Science-Supported Tools to Accelerate Your Fitness Goals

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

欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。

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

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。

Today, we are discussing ways to improve your fitness.

今天，我们正在讨论改善健康的方法。

In particular, we are going to discuss tools that you can incorporate into your existing fitness routine that will allow you to make significant improvement without having to invest a lot of extra time.

特别是，我们将讨论您可以将其纳入现有健身习惯中的工具，这些工具将使您无需投入大量额外时间即可取得显着进步。

Most all of the tools we are going to discuss today were gleaned from the six episodes that we did with Dr. Andy Galpin.

我们今天要讨论的大多数工具都是从我们与安迪·加尔平博士一起做的六集中收集的。

We provide a link to those full episodes in the show note captions, of course.

当然，我们在节目说明字幕中提供了完整剧集的链接。

Now, those episodes included a very large number of protocols, everything from how to build a fitness routine, to how to enhance recovery, nutrition and supplementation, exercises and routines aimed specifically at strength or hypertrophy or endurance or building anaerobic capacity.

现在，这些情节包括大量的协议，从如何建立健身程序，到如何增强恢复、营养和补充、专门针对力量或肥大或耐力或建立无氧能力的练习和程序。

What I've done is to select key protocols from those episodes that I myself have started to incorporate into my existing fitness routine, and that I think will be especially beneficial and, frankly, fun for you to incorporate into your fitness routine.

我所做的就是从我自己已经开始融入到我现有的健身计划中的那些片段中选择关键的方案，并且我认为将其纳入您的健身计划将特别有益，并且坦率地说，对您来说会很有趣。

Now, a little bit later in this episode, I review the key components of any fitness program.

现在，在本集的稍后部分，我回顾了任何健身计划的关键组成部分。

That is the number and type of cardiovascular training sessions and resistance training sessions that are essential for everyone to include as a template or a foundation for their overall fitness program.

这就是心血管训练课程和阻力训练课程的数量和类型，每个人都必须将其作为整体健身计划的模板或基础。

Now, a little bit later in the episode, I will be sure to review what are the essential components of any fitness program, so the number and type of resistance training sessions, the number and type of cardiovascular training sessions, as well as some of the elements of how those are arranged to ensure proper and adequate recovery between sessions so that you can continue to make ongoing progress.

现在，在本集的稍后部分，我一定会回顾一下任何健身计划的基本组成部分，例如阻力训练课程的数量和类型、心血管训练课程的数量和类型，以及如何安排这些课程以确保课程之间适当和充分恢复的一些要素，以便您可以继续取得持续进步。

However, the bulk of today's discussion is going to focus on tools that you can use, again, very easily, very quickly, in some cases, even saving you time during your fitness regimen in order to improve all aspects of your fitness, your endurance, your muscular endurance, your anaerobic capacity, your recovery, your strength, your hypertrophy.

然而，今天讨论的大部分内容将集中在您可以使用的工具，在某些情况下，非常容易、非常快速，甚至可以在您的健身养生过程中节省您的时间，以改善您的健身、耐力、肌肉耐力、无氧能力、恢复、力量、肥大的各个方面。

And in describing these tools to improve your fitness, it also provides an opportunity for each and all of us to step back from our existing fitness routine and ask whether or not it's really checking off all the boxes that are necessary, as well as where we can be more economical with our time and our efforts in order to reach our specific goals related to exercise and performance.

在描述这些改善健康的工具时，它还为我们每个人提供了一个机会，让我们从现有的健身习惯中退一步，问问自己是否真的勾选了所有必要的框，以及我们可以在哪里更节省时间和精力，以实现与锻炼和表现相关的特定目标。

So by the end of today's episode, you can be sure that you have at least one and as many as 12 tools that you can incorporate into your existing fitness routine, again, without adding much additional time or effort, that are sure to accelerate your progress.

因此，在今天的节目结束时，您可以确定自己拥有至少一种、最多 12 种工具，可以将它们融入到您现有的健身计划中，而无需增加太多额外的时间或精力，这肯定会加速您的进步。

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

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

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

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

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

为了与这个主题保持一致，我要感谢今天播客的赞助商。

Let's talk about tools to improve your fitness.

让我们谈谈改善健康的工具。

Before we do that, however, I just want to briefly remind everybody what constitutes a core or a foundational fitness program.

然而，在此之前，我只想简要提醒大家什么是核心或基础健身计划。

Now, what I'm about to describe is not for the athlete that's trying to just improve one aspect of fitness or sports performance.

现在，我要描述的并不是针对那些试图仅仅提高健身或运动表现某一方面的运动员。

So for instance, if you are a powerlifter and your main goal is to move more weight on the core powerlifting movements, or if you are somebody training for a marathon, it's likely that your core fitness program will differ substantially from what I'm about to describe.

因此，举例来说，如果您是一名举重运动员，您的主要目标是在核心举重动作上移动更多重量，或者如果您是马拉松训练者，那么您的核心健身计划可能会与我将要描述的有很大不同。

However, the vast majority of you are almost certainly trying to have some level of cardiovascular fitness, so the ability perhaps to run a mile or more, certainly to be able to walk up a flight of stairs without getting winded.

然而，绝大多数人几乎肯定都在努力拥有一定程度的心血管健康，因此可能能够跑一英里或更远，当然也能够在不气喘吁吁的情况下走上一段楼梯。

You almost certainly want some degree of strength, the ability to perhaps pick up a heavy load of groceries and carry it in one arm as you carry something else in the other arm.

几乎可以肯定，你需要一定程度的力量，能够拿起一大堆杂货并用一只手臂拎着它，而另一只手臂则拎着其他东西。

You want the ability to help move furniture.

您希望能够帮助移动家具。

You want the ability, certainly, to not injure yourself when performing daily tasks.

当然，您希望能够在执行日常任务时不受伤。

And perhaps you also want to be able to go out and play a pickup game of basketball or soccer, or to go out on a long hike with the family without feeling so sore that you have to rest in bed the next day.

也许您还希望能够出去打一场篮球或足球比赛，或者与家人一起出去长途徒步旅行，而不会感到酸痛以至于第二天必须躺在床上休息。

An optimal fitness program of the sort that was covered in the Optimal Fitness Protocols episode that I did is therefore one that checks off the major boxes that science tells us are important for health span and for lifespan, and that can also help us improve various aspects of performance and improve various aspects of aesthetics, whether it's fat loss or muscle growth, if we choose.

因此，我在《最佳健身方案》一集中所介绍的最佳健身计划是一个检查科学告诉我们对健康和寿命很重要的主要框的计划，并且还可以帮助我们提高各个方面的表现并改善美观的各个方面，无论是减脂还是肌肉增长（如果我们选择的话）。

So without going into that program in a lot of detail, the core elements of it are that it include at least 150 minutes, and ideally more like 200 minutes per week, of so-called Zone 2 cardio.

因此，无需详细讨论该计划，其核心要素是它包括至少 150 分钟，理想情况下每周 200 分钟的所谓“2 区有氧运动”。

I'll talk a little bit more about Zone 2 cardio a little bit later in the episode.

我将在本集稍后部分详细讨论第 2 区有氧运动。

But Zone 2 cardio is, for those of you that don't know, the type of cardiovascular exercise that you can do while maintaining a conversation without getting winded, but that if you were to push a little bit harder, that you would find it hard to complete your sentences.

但对于那些不知道的人来说，第二区有氧运动是一种心血管运动，你可以在保持对话的同时不喘气，但如果你用力一点，你会发现很难完成你的句子。

In general, Zone 2 cardio is the sort that you can do while purely nasal breathing, unless you need to talk, of course.

一般来说，2区有氧运动是那种你可以在纯粹鼻呼吸的情况下进行的训练，当然，除非你需要说话。

It's perfectly fine to talk while doing Zone 2 cardio.

在进行 2 区有氧运动时聊天是完全可以的。

And again, the scientific research tells us that we should all be getting at least 150 minutes, and probably more like 200 minutes, of Zone 2 cardio per week.

科学研究再次告诉我们，我们每周都应该进行至少 150 分钟，甚至可能更接近 200 分钟的 2 区有氧运动。

Now, in addition to that, a foundational or optimal fitness program for most people is going to include anywhere from two to four cardiovascular training sessions that are separate, that's right, separate from the Zone 2 cardio, as well as two to four resistance or strength training, sometimes also aimed at hypertrophy or muscle growth training sessions.

现在，除此之外，对于大多数人来说，基础或最佳健身计划将包括两到四次单独的心血管训练课程，没错，与二区有氧运动分开，以及两到四次阻力或力量训练，有时也针对肥大或肌肉生长训练课程。

Now, we have to acknowledge that most people are probably not going to hit the upper threshold of all of those three things.

现在，我们必须承认，大多数人可能不会达到所有这三件事的上限。

Most people simply do not have the time and/or discipline to get 200 minutes of Zone 2 cardio per week, plus four resistance training sessions, plus four cardiovascular training sessions that are separate from the Zone 2 cardio.

大多数人根本没有时间和/或纪律每周进行 200 分钟的 2 区有氧运动，加上四次阻力训练课程，以及四次与 2 区有氧运动分开的心血管训练课程。

As a consequence, the optimal fitness program that I described in that episode, and by the way, it's the program that I've essentially followed for the last 30 years or more, includes three cardiovascular training sessions, so one longer duration Sort of typical endurance type training.

因此，我在那一集中描述的最佳健身计划，顺便说一句，这是我在过去 30 年或更长时间里基本上遵循的计划，包括三个心血管训练课程，因此是一个持续时间较长的典型耐力型训练。

This would be a long slow jog or a long hike one day per week, as well as a shorter cardiovascular training session of about 25 to 30 minutes, moving a bit faster, getting the heart rate up a bit more, breathing a little bit harder, as well as one very short cardiovascular training session that would fall under the category of high intensity interval training, things like sprints, which don't necessarily have to be done running.

这将是每周一天进行一次长时间的慢跑或一次长时间的徒步旅行，以及一次大约 25 到 30 分钟的较短的心血管训练课程，移动得更快一点，心率加快一点，呼吸困难一点，以及一次非常短的心血管训练课程，属于高强度间歇训练的范畴，比如冲刺，不一定需要跑步。

It could be done on a rower, it could be done on a bike, et cetera.

它可以在划船器上完成，也可以在自行车上完成，等等。

So three cardiovascular training sessions, as well as three resistance training sessions.

所以三个心血管训练课程，以及三个阻力训练课程。

I want to acknowledge that resistance training can be done with body weight, can be done with weights, with machines.

我想承认，阻力训练可以用体重、举重、机器来完成。

I talked about the differing virtues of one approach versus another.

我谈到了一种方法与另一种方法的不同优点。

But nonetheless, three resistance training sessions, one focusing specifically on leg training, one focused specifically on torso training, that's right, chest, shoulders, and back all together, as well as some neck training for important reasons that were mentioned in that episode.

但尽管如此，还是进行了三项阻力训练，其中一项专门针对腿部训练，另一项专门针对躯干训练，即胸部、肩膀和背部训练，以及一些颈部训练，原因是该集提到的重要原因。

And then a third session that was aimed at somewhat smaller body parts, biceps, triceps, calves, and some other small body parts that tend to be neglected and that are important to train if one wants to encourage muscular balance, both aesthetically and structurally to avoid injury and have excellent posture.

然后是第三次训练，目标是较小的身体部位，二头肌、三头肌、小腿和其他一些容易被忽视的小身体部位，如果一个人想在美观和结构上促进肌肉平衡，避免受伤并保持良好的姿势，那么这些部位的训练就很重要。

So those were the core elements of that foundational fitness program.

这些是基础健身计划的核心要素。

And I mentioned then and I'll mention again now that that program is not a mandate.

我当时提到过，现在我会再次提到，该计划不是一项强制要求。

It is not an absolute requirement for anyone to follow.

这并不是任何人都必须遵循的绝对要求。

It was simply meant as a template from which people could evaluate their own existing fitness program, perhaps modify it somewhat or a lot, or if you were interested in trying that specific fitness program, that you could do that.

它只是作为一个模板，人们可以从中评估自己现有的健身计划，也许对其进行一些或大量修改，或者如果您有兴趣尝试特定的健身计划，您可以这样做。

And we have provided a link both to that episode in the show note captions, but we've also provided a link to a table or chart that describes that foundational fitness program.

我们在节目注释标题中提供了该剧集的链接，但我们还提供了描述该基础健身计划的表格或图表的链接。

It provides examples of different cardiovascular training and resistance type training sessions, and it describes some potential exercises and the rationale for those exercises and the rationale for selecting particular repetition ranges and rest between sets.

它提供了不同心血管训练和阻力类型训练课程的示例，并描述了一些潜在的练习和这些练习的基本原理以及选择特定重复范围和组间休息的基本原理。

All that information is available completely at zero cost.

所有这些信息完全可以零成本获得。

You don't even need to sign up for anything.

您甚至不需要注册任何东西。

You simply go to the link that we provided in the show note captions, and there's a downloadable PDF there for you to explore.

您只需转到我们在节目注释标题中提供的链接，那里就有一个可下载的 PDF 供您浏览。

Now, in addition to the solo episode that I did about optimal fitness protocols, we did a six-episode guest series with Dr. Andy Galpin, who is a professor of physiology at Cal State Fullerton and a world expert in all aspects of exercise and muscle physiology.

现在，除了我制作的关于最佳健身方案的单集之外，我们还与安迪·加尔平博士一起制作了一个六集的客串系列节目，他是加州州立大学富勒顿分校的生理学教授，也是运动和肌肉生理学各个方面的世界专家。

That episode described a lot of the science and, in particular, science-backed tools for improving everything from long-distance endurance to anaerobic capacity, strength, hypertrophy, speed, power, recovery, nutrition, supplementation, and ways to develop a year-long program that will ensure you ongoing progress.

那集描述了很多科学知识，特别是科学支持的工具，用于改善从长距离耐力到无氧能力、力量、肥大、速度、力量、恢复、营养、补充的一切，以及制定为期一年的计划的方法，以确保您不断进步。

In that series, Dr. Andy Galpin provided an enormous amount of valuable information such that anyone and everyone, meaning the person who's just interested in starting a fitness program or improving their existing fitness program, or the elite athlete who's interested in improving their sprint times or their jump height or their power lifting or their marathon time could clearly benefit from some or all of the protocols that he described.

在该系列中，安迪·加尔平博士提供了大量有价值的信息，任何人和每个人，即只是对开始健身计划或改进现有健身计划感兴趣的人，或者对提高冲刺时间、跳跃高度、举重或马拉松时间感兴趣的精英运动员，都可以从他描述的部分或全部方案中明显受益。

Now, because that series is so extensive in terms of its depth and breadth, again, providing so much value at zero cost, thanks to Dr. Andy Galpin's expertise, but at the same time, because it might be a little bit intimidating for many people out there to try and figure out which protocols to incorporate into their existing fitness regimen, I thought it would be fun and very beneficial to talk about some of the key tools that were described throughout that series that one could consider incorporating into their existing fitness routine now.

现在，由于该系列在深度和广度方面都非常广泛，再次感谢安迪·加尔平博士的专业知识，以零成本提供如此多的价值，但同时，因为对于许多人来说，尝试找出将哪些协议纳入他们现有的健身方案可能有点令人生畏，我认为谈论该系列中描述的一些关键工具将是有趣且非常有益的，人们现在可以考虑将其纳入他们现有的健身习惯中。

So that's what this episode is really about.

这就是本集的真正含义。

It's about the tools that I personally gleaned from those discussions and that I found to be of tremendous value in improving both my cardiovascular fitness, my strength and hypertrophy training, my recovery, and other aspects of my overall fitness protocols.

这是我个人从这些讨论中收集到的工具，我发现这些工具对于改善我的心血管健康、我的力量和肥大训练、我的恢复以及我的整体健身方案的其他方面具有巨大的价值。

And when I say beneficial, I mean in terms of improving my cardiovascular fitness, improving my strength and hypertrophy training, and that have improved the various metrics of fitness, lifespan, and healthspan, which include things like heart rate variability, resting heart rate, blood pressure, VO2 max, as well as some of the fitness metrics that were described during that episode series with Dr. Andy Galpin, such as performance metrics, the ability to jump a certain distance, the ability to run a certain speed or to run a certain distance at a given speed, the ability to move weights in good form for a certain number of repetitions.

当我说有益时，我的意思是改善我的心血管健康，改善我的力量和肥大训练，并改善健身、寿命和健康的各种指标，其中包括心率变异性、静息心率、血压、最大摄氧量，以及安迪·加尔平博士在该剧集系列中描述的一些健身指标，例如表现指标、跳跃一定距离的能力、以一定速度跑步或在给定条件下跑一定距离的能力速度，以良好的形式移动重物并重复一定次数的能力。

Again, all of the metrics of performance and health are going to vary tremendously from person to person, depending on where you're starting, how long you've been training, and other aspects of your health.

同样，所有表现和健康指标都会因人而异，具体取决于您的起点、训练时间以及健康的其他方面。

The tools described in today's episode are designed for everybody.

今天的节目中描述的工具是为每个人设计的。

Again, these are simple tools that you can put into your existing routine that should really move the needle forward in terms of improving your overall levels of fitness and health.

同样，这些都是简单的工具，您可以将其放入您现有的日常活动中，从而真正提高您的整体健身和健康水平。

Okay, let's talk about the tools to improve your fitness.

好吧，我们来谈谈改善健康的工具。

The first tool is to mesh your Zone 2 cardio with your daily activities.

第一个工具是将您的 Zone 2 有氧运动与您的日常活动结合起来。

So for those of you that don't know, Zone 2 cardio is the type of movement that we typically call cardio exercise that elevates your heart rate somewhat, increases your breathing somewhat, but that still allows you to carry out a conversation without having to pause or to gasp in order to complete your sentences.

因此，对于那些不知道的人来说，2区有氧运动是我们通常称为有氧运动的运动类型，它会稍微提高您的心率，稍微增加您的呼吸，但仍然允许您进行对话，而无需暂停或喘气来完成您的句子。

Okay?

好的？

So that's a general rule of thumb for Zone 2 cardio.

这是 2 区有氧运动的一般经验法则。

Now, for those of you that use a fitness tracker, you can monitor whether or not you are in Zone 2 cardio very precisely.

现在，对于那些使用健身追踪器的人来说，您可以非常精确地监控您是否处于有氧运动 2 区。

But if you're like me and you don't use a fitness tracker, it's very easy to know if you're in Zone 2 cardio because, again, it's that level of output that puts you right below or somewhat below the threshold where if you were to exert yourself with any more intensity, that you wouldn't be able to complete your sentences.

但如果你像我一样并且不使用健身追踪器，那么很容易知道你是否处于有氧运动 2 区，因为同样，正是这种输出水平使你低于或略低于阈值，如果你更加努力地锻炼自己，你将无法完成你的句子。

Now, this could, of course, be evaluated by jogging with someone or walking with someone or hiking with someone and carrying out a conversation If somebody isn't available, you could, of course, do this by trying to speak out loud and have a conversation with yourself.

