AMA #17：为健身腾出时间、顶级助眠工具与最佳学习策略

欢迎来到Huberman实验室播客，我们在这里讨论科学及基于科学的日常生活工具。我是Andrew Huberman，斯坦福医学院的神经生物学和眼科学教授。今天是一期'问我任何事'(AMA)特别节目。但在回答大家最常提出的问题之前，我想宣布一个激动人心的消息。如您所知，订阅Huberman实验室高级频道可让您完整收听AMA内容。

Welcome to the Huberman Lab Podcast where we discuss science and science based tools for everyday life. I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine. Today is an Ask Me Anything or AMA episode. But before I get to answering your most frequently asked questions, I'd like to make an exciting announcement. As you may know, being a subscriber to the Huberman Lab Premium channel allows you access to the full length AMAs.

否则您只能收听这些AMA节目前十五到二十分钟左右的内容。您可能也知道，高级频道的部分收益将用于资助重要的人类研究，以促进心理健康、身体健康和表现提升。当我们启动高级频道时，我们与Tiny基金会实现了1:1的配捐，这非常棒。这意味着Huberman实验室高级频道每向研究捐赠1美元，Tiny基金会就会匹配同等金额。而现在我非常激动地宣布，我们的慈善配捐比例已提升至3:1。

Otherwise you can just listen to the first fifteen or twenty minutes or so of these AMAs. Now you may also know that a significant portion of the proceeds from the premium channel go to fund important research on humans to benefit mental health, physical health, and performance. When we started the premium channel, we had a one for one match with Tiny Foundation, and that's great. That means for every dollar that Huberman Lab Premium Channel contributes to research, Tiny Foundation matches that dollar amount. And I'm very excited to announce that we now have a 3 to $1 match with the Huberman Lab premium channel philanthropy.

这意味着我们每向研究捐赠1美元，就会有另外3美元匹配捐赠。这使得资助重要人类研究的资金放大了四倍，再次惠及心理健康、身体健康和表现领域。当然，随着这些研究完成并发表，我们将与您分享相关信息及其如何惠及大家。对于已是Huberman实验室高级频道订阅者的听众，感谢您。对于考虑订阅的听众，请记住这个3:1的配捐比例将极大放大您的订阅价值。

That means for every dollar that we would contribute to research, 3 more dollars are matched to that dollar. That's a four X amplification of the funding to benefit important studies again, on human beings for mental health, physical health, and performance. And of course, as those studies are completed and published, we will be sharing with you the information and how it can benefit all of you. So for those of you that are already Huberman Lab premium channel subscribers, thank you. And for those of you that are considering becoming Premium Channel subscribers, please keep in mind that 3 to $1 match that greatly amplifies your subscription.

如果您想订阅Huberman实验室播客高级频道，请访问hubermanlab.com/premium。月费为10美元，或一次性支付100美元获得全年12个月订阅。我们还提供一次性付费的终身订阅模式。您同样可以在hubermanlab.com/premium找到该选项。已是高级频道订阅者的用户，请前往hubermanlab.com/premium下载高级订阅源。

If you'd like to subscribe to the Huberman Lab Podcast Premium Channel, please go to hubermanlab.com/premium. It is $10 a month to subscribe, or you can pay $100 all at once to get an entire twelve month subscription for a year. We also have a lifetime subscription model that is a one time payment. And again, you can find that option at hubermanlab.com/premium. For those of you that are already subscribers to the Premium channel, please go to hubermanlab.com/premium and download the Premium subscription feed.

对于尚未订阅Huberman实验室播客高级频道的听众，您仍可收听本期节目前20分钟内容，以此判断高级订阅是否适合您。闲言少叙，让我们开始回答大家的问题。第一个问题关于健身计划安排——如何确保每周进行足够的力量训练和有氧运动，以最佳促进近期及长期健康。我之前在Huberman实验室播客中专门做过一期关于'基础健身方案'的内容。

And for those of you that are not HubermanLab Podcast Premium subscribers, you can still hear the first twenty minutes today's episode and determine whether or not becoming a premium subscriber is for you. So without further ado, let's get to answering your questions. The first question is about scheduling fitness. That is how to ensure that you get sufficient number resistance training and cardiovascular workouts per week in order to best benefit your immediate and long term health. Now, I did an episode of the Hubern Lab Podcast all about what I call a foundational fitness protocol.

