:

安德鲁·休伯曼：

The phrenic nerve is firing in a way that's aggravating that referenced pain.

膈神经的放电方式会加剧所涉及的疼痛。

There's nothing voodoo or mysterious about this.

It just has to do with the way that the different nerves travel in the body.

So as you set out on your run, or maybe you're going to do some muscular endurance work or high-intensity work, warming up the intercostals, warming up the diaphragm is good, and there are exercises, there is work that you can do to strengthen the intercostals and to strengthen the diaphragm during bouts of this kind of effort.

因此，当你开始跑步时，或者也许你要做一些肌肉耐力工作或高强度工作时，热身肋间肌、热膈肌都是很好的，并且有一些练习，你可以做一些运动来加强肋间肌和横膈膜，在这种努力的过程中。

And I would say that one of the ways that you can do that best is by really focusing on getting the maximum diaphragmatic expansion and chest lifting, what we're all told now not to do — don't chest breathe, belly breathe.

我想说，你能做到最好的方法之一就是真正专注于获得最大程度的膈肌扩张和胸部提升，我们现在都被告知不要这样做——不要胸式呼吸，腹式呼吸。

The intercostals are there for a reason, and they are perfectly good at filling your lungs.

They work best when they collaborate with your diaphragm.

But when you are starting to fatigue, to start to really inhale deeply and try and really expand those to deliver more oxygen to your system.

While we're talking about delivering more oxygen to your system, I want to share with you a useful tool that will now make total sense mechanistically why it works, which is oftentimes when we are on a long run or in long duration bouts of effort, we will hit the so-called wall, right?

当我们谈论向您的系统输送更多氧气时，我想与您分享一个有用的工具，现在从机械上完全理解它的工作原理，这通常是当我们进行长途跑步或长时间的努力时，我们会遇到所谓的墙壁，对吗？

Andrew Huberman:

安德鲁·休伯曼：

We will "bonk," I think they used to call it, or maybe — do they still call it that, Costello?

我们会“邦克”，我想他们曾经这样称呼它，或者也许——他们仍然这样称呼它，科斯特洛？

He's asleep.

他睡着了。

We bonk; we think, "No, we can't continue." It's a curious thing as to whether or not that's neural or whether or not it's fuel based.

我们邦德； we think, "No, we can't continue." It's a curious thing as to whether or not that's neural or whether or not it's fuel based.

There's certainly going to be a psychological or motivational component, but one way that you can reveal this extra gear, the capacity to-

当然会有心理或动机的成分，但你可以通过一种方式来展示这种额外的装备，即能力——

PART 2 OF 3 ENDS Andrew Huberman:

第 2 部分（共 3 部分）结束 Andrew Huberman：

One way that you can reveal this kind of extra gear, the capacity to push on, is by understanding the way that different muscle fibers use energy differently.

揭示这种额外装备（即推动能力）的一种方法是了解不同肌肉纤维使用能量的不同方式。

Remember the fast-twitch phosphocreatine system and the slow twitch system that relies mainly on lipids and glucose?

Okay, well, even if you don't remember all that, if you've been running steadily for a long time, and you're starting to fatigue, and you feel like it's time to quit, you may have not tapped into an alternative fuel source.

好吧，即使你不记得所有这些，如果你已经稳定跑步很长一段时间，并且你开始疲劳，并且你觉得是时候退出了，那么你可能还没有利用替代燃料来源。

One thing that you can do is you can actually increase your speed.

This is also true of work where you're doing repetitions with kettlebells or something — you can start to increase your speed.

So run faster, pedal faster, row faster, swim faster.

所以跑得更快，踩得更快，划得更快，游得更快。

Not all-out sprint.

不是全力冲刺。

But in doing that, you're shifting the muscles and the nerves over towards utilizing a separate fuel source, or a distinct fuel source.

但在这样做的过程中，你正在将肌肉和神经转移到使用单独的燃料源或不同的燃料源。

Maybe the phosphocreatine system, if it's a quick bout of intense acceleration.

Or maybe it's a combination of lipids and carbohydrates in your system that weren't available to you prior.

或者它可能是您系统中以前无法获得的脂质和碳水化合物的组合。

Now of course, if you completely deplete your liver glycogen, you completely deplete everything, you're only going to be running on stored fuel and fats, and eventually you'll start metabolizing protein, muscles themselves.

当然，如果你完全耗尽你的肝糖原，你就完全耗尽了一切，你只会依靠储存的燃料和脂肪来运行，最终你将开始代谢蛋白质和肌肉本身。

But this is a kind of unique way to realize that, oh, you weren't out of energy at all.

You were just overrelying on one fuel source.

Andrew Huberman:

安德鲁·休伯曼：

And this is the reason why, especially elite athletes, are starting to both rely on carbohydrates — so they're doing the whole carb depletion, then carb loading thing; they're loading up their liver and their muscles with plenty of glycogen by eating pastas and rice and stuff before races — but they are also ingesting ketones during races, during long bouts of effort, because ketones can be a quick form of energy.

这就是为什么，尤其是精英运动员，开始依赖碳水化合物——所以他们先消耗碳水化合物，然后加载碳水化合物；他们在比赛前吃意大利面、米饭之类的东西，为肝脏和肌肉补充大量的糖原——但他们也在比赛期间、长时间的努力中摄入酮，因为酮是一种快速的能量形式。

Andrew Huberman:

安德鲁·休伯曼：

There's no reason why you can't use ketones if they are taken, exogenous ketones, and carbohydrate and in combination.

如果服用酮类、外源性酮类、碳水化合物以及组合，那么您没有理由不能使用酮类。

Remember, the body is accustomed to using multiple fuel sources, fatty acids, carbohydrates, all these things.

请记住，身体习惯于使用多种燃料来源，脂肪酸，碳水化合物，所有这些东西。

It's only in the kind of Internet age that we think in terms of, "Oh, well you're either keto, or you're burning sugar, or you're fat adapted or you're fat fasting or fast fasting or fat fating."