当然，这可以通过与某人慢跑或与某人散步或与某人徒步旅行并进行对话来评估。如果有人不在，您当然可以通过尝试大声说话并与自己对话来做到这一点。

Or if you want another way to monitor whether or not you're in Zone 2 cardio without having to use a fitness tracker, you could simply ask yourself whether or not you are maintaining a level of output that increases your heart rate and your breathing, but that allows you to maintain purely nasal breathing the entire time.

或者，如果您想要另一种方式来监控您是否处于第 2 区有氧运动，而无需使用健身追踪器，您可以简单地问自己是否保持一定的输出水平，以增加您的心率和呼吸，但可以让您始终保持纯鼻呼吸。

Any of those approaches will tell you more or less whether or not you're in Zone 2 cardio.

这些方法中的任何一种都会或多或少地告诉您您是否处于有氧运动 2 区。

Now, the scientific data tell us that we should all be getting anywhere from 150 minutes to 200 minutes per week minimum of Zone 2 cardio for sake of cardiovascular health, cerebrovascular health, and a number of other aspects of health that are important essentially to everybody for health span and lifespan.

现在，科学数据告诉我们，为了心血管健康、脑血管健康以及对每个人的健康寿命和寿命都至关重要的许多其他方面的健康，我们都应该每周至少进行 150 分钟到 200 分钟的 2 区有氧运动。

Now, many people, including myself, schedule Zone 2 cardio into their weekly fitness regimen.

现在，包括我自己在内的很多人都将 2 区有氧运动纳入每周的健身计划中。

So for me, I have one day a week, for me it falls on a Sunday, where I go out for a jog that lasts anywhere from 60 minutes to 90 minutes.

所以对我来说，我每周有一天，对我来说是周日，我会出去慢跑，持续时间从 60 分钟到 90 分钟不等。

It's a slow jog.

这是一次缓慢的慢跑。

I can maintain nasal breathing the entire time or have a conversation with somebody else or myself the entire time if I like.

如果我愿意，我可以一直保持鼻呼吸，或者一直与别人或我自己交谈。

Or sometimes it consists of a hike by myself or with other people, and sometimes those hikes extend anywhere from an hour to four hours, depending on the circumstances, et cetera.

或者有时它包括我自己或与其他人一起徒步旅行，有时这些徒步旅行会持续一小时到四个小时，具体取决于具体情况，等等。

I will mention that whenever possible, I try and do that once-a-week Zone 2 cardio session out of doors because I like being in nature and I like getting sunlight and I like getting fresh air.

我要提到的是，只要有可能，我都会尝试在户外进行每周一次的 Zone 2 有氧运动，因为我喜欢大自然，喜欢阳光和新鲜空气。

Now, during the discussion with Dr. Andy Galpin, I explained how I get my Zone 2 cardio, and I acknowledged that that once-a-week session doesn't always allow me to reach that 150-minute to 200-minute minimum threshold of Zone 2 cardio per week.

现在，在与 Andy Galpin 博士的讨论中，我解释了如何进行 2 区有氧运动，并且我承认每周一次的训练并不总是能让我达到每周 150 分钟到 200 分钟的 2 区有氧运动的最低阈值。

Sometimes it does, sometimes it doesn't.

有时会，有时不会。

And his response to that was very reassuring.

他对此的回应非常令人放心。

What he said was, "Look, if you want to schedule Zone 2 cardio and head out for a long Sunday jog or hike, terrific.

他说的是，“听着，如果你想安排 2 区有氧运动并在周日进行长时间的慢跑或徒步旅行，那就太棒了。

If you want to schedule Zone 2 cardio as two or more sessions on the treadmill or on the bike, great." But that he doesn't actually think of Zone 2 cardio as exercise at all.

如果您想将 2 区有氧运动安排为在跑步机或自行车上进行两次或多次训练，那就太好了。”但他实际上根本不认为 2 区有氧运动是锻炼。

And to that I gasped, and then I was a little bit deflated.

对此我倒吸一口凉气，然后我有点泄气。

I thought, "Oh, great.

我想：“哦，太棒了。

I'm doing all this Zone 2 cardio, and you don't even consider that exercise." And then what he said was very reassuring, and I think it's going to be very reassuring to all of you.

我正在做所有这些 2 区有氧运动，而你甚至不会考虑这项运动。”然后他说的话非常让人放心，我想这也会让你们所有人都非常放心。

He said, first of all, Zone 2 cardio is absolutely critical to our health for a number of reasons that I already mentioned.

他说，首先，由于我已经提到的一些原因，2 区有氧运动对我们的健康绝对至关重要。

But in addition to that, Zone 2 cardio does not impede, and in fact can enhance our other aspects of fitness.

但除此之外，2区有氧运动并不妨碍，事实上还可以增强我们其他方面的健身能力。

So for example, our strength training, our hypertrophy training, or any type of speed work or other types of cardiovascular training one might do.

例如，我们的力量训练、肥大训练或任何类型的速度训练或其他类型的心血管训练。

And that the best way to get Zone 2 cardio is, okay, if you want to schedule it, schedule it as a session, but that to simply increase the amount of walking, and in particular walking at a rapid pace that one does, and to increase the total amount of movement that one's getting throughout the week.

获得第 2 区有氧运动的最佳方法是，好吧，如果您想安排它，请将其安排为一次训练，但只需增加步行量，特别是快速步行，并增加一周内的总运动量。

So taking groceries in and out of the grocery store, running around with the kids, taking a walk with a coworker while having a work discussion, taking your calls for work while pacing in the office or going outside.

因此，把杂货进出杂货店，和孩子们一起跑来跑去，在讨论工作时与同事一起散步，在办公室或外出时接听工作电话。

What he impressed on me is that Zone 2 cardio can be meshed throughout the daily activities that I and everybody else generally have to do.

他给我留下的深刻印象是，2 区有氧运动可以融入我和其他人通常必须做的日常活动中。

And this was of great relief to me because I, as many of you are, am extremely busy.

这让我松了口气，因为我和你们中的许多人一样，非常忙碌。

I don't have time to schedule in more cardio per week, or at least I don't see the way I could do that without reducing the amount of sleep that I'm getting or without reducing the amount of social connection that I'm getting with family and friends, both of which are extremely important to our mental health and physical health.

我没有时间每周安排更多的有氧运动，或者至少我不知道如何在不减少睡眠量或不减少与家人和朋友的社交联系的情况下做到这一点，这两者对我们的心理健康和身体健康都极其重要。

So the basic tool here is, yes, get 200 minutes per week minimum of Zone 2 cardio.

所以这里的基本工具是，是的，每周至少进行 200 分钟的 2 区有氧运动。

And notice I said 200 minutes, not 150 minutes to 200 minutes.

请注意，我说的是 200 分钟，而不是 150 分钟到 200 分钟。

I'm going to set the higher threshold of 200 minutes per week minimum of Zone 2 cardio.

我将设置更高的阈值，即每周至少进行 2 区有氧运动 200 分钟。

But that you don't need to schedule that as time on the treadmill.

但你不需要将其安排为跑步机上的时间。

If you want to, great.

如果你愿意，那就太好了。

But what was communicated to me from Dr. Andy Galpin is that Zone 2 cardio is immensely beneficial.

但安迪·加尔平 (Andy Galpin) 博士告诉我的是，2 区有氧运动非常有益。

It's not going to impede, and in fact it's going to improve other aspects of fitness, and that it does not have to impede and it in fact can improve other aspects of our daily life, like our ability to engage socially, our ability to have a great output at work in whatever type of work you do.

它不会妨碍，事实上，它会改善健康的其他方面，而且它不必妨碍，事实上，它可以改善我们日常生活的其他方面，比如我们参与社交的能力，我们在任何类型的工作中取得出色成果的能力。

So the message is very simple.

所以这个消息非常简单。

Get 200 minutes or more of Zone 2 cardio per week.

每周进行 200 分钟或更多的 2 区有氧运动。

And the message is also a very reassuring one, which is that that Zone 2 cardio can be spread throughout your daily activities, and that if you're doing enough of it, you probably don't even have to count the total amount of Zone 2 cardio that you're getting.

这个信息也是一个非常令人放心的信息，即第 2 区有氧运动可以贯穿您的日常活动，如果您做得足够多，您甚至可能不需要计算您获得的第 2 区有氧运动的总量。

If you simply make the effort to move around a lot more during your daily activities and to mesh that Zone 2 cardio with your daily activities, you're going to hit that threshold of 200 minutes per week minimum.

如果您只是在日常活动中努力多走动，并将 2 区有氧运动与日常活动结合起来，那么您将达到每周至少 200 分钟的阈值。

Now that's a great message for me because I'm already doing the three resistance training workouts per week.

现在这对我来说是一个很好的信息，因为我已经每周进行三次阻力训练。

I'm doing what now I can just call the two other cardiovascular training workouts per week because now I don't even count that long Sunday jog or Sunday hike as exercise.

我正在做的事情现在我可以称之为每周另外两项心血管训练锻炼，因为现在我什至不把周日的长时间慢跑或周日徒步算作锻炼。

I just consider that movement out of doors on the weekend.

我只是考虑周末的户外活动。

And in doing so, it's also allowed me to really enjoy that a lot more.

这样做也让我真正享受到了更多。

There's something about considering something a fitness training program that shifts it from just recreation and enjoying life to training.

考虑制定一个健身训练计划，将其从单纯的娱乐和享受生活转变为训练，是有道理的。

And I, of course, love training.

当然，我喜欢训练。

I love training in the gym and I love training out of doors.

我喜欢在健身房训练，也喜欢在户外训练。

I love running.

我喜欢跑步。

I love lifting weights.

我喜欢举重。

I love all sorts of physical training.

我喜欢各种体育锻炼。

I know many people do.

我知道很多人都这样做。

I know many people don't.

我知道很多人不知道。

But if one looks at Zone 2 cardio as just part of their daily life, you're far more likely to get that Zone 2 cardio in and all the benefits that come with it, and you're also opening up time for work, for social engagements, and to do and pay attention to other aspects of fitness, which is what we're going to talk about next.

但是，如果人们将 2 区有氧运动视为日常生活的一部分，那么您就更有可能进行 2 区有氧运动以及随之而来的所有好处，并且您还可以腾出时间来工作、社交活动以及进行和关注健身的其他方面，这就是我们接下来要讨论的内容。

The second tool that I've incorporated into my fitness regimen and that I believe can be of great benefit to, frankly, everybody, is to start including low repetition, pure strength work.

我纳入健身方案的第二个工具是开始进行低重复、纯粹的力量训练，坦率地说，我相信它对每个人都有很大好处。

Now some of you may already be doing low repetition, pure strength work, but I believe that most people don't.

现在，你们中的一些人可能已经在进行低重复、纯粹的力量训练，但我相信大多数人还没有这样做。

Most people who do resistance training are using either machines or free weights or some combination of those, or perhaps are using body weight, and they tend to focus on repetition ranges from about five, and usually more like six repetitions, out to about 10 and perhaps 15 repetitions.

大多数进行阻力训练的人都使用机器或自由重量或这些的组合，或者可能使用体重，他们倾向于关注重复范围，从大约 5 次，通常更像是 6 次重复，到大约 10 次甚至 15 次重复。

Now, of course, doing resistance training in repetition ranges of five to 15 reps per set, provided it's done at sufficient intensity, so either to failure or close to failure, of course, in good form, is tremendously beneficial.

当然，现在，只要强度足够，以每组 5 到 15 次的重复范围进行阻力训练，那么无论是力竭还是接近力竭，当然，以良好的形式，都是非常有益的。

It can help build strength.

它可以帮助增强力量。

It can enhance hypertrophy.

它可以增强肥大。

There is tremendous value to training in those repetition ranges.

在这些重复范围内进行训练具有巨大的价值。

But when I sat down with Dr. Andy Galpin to discuss resistance training specifically, he made it very clear that at least for some portion of one's yearly training cycle, so perhaps eight weeks or 10 weeks or, in the case that I adopted, 12 weeks, there is tremendous benefit to training in the three to five repetition range, and maybe even lower.

但当我与 Andy Galpin 博士坐下来具体讨论阻力训练时，他非常明确地表示，至少在一个人每年训练周期的某些部分，可能是八周或十周，或者在我采用的情况下是 12 周，在 3 到 5 次重复范围内进行训练有巨大的好处，甚至可能更低。

So the second tool of training specifically for strength in this three to five repetition range is something that I started to incorporate after I sat down to record that series.

因此，在我坐下来录制该系列后，我开始采用第二种专门针对三到五次重复范围内的力量训练的工具。

And I'll just tell you a few of the benefits that I've experienced, and then I'll tell you the specific protocol that makes it very easy to do this.

我将只告诉您我所经历的一些好处，然后我将告诉您使此操作变得非常容易的具体协议。

The most obvious benefit to me was that I got much stronger, and that that strength persisted such that when I went back to using higher repetition ranges, so typically I train with weights or machines in the six to 10 repetition range, sometimes a little higher, sometimes a little lower, but never before had I specifically trained in the three to five repetition range exclusively for a period of 10 to 12 weeks.

对我来说最明显的好处是我变得更强壮，并且这种力量持续存在，以至于当我回到使用更高的重复范围时，通常我会在六到十次重复范围内使用重量或机器进行训练，有时稍高一点，有时稍低一点，但以前我从未专门进行过为期 10 至 12 周的三到五次重复范围的专门训练。

And when I did that, I, of course, gained strength, but that strength stayed with me such that when I returned to higher repetition ranges, I could use more weight in good form, and that, of course, enhanced strength and hypertrophy further.

当我这样做时，我当然获得了力量，但是这种力量一直伴随着我，当我回到更高的重复范围时，我可以在良好的状态下使用更多的重量，当然，这会进一步增强力量和肥大。

In addition, there was another effect that was, at least to me, very unexpected, which was that my cardiovascular training improved significantly.

此外，还有一个效果，至少对我来说非常出乎意料，那就是我的心血管训练明显改善。

Now, why would this be?

现在，为什么会这样呢？

Because typically a three to five repetition set does not elevate the heart rate for long enough that you would consider it cardiovascular training, and of course, the rest periods between those sets is pretty long as well, so even if heart rate goes up during those heavy sets, it's going to go down during those long three to five minute rest periods between those sets.

因为通常三到五次重复组不会使心率升高足够长的时间，以至于您会认为这是心血管训练，当然，这些组之间的休息时间也很长，所以即使在这些大重量组中心率上升，在这些组之间的三到五分钟的长休息时间内心率也会下降。

But what I noticed was that my overall posture and my ability to maintain cardiovascular output while using good running form or good rowing form was also vastly improved.

但我注意到，我的整体姿势和在使用良好的跑步形式或良好的划船形式时保持心血管输出的能力也得到了极大的改善。

And the logical interpretation of why that would be is simply that the muscles got stronger and those same muscles are being incorporated into the cardiovascular, let's call it endurance work that I'm doing on other days, and therefore I can carry out those cardiovascular training sessions in better form for longer periods of time.

其原因的逻辑解释很简单，就是肌肉变得更强壮，而这些肌肉正在被纳入心血管系统，让我们称之为我在其他日子所做的耐力训练，因此我可以在更长的时间内以更好的形式进行这些心血管训练课程。

I actually felt much stronger during my cardiovascular training as I got much stronger moving these heavier weight loads for low repetition sets.

事实上，在我的心血管训练过程中，我感觉自己变得更强壮了，因为我在低重复组数中移动这些较重的重量时变得更加强壮。

And then the third specific benefit that I noticed is that when training heavy for three to five repetitions per set, I didn't get sore.

然后我注意到的第三个具体好处是，当每组重复三到五次的大重量训练时，我没有感到酸痛。

And this, to me, was an incredible benefit because typically when I train in the six repetition to 15 repetition range and I take those sets to failure or near failure, I do experience some soreness the next day.

对我来说，这是一个令人难以置信的好处，因为通常当我在 6 次重复到 15 次重复范围内进行训练并且我将这些组数训练到力竭或接近力竭时，第二天我确实会感到一些酸痛。

Ordinarily, that soreness isn't so intense that it prevents me from doing any of the other sorts of workouts that I do.

通常，这种酸痛并不会严重到阻止我进行任何其他类型的锻炼的程度。

And for those of you that have visited that Foundational Fitness Protocol, you know that I hit each major and minor muscle group once per week directly as well as once per week indirectly, that's the overall structure of that program, in order to allow sufficient recovery between those resistance training workouts to be able to make continual progress.

对于那些访问过基础健身协议的人来说，您知道我每周直接和间接地锻炼每个主要和次要肌肉群一次，这就是该计划的整体结构，以便在这些阻力训练锻炼之间实现充分的恢复，从而能够取得持续的进步。

Now, by training in this three to five repetition range that Dr. Andy Galpin suggested, I was able to improve my strength, improve my cardiovascular output, reduce soreness.

现在，通过安迪·加尔平博士建议的三到五次重复范围的训练，我能够提高我的力量，提高我的心血管输出量，减少酸痛。

I also just felt better overall.

我整体上也感觉好多了。

I had a lot more energy after those workouts than I typically do after my resistance training sessions when I use higher repetition ranges.

当我使用更高的重复范围时，这些锻炼后我的精力比通常在阻力训练课程后要多得多。

There were just a number of different things that made me feel, wow, this is really a powerful protocol.

有很多不同的事情让我觉得，哇，这真是一个强大的协议。

And of course, moving heavier weights in the gym feels good, too.

当然，在健身房里举重也感觉很好。

It feels good to get stronger.

变得更强的感觉真好。

At least there's a positive feedback loop there for me, and I think for most people.

至少对我来说有一个积极的反馈循环，我认为对大多数人来说也是如此。

And I should also mention that for those of you that are averse to doing heavier resistance training in this three to five repetition range because you fear that it will make you too big or too bulky, training in the low repetition ranges is actually more geared towards increasing strength and is shifting away somewhat from increasing hypertrophy or muscle size.

我还应该提到，对于那些不愿意在三到五次重复范围内进行较重阻力训练的人来说，因为你担心这会让你变得太大或体积太大，低重复范围的训练实际上更适合增加力量，并且在某种程度上偏离了增加肥大或肌肉大小的目标。

So that's a great benefit for those of you that want to be strong and also want to maintain cardiovascular fitness, but you don't want to add muscular size.

因此，对于那些想要变得强壮并且想要保持心血管健康，但又不想增加肌肉尺寸的人来说，这是一个很大的好处。

And of course, for all of you that want to add muscular size, it's well established that increasing your strength will allow you then to return to patterns of hypertrophy training that will allow you to use heavier weights and therefore induce greater hypertrophy.

当然，对于所有想要增加肌肉大小的人来说，众所周知，增加力量将使您回到增肌训练模式，从而使您能够使用更重的重量，从而引起更大的增肌。

So there are oh so many reasons to incorporate these strength training protocols.