这个基础健身方案是我过去三十多年来大致遵循的体系。它当然不是唯一有效的方案，但却是大多数人能够长期坚持的日程安排，并且满足了当前研究指出的最大化心血管健康、神经肌肉健康所需条件，同时耗时最少。我已整理好基础健身方案的PDF文件，在节目说明中提供了链接，其中详细说明了每日训练内容、各种训练的具体安排（包括组数和次数），以及有氧运动的不同选择。我个人喜欢跑步，但您也可以使用划船机或固定自行车。

The foundational fitness protocol is the one that I've followed more or less for the last thirty plus years. And it certainly is not the only protocol that works out there, but it's a schedule that most people can adhere to over time. And that checks off the boxes for what the current research tells us we need in order to maximize our cardiovascular health, to maximize our neuromuscular health, and to do so with a minimal time commitment. Now I've already put together and I provide a link in the show note captions for the foundational fitness protocol in the form of a PDF, which spells out which workouts are done on which days, what the various workouts look like, including sets and reps, what options you have in terms of cardiovascular exercise. I personally like to run, but you could also use a rower or you can use a stationary bike.

基础健身方案内部具有很大的灵活性。顺便提一下，该方案完全免费向所有人开放。您甚至无需注册我们的神经网络通讯（当然也可以选择注册）。您可以通过节目说明中的链接访问，或直接访问hubermanlab.com，点击菜单栏，下拉至newsletter部分，然后找到基础健身方案。您可以在线查看、打印出来。

There's a lot of optionality inside of the foundational fitness protocol. And by the way, the foundational fitness protocol is available to all of you completely zero cost. You don't even need to sign up for our neural network newsletter, although you can if you like. And again, you can find that by following a link in the show note captions or simply going hubermanlab.com, going to the menu tab, scrolling down to newsletter, and then you can scroll down to the foundational fitness protocol. You can view it online, print it out.

再次强调，完全免费且无任何门槛，意味着您无需任何操作即可获取。您可以随意查看、下载或打印。基础健身方案的基本结构是每周三次力量训练和三次心血管训练，然后安排一整天完全休息。这对某些人来说可能听起来很多，但实际上每次训练时间都不长。我认为整个方案中最长的训练大约60分钟，如果您在健身房动作较慢（因为有人挡路或像我们有时那样频繁看手机），可能会延长到75分钟。

Again, doesn't cost anything and there's no barrier to entry, meaning you don't need to do anything to access it. You can just look at it or download it or print it, whatever you like. The basic structure of the foundational fitness protocol is three resistance training sessions per week and three cardiovascular training sessions per week, and then one complete rest day. Now that might sound like a lot to some of you, but in fact, none of the workouts is particularly long. I think the longest workout in that entire foundational fitness protocol is about sixty minutes, maybe seventy five minutes if you're moving slowly through the gym because somebody else is in the way, or because you're checking your phone a little too often as we all sometimes do that sort of thing.

但基本结构如下：对我而言，基础健身方案从周一开始作为第一天，但您完全可以选择任何一天作为起始日。我的第一天是腿部训练——包括股四头肌、腘绳肌、小腿以及胫骨前肌（小腿前侧）练习。对于不了解的听众，我是胫骨前肌训练的忠实推崇者。

But the basic structure is as follows. For me, the foundational fitness protocol starts as day one on Monday, but you could start it as day one on any day of the week, frankly. So day one for me is to train legs. So that's quadriceps, hamstrings, and calves and tibialis work the front of the shin. For those of you that don't know, I'm a big fan of doing tibialis work.

