Dr. Stacy Sims

就是你临睡前吃东西，食物会一直留在体内。

It's just when you're eating right before bed, then that stays in the system.

对吧？

Right?

这样你就没法进入所需的副交感状态，睡眠结构也就没法优化。

And you can't get into the parasympathetic that you need to have optimal sleep architecture.

更多是关于睡眠。

More about sleep.

关键在于睡眠、恢复和副交感神经状态，身体得进入这种状态，才能真正靠睡觉来补充能量、修复自己，对吧？

It's more about the sleep and recovery and parasympathetic state that your body needs to get into so that you can actually properly refuel by sleeping, right, or, you know, recover.

没错。

Yep.

明白。

Okay.

完全对。

Absolutely.

是的

Yeah,

我明白。

I understand.

我来聊聊补剂吧，因为这方面的信息实在太多了，简直让人眼花缭乱。

Let me finish off with some supplements because I feel like this is another area that gets again, there's just so much information about it.

你刚才提到了肌酸。

You talked about creatine.

我其实直到一周前才开始吃肌酸，之前从来没碰过。

I had actually never taken creatine until about a week ago, then I started.

以前根本没人特别推荐我吃这个。

And I had I just like it wasn't something that anyone ever really recommended highly.

而且我觉得女性特别容易对它有顾虑，说实话，我第一反应也是：哎，这不会是囤水吧？

It wasn't something that and I feel like women get afraid of it because I mean, even my first instinct, was like, oh, does this like, is that water weight?

就是那种一点点的体重增加，女生一听说就怕了。

Like, a little bit of, like I was like, oh, and women get scared of that.

但其实重点是，你增加了瘦肌肉，这样基础代谢率也会提高，就算别的效果没有，这点就已经很值了。

But then it's like, no, the whole point is, is that you put lean muscle mass on and to have more, you know, a better resting metabolic rate with the amount of lean muscle mass you have and, you know, even if it doesn't do anything.

这还只是开始呢。

It goes further than that.

世卫组织已经把肌酸列为女性的必需营养素了。

So creatine has now been named by the WHO as an essential nutrient for women.

别开玩笑了。

Stop it.

是的。

Yeah.

天哪。

Oh my god.

居然有这么多女性害怕的东西，居然是必需营养素。

Something that scares so many women is literally an essential.

我听说要想摄取每天那三到五克的肌酸，得吃好几磅的肉类才行。

And from what I've heard that to get the right amount of creatine, to get the three grams or four or five or whatever it is that you take, you need like a couple pounds of animal meat.

是的。

Yeah.

我是素食者，所以本来就有点吃亏，对吧？

And I'm a vegetarian, so I'm already compromised, right?

天啊。

Wow.

我知道。

I know.

我们来看研究，北卡罗来纳大学的艾比·史密斯·莱恩做了大量关于肌酸的研究，不仅在运动领域，还覆盖了女性一生中的整体健康。

So when we look at the research and Abby Smith Ryan out of UNC has done a lot of research on creatine, not only like in the sports space, but in the general health space across a woman's lifespan.

所以我们发现，它对孕期也特别重要。

So we see that it's essential for pregnancy as well.

很多女性怀孕期间不吃任何补充剂，但肌酸其实非常有益。

So women like no supplements during pregnancy, but creatine is actually super beneficial.

所以当我们看肌酸的作用时，它能支持身体里所有快速的能量代谢过程。

So when we look at creatine and what it does, it supports all the fast bioenergetics in the body.

所以我们现在谈的是肠道健康，还有肠道黏膜的情况。

So we're looking at gut health and we're looking at the mucosal membrane of our intestines.

而女性的黏膜退化速度比男性快得多。

And for women, we degrade it a lot faster than men.

这就是为什么女性更容易出现肠胃不适。

So this is why we have greater incidences of GI distress.

我们再看大脑健康和情绪，已经有一些很不错的临床研究，对比了只用抗抑郁药，和抗抑郁药加肌酸的效果，特别是在应对重度抑郁发作时。

We look at brain health and mood, and there've been some really cool clinical trials looking at SSRI and creatine versus just SSRI and really depressive episodes.

那些补充肌酸的女性，很少会陷入严重、极端的抑郁状态。

And women who are adding creatine don't drop into the significant, really severe depressive episodes.

就算真的发生了，她们恢复得也特别快，因为肌酸对大脑健康太重要了。

And if they do, they come out of it really quickly because creatine is so important for brain health.

女性体内的肌酸储备只有男性的70%到80%。

And women have 70% to 80% of the stores that men have.

再加上很多人吃得少，或者更在意动物蛋白的影响，摄入量就更少了。

And then by the nature of not eating as much or being more aware that of the impact of animal protein, they're not eating as much either.

所以她们体内的肌酸水平真的很低。

So they're really low in creatine.

因此，每天补充三到五克的剂量并不算多，也不会像健身人群那样引发一大堆副作用。

So when we look at that three to five gram dose, it's not a massive dose a day, and it's not going to cause a lot of the side effects that we get with the idea of bodybuilding using creatine.

但它带来的好处是多方面的——就像你说的，能提升肌肉表现、促进瘦体重增长，还能改善情绪、肠道健康、恢复能力和免疫力。

But what it does, it feeds forward to, like you said, better muscular performance, better lean mass development, but then we see better mood, better gut health, better recovery, better immunity.

所有那些需要快速、易获取能量的身体功能，肌酸都能帮上忙。

So all those things that require a lot of fast, accessible energy is supported by creatine.

简直不可思议。

Unbelievable.

所以每个女性都该每天坚持补肌酸，一辈子都别停。

So every woman should take creatine every day for ever.

是的。

Yeah.

要么就每天多吃点肉。

Either that or eat a lot more meat.

不是说你得补蛋白质和肌酸，就干脆多吃点鸡肉，其实不用。

It's not that, you know, you need protein and creatine, might as well up the chicken, but no.

那什么时候吃最合适呢？

And then, so what's the right timing of that?

无所谓。

Doesn't matter.

真的无所谓。

Doesn't matter.

关键就是，这不就是肌肉饱和的问题吗？你得一直吃，因为……对。

It's just, is it like, isn't it like a muscle saturation thing or something where you just, that's why you keep it up because it Yeah.

所以我们才推荐每天三克。

So that's why we're like three gram dose.

那三克是多少？

What is that?

差不多每天半茶匙吧？

A half, half a teaspoon a day?

是的。

Yeah.

对吧？

Right?

这量不多。

That's not a lot.

什么时候吃都行。

You can put it in any time.