只有在互联网时代，我们才会这样想：“哦，好吧，你要么是酮，要么你在燃烧糖，要么你适应脂肪，要么你正在禁食或禁食或肥胖。”

Andrew Huberman:

安德鲁·休伯曼：

Costello woke up when I said fat fating.

当我说“肥胖命运”时，科斯特洛醒了。

I'm not talking about you, Costello.

我不是在说你，科斯特洛。

So the point is that your body's used to using multiple fuel sources.

所以关键是你的身体习惯于使用多种燃料来源。

So if you're kind of hitting that wall, sometimes accelerating can actually allow you to tap into a new fuel source, or combination of fuel sources, just based on the way that muscles use fuel.

因此，如果你遇到了困难，有时加速实际上可以让你利用新的燃料来源或燃料来源的组合，这只是基于肌肉使用燃料的方式。

So that's another tool.

这是另一个工具。

Andrew Huberman:

安德鲁·休伯曼：

The other thing that's really important to think about in terms of endurance-type work is hydration.

就耐力型工作而言，另一件真正需要考虑的重要事情是水分。

And I think hydration is important for all forms of physical work and exercise, not just endurance.

我认为补水对于所有形式的体力劳动和锻炼都很重要，而不仅仅是耐力。

The deal with hydration is that we've been taught about hydration all wrong.

关于补水的问题在于，我们对补水的认识都是错误的。

But let's remember what neurons work on.

但让我们记住神经元的工作原理。

What do they use in order to fire?

他们用什么来开火？

Well, they certainly need water, right?

嗯，他们当然需要水，对吧？

We need water in our system, I should say.

我应该说，我们的系统中需要水。

But remember, they use electrolytes, sodium and potassium, to generate those action potentials to actually get neurons to contract, to be able...

但请记住，他们使用电解质、钠和钾来产生动作电位，从而真正使神经元收缩，从而能够......

Excuse me, muscles to contract.

对不起，肌肉要收缩。

And for our brain to function and to be able to think.

并让我们的大脑发挥作用并能够思考。

Andrew Huberman:

安德鲁·休伯曼：

Typically, we're going to lose anywhere from one to five pounds of water per hour of exercise.

And that's going to vary tremendously.

这将会有很大的不同。

It's going to vary on weather; it's going to vary on intensity, probably more like five pounds if it's a hot day and you're exercising very intensely.

它会根据天气而变化；它会因强度而异，如果天气炎热并且您锻炼得非常剧烈，则可能会增加五磅。

So about one to five pounds per hour.

所以每小时大约一到五磅。

Now you know how much you weigh.

现在您知道自己的体重了。

So if you think about your weight in pounds, once you lose about 1% to 4% of your body weight in water, you are going to experience about a 20% to 30% reduction in work capacity and your ability to generate effort of any kind — strength, endurance, et cetera.

因此，如果你考虑一下你的体重（以磅为单位），一旦你在水中损失了约 1% 到 4% 的体重，你的工作能力和产生任何努力的能力（力量、耐力等）就会减少约 20% 到 30%。

Andrew Huberman:

安德鲁·休伯曼：

You are also going to experience a significant drop in your ability to think and perform mental operations.

So hydration is key.

所以补水是关键。

Now, many people have been told, "Well, if you urinate and your urine is clear, well then you're hydrated enough." Sometimes that's true, sometimes that's not true.

现在，许多人被告知：“好吧，如果你小便时尿液是清澈的，那么你的水分就足够了。”有时这是真的，有时则不是真的。

Also, and this isn't a topic I enjoy discussing, but urine is a biological phenomenon.

It's actually filtered blood.

它实际上是经过过滤的血液。

Every once in a while, and if there's a kid and it's a family friend, I'll say, "Did you know that your pee is actually filtered blood?" And they usually kind of go wide-eyed, but then they go, "Oh, that's kind of cool."

Andrew Huberman:

安德鲁·休伯曼：

Like kids have this natural curiosity about blood and pee and stuff that's not contaminated by our preconceived notions of those things being gross.

就像孩子们对血液、尿液和其他东西有着天生的好奇心一样，这些东西并没有被我们先入为主的认为这些东西是恶心的观念所污染。

Because urine being filtered blood can give you some indication as to whether or not you're hydrated enough or not.

And in order to really assess that, it's not going to be sufficient to urinate into another volume of water and assess whether or not your urine is very dark or very light.

为了真正评估这一点，仅仅排尿到另一体积的水中并评估你的尿液是否很深或很浅是不够的。

It actually requires urinating into a small volume and saying, "Well, is it darker or lighter than before?" It's not something you really want to do most places.

The etiquette of most gyms and environments is not suitable for that.

But one of the things that you can just do is you can figure, "Well, I'm going to lose one to five pounds of water per hour." You can show up to exercise reasonably hydrated with electrolytes.

Andrew Huberman:

安德鲁·休伯曼：

So potassium, sodium and magnesium, are really key.

所以钾、钠和镁非常关键。

Yes, it's true.

是的，这是真的。

You can die from drinking too much water, in particular because it forces you...

你可能会因喝太多水而死亡，特别是因为它迫使你……

If you drink too much water, you'll excrete too many electrolytes, and your brain will shut off.

Your heart will stop functioning properly.

您的心脏将停止正常运作。

So you don't want to overconsume water to the extreme, either.

But, there are a number of equations that go into figuring out how much water you need based on how intense you're training, et cetera, body size, et cetera.

但是，有许多方程式可以根据您的训练强度等、体型等来计算您需要多少水。

Just remember, you burn — you lose, excuse me, about one to five pounds of water per hour, depending on how hot it is and how intensely you're exercising.

请记住，你会燃烧 - 对不起，你每小时会失去大约一到五磅的水，具体取决于天气有多热以及你锻炼的强度。

Once your body weight drops by 1% to 4%, so you can just figure it, well, if you lose five pounds per hour, you exercise for two hours.

一旦你的体重下降了1%到4%，那么你可以算一下，好吧，如果你每小时减掉5磅，你就锻炼了两个小时。

Let's say you're about 200 pounds, that's about 10%.