第二天是完全休息日，期间如果您愿意可以进行刻意热暴露或冷暴露（或两者），但非必须。在腿部训练后安排完全休息日很好，因为如果训练得当，腿部训练往往较为疲劳，次日需要恢复。接下来的一天可以选择进行约20-30分钟的有氧训练（比如以略快于zone2有氧的速度慢跑——zone2有氧是指能够正常交谈的强度，所以需要稍快于此），或者如果您觉得腿部恢复不足，也可以在那天进行力量训练。信不信由你，周中的力量训练内容是躯干训练。

Then the next day is a complete day off during which you could do if you wanted something like deliberate heat or deliberate cold exposure or both, but you don't have to, it's just nice to have a complete day off after training legs, because if you train legs properly, oftentimes it can be a bit tiring and the next day you're recovering. Then the following day is either a cardiovascular training session of about twenty to thirty minutes of say a jog at a slightly more rapid clip than one would consider zone two cardio. Zone two cardio is where you can carry out a conversation, so a little bit faster than that. Or if you're not feeling like your legs are recovered enough to do that, you could do the resistance training work on that day. The resistance training work that falls in the middle of the week is believe it or not torso.

我知道对于某些喜欢健美式训练计划的人来说，一天内训练整个上半身可能看起来强度很大，但实际上那天只包含一些推的动作。比如过头肩推类的训练或双杠臂屈伸，可能还有一些卧推（如果你喜欢的话），以及一些拉的动作。比如划船、引体向上或反手引体向上等，同样都是根据你的情况量身定制，这样你就不会做任何加重旧伤的动作，也不会做任何可能导致受伤的动作。好了，所以有一些推和拉的动作，如果你需要额外的颈部力量，可能还会做一些颈部训练之类的。所以周一练腿，周二休息，上半身训练根据你腿部恢复情况安排在周三或周四。

I know that for some of you that are into more kind of bodybuilding type routines, training your entire torso on one day might seem like a lot, but really that day just involves some pushing. So some overhead shoulder press type workouts or dips, maybe some bench presses, if that's your thing, as well as some pulling. So some rows and some pull ups or chin ups, things of that sort, again, all tailored to you so that you're not doing anything that aggravates any preexisting injuries, and you're not going to do anything that's going to induce injuries. Okay, so there's some pushing and pulling, maybe a little bit of neck work if you need some additional neck strength, that sort of thing. So with legs on Monday, rest on Tuesday, that falls either on Wednesday or Thursday, depending on how recovered your legs were.

然后第二天，对我来说通常是周五，进行高强度间歇训练。虽然这主要是关于最大摄氧量（VO2 max），目的是让心率达到最大值，呼吸非常非常急促。这是一次非常短的训练，总时长大约在8到15分钟之间。对我来说，这包括使用风阻自行车（AirDyne bike）。

Then the next day, which for me typically falls on a Friday is a high intensity interval training session. Although really it's just about VO2 max, it's about getting maximum heart rate where you're breathing really, really hard. And that's a very short workout. The total duration of that workout is anywhere from eight to fifteen minutes total. So for me, it involves getting on an AirDyne bike.

那些是带阻力的自行车，因为有风扇，不过你也可以在划船机上做。基本上，任何可以让你全力 exertion、让心率飙升、呼吸非常急促而又不会损伤肌肉骨骼系统的运动都可以。你不会造成任何软组织损伤。所以你需要找出适合你的方式。同样，PDF中解释了如何选择。

Those are those bikes with some resistance because there's a fan, although you could do this on a rower. Basically anything where you can exert yourself to get your heart rate way, way up and breathe very, very hard where you're not going to injure your musculoskeletal system. You're not going to do any soft tissue damage. So you need to figure out what that is for you. Again, the PDF explains how to select that.

对我来说，这通常意味着登上风阻自行车，全力蹬踏约20秒，然后休息10秒，再20秒全力，10秒休息，如此重复总共约8个循环。结束时我会呼吸极其急促，心率非常高，然后我就去冲个澡，继续我的一天。接下来的一天，对我来说通常是周六，不过我们稍后会讨论灵活性以及如何将灵活性融入日程。周六的训练通常是二头肌、三头肌、小腿，可能还有一些颈部训练和腹部训练，抱歉。基本上是那些能快速恢复的小肌群。

For me, it typically means getting on the AirDyne bike and pedaling very hard for about twenty seconds, then resting ten seconds, twenty seconds hard, ten seconds rest, twenty seconds hard for a total of about eight cycles. By the end of which I'm breathing extremely hard, my heart rate is way, way up, and then I'll just shower and head about my day. And then the following day, which typically for me falls on a Saturday, although again, we're going to talk about flexibility and how to build flexibility into the schedule. The Saturday workout is typically things like biceps, triceps, some calves, maybe a bit more neck work and some abdominal work, excuse me. So basically small body parts that can recover pretty quickly.