因此，纳入这些力量训练方案的理由有很多。

So the way that Dr. Andy Galpin suggested one do it, and was the way that I did it, is to use this three by five protocol.

因此，安迪·加尔平 (Andy Galpin) 博士建议的方法（也是我的方法）是使用这种三乘五的方案。

The three by five protocol is very straightforward.

三乘五协议非常简单。

It involves doing three to five exercises per workout.

每次锻炼需要进行三到五次练习。

Okay?

好的？

So if it's a workout for legs, it's three to five exercises.

因此，如果是腿部锻炼，则需要三到五次练习。

If it's a workout for some upper body muscle, it's three to five exercises.

如果是锻炼上半身肌肉，则需要三到五次练习。

Three to five exercises for three to five sets per exercise, three to five repetitions per set, and three to five minutes of rest between each set.

三到五次练习，每次练习三到五组，每组重复三到五次，每组之间休息三到五分钟。

In addition, he emphasized that one can do those workouts three to five times per week, although I'm going to put an asterisk next to that last statement because I found that I couldn't do the three by five protocol, say for legs specifically, three to five times per week.

此外，他强调，人们可以每周进行三到五次这些锻炼，尽管我要在最后一句话旁边加一个星号，因为我发现我无法进行三乘五的方案，特别是腿部训练，每周三到五次。

I realize that might be possible for some people, but I'm somebody who, like many of you out there either doesn't have the time or doesn't have the recovery capacity to train my legs three to five times per week, even though I acknowledge that there are probably ways to do that would still allow me to recover, it just simply starts to impede into other areas of training.

我意识到这对某些人来说可能是可能的，但我和你们中的许多人一样，要么没有时间，要么没有恢复能力每周训练我的腿部三到五次，尽管我承认可能有一些方法可以让我恢复，但它只是开始妨碍其他领域的训练。

It starts to impede other areas of life, like work and family and sleep and all the rest.

它开始阻碍生活的其他方面，比如工作、家庭、睡眠等等。

So what I did, and what I'm suggesting you try, is for any existing resistance training that you're doing, to take a period of eight or 10 or ideally 12 weeks and do the vast majority, if not all of that resistance training, in the lower repetition range that's designed specifically to induce strength adaptations.

所以我所做的，也是我建议你尝试的，对于你正在做的任何现有的阻力训练来说，花八周或十周，最好是十二周的时间，在专门为诱导力量适应而设计的较低重复范围内进行绝大多数（如果不是全部）阻力训练。

And to not pay attention to whether or not you're hitting that same muscle group three to five times per week.

并且不要注意您是否每周锻炼同一肌肉群三到五次。

Rather, if you train your legs once or twice per week, to simply do all of the work for your legs in that three to five repetition range.

相反，如果您每周训练腿部一到两次，只需在三到五次重复范围内完成腿部的所有工作即可。

If you train an upper body muscle or muscle groups, chest, shoulders, back, once per week or twice per week, to just stay within that three to five repetition range for those work sets.

如果您训练上半身肌肉或肌肉群（胸部、肩膀、背部），每周一次或每周两次，则这些训练组的重复次数应保持在三到五次范围内。

Right?

正确的？

Warm-ups can include a few more reps.

热身可以包括多做几次。

And then to adhere to this three to five exercises, three to five sets per exercise, three to five repetitions per set, and three to five minutes between sets.

然后坚持三到五次练习，每次练习三到五组，每组重复三到五次，组间间隔三到五分钟。

Now, the one exception to this that I incorporated was that for very small muscle groups, so for instance, the rear deltoids or for neck work or for calf work, to not rely purely on three to five repetitions, but maybe to work in a range of anywhere from five to eight repetitions.

现在，我纳入的一个例外是，对于非常小的肌肉群，例如后三角肌或颈部训练或小腿训练，不要纯粹依赖三到五次重复，而可能在五到八次重复的范围内进行训练。

So still fairly low repetitions, but not so low that it restricts you to three to five repetitions.

所以重复次数仍然相当低，但不会低到限制你重复三到五次。

The reason for that is that I, and I think a lot of people out there, find it hard to fatigue those smaller muscle groups adequately with good form when restricting oneself to those low repetitions.

原因是我，我想很多人都发现，当将自己限制在低重复次数时，很难以良好的形式使那些较小的肌肉群充分疲劳。

However, for big compound movements like presses and squats and deadlifts and glute ham raises and things of that sort, maybe even leg extensions and leg curls, which are isolation exercises, of course, to really restrict oneself to those three to five repetition ranges that take you to failure or near failure.

然而，对于诸如推举、深蹲、硬拉、臀腿举起之类的大型复合动作，甚至可能是腿部伸展和腿部弯举，这些都是孤立练习，当然，要真正将自己限制在三到五次重复范围内，这些重复范围会让你失败或接近失败。

I listed off the benefits of doing that that I experienced, and I'm confident that you will also experience a lot of benefits.

我列出了我所经历的这样做的好处，我相信您也会体验到很多好处。

So just to remind you what some of those benefits are, you get stronger, which feels great.

所以只是提醒您其中一些好处是什么，您会变得更坚强，这感觉很棒。

That occurs within your weight workouts, but it also carries over to your endurance training sessions.

这发生在你的体重训练中，但它也会延续到你的耐力训练课程中。

I also noticed that when returning to higher repetitions for resistance training, so after 12 weeks shifting away from three to five repetition ranges and going back to training in the six to 10 repetition ranges, mainly, occasionally up to 12 or 15, but really mainly restricting to six to 10 repetitions, that you can move much heavier weights in good form and thereby induce more hypertrophy while still also continuing to gain some strength.

我还注意到，当恢复更高的重复次数进行阻力训练时，12周后，从3到5次重复范围转向6到10次重复范围的训练，主要是偶尔达到12或15次，但实际上主要限制在6到10次重复，这样你就可以以良好的形式移动更重的重量，从而诱导更多的肥大，同时仍然继续获得一些力量。

And another benefit was, again, reduced soreness compared to when training with higher repetition ranges and more mental freshness, is I guess the only way to describe it, when training in those lower repetition ranges.

另一个好处是，与较高重复范围的训练相比，减少了酸痛，精神更加新鲜，我想这是在较低重复范围进行训练时描述它的唯一方法。

I don't know about you, but when I finish a really hard hour-long resistance training session done in the six to 12 repetition range, there's a certain type of mental fatigue that even if I eat properly afterwards, even if I hydrate properly, that it tends to sap a bit of my mental energy later in the day.

我不了解你的情况，但是当我完成一个非常艰苦的长达一小时、重复次数为 6 到 12 次的阻力训练时，会出现某种类型的精神疲劳，即使我事后吃得适当，即使我适当补充水分，它也会在当天晚些时候消耗我的一些精神能量。

But that the training at the three to five repetition range did just the opposite.

但三到五次重复范围的训练却恰恰相反。

It actually enhanced my focus and my cognition, my overall levels of physical energy, which is great because it allows you to do all the other things that we're required to do throughout the day, and by the way, it'll also allow you to get more of that zone two cardio.

它实际上增强了我的注意力和我的认知，我的体能整体水平，这很棒，因为它可以让你做我们全天需要做的所有其他事情，顺便说一句，它还可以让你获得更多的第二区有氧运动。

So if you want more details on the three by five protocol, again, that's timestamped in the relevant episode on strength and hypertrophy that we did with Dr.

因此，如果您想了解有关三乘五协议的更多详细信息，请再次参阅我们与 Dr. 一起进行的有关力量和肥大的相关剧集中的时间戳。

Andy Galpin.

安迪·加尔平.

I'll also provide a link to that specific timestamp in the show note caption to this episode.

我还将在本集的节目注释标题中提供指向该特定时间戳的链接。

I do want to point out that you don't just jump right into heavy sets of three to five repetitions.

我确实想指出，你不能直接跳入三到五次重复的大重量组。

You need to warm up adequately.

你需要充分热身。

For some people, that warm-up will be higher repetition sets, so say 10 to 12 repetitions with just the empty bar or a light weight, and then adding a little bit of weight and doing eight repetitions, and maybe six repetitions, and then your work sets, as they're called, of three to five repetitions.

对于某些人来说，热身会是更高的重复组数，所以说只使用空杆或轻重量进行 10 到 12 次重复，然后增加一点重量并进行 8 次重复，也许是 6 次重复，然后你的工作组，正如他们所说的那样，重复 3 到 5 次。

Or perhaps you're like me and you prefer to do low repetition warm-ups.

或者也许你像我一样，更喜欢做低重复的热身。

So this was also something that I discussed with Dr. Andy Galpin, and that, for me, has made a tremendous positive impact on all my resistance training, regardless of whether or not it is low repetition or higher repetition.

这也是我与安迪·加尔平博士讨论过的事情，对我来说，这对我所有的阻力训练产生了巨大的积极影响，无论是低重复还是高重复。

And that's to do a brief warm-up set that is somewhere in the range of six to eight repetitions, very light, just to get familiar with the movement.

那就是做一个简短的热身组，重复六到八次，非常轻，只是为了熟悉动作。

Then to do a second warm-up set that includes some load on the bar or the free weight or the machine, and then a second warm-up set, again, this could be free weights or machines, that incorporates a bit more load, but still keeps the repetitions low, so in the four to six repetition range.

然后做第二组热身组，其中包括在杠铃或自由重量或机器上施加一些负载，然后再进行第二组热身，这可以是自由重量或机器，包含更多的负载，但仍然保持较低的重复次数，因此在四到六次重复范围内。

And then maybe, especially if it's at the beginning of the workout and my core body temperature isn't elevated yet, I'll do a third warm-up.

然后也许，特别是在锻炼开始时，我的核心体温尚未升高，我会进行第三次热身。

But that third warm-up, which of course is going to be progressively a little bit heavier than the first or second warm-up, is still going to fall within the low repetition range, so just two to four repetitions.

但是，第三次热身当然会比第一次或第二次热身稍微重一些，但仍然属于低重复范围内，因此只需重复两到四次。

For me, including a few more warm-up sets with progressively heavier weight on each warm-up, but still keeping the total repetition count low, so somewhere in the range of two to six repetitions, has been very beneficial for improving my work output during the so-called work sets, regardless of whether or not I'm training in the three to five repetition range or whether or not I'm training in the six to 15 repetition range.

对我来说，包括更多的热身组，每次热身时的重量逐渐增加，但仍然保持总重复次数较低，因此在二到六次重复的范围内，对于提高我在所谓的工作组中的工作输出非常有益，无论我是否在三到五次重复范围内训练，或者是否在六到十五次重复范围内训练。

I know for some people, this might be kind of surprising.

我知道对于某些人来说，这可能有点令人惊讶。

How is it that my work sets are actually higher repetition than my warm-up sets?

为什么我的训练组实际上比我的热身组重复率更高？

Or put differently, how and why is it that my warm-up sets are lower repetition than my work sets?

或者换句话说，我的热身组的重复次数为何低于工作组？

And that's because I fall into this category of people that tends to fatigue pretty quickly when doing resistance training.

那是因为我属于这一类人，在进行阻力训练时很快就会感到疲劳。

So for me, keeping the repetition count on any individual warm-up set pretty low has allowed me to really improve my strength output and really improve my strength and hypertrophy training when I shift to the so-called work sets.

因此，对我来说，将任何个人热身组的重复次数保持在相当低的水平，可以让我真正提高我的力量输出，并在我转向所谓的工作组时真正改善我的力量和肥大训练。

So I already listed off a number of important documented benefits and benefits that I've certainly experienced by incorporating low repetition, pure strength work into my yearly training cycle for periods of eight to 12 weeks.

因此，我已经列出了一些重要的记录在案的好处和好处，这些好处是我通过将低重复、纯粹的力量训练纳入我每年 8 到 12 周的训练周期中所体验到的。

In addition to that, during my conversation with Dr. Andy Galpin, he said something very important for everyone to hear and understand.

除此之外，在我与安迪·加尔平博士的谈话中，他说了一些非常重要的话，每个人都应该听到和理解。

He said when you look at the data on aging and performance, in particular muscular performance, you see some very interesting patterns within the data.

他说，当你查看有关衰老和表现（特别是肌肉表现）的数据时，你会在数据中看到一些非常有趣的模式。

He said, for instance, that for every year after age 40, there's a 1% drop in muscle size that can be offset by resistance training, but that if you don't do resistance training, that you won't offset.

他举例说，40 岁以后，肌肉尺寸每年下降 1%，这可以通过阻力训练来抵消，但如果你不进行阻力训练，就无法抵消。

And during that series, we also talked about the minimum requirement for six and probably more like 10 working sets per muscle group per week in order to at least maintain muscle size, not just age 40 and beyond, but even at younger ages.

在该系列中，我们还讨论了每个肌肉群每周进行 6 组甚至可能更接近 10 组训练的最低要求，以便至少保持肌肉尺寸，不仅是在 40 岁及以上，甚至在更年轻的年龄。

Okay, so that's muscle size, 1% decrease per year unless you do the right thing, and the right thing is get six to 10 working sets per week in order to offset that decrease.

好吧，这就是肌肉大小，除非你做正确的事情，否则每年会减少 1%，而正确的做法是每周进行 6 到 10 组训练，以抵消这种减少。

And if you train properly for hypertrophy, yes, you can still increase muscle size past age 40.

如果你进行适当的增肌训练，是的，40 岁以后你仍然可以增加肌肉大小。

In addition, he said that there is a 3% to 5% reduction per year for every year past age 40 in strength and power.

此外，他表示，40岁以后，每过一年，力量和力量每年都会减少3%至5%。

Now, that's a very important metric because what it's telling us is that the drop-off in strength and power is significantly greater per each year after age 40 than is the decrease in muscle size, telling us that we have to do something to offset that decrease in strength and power.

现在，这是一个非常重要的指标，因为它告诉我们，40 岁之后每年力量和爆发力的下降幅度明显大于肌肉尺寸的下降，告诉我们必须采取措施来抵消力量和爆发力的下降。

In addition, he mentioned that for every year past age 40, there is an 8% to 10% decrease in speed and in explosiveness.

此外，他提到，40岁以后，每过一年，速度和爆发力都会下降8%到10%。

And so if one is interested in maintaining speed of muscular movement and explosiveness of muscular movement, something that's perhaps important to a number of you, one also has to incorporate training specifically geared toward maintaining or improving speed and explosiveness.

因此，如果一个人有兴趣保持肌肉运动的速度和肌肉运动的爆发力，这对你们中的许多人来说可能很重要，那么一个人还必须结合专门针对保持或提高速度和爆发力的训练。

Now, I, like many people, am not so interested in speed and explosiveness.

现在，我和很多人一样，对速度和爆发力不再那么感兴趣。

I know they have their utility, but I am interested in maintaining muscle size over the course of my life, perhaps even adding some muscle to particular muscle groups.

我知道它们有其实用性，但我对在一生中保持肌肉大小感兴趣，甚至可能为特定的肌肉群增加一些肌肉。

I'm also very interested in at least maintaining and ideally even gaining some strength in certain muscle groups throughout my entire lifespan.

我也对在我的整个一生中至少保持某些肌肉群的力量（理想情况下甚至获得一些力量）非常感兴趣。

And that's not just for performance reasons.

这不仅仅是出于性能原因。

That's also because we know that maintaining or improving strength of our muscles is very important across the entire lifespan, but especially in the years spanning from 40 until death, which I think for most people falls somewhere between 50, 60, 70, or ideally out into the 80s, 90s, or 100s, right?

这也是因为我们知道，在整个生命周期中保持或提高肌肉力量非常重要，尤其是在从 40 岁到死亡的这段时间里，我认为对于大多数人来说，这个年龄段在 50 岁、60 岁、70 岁之间，或者理想情况下是 80 岁、90 岁或 100 岁，对吗？

That's what we're all seeking, is to die later in better health.

这就是我们所有人所追求的，就是死得更健康。

And in order to do that, we have to dedicate some very specific training protocols in order to maintain or build strength.

为了做到这一点，我们必须制定一些非常具体的训练方案，以保持或增强力量。

So to summarize, in addition to all the positive reasons to do dedicated strength training that I mentioned before, it's highly recommended that you do some dedicated strength training for the purposes of offsetting the age-related decline in strength that occurs.

总而言之，除了我之前提到的进行专门力量训练的所有积极原因之外，强烈建议您进行一些专门力量训练，以抵消与年龄相关的力量下降。

Again, 3% to 5% per year past age 40, which is a pretty significant decline, but the good news is if you do the three to five protocol for, say, 12 weeks per year, and then you continue to resistance train using other repetition ranges geared towards hypertrophy and strength, or perhaps even muscular endurance, the good news is you'll maintain your strength and perhaps even build your strength, offsetting that natural decrease that would otherwise occur.

同样，40 岁以后每年会下降 3% 到 5%，这是一个相当显着的下降，但好消息是，如果您每年进行 3 到 5 个方案，例如 12 周，然后继续使用其他针对增肌和力量甚至肌肉耐力的重复范围进行阻力训练，好消息是您将保持力量，甚至可能增强力量，抵消否则会发生的自然下降。

The next tool I'm about to describe relates to your cardiovascular training, and it's a tool that can greatly improve your cardiovascular fitness with a limited amount of time commitment.

我要描述的下一个工具与您的心血管训练有关，它是一个可以在有限的时间投入下极大地改善您的心血管健康的工具。

But that is not to say it is easy.

但这并不是说这很容易。

What I'm referring to is the so-called Sugar Kane.

我指的是所谓的Sugar Kane。

If you listened to the series with Dr. Andy Galpin, you may recall our discussion about the Sugar Kane, which is so named after our friend and expert trainer, Kenny Kane, and it is a very efficient, yet somewhat brutal way to increase your cardiovascular output.

如果您听过安迪·加尔平 (Andy Galpin) 博士的系列节目，您可能还记得我们关于 Sugar Kane 的讨论，Sugar Kane 是以我们的朋友兼专家训练师 Kenny Kane 的名字命名的，它是一种非常有效但有些残酷的增加心血管输出量的方法。

So the Sugar Kane is the type of protocol that you would incorporate once in the period of a week, but certainly not every week.

因此，Sugar Kane 是您每周都会采用一次的协议类型，但肯定不是每周都采用。

It's the kind of thing that you might throw in once every two weeks or once every four weeks as a replacement for your other high-intensity interval training.

您可以每两周或每四个星期进行一次这种训练，以替代其他高强度间歇训练。

The Sugar Kane involves selecting some form of exercise that you can do at high intensity safely.

Sugar Kane 涉及选择某种可以安全地高强度进行的运动形式。

That, of course, will differ between individuals.

当然，这因人而异。

For some of you, it will be a stationary bike.

对于某些人来说，这将是一辆固定自行车。

For others of you, it will be a road bike.

对于其他人来说，这将是一辆公路自行车。

For others of you, it will be running, and for others of you, it will be rowing.

对于其他人来说，这将是跑步，而对于其他人来说，这将是划船。

The exact form of exercise is not important.