假设您的体重约为 200 磅，即大约 10%。

Andrew Huberman:

安德鲁·休伯曼：

Okay, well you want to replace that very quickly.

好吧，你想很快更换它。

You want to replace that all along before you start experiencing this massive 20% to 30% reduction in work capacity of muscles and the brain.

在你开始经历肌肉和大脑的工作能力大幅下降 20% 到 30% 之前，你想要一直更换它。

A simple formula, what I call the Galpin equation, hereafter referred to as the Galpin equation, is a formula that gets you close to the exact amount that you would want, that Dr. Andy Galpin came up with, which is your body weight in pounds, divided by the number 30.

一个简单的公式，我称之为加尔平方程，以下简称加尔平方程，这个公式可以让你接近你想要的确切数量，安迪·加尔平博士提出的，即你的体重（以磅为单位）除以数字 30。

And that is how many ounces you should drink for every 15 minutes of exercise.

Andrew Huberman:

安德鲁·休伯曼：

So once again, the Galpin equation, your body weight in pounds divided by 30, that's the amount of fluid to drink in ounces, right?

那么，再一次，加尔平方程，你的体重（磅）除以 30，就是要喝的液体量（盎司），对吗？

Every 15 minutes of exercise.

每锻炼15分钟。

Now, if you are sweating a lot, you may need more, okay?

If you're already very well hydrated, you may need less.

如果您的水分已经非常充足，则可能需要更少。

But that's a good rule of thumb to begin and to start to understand the relationship between hydration and performance.

但这是一个很好的经验法则，可以帮助您了解水分和运动表现之间的关系。

Andrew Huberman:

安德鲁·休伯曼：

There is a phenomenon in which gastric emptying, the ability to move stuff out of your gut, including water and electrolytes, out of your gut and into the bloodstream and for delivery to the tissues of your body for effort, is hindered when you get above 70% of your VO2 max.

有一种现象是，当您的摄氧量超过 70% 时，胃排空（将物质（包括水和电解质）从肠道移出肠道并进入血液并输送到身体组织以供能量的能力）就会受到阻碍。

Andrew Huberman:

安德鲁·休伯曼：

In other words, when you're doing high-intensity training, sometimes people will experience that ingesting water during intense training is difficult.

换句话说，当你进行高强度训练时，有时人们会体验到在高强度训练中喝水很困难。

It is something that can be actually trained up.

这是真正可以训练出来的东西。

It's a matter of learning to kind of relax your abdominal muscles.

这是学习放松腹部肌肉的问题。

And there's some other aspects of adaptation that will allow you to drink during higher-intensity work.

还有一些其他方面的适应可以让你在高强度工作期间喝酒。

Andrew Huberman:

安德鲁·休伯曼：

As Galpin says, don't try and ingest fluids when you're working out or competing at higher than 70% of VO2 max if you've never done it before.

You want to train up this capacity.

你想训练这种能力。

People can learn how to consume fluids during a race, or consume fluids during bouts of exercise that are very intense.

人们可以学习如何在比赛期间补充水分，或者在剧烈运动期间补充水分。

And a lot of people don't want to do that, because they don't want to have to stop to urinate, et cetera.

很多人不想这样做，因为他们不想停下来小便等等。

But given the crucial role of hydration for muscular performance and for brain performance, it seems that if you're going to be doing a lot of high-intensity interval training of the various kinds I talked about today, or high-intensity training of any kind, that hydration is key, and learning, or in other words getting your system to adapt to ingesting fluids in the middle of these workouts is something that seems beneficial, at least to me, in terms of the trade-off between being dehydrated and the somewhat discomfort of maybe drinking some fluid.

但考虑到水合作用对肌肉表现和大脑表现的关键作用，似乎如果你要进行我今天谈到的各种高强度间歇训练，或任何类型的高强度训练，水合作用是关键，而学习，或者换句话说，让你的系统适应在这些锻炼过程中摄入液体，似乎是有益的，至少对我来说，在脱水和脱水之间的权衡方面是有益的。可能喝了一些液体有点不舒服。

Andrew Huberman:

安德鲁·休伯曼：

So you sip small amounts of fluid initially, and then you're able to take bigger and bigger gulps as time goes on, and pretty soon you're able to drink mid set or be...

因此，一开始你会喝少量的液体，然后随着时间的推移，你可以喝得越来越多，很快你就可以喝到中间的饮料了，或者……

Excuse me, not mid set.

对不起，不是中场。

Please don't do that.

请不要这样做。

Between sets in your workout, or while you're still breathing hard after a mile repeat, or something of that sort, without much disruption, or any at all, to your performance.

在锻炼的组之间，或者在重复一英里后仍然呼吸困难时，或者诸如此类的事情，不会对您的表现造成太大干扰，或者根本没有任何干扰。

Andrew Huberman:

安德鲁·休伯曼：

Last episode, we talked about how to assess recovery and things that you might want to do to improve recovery, how exposure to ice baths and cold showers can reduce inflammation, which can be great for recovery but can inhibit some of the adaptations for strength and hypertrophy because inflammation isn't good or bad.

上一集，我们讨论了如何评估恢复情况以及您可能想要做的事情来改善恢复情况，接触冰浴和冷水淋浴如何减少炎症，这对恢复很有好处，但会抑制一些力量和肥大的适应，因为炎症没有好坏之分。

Inflammation isn't a nice person or a mean person, it's both.

炎症既不是好人也不是坏人，两者都是。

It's a great thing for stimulating adaptations, but you don't want it around too long.

这对于刺激适应来说是一件好事，但你不希望它持续太久。

Andrew Huberman:

安德鲁·休伯曼：

And so we suggested that you not do ice baths within probably six hours of any training where the goal was hypertrophy or strength training.

There is some evidence that getting yourself into an ice bath or cold shower after endurance training can actually improve the mitochondrial aspects of endurance exercise, that you can get improvements in mitochondrial density and you can get improvements in mitochondrial respiration by doing that afterwards, and that it can facilitate recovery.