那次训练通常只需要大约45到50分钟，最多可能60分钟。然后第二天，当然是周日，我会尽量到户外尽可能多活动。所以我通常会把周日较长时间的有氧训练作为负重徒步（ruck），也就是背一个装有重物的背包。顺便说一句，如果你没有背包，你可以放一个装满水的加仑水壶，边走边喝，它会逐渐变轻，或者如果你有资源，可以买一件负重背心，市面上有很多很棒的不同重量的负重背心。如果你有孩子愿意让你扛在肩上，你也可以扛着孩子。

And that workout typically takes only about forty five to fifty minutes, maybe sixty minutes maximum. And then the following day, which is of course Sunday is a day in which I try and get outside and move as much as possible. So I'll typically do the longer Sunday cardio workout as either a ruck, so a backpack with a weight in it. By the way, if you don't own a rucksack, you can just put a gallon water jug in there full and then drink it as you go, it'll lighten as you go, or you could get a weight vest if you have the resources to do that, there's some great weight vests out there, varying weight. You can throw a kid on your shoulders if you've got a kid that wants to be carried on your shoulders.

你可以独自进行，听有声书、听音乐或完全静默。顺便说一句，这些方式我都试过，你也可以和家人或朋友一起做。我有时会和我的伴侣一起做。这个漫长的周日训练的一大优点是，它在社交性方面非常灵活，无论你是独自进行还是在人群中，在水泥地上还是土路上，都非常通用。例如，如果我有朋友来访，我想和他们共度时光，但我也想户外进行这个训练。

You can do it alone listening to an audio book, listening to music or in total silence. I've done all these various versions by the way, you can do it with family members or with friends. I'll sometimes do this with my significant other. One of the great things about this long Sunday workout is that it's extremely flexible in terms of how social you are or whether or not you do it in isolation, whether or not you do it on concrete or on dirt, it's very versatile. For instance, if I have friends over and I want to spend time with them, but I also want to get outdoors and do this workout.

如果他们也有兴趣进行一些户外活动，我们就一起去徒步。如果他们体能不如我或打算走得更慢，我就会背上一个10或15磅，甚至30磅的背包，这样我就能得到很好的锻炼。如果他们比我快，而且是那种铁人三项运动员类型的人，我有一些朋友是铁人三项运动员，他们想以非常快的速度行进，那么我就不带任何重物，只会请他们等等我，因为我很难跟上，但我会在过程中努力 push 自己。所以有很多灵活性，顺便说一句，我在这些训练中都不测量心率，那不是我喜欢的方式。我知道其他人喜欢随时测量心率。

And if they're interested in getting some outdoor movement as well, we'll all just head out for a hike. And if they are less fit than I am or intend to move more slowly, then I'll throw on a 10 or 15, maybe even 30 pound backpack so that I get a good workout out of it. And if they're faster than I am, and they're the sort of person who is a triathlete, I've got some friends who are triathletes and they want to move at a really fast clip, well, I'm not bringing any weight pack and I'm just going to ask them to, wait up for me because I'm going to have a hard time keeping up, but I'll have to really push myself as I go along. So a lot of versatility, I don't measure my heart rate during any of these workouts, by the way, that's not my preferred way to do things. I know other people like to measure heart rate as they go.

我发现，如果可能的话，每周出去一次，到户外尽可能多地活动身体，这样进入新的一周时，我知道自己享受了一段美妙的户外自然时光，同时有益于心血管系统，而且经常还能与生命中重要的人社交。好了，以上就是基础健身方案的概要。我真的很喜欢它的一点是，总的时间投入其实并不大。如果你退一步看，你会发现有一个短暂的12分钟训练，一个一小时的重量训练，一个长时间的徒步，没错，但还有一个20分钟的慢跑。考虑到它对健康的整体益处，这真的不算太多时间。

I find it's just really nice to get out once a week, if possible out of doors and just move my body as much as possible so that I head into the week, knowing that I got some really terrific outdoor time in nature while benefiting my cardiovascular system and often while socializing with important people in my life as well. Okay, so that's the summary of the foundational fitness protocol. And one thing that I really like about it is that the total time commitment is actually not that great. If you step back from it, you realize there's a brief twelve minute workout, there's an hour long weight training workout, there's a long hike, sure, but then there's a twenty minute jog. It's really not that much time when you consider the overall benefits to one's health.