这样能提高肌肉、肠道、大脑各个地方的肌酸饱和度。

And then that increases muscle saturation, increases gut saturation, brain saturation everywhere.

所以身体就开心了：太好了，有肌酸了。

So your body's like, yay, I have some creatine.

我要用它把各方面都稍微提升一下。

I'm going to, I'm going to use it and make everything a little bit better.

绝对没错。

Hell yeah.

好的，太棒了。

Okay, great.

还好我终于开始了。

Well, I'm glad I finally started then.

那吃肌酸后，多久能感受到对肌肉、体能的好处呢？

How soon does it take to see the benefits or the effects of creatine and lean muscle mass and performance?

大概三周左右才能明显感觉到变化，其实没多久的。

So it takes about three weeks to really, really see and feel the difference, not that long.

但情绪上的改善，大概一周就能看出来了。

But for mood, you start to see a difference in about a week.

对啊，我这辈子都没这么开心过。

Yeah, I've never been this happy in my life.

这不就对了嘛。

There you go.

两天？你才两天？一天？没错。

Two days, are you two days in, one day Exactly.

就一周，变化就特别明显。

Like one week and it's transformational.

别管那些乱七八糟的补剂和适应原了，你就需要——那BCAA呢？

Screw all those other supplements and adaptogens, you just need Okay, what about BCAs?

我总觉得BCAA也挺重要的，大家都说一定要吃。

Because I feel like those are one too that, you know, you hear, Definitely take it.

但我根本没感觉到啥变化。

Didn't make a difference.

真蠢。

Stupid.

根本没用。

Doesn't work.

这东西到底重不重要啊？

Is it an important thing as well or not?

所以当我们

So when we're

说到支链氨基酸，如果我们想帮女性延缓中枢神经疲劳，比如你刚醒来，刚旅行完，特别想练力量，但就是提不起劲儿。

looking at branched chain aminos, if we're looking for women to delay central nervous system fatigue, so say you wake up and you've been traveling and you're like, Ugh, I really want to do the strength workout, but I'm just a little bit flat.

要是用支链氨基酸，能帮你稳住中枢神经系统。

If you use branched chains, it supports central nervous system.

这样你就能像没倒时差一样，把训练撑完。

So you can get through that workout as if you weren't jet lagged.

所以我们是战略性地用在耐力运动上，比如长距离项目——比赛后半程，就在水瓶里加点支链氨基酸。

So we use it strategically in endurance, endurance performance, long stuff, like let's gap your bottle with branched chain amino acids for the second half of the race.

它不仅能帮你节省肌肉，减少耐力状态下对瘦组织的分解，还能缓解中枢神经的疲劳。

Not only is it going to support your body's metabolism by not eating into your lean mass as much in this endurance state, also helps essential nervous system fatigue.

有人说是日常补充支链氨基酸能促进蛋白合成啥的，但说实话，这根本没用。

We look at it as a supplement to use through the day to help with protein synthesis or other things that they're saying we use branched chains for, it doesn't really work.

你得把所有必需氨基酸都补全。

You need all the essential amino acids.

所以要是真想吃补剂，选EAA，别光挑支链氨基酸。

So if you're looking for a supplement, get EAAs, not just branched chains.

因为如果你把九种必需氨基酸都补全了，它们才会协同作用，真正发挥应有的效果。

Cause if you're getting all the essential amino acids, the nine of them together, then they work together in the system to actually do what they're supposed to do.

所以有人会说，既然老提亮氨酸，那我干脆只补亮氨酸得了。

So people are like, well, if we talk about leucine so much, maybe I should just supplement with leucine.

但其实不行，你得有其他氨基酸配合，亮氨酸才能被送到该去的地方。

It's like, no, because you need the other ones to actually get leucine where it needs to

才能发挥它该有的作用。

be and do what it needs to do.

它对提供能量挺有帮助，尤其是早上锻炼时，要是你感觉昏昏沉沉、没精神，喝点能提提劲。

So it's good for energy, sort of can help that in an early morning workout if you feel a little or just a morning workout that you're feeling a little tired and lethargic.

除此之外，我还在想，白天其他时间吃有什么必要吗？

And other than that, it can help with I'm trying to see, is there a reason to take it later?

白天的话，没必要。

In the day, no.

不过要是素食者用豌豆蛋白粉，那种蛋白粉的亮氨酸含量刚好卡在女性所需的临界线上，年轻时还行，但到了四十岁以后，就需要多一点了。

Sometimes if someone is vegan and they're using pea protein isolate, which is just right there on the cusp of having enough leucine for women, Reproductively are sweet, but when you get into your forties and onwards, need a little bit more.

所以我们就会想，加点发酵的支链氨基酸，把总的BCAA含量提一提。

So we're like, okay, add some fermented branched chain amino acids just to boost the total amount of BCAAs that are in there.

这样它们才能一起发挥作用。

And then it all works together.

所以，这也就是你唯一该这么做的时候。

So that would be the only other time that you would do it.

然后，就像我说的，如果你在练铁人三项、跑马拉松，或者搞那些超长耐力运动，就可以在训练和比赛里有策略地用它，帮你在后半程扛住疲劳，或者集中注意力。

Then then, like I said, if you're doing Ironman, marathoning, all those ultra endurance type stuff, you can look to use it strategically in your training and your racing to help with that second half of fatigue or, you know, just like need to focus.

明白。

Cool.

那从蛋白质角度呢？乳清蛋白、豌豆蛋白、胶原蛋白，这些咋样？

What about, from a protein standpoint, whey protein, pea protein, collagen?

哪种蛋白的生物利用率最高？

Like, what is the what what are what are the most bioavailable proteins

对我们来说，哪种最值得吃？

for us to consume?

是的。

Yeah.

我特别喜欢他们把胶原蛋白当成蛋白质来营销，但实际上，虽然它含有氨基酸，但它并不像我们通常理解的蛋白质那样起作用。

So I love the marketing that they're like collagen protein because although they're amino acids, it does not work as protein the way we think protein works.

因为胶原蛋白里有三个特定的氨基酸组成螺旋结构。

Cause we look at collagen, there are three specific amino acids that are tied into a helix.

所以当我们摄入的是天然胶原蛋白时，身体会产生免疫反应，这些螺旋结构根本吸收不了。

So when we're looking at native collagen, then this causes an immune response and those helices are not absorbed.

如果你吃的是天然或未变性的胶原蛋白，它会引发免疫反应，让身体误以为要保护软骨，别去分解它。

So if you're looking at native or undenatured collagen, then it causes an immune response, which then tells the body not to break down cartilage, to break down

自己的。

its own.