有一些证据表明，耐力训练后进行冰浴或冷水淋浴实际上可以改善耐力运动的线粒体方面，可以提高线粒体密度，也可以通过事后这样做来改善线粒体呼吸，并且可以促进恢复。

That's still a bit of a controversial area.

这仍然是一个有争议的领域。

I do think that what I mentioned earlier, that waiting at least six hours and probably more like 24 hours between workouts is a good idea.

我确实认为我之前提到的，两次锻炼之间至少等待 6 小时，甚至可能更接近 24 小时是一个好主意。

That getting at least one full day of rest each week, for some people that'll be two.

I have to say I'm one of these people that after two days of absolutely no exercise, I do perform better, consistently, across all aspects of physical performance.

我不得不说，我就是这些人中的一员，在两天完全没有锻炼之后，我在身体表现的各个方面都表现得更好、更一致。

Andrew Huberman:

安德鲁·休伯曼：

And mentally I feel better, as well.

精神上我也感觉好多了。

Even though I loathe to take those days off, unless I'm really exhausted, it does seem to help my training.

尽管我不愿意在那些日子里休息，但除非我真的很累，否则这似乎确实对我的训练有帮助。

Some people can train seven days a week and they're fine.

有些人一周训练7天就可以了。

I think it just is, there's a lot of individual variation.

我认为确实如此，个体差异很大。

Andrew Huberman:

安德鲁·休伯曼：

You want to work on sleep and maximizing sleep for recovery.

您想要改善睡眠并最大限度地利用睡眠来恢复。

Nutrition, of course, as well.

当然，营养也是如此。

I talked about sleep in the first four episodes of the podcast.

我在播客的前四集中谈到了睡眠。

So if you have trouble with sleep, definitely check out those episodes.

因此，如果您有睡眠问题，一定要看看这些剧集。

It's very clear, and a number of sports teams, even some folks that I work with, and Andy Galpin and others, are starting to incorporate what's called a parasympathetic downregulation after training of any kind, as a way to accelerate recovery and enable you to do more work.

很明显，许多运动队，甚至是与我一起工作的一些人，以及安迪·加尔平和其他人，都开始在任何类型的训练后纳入所谓的副交感神经下调，作为加速恢复并使你能够做更多工作的一种方法。

In other words, get back to work out sooner.

换句话说，早点回去锻炼。

What is parasympathetic downregulation?

什么是副交感神经下调？

Andrew Huberman:

安德鲁·休伯曼：

It means finishing your training.

这意味着完成你的训练。

And instead of just hopping on the phone or hopping into your car and heading off, to take five minutes minimum, maybe ideally more like 10 or 20, but for sake of time, five minutes minimum.

与其只是跳上电话或跳上车然后出发，至少需要 5 分钟，理想情况下可能是 10 或 20 分钟，但为了节省时间，至少需要 5 分钟。

And doing just some slow, pure nasal long-exhale-devoted breathing.

并做一些缓慢的、纯鼻的、长时间呼气的专注呼吸。

Or lying down and just kind of zoning out.

或者躺下来，走神。

That, it seems, can accelerate recovery and allow you to get back into other types of work, mental work or physical work, more quickly.

这似乎可以加速康复，让你更快地回到其他类型的工作，脑力工作或体力工作。

Which makes total sense, because, remember, your nervous system and recovery and work is a local phenomenon.

这是完全有道理的，因为，记住，你的神经系统、恢复和工作是一种局部现象。

Which muscles were you using?

你用的是哪块肌肉？

Were you using your glutes, your hams and your back, or were you using your shoulders, et cetera.

你是在使用你的臀肌、你的大腿和你的背部，还是你在使用你的肩膀，等等。

But it's also a systemic thing.

但这也是一个系统性的事情。

It's also about those neurons and the locus coeruleus that are releasing epinephrine.

它还与那些释放肾上腺素的神经元和蓝斑有关。

You want to quiet all that down after training.

你想在训练后让这一切安静下来。

Andrew Huberman:

安德鲁·休伯曼：

You want to really just zone out.

你真的想放松一下。

Think Costello, channel your inner Costello.

想想科斯特洛，引导你内心的科斯特洛。

And just mellow out for five to 20 minutes, and then move into the rest of your day.

然后放松 5 到 20 分钟，然后开始一天的剩余时间。

Five minutes should be manageable, even if it's just sitting in the car with your eyes closed, doing that downregulation breathing.

五分钟应该是可以控制的，即使只是闭着眼睛坐在车里，进行下调呼吸。

I think you'll see big benefits in terms of allowing yourself to come back sooner, do more work over time, and just perform and feel better generally, as well as be able to think about other things besides just how much the previous workout kind of beats you up.

我认为你会看到很大的好处，让自己更快地回来，随着时间的推移做更多的工作，总体表现和感觉更好，并且能够考虑除了之前的锻炼对你有多大影响之外的其他事情。

Andrew Huberman:

安德鲁·休伯曼：

A couple more things I think are going to be useful, and I do want to just pack these in, because we are closing out the month on physical performance, and that's about programming and about pacing and the kind of mental aspects of endurance.

我认为还有一些有用的东西，我确实想把这些都包含进去，因为我们即将结束这个月的身体表现，这与编程、节奏以及耐力的心理方面有关。

So let's start with pacing and mental aspects of endurance.

因此，让我们从耐力的节奏和心理方面开始。

Andrew Huberman:

安德鲁·休伯曼：

I learned from a friend and colleague here at the podcast who's very active in triathlon and marathon, and knows a lot about that whole world and the competitive landscape there, that pacing — and literally, physical pacers have a laser on the ground — or visualizing it or having a pace car or a pace runner in front, is actually not allowed in many competitions.

我从播客的一位朋友和同事那里了解到，他在铁人三项和马拉松比赛中非常活跃，并且对整个世界和那里的竞争格局了解很多，配速——实际上，物理配速器在地面上有激光——或者想象它或在前面有一辆配速车或配速跑者，实际上在许多比赛中是不允许的。

And if those are present, doesn't allow the race times to qualify as legitimate record holding times.