现在，基础健身方案的一个非常重要的特点是保持一定的灵活性。到目前为止我描述的方式是：周一练腿，周二休息，周三有氧，周四上半身，周五高强度间歇训练（VO2 max），周六小肌群（二头肌、三头肌、小腿等），周长时间低强度有氧。但实际上，有时我周一必须旅行，所以那天没法练腿。在这种情况下，我要么将这个训练推迟到周日，意味着我同时进行长距离有氧和腿部训练，要么推迟到周二，那天通常是休息日。然而，有时我周一在旅行。

Now, one very important feature of the foundational fitness protocol is to build some flexibility into it. The way I described it up until now was okay, Monday legs, Tuesday rest, Wednesday cardio, Thursday torso, Friday high intensity interval training VO2 max, Saturday, small body parts, biceps, triceps, calves, etcetera, Sunday long slow distance cardio. But in reality, sometimes I have to travel on a Monday, so I don't have the option to train legs that day. In which case, what I will do is either slide that workout to Sunday, meaning I'm doing both long, distance cardio and the leg workout, or I'll slide it to Tuesday, which is typically a rest day. However, sometimes I'm traveling on a Monday.

我没有健身房来 properly 训练我的腿部。那我该怎么办？跳过练腿日吗？不，我通常不会跳过练腿日，除非我生病、极度睡眠不足或生活中有其他重大压力。我通常会做的是提前计划，在周日训练腿部，或者如果周日我没有地方可以 properly 训练腿部，我就把它移到周二。

I don't have access to a gym to train my legs properly. So what do I do? Do I skip leg day? No, I don't skip leg day typically, unless I'm sick or I'm extremely sleep deprived or there's some other major stress in my life. What I'll typically do is I will plan for it by training my legs on Sunday, or if I don't have access to a place where I can train my legs properly on Sunday, I'll just shift it to Tuesday.

好的，现在问题总是变成：如果我因为周一要出差而必须把腿部训练挪到周日，那我还要做通常在周日进行的长距离有氧训练吗？答案是肯定的，前提是我休息充分。所以如果我休息得好、吃得饱，没有感觉要对抗任何疾病，并且有时间的话，我会在周日健身房练腿，然后出门在附近散步一小时左右。所以我可能不会在剧烈练腿后又去整天高强度徒步，虽然我以前也这么干过，但之后我一定会完全休息一整天，也就是周一。那么，如果我把腿部训练改到周二呢？那我周三是不是该完全休息？

Okay, now the question always becomes, if I were to move that leg workout to Sunday, just by way of necessity, because I'm traveling on a Monday, do I also do the long, distance work that I typically do on Sunday? And the answer is yes, if I'm well rested. So if I'm well rested and well fed, I'm not feeling like I'm fighting off any kind of illness and I have the time, what I'll do is I'll train my legs in the gym on Sunday, and then I'll head out for, I don't know, an hour long walk in the neighborhood or something like that. So I'm probably not training my legs hard and then going hiking hard all day, although I've done that before, but then I'm sure to rest completely the next day, which is Monday. Now, what if I move the leg workout to Tuesday, do then I take Wednesday off completely?

对我来说，我练腿的方式通常强度很大。所以如果我要练腿，通常第二天无论如何都会完全休息，但也不总是这样。我认为只要你不是经常变动训练安排，因为周一没法练而必须在周二猛练腿是完全可以的。然后在周三，我可能不会去慢跑，而是练躯干，并且稍微降低强度。之后我会休息一天。

Well, for me, the way I train legs is typically with a lot of intensity. So if I'm going to train legs, typically the next day will be a complete day off no matter what, but that's not always the case. I think as long as you're not moving your workouts around constantly, it's perfectly fine to train your legs really hard on a Tuesday because you have to, because you can train them on Monday. And then on Wednesday, rather than go out for a jog, might train torso and I might back off on the intensity a little bit. And then I'll take a day off.