就是天然的、没被破坏过的那种。

It's native or non denatured.

那有没有哪种胶原蛋白是真正有效的？

So is there a specific kind of collagen that is good?

那我们就来看看肽类，它们

So then we look at peptides and they

可以协同作用。

can work together.

如果你看的是胶原肽，这些就是胶原螺旋被拆解成的小片段，能被吸收，而且会直接送到目标组织。

So if you're looking at collagen peptides, collagen peptides are little bits of the whole collagen helices that's absorbed, but it goes to the target tissue.

它不会用来长肌肉。

It's not used for muscle.

也不会被大脑拿去当氨基酸用，因为它们结合得太紧密了。

It's not used for amino acids in the brain because they're so tightly tied.

它们会直接跑到发炎的关节那儿，像是说：嘿，这儿有点建筑材料，帮你修一修。

They go to like where the joint is inflamed and it's like, Hey, here's some building blocks to kind of help with that.

或者韧带、皮肤、指甲这些地方。

Or the ligament or the skin or the nails.

但它对增加瘦体重没啥帮助。

But it doesn't help with lean mass.

哦，所以如果你比如说

Oh, so if you're let's say

你在做运动前的蛋白质补充——不是那种运动前的冲刺型补剂，而是运动前的蛋白摄入，再配上咖啡，那你就别用胶原蛋白了，因为它根本不算蛋白质。

you're doing a pre workout, not pre workout pre workout, but pre workout protein, and you're doing your coffee, then you don't wanna use collagen because that's not protein.

你至少得有15克。

You need fifteen minuteimum.

你得保证至少15克蛋白质。

You need at least 15 grams of protein.

所以你得选乳清蛋白、豌豆蛋白，或者别的类似的东西。

So you'd need whey or pea protein or something else.

对。

Yes.

那如果

So if

我们来看蛋白质的生物利用率，所有蛋白都是拿鸡蛋清当标准来衡量的。

we look at the bioavailability of proteins, everything's measured against the egg white.

那蛋清的生物利用率基准值就是100分。

So egg white sits about a 100.

这个评分是根据氨基酸构成，以及身体的吸收情况来定的。

We see, and this is based on amino acid composition how it is absorbed by the body.

分离乳清蛋白能拿到110分。

Whey protein isolate is a 110.

那很多平价补剂里常用的浓缩乳清蛋白呢，评分只有80分。

And then if we look at whey concentrate, which is often used in a lot of the less expensive supplements, it sits at 80.

我明白了，所以满分是100分的意思？

We look at So 100 is perfect, you're saying?

也可能刚好就是100

Or 100

哦原来是用来衡量的标准，懂了

is just like a how Okay.

那如果数值是110的话，就说明蛋白质吸收效果更好是吗？

And so 110 is better?

是的。

Yeah.

乳清蛋白分离物的生物利用度大约有90%。

The whey protein isolate is around 90% of bioavailable protein.

乳清蛋白水解物大概能达到95%。

Whey protein hydrolysate is about 95%.

所以如果你喝一勺，一勺有22克蛋白质，那其实真正能被身体吸收的，乳清分离物大概只有20克左右。

So if you're doing a scoop and it's like one scoop is 22 grams of protein, it's actually 20 is going to be absorbed from your whey isolates.

你是想说这个吗？

Is that what you

所以当你打算在锻炼前摄入15克蛋白质的时候，就得想清楚了——这15克并不是都能被身体充分利用。

need to consider then when you are considering taking in 15 grams of protein before your workout, let's say, is you need to think, okay, well this is not going to be fully bioavailable.

所以标签上写的是15克，但我知道我得吃25克左右，才能真正补够身体需要的量。

So it says 15, but I know I need to get 25 or something like that so that I get enough protein to actually do the job.

对，就是因为这种细节太绕了，特别容易让人糊涂。

Yeah, that's why, because it's really confusing when you get into the weeds like that.

我直接跟人说，用乳清分离蛋白或者水解乳清蛋白，一勺或者两汤匙就够了，完全够用。

I just tell people, use whey isolate or whey hydrolysate and you do the one scoop or the two tablespoons of that and you're good to go.

明白了。

Okay.

如果你是素食者，用豌豆蛋白分离物，它的吸收率大概在90%左右，那我们就得用两勺半，才能确保你摄入足够的量。

If you're vegan and you're using pea protein isolate and we know that it sits around 90, Well, we're going to use two and a half tablespoons to make sure that you get what you need.

所以啊，豌豆蛋白得舀一大勺，而乳清蛋白只要平平的一勺就足够了。

So it's just a little bit, you need a big heavy scoop of pea protein isolate or just a level scoop of whey isolate.

好的。

Okay.

行。

Okay.

那β-丙氨酸呢？

What about beta alanine?

β-丙氨酸挺有意思，对女性确实有效，能扩张血管、提升肌肉中的肌肽水平，但对运动表现的提升，就没男性那么明显了。

Beta alanine is interesting because it does work in women and causes a vasodilatory response and it increases muscle carnosine, but it doesn't have the same kind of impact on performance that it does for men.

哦，所以没那么有效。

Oh, So it's not as, yeah, it's not as efficacious.

它确实有用。

It does work.

那我只要

Do I just

把剂量翻倍就行吗？

need to double my dosage?

不用，得战略性地用，对吧？

Well, no, use it strategically, right?

比如你打算今天来一场高强度训练，想突破几个个人纪录，再拼一把。

So if you're like, okay, I'm going in and I'm doing a really heavy training session today and I want to try to hit a few PRs or push a little bit more.

对。

Yeah.

那就训练前用。

Then use it before.

是的。

Yeah.

好的。

Okay.

对。

Yeah.

另一个现在特别火的是甜菜汁和硝酸盐，对吧？

And then the other one that really is circulating is like beet juice and nitrates, right?

人人都在说甜菜汁和硝酸盐。

You hear everyone use beet juice nitrates.

对育龄女性没用。

Nothing for reproductive women.

因为雌激素跟血管内皮功能和一氧化氮循环关系太紧密了。

Doesn't work because estrogen is really tightly tied to endothelial function and the nitric oxide cycle in our vessels.

所以你要是补充硝酸盐，效果未必明显。

So if you're going to dose with nitrates, it doesn't necessarily read it.

所以说，其实对运动表现没啥好处。

And it's like, yeah, there's no performance benefit.

有时候反而会下降，看你是不是处在激素水平高的阶段。

And sometimes there's a decrement depending on if you're in high hormone phase or not.