锻炼的具体形式并不重要。

What is important is that you can generate a lot of intensity, so you're going to be doing some sprint-like work, although not all-out sprints, except on the final round.

重要的是你可以产生很大的强度，所以你将做一些类似冲刺的工作，尽管不是全力冲刺，除了最后一轮。

I'll explain where all this is going in a moment.

我稍后会解释这一切是怎么回事。

But again, you need to select a movement that you can do without injuring yourself while still performing a movement at high intensity.

但同样，您需要选择一种可以在不伤害自己的情况下进行高强度运动的运动。

So for me, that would be running.

所以对我来说，那就是跑步。

For you, it might be something else.

对你来说，可能是别的东西。

The Sugar Kane is pretty straightforward in structure.

Sugar Kane 的结构非常简单。

It involves three rounds after a brief warm-up, of course.

当然，在短暂的热身之后，它需要进行三轮比赛。

So you're going to do three to five minutes of jogging or jumping jacks or skipping rope, something to get your core body temperature up so that you're prepared to do the high-intensity work.

因此，您需要进行三到五分钟的慢跑、开合跳或跳绳，这些活动可以提高您的核心体温，以便您为进行高强度工作做好准备。

And then there are only three rounds of high-intensity work, and they go as the following.

然后只有三轮高强度的工作，具体如下。

In round one, you're going to take two minutes, so you'll need to set a timer for two minutes, and you're going to go the maximum distance that you can in that two minutes.

在第一轮中，您将花费两分钟，因此您需要设置一个两分钟的计时器，并且您将在这两分钟内走完您能走的最大距离。

So run the maximum distance that you can for two minutes, or cycle the maximum distance that you can for two minutes, or versa climber the maximum distance that you can for two minutes.

因此，尽你所能跑两分钟的最大距离，或者骑自行车两分钟，尽你所能的最大距离，反之亦然，登山者尽你所能，持续两分钟的最大距离。

Whatever you select, you're going to do that as far and as fast as you can for the duration of two minutes.

无论您选择什么，您都将在两分钟内尽可能快地完成该操作。

So depending on the movement and depending on your level of fitness, that distance might be 400 meters, 600 meters, 800 meters, et cetera.

因此，根据运动方式和您的健身水平，该距离可能是 400 米、600 米、800 米等。

Whatever distance you travel in that two minutes, you are going to mark that distance down in your mind or in your phone or on a piece of paper.

无论您在这两分钟内行驶了多远，您都会在脑海中、手机中或纸上记下该距离。

And then you're going to rest two minutes.

然后你要休息两分钟。

So two minutes of work, then rest two minutes.

所以工作两分钟，然后休息两分钟。

Then in round two, you're going to go the same distance that you did in round one, and you're going to take as much time as you need to do that distance as fast as you can.

然后在第二轮中，你将走与第一轮相同的距离，并且你将花费尽可能多的时间来尽可能快地完成该距离。

So if you went 600 meters in two minutes for round one, in round two, you're going to go 600 meters and it's going to take you however long it takes you.

因此，如果您在第一轮中两分钟内跑完 600 米，那么在第二轮中，您将跑 600 米，并且无论您花多长时间，它都会花费您的时间。

Chances are, if you really did the best you could in round one, you were at maximum output for the first two minutes, that in round two it's going to take you longer than two minutes to travel that equivalent distance.

很有可能，如果你在第一轮中确实尽力而为，那么你在前两分钟就处于最大输出，那么在第二轮中，你将需要比两分钟更长的时间才能走完同等距离。

However, there is the possibility that it will take you less time.

但是，这可能会花费您更少的时间。

But for most people, it's going to take you more time.

但对于大多数人来说，这会花费更多时间。

So staying with this example of 600 meters in two minutes on round one, in round two you're going to go 600 meters.

因此，仍以第一轮两分钟内 600 米的例子为例，第二轮您将跑 600 米。

Let's say it takes you two minutes and 30 seconds.

假设您需要 2 分 30 秒。

You then are going to mark down how long round two took you.

然后你要记下第二轮花了你多长时间。

So in this case, the example is two minutes and 30 seconds.

因此，在本例中，示例为 2 分 30 秒。

Then you're going to rest another two minutes.

然后你要再休息两分钟。

And then in round three you're going to go all out again as fast and as safely as you can for the same duration that you did in round two and your goal is to go at least as far as you went in round one, and if there's still time left, you're going to continue to go all out, again as fast as you safely can, until the entire duration is completed.

然后在第三轮中，你将在与第二轮相同的时间内再次全力以赴，尽可能快、尽可能安全，你的目标是至少达到第一轮中的水平，如果还有时间，你将继续全力以赴，再次尽可能快地安全，直到完成整个持续时间。

So it's really just three rounds with two rest periods in between round one and round three.

所以实际上只有三轮比赛，第一轮和第三轮之间有两个休息时间。

And then I highly recommend that after round three that you do some sort of dedicated cool down.

然后我强烈建议您在第三轮之后进行某种专门的冷却。

So instead of just flopping onto the bench or the floor or the lawn, that you walk around slowly until you recover your breathing.

因此，不要只是倒在长凳、地板或草坪上，而是慢慢走动，直到恢复呼吸。

The reason I like the sugarcane as a tool that one implements once every, say, two to four weeks as a replacement for one's typical high-intensity interval training is several fold.

我喜欢甘蔗作为一种工具，人们每两到四个星期实施一次，以代替典型的高强度间歇训练，其原因有好几倍。

First of all, if you provide the right intensity in round one and round two and round three, it is sure to elevate your heart rate substantially and in doing so improve your VO2 max, which is correlated with all sorts of important metrics related to health span, performance, and lifespan.

首先，如果您在第一轮、第二轮和第三轮中提供正确的强度，肯定会大幅提高您的心率，从而提高您的最大摄氧量，这与健康寿命、表现和寿命相关的各种重要指标相关。

Second of all, it gamifies things a little bit.

其次，它使事情变得游戏化了一点。

It pits you against yourself in the sense that if you go out at maximum speed, again performing a movement that you can safely perform at maximum speed in round one, well then you have something to compete against in round two and round three.

从某种意义上说，它让你与自己竞争，如果你以最大速度出去，再次执行你可以在第一轮中以最大速度安全执行的动作，那么你在第二轮和第三轮中有一些东西可以竞争。

And that makes the high-intensity interval training first of all very intense, but also it makes it kind of fun in a way that lets you forget just how painful the whole thing is.

这使得高强度间歇训练首先变得非常激烈，但同时也让它变得有趣，让你忘记整个训练有多么痛苦。

The next tool to improve your fitness is called exercise snacks, and as the name suggests, this is a fun one and was suggested by Dr. Andy Galpin as a way to either enhance or maintain your fitness depending on how your core or foundational fitness program is going.

下一个改善健身的工具称为运动零食，顾名思义，这是一种有趣的工具，由安迪·加尔平 (Andy Galpin) 博士建议，根据您的核心或基础健身计划的进展情况，作为增强或维持健身的一种方法。

So when I say core I don't mean your abs, I mean whether or not you're getting your regular cardio and your regular resistance training.

因此，当我说核心时，我并不是指你的腹肌，而是指你是否定期进行有氧运动和阻力训练。

If you were to add one or several of these exercise snacks per week, it can further improve things like VO2 max, muscular endurance, et cetera.

如果您每周添加一种或多种运动零食，它可以进一步改善最大摄氧量、肌肉耐力等。

I'll talk about the specific snacks that you will be doing in a moment.

我稍后将讨论您将要做的具体小吃。

However, as Dr. Andy Galpin also pointed out, there are times in which we happen to not be following our foundational fitness program, either because work demands or family demands or we're traveling, we're simply not keeping up with our basic routine.

然而，正如安迪·加尔平博士也指出的那样，有时我们碰巧没有遵循我们的基本健身计划，无论是因为工作需要或家庭需要，还是我们在旅行，我们根本没有跟上我们的基本日常生活。

And under those conditions, exercise snacks are a terrific way to maintain the fitness that you've already built and developed and you don't lose any ground in a week, say, where you get particularly busy.

在这种情况下，运动零食是保持您已经建立和发展的健康状况的绝佳方法，并且您不会在一周内（例如，在您特别忙碌的时候）失去任何基础。

Now, exercise snacks can take on a variety of different forms, but for sake of simplicity and clarity, today we're going to divide them into two major categories.

现在，运动零食可以采取多种不同的形式，但为了简单明了，今天我们将它们分为两大类。

The first category are exercise snacks that are going to improve or maintain your cardiovascular fitness, so your ability to run or cycle or row some distance, say, 12 minutes or longer.

第一类是运动零食，它们可以改善或维持您的心血管健康，从而提高您跑步、骑自行车或划船一段距离（例如 12 分钟或更长时间）的能力。

Okay?

好的？

But keep in mind these exercise snacks are very brief.

但请记住，这些运动零食非常简短。

They don't require that you do them for 12 minutes or longer.

他们不要求您执行 12 分钟或更长时间。

What they are going to do is either maintain or enhance the type of endurance that allows you to continue in an activity for 12 minutes or longer.

他们要做的是维持或增强耐力，让您能够继续一项活动 12 分钟或更长时间。

The second category of exercise snack relates to muscular endurance.

第二类运动零食与肌肉耐力有关。

Muscular endurance is a very important aspect of fitness and even though some people are already training for muscular endurance, it's something that most people are not doing enough training for.

肌肉耐力是健身的一个非常重要的方面，尽管有些人已经在进行肌肉耐力训练，但大多数人并没有进行足够的训练。

Muscular endurance is your ability, say, to maintain a wall sit or to maintain a plank or to do the maximum number of push-ups that you can do in one session, the sort of drop to the floor and give me as many push-ups as you possibly can type of thing or as many sit-ups as you can type of thing.

肌肉耐力是指你的能力，比如说，保持靠墙坐或平板支撑，或者在一次训练中完成最大数量的俯卧撑，就是趴在地板上，尽可能多地做俯卧撑或仰卧起坐。

Muscular endurance translates to a number of other aspects of fitness and it's something that we should all be working on and again many people just don't make space for it in their regular routine.

肌肉耐力可以转化为健身的许多其他方面，这是我们都应该努力的事情，但很多人在日常生活中并没有为它留出空间。

So now we have these two categories of exercise snacks, one geared toward enhancing or maintaining your cardiovascular fitness as it translates to longer duration endurance activity, so 12 minutes or longer.

现在我们有这两类运动零食，一类旨在增强或维持您的心血管健康，因为它意味着更长持续时间的耐力活动，即 12 分钟或更长时间。

And then the other category is purely muscular endurance which is essentially some bout of exercise that's going to be fairly brief, anywhere from a minute to two minutes but certainly less than 12 minutes.

另一类是纯粹的肌肉耐力，这本质上是一些相当短暂的锻炼，从一分钟到两分钟不等，但肯定少于 12 分钟。

Okay, so let me give you an example of an exercise snack for enhancing your long duration endurance, 12 minutes or longer.

好的，让我给您举一个锻炼零食的例子，它可以增强您的长时间耐力（12 分钟或更长时间）。

And this is the sort of thing that if you are going to incorporate into your routine, and I highly recommend that you do, can essentially be done any time with no warm-up.

如果你打算将这种事情纳入你的日常生活中，我强烈建议你这样做，那么基本上可以随时完成，无需热身。

A good example of an exercise snack of this type would be to suddenly stand up from your desk and to do 100 jumping jacks.

这种类型的运动零食的一个很好的例子就是突然从办公桌上站起来，做 100 次开合跳。

Now depending on how fit you are and how fast you do those jumping jacks and how wide and tall you do those jumping jacks, meaning are you doing these kind of little things where your hands don't actually meet and you're kind of like parting your legs just a little bit or are you doing full jumping jacks where you're really jumping and ...

现在取决于你的身体状况、开合跳的速度以及开合跳的宽度和高度，这意味着你是在做这些小动作，你的双手实际上并没有接触，你有点像分开你的双腿，还是你在做完全的开合跳，你真的在跳跃……

setting your feet out as wide as you comfortably and safely can, and then bring your hands together.

在舒适、安全的情况下，将双脚尽可能张开，然后双手并拢。

It could take you anywhere from 30 seconds to 90 seconds.

它可能需要 30 秒到 90 秒的时间。

Okay, so in the case of jumping jacks, you may end up doing this for 90 seconds.

好的，如果是开合跳，您最终可能会这样做 90 秒。

But the point is to simply do 100 jumping jacks.

但重点是简单地做 100 次开合跳。

Or if that takes too long, you could even do just 25 or 50 jumping jacks.

或者，如果时间太长，您甚至可以只做 25 或 50 次开合跳。

The point is that it's going to get you moving your muscles.

重点是它会让你活动你的肌肉。

It's going to get your heart rate up.

它会让你的心率加快。

Even if you're very fit, if you're doing these fast enough and you're doing them with proper form, it's going to get your heart rate up, and then you're done.

即使你非常健康，如果你做这些动作的速度足够快并且动作正确，你的心率也会加快，然后你就完成了。

You can sit back down to your desk, or you can continue to walk through the airport.

您可以坐回办公桌前，也可以继续步行穿过机场。

Yes, I've done these in the airport.

是的，我已经在机场完成了这些。

Typically not while walking toward my gate, but at the gate.

通常不是在走向我的大门时，而是在大门处。

But occasionally I'm feeling lethargic, or I haven't had the opportunity to train that day, and perhaps I won't get the opportunity to train, so I'll do something like 100 jumping jacks while facing the window, so it feels a little less awkward facing people while you're doing them.

但有时候我会感到昏昏欲睡，或者那天没有机会训练，也许我不会有训练的机会，所以我会面向窗户做100个开合跳这样的事情，这样当你做的时候，面对别人的感觉就不那么尴尬了。

And of course, you don't have to do jumping jacks.

当然，你不必做开合跳。

An equally effective type of exercise snack is to find a stairwell and to simply go up that stairwell as fast as you safely can for 20 to 30 seconds.

另一种同样有效的运动零食是找到一个楼梯间，然后以安全的速度尽可能快地爬上楼梯间，持续 20 到 30 秒。

So perhaps just find the bottom of a stairwell and go up that stairwell as quickly as you can, and perhaps go down as quickly as you can, and just keep doing that for about 20 to 40 seconds, and then you're essentially done.

因此，也许只要找到楼梯间的底部，然后尽可能快地爬上楼梯间，或者尽可能快地下去，然后继续这样做大约 20 到 40 秒，然后基本上就完成了。

Okay?

好的？

You could also opt to pick some distance away from your car in the parking lot, assuming you're not carrying any heavy bags or anything, and simply run to your car.

您也可以选择在停车场选择离您的汽车一段距离（假设您没有携带任何重包或任何东西），然后跑向您的汽车。

So 20 to 30 seconds of not necessarily all-out sprinting.

所以20到30秒不一定是全力冲刺。

You don't want to injure yourself because, again, this is done without a warm-up.

你不想弄伤自己，因为这又是在没有热身的情况下完成的。

These exercise snacks are designed to be inserted into your day and into your week, essentially at random.

这些运动零食旨在随机添加到您的一天和一周中。

You could plan them if you want, but anytime you feel inspired or perhaps anytime you're feeling like you don't want to do one, you could simply do one of these exercise snacks.

如果您愿意，您可以计划它们，但是任何时候您感到有灵感，或者任何时候您感觉不想做任何一项，您都可以简单地做其中一种运动零食。

And of course, doing jumping jacks or running to your car or taking the stairs very quickly up and down or just up and then walking down, for instance, and doing a few jumping jacks, things of that sort, of course, can take on a near infinite number of different variations.

当然，例如，做开合跳或跑向汽车或快速上下楼梯或只是向上然后走下来，以及做一些开合跳，这类事情当然可以呈现出近乎无限多种不同的变化。

So if you don't like any of the variations that I just presented, you can easily come up with something else.

因此，如果您不喜欢我刚才介绍的任何变体，您可以轻松地想出其他的东西。

Again, the purpose of these exercise snacks is to get your heart rate up.

再次强调，这些运动零食的目的是提高你的心率。

It's, of course, to do this while not getting injured, and it is entirely compatible with an existing exercise program.

当然，这是在不受伤的情况下进行的，并且它与现有的锻炼计划完全兼容。

It in no way is going to impede your performance in strength or hypertrophy or other forms of long-form endurance or high-intensity interval training.

它绝不会妨碍您在力量或肥大或其他形式的长期耐力或高强度间歇训练中的表现。

Quite to the contrary.

恰恰相反。

Everything we know about these exercise snacks is that they enhance various aspects of your physiology in ways that promote both recovery and performance in your other types of exercise and your other types of athletic endeavors.

我们对这些运动零食的了解是，它们可以增强您生理机能的各个方面，从而促进您在其他类型的运动和其他类型的运动活动中的恢复和表现。

So no reason to think that they are going to be problematic for your training.

因此，没有理由认为它们会给您的训练带来问题。

But of course, don't trip, don't fall, don't undertake a movement that puts you into a range of motion that has you hurting your back or your knee or any other part of your body.

但是，当然，不要绊倒，不要跌倒，不要进行会伤害背部、膝盖或身体任何其他部位的运动范围。

Start off slowly and find something that really works for you.

慢慢开始，找到真正适合你的东西。

So these are very easy.

所以这些都很容易。

They take very little time.

他们只需要很少的时间。

They're fun, to be honest, and as was discussed in the conversation with Dr. Andy Galpin, they're also very effective.

老实说，它们很有趣，而且正如与安迪·加尔平博士的谈话中所讨论的那样，它们也非常有效。

The second category of exercise snack are the exercise snacks that enhance muscular endurance.

第二类运动零食是增强肌肉耐力的运动零食。

So muscular endurance is the type of endurance that allows you to maintain a fixed position for some period of time, usually somewhere between one and three minutes.

因此，肌肉耐力是一种能让你在一段时间内保持固定姿势的耐力，通常在一到三分钟之间。

But these endurance bouts are never going to last 12 or more minutes unless you are exceptionally evolved in terms of your muscular endurance abilities.

但这些耐力赛永远不会持续 12 分钟或更长时间，除非您的肌肉耐力能力得到了非凡的发展。

What I'm talking about here are things like planks, wall sits, maximum number of pushups, things of that sort.

我在这里谈论的是诸如平板支撑、靠墙坐、俯卧撑最大次数之类的东西。

And this is an aspect of fitness that translates to other aspects of fitness in a very important way.

这是健身的一个方面，它以非常重要的方式转化为健身的其他方面。

And again, this was covered in the exercise series with Dr. Andy Galpin.

Andy Galpin 博士的练习系列再次介绍了这一点。

I don't want to go into any of the details now because it was all covered there.

我现在不想讨论任何细节，因为一切都已涵盖在那里。

It's very easy to look up because it's timestamped.

由于带有时间戳，因此很容易查找。

But just in brief, muscular endurance allows the buildup of more microvascular supply to muscles and connective tissue in a way that allows delivery and removal of more nutrients and waste products.