我要说的是，每当我连续两天进行抗阻训练，我都会确保第三天完全休息，以便恢复。我不是那种从任何形式的锻炼中恢复得特别好的人。我发现如果训练超过九十分钟，尤其是抗阻训练，如果强度太大，我容易生病或者停止进步。所以这里的基本要点是：把抗阻训练（比如练腿）提前或推后一天完全没问题。比如从周一提前到周日，或者从周一到周二，但之后你需要相应调整，以免生病或过度训练等等。

I will say that anytime I do resistance training workouts two days in a row, I make sure that I take a complete day off the following third day, for sake of recovery. I'm not somebody that recovers particularly well from any form of exercise. I find that if I train longer than ninety minutes, especially with resistance training, if I crank up the intensity too much, I tend to get sick or I tend to stop making progress with my resistance training sessions. So the basic takeaway here is it's perfectly fine to slide a resistance training session such as legs forward a day or back a day. Okay, so I guess back a day would be from Monday to Sunday or forward from Monday to Tuesday, but then you're going to want to make some adjustments accordingly so that you don't get sick or you don't overtrain and that sort of thing.

假设我周二练腿，周三练躯干，然后第二天完全休息，也就是周四休息。那么周五到了，我这周除了周日的散步外还没做任何心血管训练。我该怎么办？去做VO2 max训练和30分钟慢跑吗？

Now, let's say that I train my legs on Tuesday, then I do torso work on Wednesday, and then I take the next day completely off. So I take Thursday completely off. Well, then Friday rolls around and I haven't done any cardiovascular training that week, except for the walk that I did on Sunday. What am I going to do? Do I do my VO2 max and a thirty minute jog?

当然，我会这么做。我会把平时在周中做的两次心血管训练合并，比如出去慢跑20或30分钟，最后做一些VO2 max训练，这样到周五结束时，我就补上了心血管训练。然后周六照常进行小肌群训练，周日去徒步之类的。

Sure, that's what I would do. Would combine the two cardiovascular workouts that I normally do in the middle of the week by for instance, going out for a twenty or thirty minute jog. And then at the end, doing some VO2 max work such that by the end of Friday, I'm caught up with that cardiovascular training. And then on Saturday, would just go right ahead and do those small body parts training. And then on Sunday, I would take a hike and that sort of thing.

所以我基本上是在说，基础健身方案提供了一个理想框架——如果你有一个完全不可妥协的心态，比如周一总是练腿，周三总是这个，周四总是那个，你会怎么做。我描述的是试图达到最优状态，对吧？在特定日子训练特定部位，用特定方式做特定事情（顺便说这不是为了押韵）。但现实是，我们都有出行、疲惫、偶尔睡眠不足、生活压力大的时候。所以对我来说，最好的解决方案是允许任何一次训练——无论是抗阻还是有氧——提前或推后一天，这意味着有时需要在同一天进行两次训练，以确保我完成每周三次抗阻训练和三次心血管训练的目标。再次强调，心血管训练包括一次长距离慢速训练。

So basically what I'm saying is that foundational fitness protocol provides a scaffold of ideal, what you would do if you had a completely non negotiable mindset where you said, okay, Monday's always legs, Wednesday is always this, Thursday is always that. So basically what I'm describing is trying to achieve optimal, right? Training certain things on certain days, doing certain things in certain ways, that wasn't meant to rhyme by the way, but the reality is we all have travel, we all get run down, we all have lack of sleep at times, we have stressful episodes in life. So for me, the best solution to that is to basically allow any one workout, either resistance training or cardiovascular workout to slide back or forward by one day, which means sometimes doubling up on workouts for a given day to make sure that I check off those boxes of getting three resistance training sessions per week and three cardiovascular training sessions per week. Again, for the cardiovascular training sessions, it's a long, slow distance.