但到了围绝经期后期和绝经后，情况就特别明显了，因为我们的血管弹性变差了。

But we see in late perimenopause and postmenopausal women, it's beautiful because we have less vascular compliance.

雌激素没了。

We've lost estrogen.

我们需要某种方式来帮助调节血管的舒张和收缩反应。

We need to have some kind of help in our vasodilatory and constrictin response.

用硝酸盐真的很有帮助。

Using nitrates really helps.

它还能缓解潮热和盗汗，因为身体能更好地通过血管舒张散热、通过收缩来调控体温。

And it also helps attenuate hot flashes and night sweats because the body has a better understanding of getting rid of heat through vasodilation and controlling through constriction.

所以我们现在看的是

So we're looking at

那你差不多是把它变成一种节奏了。

You're almost putting it into a rhythm then.

对。

Yeah.

对。

Yeah.

对。

Yeah.

在更年期过渡期和绝经后，硝酸盐确实很有帮助，但在育龄期就没啥用，根本不起作用。

So nitrate's great when you're getting to the menopause transition and you're in post menopause, not great when you are in your reproductive years, doesn't do anything.

β-丙氨酸要策略性地用，别天天大剂量吃，但可以在高强度训练前吃一次，帮你多撑一点，练得更猛一点。

Beta alanine, strategically don't like load it and use it every day, but use it before a really hard workout to be able to push a little bit more and get a little bit more out of that workout.

所以你是说，得坚持用才行吗？

So is it like creating that you need to be consistent with it, though?

我的意思是，像我，我就不是每天都练，我想大多数人也不会每天都拼命练吧。

Is it so, you know, just since, like, for me, I only train and I would think most people don't hardcore train every day.

对。

Right.

每天都练。

Train every day.

那就只在那些天练。

So only do it on those days.

其实就是当个热身用一下。

It's just literally just to it's essentially like a little bit of a pre workout.

是的。

Yeah.

你根本不用特意去想这个。

But you don't even have to think about that.

比如说你正在安排训练周期，对吧？

So say you're periodizing your training, right?

然后你想着，好，接下来三周专门练深蹲。

And you're like, okay, well, I'm doing three weeks working on my squat.

所以我要做一次深蹲的单次最大重量测试。

So I'm going to do a one rep max for my squat.

但你别在这次测试时用它，得让这次最大重量真实反映你的实际水平。

You don't want to use it for that one rep max because you want a true representation of that first one rep max.

然后你进入一个训练周期，对吧？

And then you go through a block of training, right?

这时候你就会想，好吧，现在该加大负荷了，得让训练效果拉满。

And then you're like, okay, well here's where I'm really loading because I want to get a really good training effect.

可能第二周你会做很多组间歇组，或者练重双，那时候再用它，因为训练的核心就是制造压力，逼身体说：‘我得扛过去，变强才行’。

Maybe it's the second week you're doing a lot of cluster sets or you're doing heavy twos, use it then because the idea of training is to create a stress that your body is like, I need to overcome this and get stronger.

所以你要有策略地在关键时刻用它。

So you want to use it strategically in that way.

等到了第三或第四周期，你又得测一次单次最大重量了，这时候就别用它了，因为你得——

And then when you get to your third or fourth block and you're like, I need to do another one rep max test, don't use it because you want to

看看你真正的单次最大重量是多少。

see what your true one rep max is.

那我问个事，我刚提到“氮泵”这个东西

What about, I've said the word pre workout.

很多人健身前都会喝氮泵，这还挺普遍的

I know that can be a popular thing for people is to get their pre workout in.

那喝这玩意儿到底有用吗？还是说完全是白费功夫？

So is this just is this just, totally pointless?

它到底是为啥没用呢？总不会就是花冤枉钱喝一堆成分名念都念不顺的东西吧？

Is there why is it why not, or are you just consuming a whole bunch of long long word ingredients for no reason?

咱们来聊聊市面上大多数的氮泵吧

So we look at most of the pre workouts.

它们本质上就是咖啡因加各种延长咖啡因半衰期的成分罢了

All they are is caffeine and ways to extend the caffeine half life.

不过也有几款不错的无咖啡因氮泵，里面加了谷氨酰胺、玛卡、红景天这类成分

There are some really good non caffeinated pre workouts that have things like glutamine and maca and rhodiola.

还有你熟悉的那些适应原，能帮你提升专注力，对中枢神经系统也很有好处

You have your adaptogens that help with focus, helps with central nervous system.

谷氨酰胺对肠道健康有帮助。

You have glutamine that helps with gut health.

所以你真正该在运动前补充的，是这些能支持身体机能的成分。

So those are the kinds of things that you would want in a pre workout cause it's supporting your physiology.

不是那种让你亢奋到非得拼了命去练才行的东西。

It's not like making you so amped and jacked that you're like, oh, I got to hit it hard.

我们看到很多人用这些运动前补剂，结果有些人因为摄入太多咖啡因而出现了严重的心脏问题。

So we see all these people are using these pre workouts and some people end up with really significant heart issues because it's so much caffeine

还硬撑着。

and holding it.

说白了，不就是咖啡加运动前补剂嘛？

It's like, let's just, it's coffee and then pre workout, right?

是啊，我懂。

Yeah, I know.

再来杯咖啡，那你可真是咖啡因过量了。

Then coffee and you're just overdosing.

是的。

Yeah.

但话说回来，你可能会觉得：我用了这个预训练补剂，感觉特别棒。

But I mean, you're like, I have this pre workout, it makes me feel really great.

再说了，得学会周期性使用，慢慢引入，再慢慢退出。

Again, you know, periodize it, phase it in, phase it out.

你最重要的训练是哪些？

Like what are your key workouts?

因为很多人忘了，你去锻炼是有明确目的的。

Because people forget that when you're going to work out, it's for a specific reason.

是为了达到特定的强度和训练量，给身体施加足够的压力，逼它适应、突破，才能变得更强。

It's to hit certain intensities, it's to hit certain workloads so that it's a really significant stress on the body that needs to then understand, overcome to get fitter.

所以我才说，如果你在做组间歇训练，拼了命想撑到最后两组，可要是没补支链氨基酸，也没吃预训练补剂，就根本撑不住。

So this is what I'm like, if you're doing cluster sets and you're like, I really need to eke out the last two, but if I don't have branch chains or I don't have my pre workout, then I'm not going to get it.

但这时候，你确实可能需要用一下。

But then you might want to use it.

我就觉得吧，干脆把BCAA倒进水瓶里，再提前吃点β-丙氨酸。

I'm the adage of it's like, okay, let's put some branch chains in the drink bottle and let's use some beta alanine before.