但简而言之，肌肉耐力可以为肌肉和结缔组织提供更多的微血管供应，从而输送和清除更多的营养物质和废物。

Now, I realize to the physios, things like nutrients and waste products, it's far too broad a category, but what we're talking about here is the ability to deliver more fuel and oxygen and to remove waste products of muscular effort, or to be more specific, neuromuscular effort.

现在，我意识到，对于理疗师来说，诸如营养物质和废物之类的东西，它的类别太宽泛了，但我们在这里讨论的是提供更多燃料和氧气并消除肌肉力量（或更具体地说，神经肌肉力量）的废物的能力。

This is a great thing because it can help you enhance your strength training, enhance your hypertrophy training, enhance your long-distance endurance and your middle distance, and even your short-distance endurance.

这是一件很棒的事情，因为它可以帮助你增强你的力量训练，增强你的肥大训练，增强你的长距离耐力和中距离，甚至你的短距离耐力。

And these exercise snacks for building muscular endurance are exceedingly easy to do, and you can even do them while talking on the phone, especially if you're using headphones or if you have your phone on speaker.

这些增强肌肉耐力的运动零食非常容易做到，您甚至可以在打电话时进行，特别是当您使用耳机或将手机打开扬声器时。

A good example of an exercise snack for muscular endurance would be a 30 to 60-second or perhaps longer wall sit.

增强肌肉耐力的运动零食的一个很好的例子是 30 到 60 秒或更长时间的靠墙静坐。

So remember wall sits?

那么还记得靠墙坐吗？

Wall sits are, as the name suggests, where you put your feet out some distance from a wall, you squat down into a seated position, but there's no chair there, and then you maintain that seated position, and that is harder to do over time.

墙坐，顾名思义，就是你把脚伸出离墙一段距离，然后蹲下坐姿，但那里没有椅子，然后你保持这个坐姿，随着时间的推移，这会变得更难做到。

Okay?

好的？

You could lean back against the wall a little bit harder if you wanted to gain some extra support and continue, but the idea here is that you're going to go not necessarily to muscular failure, but to the point where you can't continue to sit in that wall sit position.

如果你想获得一些额外的支撑并继续，你可以稍微用力靠在墙上，但这里的想法是，你不一定会出现肌肉衰竭，但会达到你无法继续坐在靠墙坐姿的程度。

You could also simply do this as an air squat down to the bottom position where you're comfortable, and then you don't want to rest down there, meaning you want to maintain some tension in your quadriceps and other muscles of your lower body so that you're actively trying to support yourself in the seated position, but without a seat below you.

你也可以简单地以空蹲的方式进行，直到你感到舒服的底部位置，然后你不想在那里休息，这意味着你想要保持股四头肌和下半身其他肌肉的张力，这样你就可以积极地尝试以坐姿支撑自己，但你下方没有座位。

That can be done, again, while on a speakerphone conversation.

这可以在免提通话时再次完成。

That can be done at random throughout the day.

这可以全天随机进行。

You can just decide, okay, I'm going to do a wall sit now, and I'm going to time myself.

你可以决定，好吧，我现在要做墙坐，我要给自己计时。

I'm going to see how long I can do this for.

我倒要看看我能这样做多久。

Or you could decide to do a plank.

或者你可以决定做平板支撑。

I've done this while on a phone call.

我是在打电话时这样做的。

Sorry if it was you that I was talking to, but I've put the phone on speaker and just gotten into a plank position, and then I'll just have the conversation in the plank position.

抱歉，如果我是在和你通话，但我已将电话置于扬声器上并处于平板位置，然后我将在平板位置进行对话。

I don't fight to maintain that plank position past the point where I could continue to have a conversation.

在我可以继续谈话的时候，我不会努力保持木板姿势。

So again, this is a type of exercise that one is trying to incorporate into their daily routine.

再说一遍，这是一种人们试图将其纳入日常生活的锻炼方式。

If you wanted to dedicate a specific amount of time just to doing these exercise snacks, you could, but it's far more reasonable to assume that people will incorporate these into their daily routine more regularly, if you can incorporate it truly into the other aspects of your routine, like work.

如果你想专门花一定的时间来做这些运动零食，你可以，但更合理的假设是，人们会更频繁地将这些纳入他们的日常生活中，如果你能真正将其融入到你日常生活的其他方面，比如工作中。

You do this while watching TV or listening to a podcast.

您可以在看电视或听播客时执行此操作。

One form of muscular endurance exercise snack that's really terrific and is a bit of a challenge that's fun, is to just simply see how many pushups you can do.

一种非常棒的肌肉耐力锻炼零食，也是一种有趣的挑战，就是简单地看看你能做多少俯卧撑。

And we talked about proper pushup form during the episode series with Dr. Andy Galpin, but here what we're talking about is chest all the way to the ground, so it touches the ground, then pushing up till your arms are completely straight.

我们在安迪·加尔平博士的剧集中讨论了正确的俯卧撑形式，但这里我们讨论的是胸部一直到地面，所以它接触地面，然后向上推，直到你的手臂完全伸直。

That's one pushup, and then continuing in piston-like fashion, meaning you're not pausing at the top and taking a bunch of breaths.

这是一个俯卧撑，然后以活塞式的方式继续，这意味着你不会在顶部暂停并深呼吸。

You're not going into a plank position, in other words, but continuing to do as many pushups as you can to see whether or not you can enhance that number over time.

换句话说，你不会进入平板支撑姿势，而是继续尽可能多地做俯卧撑，看看是否可以随着时间的推移增加这个数字。

And in any case, just to simply get your body working to engage the muscles of your chest, your shoulders, your triceps, and your core, et cetera.

无论如何，只是为了让你的身体锻炼胸部、肩膀、三头肌和核心肌群等肌肉。

And to do that every once in a while.

并且每隔一段时间就这样做一次。

So instead of needing somebody to say, "Drop and give me 20," just see whether or not at some point, any point throughout the day, you can get into a pushup position, do your maximum number of pushups, and then just mentally note that number to yourself.

因此，不需要有人说“放下来，给我 20 个”，只需看看是否在一天中的某个时间点，您可以进入俯卧撑姿势，做最大数量的俯卧撑，然后在心里记下这个数字。

Again, these exercise snacks serve multiple roles.

同样，这些运动零食有多种作用。

They're designed to get you moving, to get your heart rate going, to maintain or enhance your fitness in other domains of fitness.

它们旨在让您动起来、提高心率、维持或增强您在其他健身领域的健康状况。

And this is very important to not take too much time out of your schedule.

这一点非常重要，不要在你的日程安排中占用太多时间。

In fact, like Zone 2 cardio, right?

事实上，就像 Zone 2 有氧运动一样，对吧？

Being the type of movement that you're just going to do a lot throughout the week, carrying groceries, et cetera, as we discussed earlier, these exercise snacks are designed to be incorporated into your daily life.

正如我们之前讨论的，这些运动零食是您一周要做的大量运动，携带杂货等，这些运动零食旨在融入您的日常生活。

And I must say that having started doing these after recording the series with Dr. Andy Galpin, I've noticed two things.

我必须说，在与安迪·加尔平博士录制该系列节目后开始做这些，我注意到了两件事。

First of all, including these exercise snacks at least once a week, and more like three to five times a week for me, so that's one exercise snack done three to five times per week, has definitely correlated with improvements in my fitness in other domains of fitness, strength, hypertrophy, long-distance endurance, et cetera.

首先，每周至少吃一次这些运动零食，对我来说每周吃三到五次，所以每周吃三到五次运动零食，肯定与我在健身、力量、肥大、长距离耐力等其他领域的健康改善相关。

Now, I've changed a number of other things as well as a consequence of that series with Dr.

现在，我改变了许多其他事情以及与博士的系列的结果。

Andy Galpin, so I can't say for sure that it's the exercise snacks per se that are causing all those positive shifts.

安迪·加尔平（Andy Galpin），所以我不能肯定地说是运动零食本身导致了所有这些积极的转变。

I have to imagine that it's not just the exercise snacks.

我不得不想象这不仅仅是运动零食。

But they've become an important part of my routine, and that relates to the second point, which is that the exercise snacks are designed to be fun and easy, and so I really enjoy doing them, so much so that if I don't do one for a couple of days, I start to crave them a little bit, kind of like the other kind of snack.

但它们已经成为我日常生活中的重要组成部分，这与第二点有关，即运动零食的设计既有趣又简单，所以我真的很喜欢做它们，以至于如果我几天不做其中一种，我就会开始有点渴望它们，有点像另一种零食。

The next category of tool to improve your fitness relates to breathing or respiration.

下一类改善健康的工具与呼吸有关。

Now, breathing and respiration is an enormous topic in and of itself.

现在，呼吸和呼吸本身就是一个巨大的话题。

In fact, I did an entire episode on breathing and respiration, and this is a topic that my laboratory works on extensively as it relates to anxiety control and some other aspects of mental health, as well as to physical performance.

事实上，我做了一整集关于呼吸和呼吸的内容，这是我的实验室广泛研究的一个主题，因为它与焦虑控制和心理健康的其他一些方面以及身体表现有关。

For today's discussion, I want to just review a few tools that one can incorporate both into workouts and around workouts that can greatly enhance fitness and recovery.

在今天的讨论中，我只想回顾一些可以融入锻炼和锻炼周围的工具，这些工具可以极大地增强健身和恢复。

The first one is the type of respiration tool that you use between sets of exercise.

第一个是您在两组锻炼之间使用的呼吸工具类型。

And again, here we're talking about resistance training, but we could just as easily be talking about rest between rounds of, say, high-intensity interval training.

再说一次，我们在这里谈论阻力训练，但我们也可以很容易地谈论高强度间歇训练之间的休息。

So for instance, between bouts of sprinting on the track or the bike or the treadmill or the rower.

例如，在跑道、自行车、跑步机或划船机上的短跑之间。

A great pattern of breathing to incorporate during rest between sets is something that I've talked about before in other contexts, which is the physiological sigh.

我之前在其他情况下谈到过，在组间休息期间要采用一种很好的呼吸模式，那就是生理叹息。

The physiological sigh is a deep inhale through the nose to maximally or near maximally inflate your lungs, and then a second very brief inhale, and it's necessarily brief because your lungs are already pretty full, to maximally inflate your lungs and to make sure that any of the little sacs, the little alveoli of your lungs that have collapsed during the exercise exertion, will re-inflate.

生理叹息是通过鼻子深深吸气，以最大程度或接近最大程度地使肺部膨胀，然后进行第二次非常短暂的吸气，它必须很短暂，因为您的肺部已经相当充盈，以最大程度地膨胀您的肺部，并确保在运动过程中塌陷的肺部小肺泡会重新膨胀。

And then a long exhale until lungs empty.

然后长长地呼气，直到肺部排空。

So I'll demonstrate it right now, as I've done many times before, but if you haven't seen it or heard it before, it's two inhales followed by an extended exhale, and it goes like this.

所以我现在就演示一下，就像我之前做过很多次一样，但如果你以前没有见过或听过它，它是两次吸气，然后是一次长时间的呼气，它是这样的。

You'll notice that the inhales were through the nose and the exhale was through the mouth.

你会注意到吸气是通过鼻子，呼气是通过嘴。

That's the ideal way to do it for a number of reasons.

出于多种原因，这是实现此目的的理想方法。

Check out the episode that I did on respiration physiology, AKA breathing, if you want more details on why that is.

如果您想了解更多详细信息，请查看我在呼吸生理学（又称呼吸）方面所做的一集。

But two inhales through the nose and a long extended exhale through the mouth, the so-called physiological sigh, not named by me, but rather named by physiologists in the 1930s, is, as far as we know, the fastest way to shift your nervous system from so-called sympathetic drive to more parasympathetic drive, from a state of greater alertness to a state of greater calm.

但是，通过鼻子吸气两次，通过嘴长时间呼气，所谓的生理叹息，不是我命名的，而是由 20 世纪 30 年代的生理学家命名的，据我们所知，是将神经系统从所谓的交感神经驱动转变为更多的副交感神经驱动，从更警觉的状态转变为更平静的状态的最快方法。

Now, the reason to do this between sets of resistance training is that the more that you can shift yourself from sympathetic drive to parasympathetic drive, that is, from alert to calm in between sets, the more energy and focus you can devote to exertion during your work sets.

现在，在阻力训练组之间这样做的原因是，您越能将自己从交感神经驱动转变为副交感神经驱动，即在组间从警觉到平静，您在训练组中可以投入更多的精力和注意力。

And so one way to do this that's very convenient and very effective is to consider the last repetition of your set a physiological sigh, which is not to say, okay, I want to be very clear, which is not to say that you should do the physiological sigh during your set.

因此，一种非常方便且非常有效的方法是将你的一组动作的最后一次重复视为生理叹息，这并不是说，好吧，我想非常清楚，这并不是说你应该在一组动作中进行生理叹息。

In fact, I recommend you do not do that.

事实上，我建议您不要这样做。

But rather, if you're doing six repetitions of a given exercise and you, let's say, fail on the sixth or you Do that sixth repetition and you're just close to failure, because again, your work set should be to failure or close to it most of the time.

相反，如果你重复某项练习六次，而你在第六次重复时失败了，或者你进行了第六次重复，你就接近失败了，因为同样，你的工作集在大多数情况下都应该失败或接近失败。

Then set down the weight, and then you're going to do the next repetition as the physiological sigh, meaning you're not going to do the movement.

然后放下重量，然后你将进行下一次重复作​​为生理叹息，这意味着你不会做这个动作。

You're going to think of doing a physiological sigh as the last repetition of every set, not during the last repetition of the resistance training movement.

你会认为生理叹息是每组的最后一次重复，而不是在阻力训练动作的最后一次重复期间。

Okay?

好的？

So the physiological sigh is something you do at the beginning of the rest period immediately following a set.

因此，生理叹息是你在一组训练结束后立即开始休息时所做的事情。

If you'd rather think about it that way because it's more convenient than thinking about it as the last rep of a set, be my guest.

如果你更愿意这样考虑，因为它比将其视为一组的最后一次更方便，请成为我的客人。

Whatever works for you.

无论什么对你有用。

But what you'll quickly find is that if you do a physiological sigh right after completing your last repetition, you'll calm down much more quickly, your heart rate will come down more quickly, and you'll recover more completely in whatever designated rest period you've allowed yourself, whether or not it's 30 seconds, which would be very short, frankly, or it's a five-minute period of rest between sets.

但你很快就会发现，如果你在完成最后一次重复后立即进行一次生理叹息，你会更快地平静下来，你的心率会更快地下降，并且你会在你允许自己指定的休息时间内恢复得更完全，无论是 30 秒（坦率地说，这会非常短），还是组间休息 5 分钟。

If you do one, truly just one physiological sigh at the beginning of the rest period, you are going to effectively shift your nervous system in the direction you want it to go during those rest periods.

如果你在休息开始时做一声，实际上只是一声生理叹息，那么你将有效地将你的神经系统转向你希望在休息期间进行的方向。

And of course, if you're training hard during your work sets, you run zero risk whatsoever of feeling so calm that you don't feel motivated to do your next set.

当然，如果你在训练期间刻苦训练，那么你感觉如此平静而没有动力做下一组的风险为零。

I promise you that it will allow you to relax more at the beginning of the rest period than you ordinarily would to shift into a state of rest.

我向你保证，它会让你在休息开始时比平时进入休息状态时更加放松。

There are differing opinions about whether or not you should walk around or stay still during your rest periods.

关于休息期间是否应该四处走动或保持静止，存在不同的意见。

I like to walk around a bit and stay standing.

我喜欢四处走动并保持站立。

I'm not one of these people that kind of collapses into a C shape on the bench in between sets.

我不是那些在两场比赛之间在替补席上崩溃成C形的人。

I like to stand up and breathe normally, walk around, drink a little water, et cetera.

我喜欢正常地站起来呼吸、走动、喝一点水等等。

In any case, doing a physiological sigh at the beginning of each rest interval between work sets of resistance training is a very effective way to enhance your focus and your output during your work sets.

无论如何，在阻力训练组之间的每个休息间隔开始时进行生理叹息是增强您在训练组中的注意力和输出的非常有效的方法。

Now, the last respiration tool to improve your fitness is again a tool gleaned from the discussion with Dr. Andy Galpin, and that's to include a three to five-minute period at the end of every single workout.

现在，改善健康的最后一个呼吸工具又是从与安迪·加尔平博士的讨论中收集到的工具，其中包括每次锻炼结束时的三到五分钟的时间。

So it doesn't matter if it's high-intensity interval training or it's resistance training or it's a long run of some sort.

因此，无论是高强度间歇训练、阻力训练还是某种长距离训练，都无关紧要。

At the end of every workout, to take three to five minutes, so you'll want to set a timer, and to do some form of parasympathetic, that is calming, promoting breathing in order to shift your nervous system from a state of heightened alertness and output into a state of recovery.

每次锻炼结束时，需要花三到五分钟，所以你需要设置一个计时器，并进行某种形式的副交感神经，即镇静、促进呼吸，以便将你的神经系统从高度警觉和输出状态转变为恢复状态。

Because as you all well know by now, you get fitter not during your workouts, but rather after your workouts, in between workouts.

因为众所周知，您现在变得更健康不是在锻炼期间，而是在锻炼之后、锻炼之间。

So you stimulate the adaptation during a workout, but you get the adaptation, you get the actual improvement in between workouts.

所以你在锻炼期间刺激了适应，但你得到了适应，你在锻炼之间得到了实际的进步。

And a common mistake that many people make, and I made this mistake for years, was to finish a great workout and then you're texting on your phone or you're talking on the phone or you're driving home.

许多人常犯的一个错误，我多年来一直犯这个错误，就是完成了一次出色的锻炼，然后你在手机上发短信，或者你正在打电话，或者你正在开车回家。

It's certainly not as intense as the workout that you just did.

它肯定不如您刚刚进行的锻炼那么激烈。

Maybe you're even feeling really calm from a nice long jog, or you had a particularly good workout that day and you're feeling really happy, so you're enjoying the high, so to speak.

也许你甚至在一次愉快的长跑后感觉非常平静，或者你那天锻炼得特别好并且你感觉非常快乐，所以你正在享受高潮，可以这么说。

Well, when you do three to five minutes of what's often called downregulation breathing after a workout, it allows you to recover and to induce the adaptation that you've been after, the one that you actually trained for, much more quickly.

嗯，当你在锻炼后进行三到五分钟的所谓的下调呼吸时，它可以让你更快地恢复并诱导你一直在追求的适应，也就是你实际训练的目的。

I can't tell you how many people I know who start to incorporate this into their workouts find that they recover far better from their workouts, which might seem a little bit surprising.

我无法告诉你我认识的有多少人开始将其纳入锻炼中，发现他们从锻炼中恢复得更好，这可能看起来有点令人惊讶。

Why would it be that just three to five minutes of some activity would enhance recovery to such a great degree?

为什么仅仅三到五分钟的一些活动就能如此大程度地促进恢复呢？

And that's because typically people don't bookend their workouts.