一次中等强度的20或30分钟心血管训练，以及一次较短的VO2 max心血管训练。有时在同一天合并这两项，以确保周末前达成目标：练了腿、躯干、手臂，以及任何需要额外训练的小肌群（为了平衡、稳定或美观），同时保证了长距离耐力的基础，完成了稍高强度或更快的心血管训练，并且每周至少一次通过高强度间歇训练让心率飙升。说到这里，我意识到我可能把几分钟前还很简单的东西弄复杂了。为什么？因为有些人觉得一旦引入灵活性，就失去了不可妥协的特性。

It's a moderate twenty or thirty minute cardiovascular training session, and then it's that shorter VO2 max cardiovascular training session. And sometimes doubling those up on the same day so that I make sure that by the end of the week, I've achieved what I want to achieve, which is I've trained my legs, I've trained my torso, I've trained my arms, any small body parts that need additional work for balance or stabilization or aesthetic reasons, you get that in, but also that you get the base of the long, distance endurance, you get the slightly more intense or rather faster cardiovascular training session, and then you get your heart rate up, up, up at least once per week doing that high intensity interval training. Now, as I describe all this, I realized that I might be taking what a few minutes ago was fairly simple in design and making it more complex. Why? Well, some people feel that as soon as you introduce flexibility into a schedule, you remove of course the non negotiable aspect of it.

然后人们就非常困惑：他们训练过度了吗？训练不足？比如，如果你周一、周二、周三不能训练，改到周四、周五、周六、周日训练可以吗？我认为每个人都是独特的，都需要根据生活需求和特定健身目标来调整计划。

And then people get really confused. Are they overtraining? Are they undertraining? Is it okay for instance, if you can't train Monday, Tuesday, Wednesday to then just train Thursday, Friday, Saturday, Sunday? I think everybody is an individual, everybody needs to modify their schedule according to the demands on their life and their particular fitness needs.

但我要说，通过尝试许多不同的健身计划和抗阻与有氧训练的组合，我发现最好的解决方案是找到你能持续坚持的方案，并尽可能多地执行，同时理解有时你根本无法按计划进行，因此需要允许个别训练提前或推后，偶尔一天两练以保持进度。但非常重要的一点是：也要允许自己有时直接跳过训练日。没错，我说了，有时就直接跳过训练日。如果你感觉有点累，时间又晚了，不想靠喝咖啡训练以免影响睡眠，我会第一个说：跳过躯干训练日吧。

But I will say this, I've found having tried many, many different fitness schedules, many, many different combinations of resistance training and cardiovascular training, that the best solution is to find what you can do on a consistent basis and to try and do that as many days and weeks of the year as possible with the understanding that sometimes you're simply not going to be able to meet that schedule, which is why you allow for this sliding back and forward of individual workouts, doubling up occasionally two workouts per day in order to stay on schedule. But, and this is very important, also allowing yourself to sometimes just skip a training day. Yes, I said it, to sometimes just skip a training day. You're feeling a little run down, it's late in the day, you don't want to drink caffeine to train because then it's going to throw off your sleep. Well, I'm the first person to say, skip torso training day.

然后也许在小肌群训练日（对我来说是周六），不要只做二头肌、三头肌的孤立训练，确保做几个引体向上、俯卧撑、双杠臂屈伸之类的动作，也练到躯干肌肉。偶尔跳过一次训练不会毁掉你的整个健身计划，绝对不会。话虽如此，为了身体健康和对自己健身承诺的坚持感，你应该平均完成85%-95%的训练。如果你安排得当，尤其是能把手机留在健身房外（我知道有时我们需要手机与人联系，或者可能需要联系），但如果你能做到，你会惊讶于训练完成得有多快。心血管训练也是如此。

And then maybe on small body parts day, which for me falls on Saturday, instead of just doing biceps, triceps with some isolation exercises, make sure you do a few chins, pull ups, dips, things like that to make sure that you hit those torso muscles as well. Skipping a workout every once in a while is not going to crater your entire fitness program, it's simply not. That said for sake of physical health and for sake of just feeling good about your commitment and follow through to your fitness regimen, you should try on average to make somewhere between 8595% of your workouts. And if you schedule things well, and in particular, if you leave your phone out of the gym, if you're able to do that, I know sometimes we need the phone to communicate with people or the potential to communicate with people, if people need to get ahold of But if you can leave your phone outside of the gym, you'll be amazed at how quickly you move through these workouts. Likewise with your cardiovascular training sessions.