如果存在这些，则不允许比赛时间成为合法的记录保持时间。

And that's very interesting to me, because what we know is that the visual system has this capacity to switch back and forth between what we call panoramic vision, where we're not really focused on anything; things are just flowing past us or our eyes are just kind of zoned out.

这对我来说非常有趣，因为我们知道视觉系统有能力在我们所谓的全景视觉之间来回切换，在全景视觉中我们并不真正关注任何事情；事物只是从我们身边流过，或者我们的眼睛有点走神。

So I can do this right now, and you won't be able to tell, but I'm looking at the corners of the room.

所以我现在就可以这样做，你不会知道，但我正在看着房间的角落。

Andrew Huberman:

安德鲁·休伯曼：

I see Costello down there on the floor, I see my podcast team here, and I can also see the microphone.

我看到科斯特洛在地板上，我看到我的播客团队在这里，我也可以看到麦克风。

I can see myself in this environment.

我可以在这个环境中看到自己。

That's panoramic vision.

这就是全景视野。

Whereas if I draw my eyes to one location, like right there in the center of the camera, it's what's called a vergence eye movement.

然而，如果我将眼睛吸引到一个位置，例如相机的中心，这就是所谓的视线聚散运动。

So I'm contracting my visual window.

所以我正在收缩我的视觉窗口。

The contraction of the visual window, when that's done, is the same thing that would happen if I was tracking, say, a pace car or a pace runner or a laser on the ground.

完成此操作后，视觉窗口的收缩与我跟踪例如地面上的配速车、配速跑者或激光时会发生的情况相同。

The mere bringing our eyes together to what we call a vergence point has the impact of triggering the activation of neural circuits in the thalamus.

仅仅将我们的眼睛聚集到我们所说的辐辏点就会触发丘脑神经回路的激活。

Things like zona incerta, if you really want to know what their names are, of these brain areas as well as in the brain stem, that activate the so-called alertness system, things like locus coeruleus.

像未定带这样的东西，如果你真的想知道它们的名字是什么，这些大脑区域以及脑干中的东西，会激活所谓的警觉系统，比如蓝斑。

Andrew Huberman:

安德鲁·休伯曼：

Whereas panoramic vision tends to bring us into states of relaxation.

而全景视觉往往会让我们进入放松的状态。

You can actually leverage this during your runs.

实际上，您可以在跑步期间利用这一点。

Let's say you're out for a long run, or you're swimming, or you're cycling, this is probably easiest to imagine out of the water, but you could probably do in the water as well.

假设您要进行长距离跑步，或者您正在游泳，或者您正在骑自行车，这可能是最容易在水中想象的，但您也可以在水中进行。

If you focus your attention on a landmark that you're going to run to, you'll find that it's much easier than if you don't actually have a set milestone or landmark that you're going to run to.

如果你将注意力集中在你要跑去的地标上，你会发现这比你实际上没有设定的里程碑或你要跑去的地标要容易得多。

Andrew Huberman:

安德鲁·休伯曼：

However, if you were to continue that repeatedly, just going milestone after milestone after milestone, you would feel more mentally fatigued, and you would actually be able to generate less work overall.

然而，如果你不断重复这个过程，只是一个又一个里程碑地完成，你会感到精神上更加疲劳，而且实际上你总体上能够产生的工作量会减少。

One thing that can be useful is focusing on a milestone, running to that milestone or biking, whatever it is the activity happens to be, and then dilating your field of view to relax this system, and then continuing again.

有用的一件事是专注于一个里程碑，跑步到该里程碑或骑自行车，无论它是什么活动，然后扩大你的视野以放松这个系统，然后再次继续。

Andrew Huberman:

安德鲁·休伯曼：

So it's this kind of active contraction of the visual window and then dilation of the visual window.

所以就是这种视觉窗口的主动收缩，然后视觉窗口的扩张。

Contraction of the visual window allows you to generate more effort, but there's a cost to doing that, because neurons consume energy, and now you know how they do that.

Whereas dilation allows you to, essentially, be more efficient, right?

而扩张本质上可以让你变得更有效率，对吧？

Andrew Huberman:

安德鲁·休伯曼：

Now, pacing is not allowed or having a pacer, a visual pacer, because it does allow you to access systems in the brain and body that allow you to create more energy, more effort.

现在，起搏器是不允许的，也不允许有起搏器、视觉起搏器，因为它确实允许你访问大脑和身体中的系统，让你创造更多的能量、更多的努力。

And so I find it interesting that, I think, in a kind of subconscious genius, the race officials and the governing bodies of these races have said, "Okay, sure, having a pacer there or someone in front, you can draft off of them." There's actually a kind of aerodynamic effect of having someone in front of you that makes it easier to run in the wake of their airstream, so to speak.

因此，我觉得有趣的是，我认为，在一种潜意识的天才中，比赛官员和这些比赛的管理机构会说：“好吧，当然，那里有一个配速员或前面有人，你可以从他们中选拔。”可以这么说，实际上有人在你前面会产生一种空气动力学效应，让你更容易在他们的气流后面跑步。

Andrew Huberman:

安德鲁·休伯曼：

Same as true in cycling.

与骑自行车时的情况相同。

This is why the cycling teams are so good at maneuvering in packs in very specific ways.

这就是为什么自行车队如此擅长以非常特定的方式进行群体机动。

You can go faster with less effort if you're drafting, as it's called, behind somebody.

如果你在某人身后起草，就像所谓的那样，你可以花更少的力气走得更快。

But as well, where you place your vision will allow you to generate more effort.

但同样，你的愿景放在哪里会让你产生更多的努力。

And so it's interesting that they've taken out this kind of, if you will, performance-enhancing tool.

因此，有趣的是，如果你愿意的话，他们已经拿出了这种性能增强工具。

I have to imagine it's the appropriate word here, that good runners, good cyclists, have the ability to create a kind of pacer in their mind's eye.