这是因为人们通常不会提前预订锻炼。

They finish their workouts, and of course, they're not continuing to lift weights or run, but they move about their day and their life, even if it's preparing a meal, in a way that the level of stress and therefore stress hormones, things like cortisol, adrenaline, things that by the way, are excellent to elevate during a workout.

他们完成了锻炼，当然，他们不会继续举重或跑步，但他们会在一天和生活中进行活动，即使是在准备一顿饭，他们的压力水平和压力荷尔蒙，比如皮质醇、肾上腺素，顺便说一句，在锻炼期间非常适合提高压力水平。

Things like inflammatory markers, which by the way, are great to enhance during a workout.

顺便说一句，像炎症标记物这样的东西在锻炼过程中非常有用。

That actually happens during a workout.

这实际上发生在锻炼期间。

You have a massive increase in inflammatory markers.

您的炎症标记物大量增加。

Which might seem bad, but all of those things are enhancing the adaptation that you're seeking.

这可能看起来很糟糕，但所有这些事情都在增强您正在寻求的适应能力。

But as soon as those workouts end, you want to shift into recovery mode, and this three to five minutes of downregulation breathing is a terrific way to do that.

但是，一旦这些锻炼结束，您就想进入恢复模式，而三到五分钟的下调呼吸是实现这一目标的绝佳方法。

There are a couple of different patterns of breathing that will work best, but all of them emphasize exhales.

有几种不同的呼吸方式最有效，但它们都强调呼气。

Okay, I want to repeat that.

好吧，我想重复一遍。

All of them emphasize exhales.

他们都强调呼气。

So for instance, you could just choose slow, deliberate breathing.

例如，你可以选择缓慢、有意识的呼吸。

How does that emphasize exhales?

怎么强调呼气？

Well, ordinarily, when we breathe, we inhale actively and we exhale passively.

嗯，通常，当我们呼吸时，我们主动吸气，被动呼气。

Whenever we deliberately breathe more slowly, we are actively exhaling.

每当我们故意放慢呼吸速度时，我们就是在主动呼气。

Okay?

好的？

So active exhales really promote the calming response in brain and body.

因此，主动呼气确实可以促进大脑和身体的平静反应。

The other thing you could do, which many people are now doing, is to do a repeated round of physiological sighs.

你可以做的另一件事，也是很多人现在正在做的，就是重复进行一轮生理叹息。

So the double inhale through the nose, long exhale through the mouth, but repeated for, say, three minutes.

因此，通过鼻子两次吸气，通过嘴长时间呼气，但重复，比如说三分钟。

That's another version.

那是另一个版本。

The other thing you could do is simply to notice your exhales and to emphasize your exhales.

您可以做的另一件事就是简单地注意您的呼气并强调您的呼气。

Make them longer and more vigorous than your inhales.

让它们比你的吸气更长、更有力。

Now, you don't want to turn this into a breathwork session where you're doing pranayama or kundalini breathing or something of that sort.

现在，你不想把它变成呼吸练习，在那里你做调息或昆达里尼呼吸或类似的东西。

The idea is to calm down.

这个想法是为了冷静下来。

So anytime you're extending your exhales, you're actively exhaling, you're trying to slow your breathing down overall, you're going to shift yourself in the right direction.

因此，每当你延长呼气、主动呼气、尝试整体放慢呼吸速度时，你都会将自己转向正确的方向。

So rather than complicate this type of tool, the best thing you can do is just focus on those exhales, slow your breathing overall, use physiological sighs if you want, or simply sit in your vehicle, or if you have to, drive home while doing this extended exhale type of downregulation.

因此，与其让这类工具变得复杂，你能做的最好的事情就是专注于呼气，整体放慢呼吸，如果你愿意的话可以使用生理叹息，或者干脆坐在车里，或者如果必须的话，开车回家，同时进行这种延长呼气类型的下调。

Ideally, you would take a couple of minutes and just shift your whole system by not driving, closing your eyes and just sitting in your car, stationary of course, don't drive with your eyes closed or bike with your eyes closed.

理想情况下，你会花几分钟时间，通过不开车、闭上眼睛、坐在车里、静止不动的方式来改变你的整个系统，当然，不要闭着眼睛开车或闭着眼睛骑自行车。

Just simply calm down, extend your exhales, and shift from the workout to the recovery mode, which is where the progress is going to arrive.

只需冷静下来，延长呼气时间，然后从锻炼模式切换到恢复模式，这就是进步即将到来的地方。

The next tools to improve your fitness are psychological tools, and they're really geared toward enhancing your focus during your workout and separating or segmenting your workouts from the other parts of your day Now of course, workouts are naturally segmented from the other parts of your day, unless you're running around all day long, or you're lifting weights or other heavy objects all day long.

改善健康的下一个工具是心理工具，它们实际上是为了在锻炼期间增强您的注意力，并将锻炼与一天的其他部分分开或分段。当然，现在，锻炼自然会与一天的其他部分分开，除非您整天跑来跑去，或者整天举重或其他重物。

But one of the more attractive tools that was presented during the series with Dr. Galpin that I adopted and found to be really effective is this concept of the line.

但是，在 Galpin 博士的系列节目中，我采用并发现真正有效的更有吸引力的工具之一就是这个系列的概念。

The line is this concept that you have a physical location, say at the entrance to a gym, or at the start of your run or your bike, or maybe it's around the stationary exercise device that you use, for which once you cross that line, you are all about business.

这条线是这样的概念：你有一个物理位置，比如在健身房的入口处，或者在你跑步或骑自行车的开始处，或者可能是在你使用的固定锻炼设备周围，一旦你越过这条线，你就全都是为了生意。

Okay?

好的？

You're not socializing, or at least not too much.

你没有社交，或者至少没有太多。

You don't want to be rude to people, but you're really focused on your workout.

你不想对人无礼，但你真的很专注于你的锻炼。

So this is especially effective on days when you're a little bit distracted or you didn't sleep that well the night before.

因此，当您有点心烦意乱或前一天晚上睡得不好时，这尤其有效。

Maybe you got something going on in mind or you're in an argument, or you're excited about something else.

也许你正在思考某些事情，或者你正在争论，或者你对其他事情感到兴奋。

But if you care about your fitness, which I hope everyone does, and your goal during any workout is to stimulate a particular type of physiological adaptation, strength, hypertrophy, long-distance endurance, et cetera, and you also don't want to get injured so that you can continue to train for your entire life as regularly as possible, the concept of the line is fantastic.

但是，如果你关心自己的健康（我希望每个人都这样做），并且你在任何锻炼期间的目标都是刺激特定类型的生理适应、力量、肥大、长距离耐力等，并且你也不想受伤，以便你可以在一生中尽可能定期地继续训练，那么该系列的概念就很棒。

Because what it does is it forces you to compartmentalize the portion of your life that comes before the workout and after the workout, and also to really enjoy your workouts.

因为它的作用是迫使您将锻炼前和锻炼后的生活部分分开，并真正享受锻炼。

This is something that's not often discussed, but nowadays, with the advent of smartphones, there's a lot of infiltration of other types of communication and information while one is supposed to be exercising.

这是不经常讨论的事情，但如今，随着智能手机的出现，人们在锻炼的同时，也有大量其他类型的通信和信息渗透进来。

And so our life has become far less compartmentalized than it used to be before the advent of smartphones.

因此，与智能手机出现之前相比，我们的生活已经变得不再那么狭隘。

Now, of course, smartphones are wonderful.

当然，现在智能手机非常棒。

They provide all sorts of wonderful tools and benefits.

他们提供了各种精彩的工具和好处。

And of course, I use one.

当然，我也用一个。

And I'll talk about how to incorporate the smartphone in a very specific way to enhance your workouts in just a moment.

我稍后将讨论如何以非常具体的方式整合智能手机来增强您的锻炼。

But the idea of a line is you pick a location, it can change each workout, but ideally, it would be at the threshold of where the physical location to the workout begins.

但线的想法是你选择一个位置，它可以改变每次锻炼，但理想情况下，它应该是锻炼开始的物理位置的阈值。

And once you cross that line, you are all business.

一旦跨过那条线，一切就都结束了。

You are taking care of business.

你正在处理生意。

Which is not to say that you can't enjoy your workouts.

这并不是说您不能享受锻炼的乐趣。

In fact, you absolutely should.

事实上，你绝对应该这样做。

One of the best pieces of advice that I ever got about fitness was given to me when I was a teenager, and I started lifting weights.

我得到的关于健身的最好的建议之一是在我十几岁的时候给我的，我开始举重。

And the person who was teaching me how to do that said, "One of the best things that you can do, and you absolutely should do for your fitness now and forever, is to learn to enjoy training hard." And that really stuck with me.

教我如何做到这一点的人说：“为了你的健康，你能做的最好的事情之一，也是你现在和永远应该做的，就是学会享受刻苦训练。”这真的让我难以忘怀。

I really do enjoy training hard, but that was something that I learned how to do over time.

我真的很喜欢刻苦训练，但随着时间的推移，我学会了如何去做。

I took on the mentality that I'm here by choice, I'm here for my own good and my own fitness.

我的心态是我来这里是我的选择，我来这里是为了我自己的利益和我自己的健康。

It's to enhance my life, so I'm going to enjoy training hard.

这是为了改善我的生活，所以我会享受刻苦训练。

I'm going to enjoy training effectively.

我将享受有效的训练。

And of course, there are days when I train a little less hard, where I back off quite a bit.

当然，有时候我的训练强度会降低一些，我会退缩很多。

I even take rest periods of a week every once in a while.

我什至每隔一段时间就休息一周。

Every say, 12 to 16 weeks, I'll take a week off and just do some activities like hiking and things of that sort.

每12到16周，我都会休息一周，做一些活动，比如徒步旅行之类的。

I talked all about extended layoffs, meaning a layoff of more than two days, during the episode that I did by myself, which is the Optimal Fitness Protocols episode.

在我自己做的那一集《最佳健身方案》中，我谈到了延长裁员，这意味着裁员超过两天。

But in any case, learning to train hard and enjoy training hard and really making the workout something that is separate from the rest of your life is one of the most gratifying things that you can do to enhance your overall fitness because it really teaches you how to designate your mind and your body toward this one specific set of goals while you are there and to really enjoy the process, because fitness can be a truly enjoyable process, even when you are exerting yourself especially hard.

但无论如何，学习刻苦训练、享受刻苦训练，真正让锻炼与生活的其他部分分开，是你可以做的最令人满意的事情之一，可以增强你的整体健康水平，因为它真正教会你如何在你在那里的时候指定你的思想和你的身体朝着这一套特定的目标前进，并真正享受这个过程，因为健身可以是一个真正令人愉快的过程，即使你特别努力地锻炼自己。

And for you masochists out there, it can be especially because you're training hard that it feels so good.

对于你们这些受虐狂来说，尤其是因为你们正在努力训练，所以感觉非常好。

In any event, the key is to set some sort of boundary and know that when you cross into that boundary, you're training, and when you cross out of that boundary, you're done training.

无论如何，关键是设定某种边界，并知道当你跨入该边界时，你正在训练，当你跨出该边界时，你就完成了训练。

Which also lends itself to more adequate recovery and the decompression-type breathing exercises that we talked about before.

这也有助于更充分的恢复和我们之前讨论过的减压式呼吸练习。

I'm not going to tell you whether or not you need to do the down-regulation breathing at the end of your workout within the line or after you cross the line.

我不会告诉你是否需要在锻炼结束时在线内或越线后进行下调呼吸。

That's up to you.

这取决于你。

I don't think one needs to get that specific.

我认为没有必要具体说明这一点。

Now, another tool that's wonderfully effective, not just for your workouts, but for all areas of your life, is if you are going to bring a smartphone to your workouts, to set some boundaries around what you're going to listen to and do with that smartphone during your workouts.

现在，另一个非常有效的工具不仅适用于您的锻炼，而且适用于您生活的所有领域，那就是如果您打算在锻炼时携带智能手机，请为您在锻炼期间要听的内容和使用智能手机做的事情设定一些界限。

I see people texting, I see people doing selfies, I see people having phone calls.

我看到人们发短信，我看到人们在自拍，我看到人们打电话。

I see people, I presume, listening to music or podcasts.

我猜想，我看到人们在听音乐或播客。

Look, I am not the smartphone police, nor are you, and everyone has a right to use their smartphone in the way that they choose is best for them in order to distract themselves or focus themselves or enrich their life.

看，我不是智能手机警察，你也不是，每个人都有权以最适合自己的方式使用智能手机，以分散自己的注意力或集中注意力或丰富自己的生活。

Look, it's a free world, of course, more for some than for others, but you can do what you want with your smartphone.

看，这是一个自由的世界，当然，对某些人来说比对其他人来说更自由，但你可以用智能手机做你想做的事。

However, if your goal is to improve your fitness, one of the more powerful things you can do with your smartphone is to decide before you cross the line into your workout what you're going to listen to or do with that phone or not.

然而，如果您的目标是提高健康水平，那么您可以使用智能手机做的更强大的事情之一就是在开始锻炼之前决定要听什么或用手机做什么。

So for me, I like to designate a playlist of music for that particular workout, and then I just stick to that playlist.

所以对我来说，我喜欢为特定的锻炼指定一个音乐播放列表，然后我就坚持使用该播放列表。

I might repeat songs that I like a lot, or if someone talks to me while the music's playing, I might go back and restart a song if they distracted me, that sort of thing.

我可能会重复我很喜欢的歌曲，或者如果有人在音乐播放时跟我说话，如果他们分散了我的注意力，我可能会回去重新开始一首歌，诸如此类的事情。

Although, I do my best to not get into too much social chitchat during workouts, but I'm friendly and it's nice when people come over and say hello.

虽然，我尽力在锻炼期间不进行太多的社交闲聊，但我很友好，当人们过来打招呼时我很高兴。

I sometimes work out with other people, in which case, I don't use headphones, I don't use a smartphone.

我有时和其他人一起锻炼，在这种情况下，我不使用耳机，也不使用智能手机。

But setting a playlist or two, designating a podcast or two, designating an audiobook or two, whatever it is that you're going to listen to, to really decide what that's going to be before you do your workout.

但是，设置一两个播放列表，指定一两个播客，指定一两本有声读物，无论您要听什么，在锻炼之前真正决定要听什么。

And the reason I say this is that I observe a lot of people, and frankly, I've observed myself under conditions where I'm suddenly in a text communication Or I'm bouncing between albums or between podcasts or between whatever it is on the phone to the point where rest intervals aren't being controlled well, to the point where focus during sets becomes harder to achieve at the beginning of a set because in between sets I was focused on a conversation, not on training.

我这么说的原因是我观察了很多人，坦率地说，我观察到自己在突然进行文字交流的情况下，或者我在专辑之间、播客之间或电话上的任何内容之间跳来跳去，以至于休息间隔控制不好，到了在一组开始时很难集中注意力的程度，因为在组间我专注于对话，而不是训练。

I'm a big believer in making your exercise fun, making it accessible, meaning not so expensive or geographically difficult to achieve that you don't do it, or that it starts to interfere with other areas of life.

我坚信让你的锻炼变得有趣、容易实现，这意味着不要太昂贵或在地理上难以实现，以至于你不这样做，或者它开始干扰生活的其他领域。

This is really important.

这真的很重要。

You want fitness to be blended with the rest of your life, but you don't want it so blended with the rest of your life that the rest of your life starts to impede your efforts.

您希望健身与您的余生融为一体，但您不希望它与您的余生融为一体，以致您的余生开始阻碍您的努力。

Or, and this happens quite often for a lot of people, that workouts start to take an hour and a half, two hours when they could easily be completed in 45 minutes to an hour if you were just more efficient with your time.

或者，对于很多人来说，这种情况经常发生，锻炼开始需要一个半小时、两个小时，而如果你提高时间效率，锻炼可以在 45 分钟到一个小时内轻松完成。

And of course, you don't need me to tell you this, but smartphones can be one of the major bleeds on our focus and efficiency.

当然，你不需要我告诉你这一点，但智能手机可能是影响我们注意力和效率的主要因素之一。

In fact, it can cause you to hemorrhage focus and efficiency.

事实上，它可能会导致你注意力和效率的流失。

So what I'm suggesting here is not throwing away your smartphone, although some people do benefit from just leaving it in the car or at home when they're training, but rather to designate podcasts, books, music playlists for that particular workout and to just stick to those for the duration of your workout.

因此，我在这里建议的不是扔掉你的智能手机，尽管有些人在训练时将其留在车里或家里确实受益匪浅，而是为特定的锻炼指定播客、书籍、音乐播放列表，并在锻炼期间坚持使用这些内容。

And once you cross into the line, that's what you're listening to and only that or nothing.

一旦你跨入界线，你所听到的就是这个，或者什么也听不到。

And of course, once you cross back over the line as you finish your workout, you can decide to continue to listen to the podcast or continue to listen to the audiobook or to the music.

当然，一旦您完成锻炼后越过界限，您就可以决定继续听播客或继续听有声读物或音乐。

That's up to you, although I highly recommend that you do incorporate that down-regulation period of three to five minutes minimum.

这取决于您，但我强烈建议您将至少三到五分钟的下调时间纳入其中。

The last category of tools to improve your fitness come from the discussions about nutrition and supplementation and recovery in the series with Dr.

最后一类改善健康的工具来自于 Dr. 的系列中有关营养、补充和恢复的讨论。

Andy Galpin.

安迪·加尔平.

Now, the list of tools I'm about to describe is not exhaustive, meaning it doesn't even begin to come close to the total number of tools that one could glean from the discussion about nutrition and supplementation that I had with Dr. Andy Galpin on this podcast.

现在，我要描述的工具列表并不详尽，这意味着它甚至还没有开始接近我与安迪·加尔平博士在这个播客上关于营养和补充的讨论中可以收集到的工具总数。

But they are the major ones that are definitely worth knowing, and those include supplementing with omega-3 fatty acids.

但它们是绝对值得了解的主要产品，其中包括补充 omega-3 脂肪酸。

Now, omega-3 fatty acids are found, of course, in foods, things like fatty fish and krill, of all things, certain forms of algae, et cetera.

当然，现在，Omega-3 脂肪酸存在于食物中，例如富含脂肪的鱼和磷虾，以及某些形式的藻类等等。

But most people do not get enough of so-called EPA form of omega-3s.

但大多数人没有摄入足够的所谓 EPA 形式的 omega-3。

And for that reason, I and many other people choose to supplement with a minimum of one gram per day, and in some cases as high as two grams per day of omega-3s in supplement form.

出于这个原因，我和许多其他人选择每天至少补充一克，在某些情况下每天补充高达两克的 omega-3 补充剂。

So typically, one would get to one to two grams of EPA by supplementing their nutrition, their diet that is, with fish oil capsules or liquid fish oil.

因此，通常情况下，人们可以通过补充营养、饮食（即鱼油胶囊或液体鱼油）来获取一到两克 EPA。

There are many different sources of these.

这些有许多不同的来源。

That was discussed in an episode that I did with Dr. Rhonda Patrick.