这样你就能自己掌控到底吃了啥，心里有数。

Cause then you're controlling what you're taking and you know what you're taking.

但如果你直接吃

But if you get

那种混合型的预训练补剂，你根本不知道里面掺了啥填充剂或流动剂，搞不好还惹麻烦。

a mix of pre workout, you're not And you don't know what kind of fillers and flow agents might also be in there that can cause some issues.

对对对，没错。

Right, right, Right.

所以你要是真想搞清楚摄入量，就自己分开补：BCAA、β-丙氨酸、再来15克蛋白，然后直接去健身房，狠狠干就完了。

So if you're if you're kind of macrodosing your pre workout, you take bay you take, you know, branch chains, you take your beta alanine, you get your 15 grams of protein in, and you hit the gym, and you go crush it.

没错。

Yep.

就是这样。

Exactly.

行。

K.

好吧。

Alright.

咱们聊聊怎么高效训练吧。

Let's talk about crushing it.

锻炼这事儿，真是让人感叹啊。

Workout's been something like oh my god.

我写过一本叫《相当激烈》的书，那时候我一天练两次，全是间歇训练和高强度训练，每周除了有一次稍长点，其他都没超过二十到二十五分钟。

I mean, I wrote a book called Pretty Intense that was, like, two a days and all the intervals and high intensity, and none of the workouts were too much longer than, like, twenty, twenty five minutes other than one a week.

那会儿我就认准了这套方法。

And it's just like, you know, that was just my thing.

但后来我学到了太多新东西了。

But, you know, I've just obviously learned so much since then.

而且我现在年纪大了，真的老了。

And I'm older, you know, and I'm older.

所以很多事情都有它自己的节奏和阶段。

So things just generally kind of have their arcs.

咱们来聊聊高强度训练的位置吧。

So let's talk about the place for high intensity.

我可是练了好久的CrossFit。

Mean, I did CrossFit for so long.

所以咱们说说，这种训练到底适合谁、适合在什么阶段做。

So, like, let's talk about where where that kind of workout fits in and for who.

是啊，我几周前刚和CrossFit分手了。

Yeah, I just broke up with CrossFit a few weeks ago.

挺让人难过的，对吧？

It's sad, isn't it?

我真的很喜欢它。

I loved it.

特别喜欢。

Loved it.

但说实话，我真的把自己累垮了。

But it just, you know, I just, I killed myself.

对啊。

Yeah.

不是我身体不行，是……

It wasn't my sorry, body

它不适合我了。

needed let's it.

CrossFit该退场了。

Rip CrossFit right now.

嗯，也不是说全盘否定它。

Yeah, well not ripping it.

我们只是想说，这种训练有它适用的时机和人群。

We're just saying like, there's a time and a place.

我有些四十多、五十多岁的女性，她们特别喜欢，也想继续坚持。

And then I have women who are in their forties and fifties and they love it and they want to stay in it.

我觉得吧，你得让每个WOD都适应你的身体状况。

I'm like, okay, but you have to make each WAD work for your body.

所以你得提前决定，这一天就当是力量训练日。

So you have to go in with the decision that it's going to be a heavy resistance training day.

全力把力量部分练到位，有氧部分就随便动动就行。

You really maximize the strength component and then just move during the Metcon.

有氧部分就轻松带过。

Cruise during the Metcon.

别跟人较劲。

Don't get competitive.

你本来就是个运动员，别在这儿较真。

You're a competitor, don't do it.

是啊，说得对。

Yeah, know.

真的很难做到。

It's so hard.

是啊，就是不适合我。

Yeah, just wasn't working for me.

就像是，呃——

It's like Like,

我好几个月没练过引体向上翻了，但我肯定没问题。

I haven't done bar muscle ups in a couple of months, but I'm sure I'll be fine.

我来了。

Here I go.

对啊，我就觉得，没必要做完30个引体向上翻，接着再来15个倒立俯卧撑，然后——说实话，这对我身体来说根本没意义。

Yeah, it's like, I don't need to do 30 bar muscle ups followed by like 15 handstand push ups followed by, you know, I'm like, that's not functional for my body.

迟早会弄伤自己的。

It's going to get me injured.

没错。

Right.

我喜欢这个动作，但真不适合我。

I love it, but it's just not right for my body either.

但说到高强度训练，这里其实有个很大的误解。

But when we're talking about high intensity, this is where it gets a misconception too.

我们说的真正高强度间歇训练，或者真正的高强度，其实不是那么回事。

We talk about true high intensity interval training or true high intensity.

HIIT是个大概念，里面还包括冲刺间歇训练。

There's the umbrella term of HIIT and then you have sprint interval training in that as well.

我们说的其实是HIIT。

We're thinking

关于HIIT。

about HIIT.

要是讲冲刺间歇训练，那就是三十秒以内，达到超最大强度的爆发。

So if we talk about sprint interval training, this is thirty seconds or less of supra maximal intensity.

就是踩死油门，拼尽全力。

So you're really pushing the gas.

三十秒内使出全部力气，然后必须彻底恢复，等完全缓过来再冲下一轮。

You're going as hard as you can for thirty seconds, and then you want to fully recover until you hit it again.

刚开始的时候，你可能能做四到五个三十秒，之后就再也撑不住了。

And when you first start that, might be able to do four or five of those thirty seconds and then you can't do anymore.

这完全没问题。

And that's fine.

当然。

Sure.

说到高强度间歇训练（HIT）的时候，很多人就搞错了——他们觉得健身房里那些405训练、橙色理论，或者那种持续四五十分钟的燃脂课程算高强度，其实根本不是，因为你根本没法连续四五十分钟甚至一小时保持高强度。

When we talk about HIT or that high intensity interval training, this is where it goes awry a lot of times because people are thinking that these F 40 fives or orange theories, or these bootcamps like high intensity classes at the gym is high intensity, but it's not because you can't sustain high intensity for forty five minutes from an hour.

你早就降到中等强度了，对吧？

You fall into moderate intensity, right?

所以，要正确理解高强度间歇训练，它的单次区间应该是三十秒到最多五分钟。

So to redefine high intensity interval training with the correct definition, it is an interval that lasts from thirty seconds to the most five minutes.

强度要在你最大心率的80%到95%之间。

And it's between 8095% of your max.

比如你做一分钟的话，那就得接近95%的强度。

So if you're doing one minute, then it's closer to the 95%.

如果你练五分钟，强度就更接近80%。

If you're doing five minutes, it's closer to the 80%.