我想这个词用在这里是恰当的，优秀的跑步者、优秀的自行车手有能力在他们的脑海中创造出一种配速器。

I have to imagine that they're not just completely allowing their attention to drift, although they do that when they want to be in highly efficient mode, generating effort without having to tax their mental capacity.

And remember, mental capacity is neural energy and consumes glucose —energy that they could devote to the functioning of their body.

请记住，心智能力是神经能量并消耗葡萄糖——他们可以将其用于身体机能的能量。

But that when needed, that they can focus their energy in and actually kind of chase a mental pacer or pick milestones.

但在需要时，他们可以集中精力，实际上是在追逐精神节奏或选择里程碑。

Andrew Huberman:

安德鲁·休伯曼：

So this is a mental game that you can play as well.

所以这是一个你也可以玩的心理游戏。

It's a little bit hard to do in the context of weightlifting in the gym.

在健身房举重的背景下，这有点困难。

It's more of a moving-through-space kind of thing.

它更像是一种穿越空间的东西。

But some people do this by counting reps, et cetera.

但有些人通过计算次数等来做到这一点。

I think it's especially suitable for endurance type of exercise, especially done outside.

我认为它特别适合耐力类型的运动，尤其是在户外进行的运动。

One of the reasons I hate running on a treadmill is it just feels like it's never ending.

我讨厌在跑步机上跑步的原因之一是它感觉就像永无止境。

And I've never tried one of these Peleton things.

我从来没有尝试过这些比利顿的事情。

I try and avoid looking at screens as much as I possibly can.

我尽量避免看屏幕。

But if you try this next time you're out for a run or a swim, what you'll find is that you have a capacity to engage a system of higher energy output when you focus your eyes on a particular location.

But you want to use that judiciously.

但你想明智地使用它。

Because your goal, of course, is to become efficient at moving through space over time, and not taxing your brain and body to the point where you arrive at the end of that, unless it's race day, just completely tapped out.

因为你的目标当然是随着时间的推移变得高效地在空间中移动，而不是让你的大脑和身体负担到你到达终点的程度，除非是比赛日，刚刚完全耗尽。

Andrew Huberman:

安德鲁·休伯曼：

So that's a kind of interesting aspect of running.

所以这是跑步的一个有趣的方面。

If you're a fan of running, which I am, and you get the chance to look at any of the documentaries or docudramas made about Steve Prefontaine, it was clear that he was mostly in a battle with himself, but that he was also a highly competitive individual.

如果你是跑步迷（我也是），并且你有机会观看任何有关史蒂夫·普雷方丹的纪录片或纪录片，很明显，他主要是在与自己作斗争，但他也是一个非常有竞争力的人。

And you'll see this in some of his races.

你会在他的一些比赛中看到这一点。

I do encourage you to look some of those up on YouTube or see the docudramas.

我确实鼓励您在 YouTube 上查找其中一些内容或观看纪录片。

They're quite good.

他们很好。

Where he ran, essentially, was 12 laps on a track.

他跑的地方基本上是在跑道上跑 12 圈。

It is the 5,000 meter race, which is, essentially, three miles.

这是 5,000 米赛跑，实质上是三英里。

And he, essentially, tried to sprint the whole thing, which is ridiculous.

从本质上讲，他试图冲刺整个事情，这很荒谬。

Actually knowing what you know today, you'll realize that Steve Prefontaine, basically, was pulling from strength, speed, power, muscular endurance, long-duration effort, high-intensity aerobic, anaerobic as he sort of tried to maximize every fuel system.

Andrew Huberman:

安德鲁·休伯曼：

And you'll see that in the races that he runs.

你会在他参加的比赛中看到这一点。

But that when runners are nearing the final lap, the so-called bell lap of a race, they'll often look to one another to see where somebody is, obviously to assess their progress and how close somebody is.

But when somebody gets passed, oftentimes you'll see someone access this mysterious kick, this ability to tap into some additional gear that allows them to run forward or faster, when they themselves actually thought that they were maxed out.

Andrew Huberman:

安德鲁·休伯曼：

So someone could be running for the finish line, they're convinced they're going to win, they're going max effort, or at least they perceive max effort, someone passes them.

And all of a sudden, max effort has changed.

突然间，最大努力量发生了变化。

Because of that visual target, they are able to access higher levels of speed and output and effort and performance.

由于这个视觉目标，他们能够获得更高水平的速度、产出、努力和表现。

They don't always catch up to that person and win.

他们并不总是能追上那个人并获胜。

But having a target, a milestone, is a powerful way that we can generate more force and energy in anything.

但是，拥有一个目标、一个里程碑，是一种强有力的方式，让我们可以在任何事情上产生更多的力量和能量。

And the visual system is the way that we bring those milestones into our brain, which then brings about epinephrine, which brings about neural firing, which allows us to access whatever resources happen to be available to us.

Andrew Huberman:

安德鲁·休伯曼：

So I find this fascinating, because people often wonder, Where does the kick come from?

所以我觉得这很有趣，因为人们经常想知道，这种踢力从何而来？

Where is this kind of gift of an additional gear?

这种额外装备的礼物在哪里？

Where is that deeper resource?

更深层次的资源在哪里？

And we often express it and talk about it in kind of psychological terms, like heart or willpower or that something kind of got transplanted into us or descended into us.

And not to remove any of the spiritual aspects of sport or running or effort or the human heart, but it's very clear that the nervous system, when it has a specific visual target, can generate the sorts of intense effort that it couldn't otherwise.

And it sometimes even comes as a surprise to the person generating the effort.

有时，这甚至会让付出努力的人感到惊讶。

Andrew Huberman:

安德鲁·休伯曼：

I promised that I would talk about programming, meaning when and how many times a week to do the various workouts related to endurance and how to merge those with other types of exercise that you might be doing for strength or yoga or other things that you might be doing, like work and other things unrelated to exercise.

我承诺我会谈论编程，这意味着每周何时以及多少次进行与耐力相关的各种锻炼，以及如何将这些锻炼与您可能正在做的其他类型的力量锻炼或瑜伽或您可能正在做的其他事情（例如工作和其他与锻炼无关的事情）结合起来。

Since that's a vast space with many different parameters, and you all have different lives and lifestyles and backgrounds with fitness, et cetera, what I'm going to do is I'm going to put three different levels, if you will, or protocols that one could adopt in a link on the show notes.