我在与朗达帕特里克博士一起做的一集中讨论了这个问题。

I find that it's most cost efficient to get that one to two grams of EPAs from liquid fish oil.

我发现从液体鱼油中获取一到两克 EPA 是最具成本效益的。

Despite what you might see on the internet, I don't have any relationship whatsoever to a liquid fish oil company.

不管你在互联网上看到什么，我与液体鱼油公司没有任何关系。

You just want to make sure that you go with a reputable brand.

您只想确保选择信誉良好的品牌。

I like the ones that are flavored with lemon so that it offsets the taste of fish oil.

我喜欢加柠檬味的，这样可以抵消鱼油的味道。

And I'll take a tablespoon or two of that per day.

And I'll take a tablespoon or two of that per day.

And if I'm traveling, and even if I'm not, I will often use fish oil capsules, and there are a variety of different sources of those as well.

如果我在旅​​行，即使我没有旅行，我也会经常使用鱼油胶囊，而且鱼油胶囊也有多种不同的来源。

Getting sufficient amounts of omega-3 has been shown to be important for mood.

事实证明，摄入足够量的 omega-3 对情绪非常重要。

Okay, so as a way to offset depression, but also for enhancing overall mood.

好的，这是一种抵消抑郁的方法，同时也可以增强整体情绪。

That probably relates to the omega-3's effect on neurotransmission, not just for neuromodulators like serotonin and dopamine, but for all neurotransmission.

这可能与 omega-3 对神经传递的影响有关，不仅涉及血清素和多巴胺等神经调节剂，而且涉及所有神经传递。

And neurotransmission, of course, is essential for neuromuscular performance, and the omega-3s have been implicated in reducing the inflammation response, cardiovascular health, et cetera.

当然，神经传递对于神经肌肉的表现至关重要，而 omega-3 与减少炎症反应、心血管健康等有关。

I realize that there is some debate about omega-3s, but when I look at the bulk of literature about the omega-3s, it's very clear to me that getting one to two grams of EPA form of omega-3 per day is the right thing for me to do, and many others find that as well.

我意识到关于 omega-3 存在一些争议，但当我查看大量有关 omega-3 的文献时，我很清楚每天摄入一到两克 EPA 形式的 omega-3 对我来说是正确的做法，许多其他人也发现了这一点。

The second tool to enhance your fitness under this category of nutrition and supplementation is creatine.

在此类营养和补充剂中增强健康的第二个工具是肌酸。

Now again, creatine is not just found in supplement form.

再说一次，肌酸不仅仅以补充剂的形式存在。

It's also found, of course, in foods, in particular red meat.

当然，它也存在于食物中，尤其是红肉中。

However, the amount of red meat that one would have to eat in order to get the amount of creatine that one would start to see a real performance-enhancing effect is just far too high.

然而，为了获得开始看到真正的性能增强效果的肌酸，人们必须吃的红肉量实在是太高了。

You'd be ingesting far too much of other things in red meat that you wouldn't want that much of.

你会在红肉中摄入太多你不想要的其他东西。

And for that reason, I and many other people will take creatine daily.

And for that reason, I and many other people will take creatine daily.

We now know there's no need to so-called load creatine.

我们现在知道没有必要所谓的加载肌酸。

In the old days, as it were, so old days, by the way, meaning mid-'90s and 2000s, we were all told that we had to load creatine.

顺便说一句，在过去，也就是在 90 年代中期和 2000 年代，我们都被告知必须补充肌酸。

We had to take high-dose creatine for four or five days, and then you could back off to a maintenance dose.

我们必须服用高剂量肌酸四五天，然后你可以减少到维持剂量。

Now it's very clear you can just take a daily dose of creatine and that it really doesn't matter when you take that creatine.

Now it's very clear you can just take a daily dose of creatine and that it really doesn't matter when you take that creatine.

You could take it post-workout, as many people do.

你可以像很多人一样在锻炼后服用。

You could take it pre-workout.

你可以在锻炼前服用。

It really doesn't seem to matter.

这似乎真的并不重要。

I happen to take it post-workout just as a matter of habit.

我碰巧在锻炼后服用它只是一种习惯。

But again, you could take it any time of day.

但同样，您可以在一天中的任何时间服用。

Now, the point I want to make about creatine is one that's a bit different than the other discussions out there.

Now, the point I want to make about creatine is one that's a bit different than the other discussions out there.

I have no issue with the majority of what's discussed about creatine out there.

I have no issue with the majority of what's discussed about creatine out there.

For instance, that creatine monohydrate is the most effective form.

For instance, that creatine monohydrate is the most effective form.

Fortunately, creatine monohydrate is also the least expensive form of creatine that's sold out there.

Fortunately, creatine monohydrate is also the least expensive form of creatine that's sold out there.

I see no evidence whatsoever that the other forms of creatine are superior to creatine monohydrate.

I see no evidence whatsoever that the other forms of creatine are superior to creatine monohydrate.

But what you'll usually hear is that taking five grams of creatine monohydrate per day is ideal for everybody, and that advice is simply not well informed by the scientific literature.

但您通常会听到的是，每天服用 5 克一水肌酸对每个人来说都是理想的选择，而科学文献并没有充分告知这一建议。

If you are a larger person, so for instance, I weigh 100 kilograms, so that's about 220 pounds, well, it turns out if you look at the literature on creatine and athletic performance and if you look at the literature on creatine and cognitive performance, because as some of you already know, creatine is a fuel, or the phosphocreatine system is a fuel system for the brain as well.

如果你是一个较大的人，例如，我体重 100 公斤，那么大约是 220 磅，好吧，如果你看看关于肌酸和运动表现的文献，如果你看看关于肌酸和认知表现的文献，就会发现，因为正如你们中的一些人已经知道的那样，肌酸是一种燃料，或者磷酸肌酸系统也是大脑的燃料系统。

And If you look at the studies on creatine, they almost always gauge the amount of creatine to give an individual based on their body weight.

如果你看一下肌酸的研究，他们几乎总是根据个人的体重来衡量肌酸的摄入量。

So you don't have to get really specific about this, but if you weigh, say, 185 pounds to 250 pounds, you can get away with and probably should be taking 10 grams or so of creatine per day, which is what I do.

所以你不必对此说得非常具体，但如果你的体重是 185 磅到 250 磅，你可以不用，而且可能应该每天服用 10 克左右的肌酸，这就是我所做的。

Whereas if you weigh less than that, five grams or maybe even three grams is sufficient.

Whereas if you weigh less than that, five grams or maybe even three grams is sufficient.

Now, I discussed this with Dr. Andy Galpin during that series, and one of the things that I've started to do since the closure of that series is to take more creatine per day.

现在，我在该系列期间与安迪·加尔平博士讨论了这个问题，自该系列结束以来我开始做的事情之一就是每天服用更多的肌酸。

So now I'm taking 10, sometimes even as much as 15 grams per day of creatine.

所以现在我每天服用 10 克，有时甚至多达 15 克肌酸。

Again, this is powdered creatine monohydrate.

同样，这是粉末状的一水肌酸。

My stomach tolerates it very well, but frankly, I don't tend to get stomach aches or gastric distress from pretty much anything unless it's some form of food poisoning, which is exceedingly rare for me.

我的胃对它的耐受性很好，但坦率地说，我几乎不会因为任何事情而感到胃痛或胃部不适，除非是某种形式的食物中毒，这对我来说非常罕见。

So some people out there find that creatine really disrupts their gut and they need to take it with food, or they really need to slowly increase the amount of creatine that they're taking each day.

因此，有些人发现肌酸确实会破坏他们的肠道，他们需要将其与食物一起服用，或者他们确实需要慢慢增加每天服用的肌酸量。

I find that I can put 10, even 15 grams of creatine into a whey protein shake or into some water with a little bit of lemon juice just to make it taste a little less chalky, drink that, and I don't have any gastric distress from that.

我发现我可以将 10 克、甚至 15 克肌酸放入乳清蛋白奶昔或加一点柠檬汁的水中，只是为了让它尝起来不那么白垩味，喝了它，我就不会因此而感到任何胃部不适。

So you'll need to find what works for you, but the point here is if you're going to take creatine, you don't just want to, quote unquote, "take creatine," one scoop per day.

所以你需要找到适合你的东西，但这里的重点是，如果你要服用肌酸，你不只是想，引用不引用的内容，“服用肌酸”，每天一勺。

You really want to adjust the amount of creatine that you're ingesting according to your body weight.

您确实需要根据体重调整摄入的肌酸量。

And I would give you a very specific formula of X grams of creatine per kilogram or pound of body weight, but believe it or not, no such specific recommendation has ever been published in the scientific literature.

我会给你一个非常具体的公式，即每公斤或磅体重 X 克肌酸，但无论你相信与否，科学文献中从未发表过这样的具体建议。

At least I couldn't find it in a way that's consistent with all the other papers, meaning you see a lot of variation.

至少我找不到与所有其他论文一致的方式，这意味着你会看到很多变化。

So what I'm talking about here is if you weigh 185 pounds or so, okay, plus or minus five pounds, out to about 250 pounds, 10 to 15 grams of creatine per day is probably more appropriate for you than is five grams, meaning it's going to be more effective for enhancing physical performance and perhaps, again, perhaps even cognitive performance as well.

所以我在这里说的是，如果你的体重在 185 磅左右，好吧，加上或减去 5 磅，一直到大约 250 磅，每天 10 到 15 克肌酸可能比 5 克更适合你，这意味着它会更有效地增强身体表现，甚至可能也增强认知表现。

And if you're somebody who weighs 180 pounds down to, say, 130 pounds, five grams of creatine per day is probably sufficient.

如果您的体重从 180 磅降至 130 磅，每天 5 克肌酸可能就足够了。

The point here is if you are taking creatine, again, not everyone has to take creatine.

这里的重点是，如果您正在服用肌酸，那么并不是每个人都必须服用肌酸。

There's no law that says that you have to take creatine.

没有法律规定您必须服用肌酸。

Some people don't like it.

有些人不喜欢它。

I know some people fear it's going to make their hair fall out.

我知道有些人担心这会让他们的头发脱落。

We already talked about that in previous episodes and the lack of data to support that idea.

我们已经在之前的剧集中讨论过这一点，并且缺乏支持该想法的数据。

But I realize some people steer away from creatine for whatever reason.

但我意识到有些人出于某种原因而远离肌酸。

But if you decide that taking creatine is right for you, adjust the total amount of creatine that you take according to your body weight.

但如果您认为服用肌酸适合您，请根据您的体重调整您服用的肌酸总量。

The next supplementation-based tool for enhancing your fitness is rhodiola rosea.

下一个增强健康的补充工具是红景天。

Now, this very esoteric-sounding supplement is one that I learned about both from Dr. Layne Norton when he was a guest on this podcast, expert in nutrition and, frankly, training as it relates to resistance training, and from Dr. Andy Galpin.

现在，这个听起来非常深奥的补充剂是我从莱恩·诺顿博士（当时他是这个播客的嘉宾）和安迪·加尔平博士那里了解到的。莱恩·诺顿博士是营养专家，坦率地说，是与阻力训练相关的训练专家。

Rhodiola rosea is a supplement that's gaining increasing attention because it is what's called a cortisol modulator.

红景天是一种越来越受到关注的补充剂，因为它是所谓的皮质醇调节剂。

It does not necessarily suppress cortisol.

它不一定会抑制皮质醇。

It does not increase cortisol.

它不会增加皮质醇。

It's a cortisol modulator.

它是一种皮质醇调节剂。

And frankly, the mechanism by which rhodiola rosea modulates cortisol is still under investigation.

坦率地说，红景天调节皮质醇的机制仍在研究中。

I hope to do an episode about it in the future, or at least make it part of an episode, because the hypothesized mechanism that's starting to emerge is really interesting as it relates to neurons in the brain that control the stress response and glands in the body, like the adrenals, that control the stress response and that secrete cortisol.

我希望将来能制作一集关于它的剧集，或者至少将其作为一集的一部分，因为开始出现的假设机制非常有趣，因为它与大脑中控制压力反应的神经元和体内控制压力反应并分泌皮质醇的腺体（如肾上腺）有关。

Regardless, there's a growing body of research that has explored rhodiola rosea supplementation and one's subjective perception of fatigue or output during high-intensity training of various kinds, both resistance training as well as running and endurance-type training.

无论如何，越来越多的研究探索了红景天补充剂以及各种高强度训练（包括阻力训练以及跑步和耐力训练）中疲劳或输出的主观感受。

So I started taking rhodiola rosea about six months ago in response to conversations that I had, again, with Dr. Layne Norton and with Dr. Andy Galpin, and it's a supplement that I take before high-intensity workouts.

因此，大约六个月前，为了回应我与莱恩·诺顿博士和安迪·加尔平博士的对话，我开始服用红景天，这是我在高强度锻炼之前服用的补充剂。

So I don't take it before a run because, frankly, my runs either are very long and slow, or they're very brief, like a high-intensity interval training session, and I find those to be pretty easy to recover from, even though they are very intense.

所以我不会在跑步前服用它，因为坦率地说，我的跑步要么非常长且缓慢，要么非常短暂，就像高强度间歇训练一样，我发现这些很容易恢复，尽管它们非常激烈。

I might take a rhodiola rosea supplement before doing a 30-minute hill run that's very intense, but typically I only take it about 10 to 15 minutes before any sort of high-intensity resistance training session.

我可能会在进行 30 分钟的高强度山跑之前服用红景天补充剂，但通常我只在任何类型的高强度阻力训练之前服用大约 10 到 15 分钟。

In particular, my leg day, which falls on day two of my exercise protocol, or the torso day, or the small body parts day.

特别是我的腿部日，即我的锻炼方案的第二天，或者是躯干日，或者是小身体部位日。

Again, here I'm referencing the way that I train across the week, and you can find that training protocol as a downloadable, completely zero-cost PDF if you like.

再次，我在这里引用了我一周的训练方式，如果您愿意，您可以找到可下载的、完全零成本的 PDF 形式的训练协议。

But I realize other people are using different body part splits and different combinations of resistance training and endurance training.

但我意识到其他人正在使用不同的身体部位分割以及阻力训练和耐力训练的不同组合。

The reason I mention rhodiola rosea in this episode is that I realize that while some people might not yet be supplementing omega-3s, they might not be supplementing creatine, there are many of you who are already doing those things, and you're looking for additional tools to give you an edge.

我在本集中提到红景天的原因是，我意识到虽然有些人可能还没有补充 omega-3，也可能没有补充肌酸，但你们中的许多人已经在做这些事情，并且正在寻找其他工具来为自己提供优势。

So again, the rhodiola rosea would not fall into the category of foundational supplements.

因此，红景天不属于基础补充剂的范畴。

Certainly, get your nutrition right, get your sleep right, get your sunlight, all the basics first, please, before even thinking about any supplements.

当然，在考虑任何补充剂之前，请先获得正确的营养，获得正确的睡眠，获得阳光，所有基础知识都放在首位。

However, once you get into the category of supplements that can enhance fitness, rhodiola rosea does seem to have some good research to support it in the context of lots of different forms of high-intensity exercise.

然而，一旦你进入可以增强健康的补充剂类别，红景天似乎确实有一些很好的研究支持它在许多不同形式的高强度运动的背景下。

Now, I can't tell you whether or not it's purely subjective or whether or not it's objective and subjective, but my experience has been that when I take rhodiola rosea, I definitely notice that I can exert myself harder without feeling like I'm bringing myself to the brink of fatigue, either during the exertion or afterwards.

现在，我不能告诉你这是否纯粹是主观的，或者是否是客观和主观的，但我的经验是，当我服用红景天时，我肯定注意到我可以更加努力地发挥自己，而不会感觉自己让自己处于疲劳的边缘，无论是在努力期间还是之后。

In other words, I feel like I can do more work without feeling so exhausted, and I feel as if I'm recovering from my workouts more quickly, in particular, across the day after my workouts.

换句话说，我觉得我可以做更多的工作而不会感到如此疲惫，而且我感觉我从锻炼中恢复得更快，特别是在锻炼后的一天中。

In fact, if I had to cite one specific subjective effect that I've experienced from taking rhodiola rosea before very high-intensity workouts is that prior to taking it, I would often find that three or four hours after the workout, having eaten a good meal, taken a shower, et cetera And I was tired.

事实上，如果我必须引用我在高强度锻炼前服用红景天所经历的一个具体主观影响的话，那就是在服用红景天之前，我经常会发现锻炼后三四个小时，吃了一顿美餐，洗了个澡，等等，我很累。

I have a real dip in energy.

我的精力确实下降了。

But now I notice I have a lot of energy throughout the day, even after these very high-intensity sessions in the early part of the day.

但现在我注意到我一整天都精力充沛，即使是在早上进行了这些非常高强度的训练之后。

And frankly, I haven't changed anything else about my supplementation or my nutrition, at least nothing major.

坦率地说，我没有改变我的补充剂或营养的任何其他内容，至少没有什么重大改变。

So I personally am going to continue to take Rhodiola rosea before these high-intensity workouts.

因此，我个人将在这些高强度锻炼之前继续服用红景天。

So for me, that's about two or three times per week.

所以对我来说，每周大约两到三次。

However, if I forgot to take Rhodiola rosea before a workout, I have no reason to think that that workout would go much worse.

然而，如果我忘记在锻炼前服用红景天，我没有理由认为锻炼会变得更糟。

This is a supplement that is designed to sort of give you an edge to be able to exert more focus and intensity during your workouts with less perceived exertion and to enhance your recovery.

这是一种补充剂，旨在为您提供优势，让您在锻炼期间能够更加集中注意力和强度，同时减少感知的用力，并促进您的恢复。

The typical dosage of Rhodiola rosea that you'll find in most supplements is 100 to 200 milligrams.

大多数补充剂中红景天的典型剂量为 100 至 200 毫克。

And of course, any time you're going to take a new supplement, you would be wise to figure out the lowest effective dose from that supplement.

当然，每当您要服用新的补充剂时，明智的做法是找出该补充剂的最低有效剂量。

That's just logic, right?

这就是逻辑，对吧？

Why spend more money taking more of something that you don't need more of if you could get away with taking less of it and it's just as effective, maybe even more effective?

如果你可以少吃一些东西，而且它同样有效，甚至可能更有效，为什么还要花更多的钱去买更多你不需要的东西呢？

So I typically will take 100 to 200 milligrams of Rhodiola rosea about 10 to 20 minutes before a workout.

因此，我通常会在锻炼前 10 至 20 分钟服用 100 至 200 毫克红景天。

However, I've taken as little as 100 milligrams on a consistent basis, and frankly, I don't really experience much difference whether I take 100 milligrams or I take 200 milligrams before a workout.

然而，我一直服用的剂量只有 100 毫克，坦率地说，无论是在锻炼前服用 100 毫克还是 200 毫克，我并没有真正感受到太大的差异。

So lately, I've just defaulted to taking 100 milligrams of Rhodiola rosea before any high-intensity workout.