而且你的休息时间是灵活的。

And you have variable recovery.

可能是一分钟，

It could be one minute.

也可能是五分钟，但高强度间歇训练的目标，是通过无氧代谢训练，让你能撑得更久一点，扛住这种高强度的冲击。

It could be five minutes, but the goal of high intensity interval training is more of that anaerobic metabolic conditioning to be able to sustain that kind of really intense effort for a little bit longer period of time.

说到冲刺间歇训练，那就不一样了。

When we talk about sprint interval training, that's different.

那是让中枢神经系统全力爆发，逼肌肉发生真正的表观遗传变化。

That's about a central nervous system that's go all out trying to get a true epigenetic change within the muscle.

这样能改善血糖控制。

So we have better glucose control.

也能让肌肉更擅长应对压力。

We have better muscle expression to handle stress.

所以这是两码事。

So they're two different things.

但总的来说，一次高强度间歇训练，包括热身和放松，不会超过三十五分钟。

But all up, a high intensity interval training session wouldn't be more than thirty five minutes and that's with a warm up and a cool down.

实际训练时间大概就二十到二十五分钟吧。

Like twenty, twenty five minutes of work, really.

在这二十到二十五分钟里，你是说只冲刺三十秒？

And those in those twenty, twenty five minutes, are you saying like, Hey, I'm only going for thirty seconds?

我的意思是，我根本没法以同样的速度冲刺三十秒。

Like, I mean, I can't sprint the same speed for thirty seconds.

那我就假设我全力冲三十秒吧。

So let's just say I go all out for thirty seconds.

有时候我得休息四分钟来恢复。

I'm recovering for four minutes sometimes.

对。

Yes.

大概三分钟三分钟这样吧。

Three three minutes, something like that.

对。

Yeah.

没错。

Exactly.

如果你一听就觉得：啊？

If you're someone who's like, what?

这听起来也太遭罪了吧。

That sounds awful.

那你完全可以做个入门版的训练。

Then you could do like a buy in workout.

我常这么解释：你有十二分钟，每分钟交替做运动和休息。

And that's one of my one of my favorite ways of explaining it is like, you have twelve minutes and you're doing every other minute of work.

第一分钟，你就做10次70%重量的硬拉。

And in that first minute, you're doing 10 dead lifts at 70%.

刚做完这组，立刻换上划船机之类的设备，拼命在剩下的这一分钟里划出最多的距离，下一分钟就彻底休息。

And then as soon as you finish that, you're hopping on an of some sort, and you're trying to accumulate as many meters as you can for the rest of that minute, fully recover the next minute.

然后再来一轮。

Then you do it again.

目标是每次都能划得更远。

And the goal is to get more meters each time.

所以你要一次比一次更快、更快、再更快。

So you want to go faster and faster and faster.

大多数人划的距离差不多，但凭主观疲劳感，他们都在拼命冲，累到虚脱。

Usually people hold about the same amount, but from a rating perceived exertion, they push themselves and they're fully gassed.

这才是真正的高强度间歇冲刺训练。

And that is a true, like high intensity sprint interval workout.

这招特别管用，能让人真正拼到极限——我本来想说，如果你这辈子没怎么参加过竞技，根本不知道95%的力道是什么感觉。

It's a good way to get someone to actually tap out because it's I was going to say it's a difficult, difficult marker, especially if you're not someone who's been competitive in your life very much to know what 95% looks like.

大多数人一辈子都没体验过95%的全力。

Most people never see 95% in their life.

不用。

No.

因为太难受了。

Because it's too uncomfortable.

我都想吐了。

Like, I'm going to vomit.

对啊。

Yep.

这正是我们想要的。

That's what we want.

我们就是要这种感觉，说明你真的拼尽全力了。

We want that feeling because that means that you're really pushing.

你得坐着吗？

Do you have to sit down?

你得躺下吗？

Do you have to lay down?

嗯，那差不多了。

Yeah, that's pretty close then.

这样挺好。

That's good.

我们就喜欢这样。

We like that.

对啊。

Yeah.

人家会说：‘你们真要把年纪大的女性也加进去？’

People are like, well, you want to put older women in them?

我就说：‘对啊，我就要，因为这才是真正需要的。’

I'm like, yeah, I do because that's what you need.

真的吗？

Really?

那你跟我说说，这跟我现在的计划可不一样。

So tell me about that because that's not something part of my program right now.

那这个到底该放在哪儿呢？

So what, what, what, where does that, where would that fit in?

哪儿合适呢？

Where does

该归到哪一类？

that fall?

当我们开始进入四十岁及以后，雌激素和孕激素的变化是这样的：

So when we're looking at how our estrogen progesterone changes when we start to get into our forties and beyond.

雌激素不仅促进肌肉细胞和卫星细胞的生长，还直接影响肌肉收缩的力度，因为它决定了肌球蛋白和肌动蛋白结合的强弱。

The thing about estrogen is it's responsible not only for stimulating our muscle cell development, our satellite cell, but it's also responsible for how strong our muscle contraction is because it's responsible for how strong myosin binds to actin for that muscle contraction.

它还控制着神经末梢释放的乙酰胆碱量——就是那些神经跨越突触、刺激肌肉收缩的关键物质。

And it also is responsible for how much acetylcholine is being held in the area where the nerves come down and then hop the little gap junction to like stimulate the muscle contraction.

所以一旦雌激素下降，我们的力量和肌肉爆发力都会跟着减弱。

So when we start to lose estrogen, we lose power and we lose strength.

因此，女性在接近更年期时最先察觉到的变化就是：怎么突然没劲儿了，也没以前那么有力量了。

So this is where the first thing that women notice as they're starting to get closer and closer to menopause is like, I don't have power, or strength anymore.

怎么回事？

What's going on?

这时候力量训练就派上用场了。

So this is where your resistance training comes in.

太棒了。

Fantastic.

我们说的是大重量的力量训练。

But we're looking at heavy resistance training.

不是那种做八到十五次的训练。

We're not looking at those eight to 15 reps.

不是的，得把力量训练和肌肉增长结合起来。

No, it's a blend of strength and hypertrophy, both.

明白了。

Okay.

我们需要刺激到中枢神经系统。

So we want a central nervous system tap in.

所以我们真正想要的是，让中枢神经系统承担起原本雌激素该做的事。

So we want to actually create that adaptation where the central nervous system is doing what estrogen used to do.

换句话说，就是这么个意思。

Or it's like, okay.

所以这是高强度训练？

And that's the high intensity?