So in the caption on YouTube, if you click on that link, you'll be able to see three possible combinations of endurance work, strength and hypertrophy work, or endurance work, flexibility and hypertrophy work, that are grounded in many of the major publications that Dr. Andy Galpin and colleagues, and other people, have described, including this review that's also linked there on concurrent training and how one can use concurrent training, meaning training for endurance, training for strength, training for hypertrophy, training for all these different things without having to train constantly every day, twice a day, etcetera.

Andrew Huberman:

安德鲁·休伯曼：

So if you are interested in taking the protocols that you learned about in this episode and in previous episodes and combining those, we've placed them there for you as a completely zero-cost resource.

Please understand they are not holy.

请理解他们并不神圣。

Costello agrees.

科斯特洛同意。

They are not holy.

他们并不神圣。

There will be variation in terms of what people can tolerate and what they have time for.

人们可以忍受的事情和他们有时间做的事情会有所不同。

But I think they'll serve as a useful guideline in getting started, or in continuing with and expanding on existing endurance work, strength work, hypertrophy work, and so forth.

Andrew Huberman:

安德鲁·休伯曼：

Just really quickly, we didn't talk about supplements much today.

很快，我们今天没有太多谈论补充剂。

In the previous episodes, I talked about the phosphocreatine system and supplementing with creatine.

在前面的几集中，我谈到了磷酸肌酸系统和补充肌酸。

Talked about beta-alanine for kind of moderate duration work.

谈论了用于中等持续时间工作的β-丙氨酸。

Really, the only things that have been shown to really improve endurance work across the four varieties of endurance work I described today, they have essentially two forms.

事实上，在我今天描述的四种耐力训练中，唯一被证明能真正改善耐力训练的东西，本质上有两种形式。

One are stimulants, so things like caffeine will definitely improve endurance work and power output.

一种是兴奋剂，所以像咖啡因这样的东西肯定会提高耐力工作和功率输出。

There's a little bit of evidence that caffeine intake can actually inhibit the function of the creatine system, but it's just one study.

有一些证据表明咖啡因的摄入实际上可以抑制肌酸系统的功能，但这只是一项研究。

But that's interesting.

但这很有趣。

If you want to read that study, you can put caffeine into examine.com and it will take you to that study.

如果您想阅读该研究，您可以将咖啡因放入 Examiner.com，它就会带您进入该研究。

Many people get sore after workouts and particularly workouts that involve a lot of eccentric loading, or workouts that are very novel, where they've kind of pushed it instead of moving gradually, as I suggest, into say, high-intensity anaerobic endurance work of three sets of 20 seconds on, 100 second rest.

Andrew Huberman:

安德鲁·休伯曼：

Maybe you get overambitious and you do eight sets, in which case you are extremely sore.

也许你野心太大，做了八组，在这种情况下你会感到非常疼痛。

Certain forms of magnesium, in particular magnesium malate, M-A-L-A-T-E, have been shown to be useful for removing or reducing the amount of delayed-onset muscle soreness.

某些形式的镁，特别是苹果酸镁，M-A-L-A-T-E，已被证明可用于消除或减少迟发性肌肉酸痛。

That form of magnesium is distinctly different than the sorts of magnesium that are good for getting us into sleep.

这种形式的镁与有助于我们入睡的镁明显不同。

Things like magnesium threonate and bisglycinate.

像苏糖酸镁和双甘氨酸镁之类的东西。

Andrew Huberman:

安德鲁·休伯曼：

And then there's this whole thing about beet powder and beet juices, and things that increase nitric oxide and allow for more vasodilation, and therefore delivery of blood to muscle and neurons and other tissues for long bouts of endurance work.

Some people like beet juice and the related compounds that increase arginine and vasodilation.

有些人喜欢甜菜汁和增加精氨酸和血管舒张的相关化合物。

Some people don't.

有些人则不然。

Some people don't feel good when they take those.

有些人服用这些药物后感觉不舒服。

Some people also don't feel good when they take beta-alanine, because it can give them this feeling of itchy creepy-crawlies under the skin, kind of the niacin phenomenon, the niacin flush.

有些人在服用β-丙氨酸时也会感觉不舒服，因为它会给他们带来皮肤下发痒、毛骨悚然的感觉，有点像烟酸现象，烟酸潮红。

Andrew Huberman:

安德鲁·休伯曼：

Some people don't mind that or some people don't experience that.

有些人不介意，有些人没有经历过。

So when it comes to supplementation, there's a lot of variety.

因此，说到补充，有很多种。

But magnesium malate has been shown to reduce soreness.

但苹果酸镁已被证明可以减轻疼痛。

So sometimes that's good.

Cold and hot contrast therapy for soreness, things of that sort.

针对疼痛之类的冷热对比疗法。

But in general, we focused mainly today on behavioral tools.

但总的来说，我们今天主要关注的是行为工具。

You'll notice that all of the tools are accessible without the need for lots of equipment.

您会注意到，无需大量设备即可使用所有工具。

So I didn't say you need a rower or you need a kettlebell, though those will work.

所以我并没有说你需要一个划船者或者你需要一个壶铃，尽管这些都可以。

And I hope I was able to illustrate for you that endurance isn't just one thing.

我希望我能够向您说明，耐力不仅仅是一件事。

It's not just the ability to go for long bouts of exercise of different kinds, that there's also this mental component because of the way that neurons work.

这不仅仅是进行长时间不同类型运动的能力，由于神经元的工作方式，还存在这种心理成分。

And also that there are these different forms of endurance, of muscular endurance, that ...

而且还有这些不同形式的耐力，肌肉耐力，......

where you're going to fail because of the muscles and muscle energy utilization and the nerves that innervate those muscles locally, not because of a failure to bring in oxygen or blood.