所以最近，我默认在进行任何高强度锻炼之前服用 100 毫克红景天。

Now, the final tool that I want to review for improving your fitness comes from the category of nutrition.

现在，我想回顾的最后一个用于改善健康的工具来自营养类别。

I've done lots of episodes about nutrition already on this podcast.

我已经在这个播客上制作了很多有关营养的剧集。

We've done episodes about intermittent fasting.

我们已经制作了有关间歇性禁食的剧集。

I did a long interview episode with Dr. Layne Norton where we discussed all the ins and outs of nutrition as it relates to fat loss, muscle gain, fitness in general, lifestyle in general.

我对莱恩·诺顿博士进行了一次长篇采访，我们讨论了营养的所有细节，因为它与减脂、增肌、一般健身和一般生活方式有关。

So check out that episode where you will learn his philosophy on nutrition, which frankly is the one that I largely subscribe to.

因此，请观看这​​一集，您将了解他的营养哲学，坦率地说，这是我非常赞同的哲学。

It, of course, obeys the laws of thermodynamics, calories in, calories out being fundamentally important, but also gets into all sorts of details about which sources of protein are most effective and bioavailable, how much protein you can incorporate into your muscles after training, et cetera.

当然，它遵循热力学定律，卡路里摄入量和卡路里消耗量至关重要，而且还涉及各种细节，例如哪些蛋白质来源最有效和生物利用度最高，训练后可以将多少蛋白质摄入到肌肉中，等等。

All of that is included in that episode.

所有这些都包含在该情节中。

With that said, the series on exercise with Dr. Andy Galpin also included an episode on nutrition.

尽管如此，安迪·加尔平博士的运动系列节目还包括一个关于营养的节目。

And while having the discussion for that episode and then listening to that episode again, I realized that while certainly I've gotten a number of things right about my nutrition across the years, there are a few areas where I could probably do better without much effort in ways that could really enhance my fitness.

在讨论该集并再次收听该集时，我意识到，虽然这些年来我在营养方面确实得到了很多正确的结果，但有一些领域我可能可以做得更好，而无需付出太多努力，从而真正增强我的健康。

And the thing that I'm referring to is that for me, my first meal of the day lands somewhere around 11:00 a.m., maybe 12:00 noon.

我指的是，对我来说，我一天中的第一顿饭是在上午 11:00 左右，也许是中午 12:00 左右。

Sometimes I'll eat an earlier breakfast, but most typically I hydrate and caffeinate and train in the morning, and then I eat sometime around 11 or 12.

有时我会早点吃早餐，但最常见的是我在早上补充水分、摄入咖啡因和训练，然后在 11 点或 12 点左右吃东西。

And then I eat my last meal of the day sometime around 8:30 or 9:00.

然后我会在 8:30 或 9:00 左右吃当天的最后一顿饭。

And as some of you already know, I tend to organize my meals such that meals during the early part of the day tend to lean more toward protein and fibrous carbohydrates, so things like meat and salad or chicken and salad, fish and salad, and maybe a little bit of starch.

正如你们中的一些人已经知道的那样，我倾向于安排我的膳食，这样一天早些时候的膳食往往更倾向于蛋白质和纤维碳水化合物，所以像肉和沙拉或鸡肉和沙拉，鱼和沙拉，也许还有一点淀粉。

And the meals that I eat later in the day tend to be more starch-focused and more vegetable-focused, so things like pasta, rice, et cetera, later in the day because it helps me sleep.

我在当天晚些时候吃的饭菜往往以淀粉和蔬菜为主，所以意大利面、米饭等都在当天晚些时候吃，因为它有助于我睡眠。

And the architecture of all that is really about energy and focus.

所有这些的架构实际上都与能量和专注有关。

I find I can focus a bit better and I have more energy throughout the day when I have my first meal at around 11 or 12, and I keep the total amount of carbohydrates that I ingest during the day moderate.

我发现当我在 11 点或 12 点左右吃第一顿饭时，我可以更好地集中注意力，一整天都有更多的精力，而且我在白天摄入的碳水化合物总量保持适度。

Not low, but moderate.

不低，但适中。

Now, there is an exception to that, which is if I do a high-intensity resistance training session early in the morning, say training legs or training torso or even small body parts early in the morning, then I make sure to incorporate more starchy carbohydrates and some fruit, some simple sugars as well into the first meal of the day so that I can replenish the glycogen that I depleted during those high-intensity resistance training sessions.

现在有一个例外，那就是如果我一大早就进行高强度阻力训练，比如说训练腿部或训练躯干，甚至是身体的小部位，那么我一定要在一天的第一顿饭中加入更多的淀粉类碳水化合物和一些水果、一些简单的糖，这样我就可以补充在高强度阻力训练期间消耗的糖原。

However, after talking to Dr. Andy Galpin, I realized that I really shouldn't worry about or be afraid of eating something before training if I'm really hungry in the morning.

然而，在与安迪·加尔平博士交谈后，我意识到，如果我早上真的很饿，我真的不应该担心或害怕在训练前吃东西。

So what I'm referring to here are the times in which I wake up and I want to train, but I personally like to train fasted and caffeinated.

所以我在这里指的是我起床后想要训练的时间，但我个人喜欢禁食和喝咖啡的情况下训练。

Okay?

好的？

Yes, I do recommend that people delay their caffeine intake 90 to 120 minutes after waking.

是的，我确实建议人们在起床后 90 到 120 分钟延迟摄入咖啡因。

If and only if you have trouble with an afternoon crash, real fatigue in the afternoon, then it makes sense to delay your caffeine 90 to 120 minutes after waking.

当且仅当您遇到下午崩溃、下午真正疲劳的问题时，那么将咖啡因推迟到起床后 90 到 120 分钟才有意义。

However, the exception to that is that if I'm going to train early in the day, I do ingest water to hydrate as well as electrolytes and caffeine prior to training, and sometimes that means I'm drinking caffeine within 30 minutes or 60 minutes of waking.

然而，例外的是，如果我要在一天中早些时候训练，我会在训练前摄入水来补充水分以及电解质和咖啡因，有时这意味着我会在醒来后 30 分钟或 60 分钟内喝咖啡因。

I've tried to be clear about this in previous episodes, but I think a number of people have come to think that I always delay my caffeine intake 90 to 120 minutes after waking, and that's simply not the case.

我在之前的剧集中试图澄清这一点，但我想很多人都认为我总是在醒来后 90 到 120 分钟延迟摄入咖啡因，但事实并非如此。

If I'm going to train, in particular, if I'm going to do high-intensity resistance training or a long run, I will ingest caffeine sooner than 90 to 120 minutes after waking.

如果我要训练，特别是如果我要进行高强度阻力训练或长跑，我会在醒来后 90 到 120 分钟内摄入咖啡因。

And in addition to that, yes, I tend to eat my first meal around 11:00 a.m., maybe 12 noon, but if I wake up and I'm very hungry, I will eat a small meal that includes typically some protein and some fat, so some Brazil nuts, maybe a couple scoops of whey protein would be typical for me, or maybe even a little bit of oatmeal, some whey protein.

除此之外，是的，我倾向于在上午 11:00 左右吃第一顿饭，也许是中午 12 点，但如果我醒来并且非常饿，我会吃一顿小餐，其中通常包含一些蛋白质和一些脂肪，所以一些巴西坚果，也许几勺乳清蛋白对我来说是典型的，或者甚至可能是一点燕麦片，一些乳清蛋白。

Not a lot of food in my gut, but after talking to Dr.

我肠道里的食物不多，但在与医生交谈后

Andy Galpin, what I learned was for some people, training fasted feels best.

安迪·加尔平（Andy Galpin），我了解到，对于某些人来说，禁食训练感觉最好。

I would consider myself one of those people.

我会认为自己是那些人中的一员。

You may be somebody in that category as well, or you might be somebody who really feels as if you run best, you resistance train best when you've eaten, say, 90 minutes or a couple hours before you do that.

你也可能属于这一类人，或者你可能真的感觉自己跑得最好，阻力训练最好是在你吃东西的时候，比如说，在你这样做之前的 90 分钟或几个小时。

There are basically no specific rules as it relates to whether or not you train fasted or train fed, except what you can handle in terms of gastric distress.

基本上没有具体的规则，因为它与你是否空腹训练或进食训练有关，除了你可以处理胃部不适的情况外。

So you'll want to make food choices according to that and try and avoid, of course, gastric distress.

因此，您需要据此选择食物，并尽量避免胃部不适。

But basically, the change that I've made is if I wake up and I'm hungry, I'll eat a small meal, or if I want to work out in the afternoon, or I have to work out in the afternoon, and I have lunch at, say, 12 or 12:30 or 11:00 a.m., and the only opportunity that I have to train is 1:00 p.m.

但基本上，我所做的改变是，如果我醒来感到饿了，我会吃一顿小餐，或者如果我想在下午锻炼，或者我必须在下午锻炼，我会在中午 12 点、12:30 或 11:00 吃午餐，而我唯一需要训练的机会是下午 1:00。

or even 12:30, I will go ahead and train.

甚至12点30分，我也会继续训练。

And that's a new thing for me.

这对我来说是新事物。

Typically, I try to keep my meals at least three to four hours prior to any training bout.

通常，我会尽量在训练前至少三到四个小时吃饭。

And of course, if you're sleeping all night, you're not eating, and then if you wake up and you don't eat and you train in the morning, that's certainly longer than three or four hours, unless you're sleeping very little, frankly.

当然，如果你整夜睡觉，不吃东西，然后如果你醒来，不吃东西，早上训练，那肯定会比三四个小时长，除非你睡得很少，坦率地说。

So essentially what I'm saying is figure out what works best for you.

所以本质上我想说的是找出最适合你的方法。

Do you prefer to train fasted or fed?

您喜欢空腹训练还是进食训练？

For some of you, you might prefer fasted before cardio and fed before resistance training.

对于某些人来说，您可能更喜欢在有氧运动之前禁食，在阻力训练之前进食。

For some of you, it might be fasted is always best.

对于你们中的一些人来说，禁食可能总是最好的。

Again, I put myself in that category.

我再次将自己归入这一类别。

For some of you, it might be fed is always best.

对于你们中的一些人来说，吃饱可能总是最好的。

Again, this is highly individual, and that's another point that I'm trying to make here, which is Dr.

再说一次，这是高度个人化的，这是我想在这里指出的另一点，那就是博士。

Galpin really impressed upon me that there is no hard and fast rule about training fasted or fed, and this is the second point, that having some flexibility in whether or not you can train fasted or fed allows you to incorporate your fitness training sessions more readily into a shifting schedule.

加尔平给我留下了深刻的印象，关于空腹或进食训练没有硬性规定，这是第二点，在是否可以空腹或进食训练方面具有一定的灵活性，可以让你更容易地将健身训练课程纳入到不断变化的时间表中。

And that's a really overarching theme of everything we've been discussing today, which is, yes, it's wonderful and important to have a core fitness program, something that you're really striving to do each and every week.

这是我们今天讨论的一个真正重要的主题，是的，拥有一个核心健身计划是美妙而重要的，这是你每周都在努力做的事情。

And for me, that's three sessions of cardio, three resistance training sessions, and a day where I'm doing thermal stress training, which is just fancy language for deliberate cold and deliberate heat exposure.

对我来说，这就是三节有氧运动、三节阻力训练，以及一天进行热应激训练，这只是刻意暴露在寒冷和高温下的花哨语言。

However, real life happens.

然而，现实生活却发生了。

Travel, work, illness, family, all the sorts of things that can impinge on an exercise schedule and make it less likely that one would complete their workouts.

旅行、工作、疾病、家庭，所有这些因素都会影响锻炼计划，并降低人们完成锻炼的可能性。

So today we've been discussing tools to improve your fitness, which are brief, easy to incorporate, scientifically supported, and that are shown to improve the various sorts of exercise adaptations and recovery that will allow you to get the most progress from your schedule.

因此，今天我们一直在讨论改善健身的工具，这些工具简短、易于整合、有科学依据，并且被证明可以改善各种运动适应和恢复，让您从日程安排中获得最大进展。

So while the tools that we discussed today relate to breathing, they relate to nutrition, they relate to supplementation, they relate to specific set and rep patterns and cadences and rest periods, et cetera.

因此，虽然我们今天讨论的工具与呼吸有关，但它们与营养有关，它们与补充有关，它们与特定的组数和重复模式以及节奏和休息时间等等有关。

All of those specific recommendations are within a larger container that I hope has become clear, which is the best tools to improve your fitness are the tools that, of course, are going to be effective in improving your cardiovascular and strength and hypertrophy training, et cetera, whatever it is that your goals are, but also tools that are going to make it easier and more likely that you are going to engage in your fitness program with enthusiasm, with effort, and with focus.

所有这些具体建议都在一个更大的容器中，我希望已经变得很清楚，哪些是改善您的健身的最佳工具，当然，这些工具将有效地改善您的心血管、力量和肥大训练等，无论您的目标是什么，但也将使您更容易、更有可能热情、努力和专注地参与健身计划。

And as with any episode of this podcast, I covered a lot of information, and there are a lot of different tools that one could incorporate.

与本播客的任何一集一样，我介绍了很多信息，并且可以使用很多不同的工具。

By no means do you need to incorporate them all.

您绝不需要将它们全部合并。

Although, if you choose to, that's wonderful.

不过，如果你选择这样做，那就太好了。

Just even incorporating one or two of them, say incorporating this notion of the line and the exercise snacks, or adjusting your level of flexibility as to whether or not you train fasted or fed and the line, or trying a 12-week cycle of purely training for strength when you do your resistance training.

甚至只是结合其中的一两个，比如结合线路和运动零食的概念，或者调整您是否空腹或进食训练的灵活性水平以及线路，或者在进行阻力训练时尝试为期 12 周的纯粹力量训练周期。

But whether or not you pick one tool or all the tools, or somewhere in between, the key thing is to actually implement them.

但无论您选择一种工具还是所有工具，或者介于两者之间，关键是实际实施它们。

And I like to think that during today's discussion, provided a number of tools, again, largely gleaned from the episode series with Dr. Andy Galpin.

我认为，在今天的讨论中，提供了许多工具，这些工具主要是从安迪·加尔平博士的剧集系列中收集到的。

And again, if you haven't seen that series, that's linked in the show note captions.

再说一遍，如果您还没有看过该系列，可以在节目注释标题中找到该系列的链接。

Those episodes are long.

这些情节很长。

There are six of them, but they are a wealth of information of every aspect of fitness.

虽然有六个，但是它们包含了健身各个方面的丰富信息。

During today's episode, we're really just talking about the things that you can and I do believe should bring to your existing fitness program that can really make a positive difference without a lot of effort.

在今天的节目中，我们实际上只是在谈论您可以而且我确实相信应该为您现有的健身计划带来的东西，这些东西可以真正产生积极的影响，而不需要付出太多的努力。

Thank you for joining me for today's discussion all about tools to improve your fitness.

感谢您参加今天有关改善健康的工具的讨论。

If you're learning from and are enjoying this podcast, please subscribe to our YouTube channel.

如果您正在学习并喜欢这个播客，请订阅我们的 YouTube 频道。

That's a terrific zero-cost way to support us.

这是支持我们的绝佳零成本方式。

In addition, please subscribe to the podcast on Spotify and Apple.

此外，请订阅 Spotify 和 Apple 上的播客。

And on both Spotify and Apple, you can leave us up to a five-star review.

在 Spotify 和 Apple 上，您都可以给我们五星级的评价。

If you have questions for me or comments about the podcast or guests that you'd like me to include on the Huberman Lab podcast, please put those in the comments section on YouTube.

如果您对我有疑问，或者对您希望我在 Huberman Lab 播客中包含的播客或嘉宾有意见，请将这些意见放入 YouTube 的评论部分。

I do read all the comments.

我确实阅读了所有评论。

Please also check out the sponsors mentioned at the beginning and throughout today's episode.

另请查看今天节目开头和整个节目中提到的赞助商。

That's the best way to support this podcast.

这是支持这个播客的最佳方式。

During today's episode and on many previous episodes of the Huberman Lab podcast, we discuss supplements.

在今天的节目以及 Huberman 实验室播客的许多以前的节目中，我们讨论了补充剂。

While supplements aren't necessary for everybody, many people derive tremendous benefit from them for things like enhancing sleep, hormone support, and focus.

虽然补充剂并不是每个人都需要的，但许多人都从它们中获得了巨大的益处，例如增强睡眠、激素支持和集中注意力。

The Huberman Lab podcast has partnered with Momentous Supplements.

Huberman Lab 播客与 Momentous Supplements 合作。

If you'd like to see the supplements discussed on the Huberman Lab podcast, please go to livemomentous, spelled O-U-S, so livemomentous.com/huberman.

如果您想查看 Huberman Lab 播客上讨论的补充剂，请访问 livemomentous，拼写为 O-U-S，即 livemomentous.com/huberman。

If you're not already following me on social media, it is hubermanlab on all social media platforms.

如果您还没有在社交媒体上关注我，那么所有社交媒体平台上都有 hubermanlab。

So that's Instagram, Facebook, Twitter, and LinkedIn.

这就是 Instagram、Facebook、Twitter 和 LinkedIn。

And on all of those platforms, I cover science and science-based tools, some of which overlaps with the content of the Huberman Lab podcast, but much of which is distinct from the content on the Huberman Lab podcast.

在所有这些平台上，我介绍了科学和基于科学的工具，其中一些与胡伯曼实验室播客的内容重叠，但其中大部分与胡伯曼实验室播客的内容不同。

So again, it's hubermanlab on all social media platforms.

再说一遍，所有社交媒体平台上都是 hubermanlab。

If you haven't already subscribed to the Huberman Lab podcast Neural Network Newsletter, this is a completely zero-cost newsletter, comes out about once a month, and it includes podcast summaries and toolkits.

如果您还没有订阅 Huberman Lab 播客神经网络时事通讯，这是一份完全零成本的时事通讯，大约每月发布一次，其中包括播客摘要和工具包。

Toolkits are short PDFs that, for instance, describe a toolkit for sleep, a toolkit for learning and neuroplasticity, a toolkit for fitness, and on and on.

工具包是简短的 PDF，例如描述睡眠工具包、学习和神经可塑性工具包、健身工具包等等。

To sign up for the Neural Network Newsletter, you simply go to hubermanlab.com, go to the menu, scroll down to Newsletter, and provide your email.

要注册神经网络新闻通讯，您只需访问 hubermanlab.com，进入菜单，向下滚动到新闻通讯，然后提供您的电子邮件。

We do not share your email with anybody.

我们不会与任何人分享您的电子邮件。

And again, the Neural Network Newsletter is completely zero cost.

再说一遍，神经网络通讯完全是零成本。

Thank you once again for joining me for today's discussion all about tools to improve your fitness.

再次感谢您参加今天有关改善健康的工具的讨论。

And last but certainly not least, thank you for your interest in science.

最后但并非最不重要的一点是，感谢您对科学的兴趣。