不是，这是重训，是大重量举重。

No, that's the heavy That's the heavy lifting.

明白了。

Okay.

当我们谈到高强度运动时，总会听到有人说：别做高强度，会升高皮质醇。

So then when we look at high intensity exercise, we hear, Oh, you shouldn't do high intensity because it increases cortisol.

如果我们回过头去看这些定义，确实如此。

And if we go back to those definitions, yes.

如果你参加的是那种四十五分钟的课程，那确实会推高皮质醇。

If you're doing those forty five minute classes, then yes, you are going to get that increase in cortisol.

但如果你做的是真正的高强度训练，比如我们刚才说的冲刺，你会获得生长激素的提升、抗炎和抗氧化能力的增强，还有睾酮水平的上升。

But if you're doing true high intensity work, like we just talked about the sprint or the true high intensity, you get a boost of growth hormone, a boost of anti inflammatory and oxidative properties and a boost in your testosterone.

所以我们是在帮身体变得更健康，更好地维持荷尔蒙平衡。

So we're looking at helping our bodies get healthier and maintain better hormonal control.

咱们得安排一些冲刺间歇和真正的高强度训练。

We need to fit in some sprint interval and some true high intensity.

所以建议每周安排两次冲刺间歇，或者一次冲刺加一次高强度训练，搭配你的力量训练。

So we say maybe two sprint interval sessions or one sprint and one high intensity with your resistance training in a week.

不是

So not

很多。

a lot.

那高强度训练是指那种一到五分钟的，比如硬拉或者滑雪动作那种？还是说那种也算高强度有氧训练？

And so the high intensity would be more of your one to five minute sort of is it something like a deadlift in a skier kind of a routine versus or is that also considered your high intensity cardio sort of training?

如果我们做我刚才说的那种训练，比如硬拉，它其实和冲刺间歇是配套的——一分钟发力，三十秒休息

So if we're going to do like the buy in workout that I just talked about, the deadlifts and the that fits in with your sprint interval because it's one minute of lifting and thirty seconds

没你想象的那么难。

as hard as you think.

给我举个高强度训练的例子吧，比如那种……

Give me an example of more of a high intensity Of a

HIIT，高强度间歇训练。

HIIT, high intensity.

对。

Yeah.

比如说，上滑雪机，保持80%的配速。

So this would be like getting on the ski and holding a 80% pace.

大概一分钟跑4500米吧，不过我也不清楚你到底有多强。

So maybe, oh gosh, because I don't know how strong you are on the ski So I'd say like a one minute 4,500, but who knows?

你保持每500米一分半的配速，持续一分半钟，然后休息一分半钟。

You know, so you're holding a 500 meter pace for a minute thirty, and then you have a minute thirty off to recover.

这属于轻度主动恢复。

So it's a light active recovery.

所以你只是把心率稍微降一点，然后

So you just bring the heart rate down a little bit and

接着就保持在比冲刺低一级的强度。

then It's you bump just a level below sprint.

对。

Yeah.

低一级的强度。

A level

比冲刺低一级。

below sprint.

你大概保持在80%的强度。

So you're 80%.

对。

Yeah.

冲刺或者全力冲刺的时候，差不多是90%。

Hits or sprints more of your 90.

要说排个顺序的话，其实也没那么复杂，就是个强度差别而已，但动作都是一样的。

You know, if we're going to kind of rank them, it's like, yeah, want to be okay, it's just a different level, but you can use the same actions.

对。

Yep.

就是节奏不一样。

They just have different they're just different timing.

对。

Yep.

强度低一点，恢复时间也短一点。

A little bit lower intensity and less recovery.

明白了。

Got it.

懂了。

I got it.

这种训练也可以安排成三十分钟，包括热身和放松，是吧？

And that also can be a thirty minute session, including a warm up cool down kind of thing or?

对。

Yep.

没错。

Exactly.

对。

Yep.

那这些热身和放松一般要多久？

And how long should your warm up cool down be for those?

我一般建议前十分钟用来活动开，让身体适应你待会要做的动作。

I usually say you take the first ten minutes to like mobilize, get it used to the movement that you're going to do.

比如你要做硬拉，那就是很多臀部铰链的动作。

So if you're going to be doing dead lifts, you're doing a lot of hinging work.

你可以用弹力带做些好早晨。

You're doing like good mornings with the band.

这样能真正激活那些肌肉，让它们准备好发力。

So you're really getting into firing and getting all those muscles ready to go.

然后放松阶段，重点是让心率慢慢降下来，把肌肉里的代谢物排掉，再做一些拉伸活动，避免身体因为疲劳而保持在不正确的姿势里。

And then for your cool down, it's all about let's really start to bring that heart rate down, flush out the muscles and then do some more mobilization to make sure that you're not gonna stay crooked or, you know, how your body falls when it starts to get fatigued.

明白了。

Okay.

好，搞定。

Okay, cool.

让我想想，还有没有别的训练方面的问题。

Let me think if there's any other workout questions.

我觉得差不多了。

I think that's good.

你对训练还有什么别的建议吗？

Is there anything else you recommend for training?

生物数据、跳跃训练这些。

Biometrics, Jump training.

因为我们关注骨骼健康，很多人就会说：‘哦，我跑步啊。’

Because we're looking at bone health and a lot of people are like, okay, well, I run.

这样对我的骨骼应该挺好的。

That should be good for my bones.

不对。

No.

我们知道跑步不属于多方向的负荷。

We know that running isn't a multidirectional stress.

对骨骼健康帮助不大。

It doesn't help with bone health.

我们得来点跳跃训练。

We need some jumping.

所以说到爆发力训练，它有两方面作用。

So if we're looking at plyometrics, it's twofold.

第一，它能提升短时冲刺效果。

One, it helps with that sprint interval.

这完全可以算作一次冲刺训练。

It could be counted as a sprint interval.

我正想说呢，深蹲跳、大跳这类动作。

I was just going to ask because dude, squat jumps and things like that, broad jumps.

我的天，这些动作搞不好真能出人命。

I mean, you could, you can die doing that stuff.

跳蹲弓步也是一样。

Jumping lunges.

没错。

Exactly.

你可以把它们当成冲刺间歇训练，但为了骨骼健康，跳的环节必不可少。

So you can use that as your sprint interval, but you want to have that jump component for bone health.

落地时那种多方向的冲击力，就是关键——让骨头保持强健有活力。

So we're looking at that multidirectional stress from landing from the jump and that's like, boom, let's keep those bones strong and healthy.

明白了，不错。

Okay, cool.

好。

Okay.