你会因为肌肉和肌肉能量的利用以及局部支配这些肌肉的神经而失败，而不是因为无法引入氧气或血液。

Andrew Huberman:

安德鲁·休伯曼：

Whereas long-duration effort, it's going to be more about being below your VO2 max and your ability to be efficient for long bouts of more than 12 minutes of exercise.

而长时间的努力则更重要的是低于您的最大摄氧量以及您在超过 12 分钟的长时间锻炼中保持高效的能力。

One set, as they say, of 12 minutes to maybe several hours.

正如他们所说，一组需要 12 分钟到几个小时。

I should just mention with long-duration-type work, you could even imagine raking in the yard or mowing a lawn, depending on how big that lawn is.

我应该提一下，对于长时间类型的工作，您甚至可以想象在院子里耙地或修剪草坪，具体取决于草坪有多大。

I used to have job when I was a kid mowing lawns, and I'll tell you, we didn't have many neighbors with very big lawns, but a few of them felt huge because they were really convoluted.

我小时候曾经做过修剪草坪的工作，我告诉你，我们没有很多邻居有很大的草坪，但其中一些感觉很大，因为它们真的很复杂。

And if you're pushing that mower, and these were the old fashioned mowers, not electric mowers, it's work.

如果你推着割草机，而这些是老式割草机，而不是电动割草机，那就是工作。

That's also of the sort that we call long-duration endurance work.

这也是我们所说的长期耐力训练。

High-intensity training will tap into yet other fuel sources and mechanisms, as we learned today.

正如我们今天了解到的，高强度训练将利用其他燃料来源和机制。

Andrew Huberman:

安德鲁·休伯曼：

So if you are enjoying this podcast and you're finding the information useful, it would be great if you would subscribe to the YouTube channel.

因此，如果您喜欢这个播客并且发现其中的信息很有用，那么订阅 YouTube 频道就太好了。

That really helps us quite a lot.

这确实对我们有很大帮助。

And if you like, you can click the notifications button on YouTube as well — that way you're sure to never miss an episode.

如果您愿意，还可以点击 YouTube 上的通知按钮 - 这样您就一定不会错过任何一集。

We always release episodes on Monday, but we also sometimes release episodes in between Mondays.

我们总是在周一发布剧集，但有时我们也会在周一之间发布剧集。

So please do subscribe to the YouTube channel.

所以请订阅 YouTube 频道。

Please also give us feedback in the comment section on the YouTube channel.

还请在 YouTube 频道的评论部分向我们提供反馈。

That's where you can tell us about topics that you want to hear more about.

您可以在这里告诉我们您想了解更多的主题。

Or if you have questions about a given episode or content within an episode, that's where you want to put that feedback.

或者，如果您对给定剧集或剧集中的内容有疑问，您可以在此处提出反馈。

If you're not already subscribing on Apple and Spotify as well, please do that.

如果您还没有订阅 Apple 和 Spotify，请订阅。

On Apple, you can give us up to a five-star review.

在Apple上，您可以给我们最高五星级的评价。

Andrew Huberman:

安德鲁·休伯曼：

We like to think that you would give us a five-star review, but you can also leave comments on Apple about the podcast more generally.

我们希望您能给我们五星级的评价，但您也可以对 Apple 留下关于播客的更广泛的评论。

And again, those are all zero-cost ways that you can really help support the podcast.

再说一遍，这些都是零成本的方式，可以真正帮助支持播客。

Please also check out our sponsors that we mentioned at the beginning of the podcast.

另请查看我们在播客开头提到的赞助商。

I know ad reads are not the first thing that people want to hear when they're getting ready to consume scientific information.

我知道当人们准备消费科学信息时，他们想听到的第一件事并不是广告阅读。

Please understand that the ads and the sponsors allow us to bring the zero-cost-to-consumer information about science and science-related tools to everybody.

请理解，广告和赞助商使我们能够将有关科学和科学相关工具的零成本消费者信息带给每个人。

So if you have the means, check out the sponsors.

因此，如果您有能力，请查看赞助商。

We only work with sponsors whose products we really believe in and that I actually use and really love.

我们只与那些我们真正相信、我实际使用和喜爱的产品的赞助商合作。

There's no obligation, however.

Andrew Huberman:

安德鲁·休伯曼：

If you know people that might be interested in the podcast and benefit from the information, please recommend it to them.

如果您认识的人可能对该播客感兴趣并从该信息中受益，请将其推荐给他们。

That really helps us.

这确实对我们有帮助。

If you're on Instagram, check us out at Huberman Lab.

如果您在 Instagram 上，请关注 Huberman Lab。

If you're on Twitter, it's also Huberman Lab.

And please check out our new website, which is hubermanlab.com.

请查看我们的新网站，即 hubermanlab.com。

There you can find all the episodes of all the podcasts batched according to topic in every format, YouTube, Apple and Spotify, with links out to those.

在那里，您可以找到按各种格式、YouTube、Apple 和 Spotify 的主题批量处理的所有播客的所有剧集，以及这些播客的链接。

It's searchable by keywords that you're interested in.

可以通过您感兴趣的关键字进行搜索。

So sleep or exercise, weight training, strength, fat loss, et cetera.

所以睡眠或锻炼、重量训练、力量、减肥等等。

And you can subscribe to our newsletter, the Neural Network, which will allow you to get zero-cost updates about speaking events, about any book releases or exciting things that I'm reading that I think you would enjoy reading as well, as well as protocols related to science and some summary and important notes from the podcast.

您可以订阅我们的时事通讯“神经网络”，它将使您能够零成本地获得有关演讲活动、任何书籍发行或我正在阅读的令人兴奋的事情（我认为您也会喜欢阅读）的更新，以及与科学相关的协议以及播客中的一些摘要和重要注释。

And last but not least, on behalf of myself and Costello, who's finally waking up for...

最后但并非最不重要的一点是，代表我自己和科斯特洛，他终于醒来了……

Oh no, he went back to sleep.

Thank you for your interest in science.

PART 3 OF 3 ENDS

第 3 部分（共 3 部分）结束