所以

So

就是这些大动作。

those the big ones.

对。

Yeah.

明白。

Okay.

那休息呢？

What about rest?

咱们得好好聊聊这个，因为这事儿最重要。

Let's kind of like bring it home a little bit with that because that of all things.

天哪。

Oh, shit.

别忘了避孕，这可是关键。

Can't forget birth control since that's such a thing.

咱们先把训练和锻炼这部分收个尾，再聊那个。

Let's just finish up with sort of training workout and then get into that.

我从来都不休息，一点都没有。

But I never rested, ever.

我的意思是，我真没歇过。

I mean, I just didn't.

我记得我书里还写过，休息日是自然而然就来的。

I mean, I think I even wrote in the book, like, rest days naturally happen.

我的意思是，你根本不用特意安排。

I was like, you know, you don't plan them.

你出差、工作，啥的，都可能撞上。

You're traveling, you're working, whatever.

它自己就来了。

They just happen.

现在我可不一样了，我基本上一周练三天，另外三天都特别轻松。

I now I would because, I mean, even on my I basically work out, I feel like three days a week and the other three days are such low intensity.

完全不觉得累。

They don't feel taxing whatsoever.

所以我觉得，我坚持了一个月，身体指标反馈特别好，比如炎症这些方面，真的挺明显的。

So I would say, and I've had incredible biomarker feedback by doing this for a month with, you know, inflammation and, you know, true.

我做过一种叫EBU的治疗，就是血液透析，能把体内的炎症物质吸出来。

Like I did this treatment called EBU, which is this blood dialysis that wicks off inflammation.

它能过滤血液。

It filters the blood.

你可以看到血液过滤完再回流到手臂时，氧化压力的变化。

You can see what your oxidative stress is like coming back into the arm after it's been filtered.

就这一个月，我体内的炎症物质从原来的450毫升，占了半身血，降到了150毫升。

And just with one month of doing that, I went from having four fifty milliliters of inflammation come off of my blood, half of my blood, to 150.

以前我做臭氧治疗，因为要花六十分钟，我最多只能撑三十分钟。

I went from being able to handle the ozone because it's a sixty minute process.

但现在我能轻松撑满整个六十分钟，血液回流时颜色也正常，不再发黑了。

I could only handle it for thirty minutes and I could handle the entire sixty without my blood being really dark coming back into my other arm.

说实话，我以前在恢复这方面完全搞错了。

So like, I'm an I have been so far off with recovery.

错得离谱。

So far off.

这就像营养一样，常常被低估了。

And it's one of those understated, just like nutrition is understated so often.

我们总以为能靠运动抵消糟糕的饮食，但恢复也一样躲不掉——你想想，你训练到底是为了啥？

We think we can outrun a bad diet, but you can't outrun recovery either because the whole, like, like I keep coming back to you is like, why are you training?

你训练就是为了给身体施加更大的压力。

You're training to create a greater stress on the body.

身体就得回应：我得适应才行。

So the body's like, I have to adapt to that.

但如果你从不给它适应的时间，那你就一直陷在崩溃的状态里。

But if you never give it time to adapt, then you're always going to be in a breakdown state.

你根本就是在持续崩溃。

You're in a breakdown state.

最先流失的是瘦体重。

First thing that goes is lean mass.

最先上升的是炎症和氧化应激。

First thing that goes up is inflammation and oxidation.

这些对健康可一点好处都没有。

And we know none of those are good and viable for health.

所以不光是为了健康，如果你是个爱竞技的人，想跑个五公里、十公里，或者参加CrossFit公开赛啥的，你都得靠恢复才能适应、变得更强。

So we look at not only for health, but if you're someone who's competitive or want to do some kind of like five ks, 10 ks, whatever it is, CrossFit open, who knows, you need recovery in order to adapt and get fitter.

所以说到恢复指标，可不是让你瘫在沙发上啥也不干，而是那种极低强度的活动。

So if we're looking at recovery metrics, it doesn't mean necessarily sitting on your butt and doing nothing, but it's that polarized super low intensity work.

因为你要是真做高强度间歇训练或者冲刺训练，就必须恢复——这种强度不可能天天来。

Because if you're doing true high intensity and sprint interval, you need recovery because you can't do that every day.

你不可能天天去健身房，一来就猛练。

You can't go to the gym and be like, I'm going to do this every day.

身体根本受不了。

Your body just won't allow you.

你会陷入那种中等强度、累得要死却还精神亢奋的状态。

And you're going to fall into that moderate intensity, tired, but wired sympathetically driven.

你的身体会开始垮掉。

Your body's going to break down.

肚子上的脂肪会蹭蹭往上涨。

You're going to put on belly fat.

你肯定会想：这到底怎么回事？

You're going to go, what the hell is going on?

恢复真的太关键了。

Recovery is so essential.

年纪越大，我们就越发现需要更多的恢复时间。

And as we get older, we find we need more recovery.

不过我们发现，女性的耐力更强。

We see though on that women are more endurant.

所以在做重复训练和力量训练时，女性对疲劳的耐受度更高，肌肉也不那么容易累，因此我们之间休息的时间可以更短。

So when we're looking at fatigability and endurant, when we're doing reps and sets and our resistance training, we don't need as much recovery between because our bodies, our muscles, our muscle architecture is less fatiguable than men.

所以我们需要稍微加大一点训练量，才能刺激身体适应。

So we need a little bit more of a dose response to get adaptation.

但说到每天的恢复，女性其实需要更多休息，因为我们缺乏男性那种快肌纤维特有的酶。

But when we talk about recovery from day to day, we start to see women need a little bit more because we don't have the same kind of muscle enzymes for fast twitch that men do.

我们的身体得花更多时间来消化高强度训练，恢复过来之后才能再全力冲刺。

Our bodies need a little bit more time to absorb that hard training, recover from it before we can hit it hard again.

所以我常跟人说，如果你每周一开始精力满满，但越到后面越没劲儿——

So I tend to tell people like, if you're looking at a week and you're someone who's like, I always have lots of energy at the beginning of the week, and then it starts to taper off.

那咱们就得调整一下节奏。

It's like, okay, well, let's moderate that.

比如周一晚上练一次，周二早上再来一次，周三彻底休息，周四晚上再练一次，周五又休息。

Let's do like a Monday evening session and maybe a Tuesday morning session and then Wednesday's off and then maybe a Thursday evening session, Friday's off.

周末的话，可以搞点轻松的活动。

And then you might do something on the weekend.

我说的‘休息’，是指真的低强度，别搞太猛。

And when I say off, I mean really low intensity.