现在，我还没谈到灵活性的一个重要特征就是一天内的灵活性。就我个人而言，再次强调，这是我个人偏好，绝非教条。我更喜欢在早上第一件事就是完成锻炼。所以我喜欢起床后补水，补充一些电解质，如果我要锻炼的话还会摄入一些咖啡因。

Now, one important feature of flexibility that I haven't talked about yet is flexibility within a day. So for me, personally, again, this is my personal preference. This is by no means dogma. I prefer to get my workouts done first thing in the morning. So I like to get up, hydrate, get some electrolytes in my system, get some caffeine in my system if I'm going to work out.

没错，我说了。我确实认为如果你下午经历能量崩溃，将咖啡因摄入推迟到醒来后约九十分钟左右可能会非常有益。我知道这有些争议，但几乎所有尝试过的人都发现确实如此。再次声明，没有义务这样做。这只是个建议，如果你有下午能量崩溃的情况或许可以尝试一下。但对我来说，我认为对大多数人来说，如果你打算早上第一件事就锻炼并且喜欢锻炼前喝咖啡因，那就早上第一件事就喝咖啡因。

That's right, I said it. I do believe if you experience a crash in energy in the afternoon, delaying your caffeine by about ninety minutes or so after waking could be very beneficial. I know there's some controversy around that, but almost everybody that tries it finds that that's the case. Again, no obligation to do that. It's just a suggestion to perhaps experiment with if you have an afternoon crash, but for me, and I think for most people, if you're going to work out first thing in the morning and you like caffeine before a workout, drink caffeine first thing in the morning.

如果那天我要锻炼，我肯定会这样做。我喜欢在上午9点前完成锻炼，理想情况下是在上午8:30之前，这样我就可以进入工作日了。然而，有些日子就是做不到。那么问题来了，将锻炼从通常的时间，比如对我来说是早上7:30左右，移到下午可以吗？答案是肯定的，完全没有理由不可以。

That's certainly what I do if I'm going to work out that day. I like to have my workouts done before 9AM and ideally before 08:30AM so that I can move into my work day. However, there are days where that simply doesn't happen. And then the question is, is it okay to move a workout from its typical time, like for me, 07:30AM or so to the afternoon? And the answer is yes, there's simply no reason why that's not okay.

这不会导致表现显著下降。如果说有什么影响的话，数据表明，为了身体表现和输出，下午锻炼可能更有益。我不确定这个结果。我的意思是，数据确实是这么说的。但我知道对我来说，我早上第一件事时最警觉，精力最充沛。

It's not going to cause a significant diminishment in performance. If anything, the data point to the fact that for sake of physical performance and output workouts in the afternoon are probably more beneficial. I don't know about that result. I mean, that's certainly what the data say. I know for me, I'm most alert and have the most amount of energy first thing in the morning.

所以那时我的锻炼效果往往最好。但如果早上不能锻炼，我有时会在下午两点或三点左右进行，但要确保在锻炼前不摄入过多咖啡因，以免影响睡眠。训练还有另一个特点，就像阳光、进餐、社交一样，体育锻炼提供了一种同步机制，这是对你所谓的自主神经系统的预测机制，使得在你通常训练的一天中的特定时间，比如对我来说是早上7:30左右，你会注意到身心能量会出现一个高峰。没错，如果你 consistently 在特定时间锻炼，你的自主神经系统会开始预期那个时间，你会开始在那个时间点左右感到能量增加。这不是想象出来的，而是真实存在的。

And so that's when my workouts tend to be best. But if I can't make a workout in the morning, I'll sometimes do it in the afternoon around two or 3PM, making sure however, that I don't consume so much caffeine before that workout, that it's going to disrupt my sleep. Now there's another feature of training, which is like sunlight, like meals, like socialization, physical exercise provides an entrainment mechanism that is a predictive mechanism for your so called autonomic nervous system that makes it such that at a given hour of the day that you normally train, so for me around 07:30AM or so, you'll notice that there's going to be a peak in physical and mental energy. That's right, if you work out at a given time pretty consistently, your autonomic nervous system will start to anticipate that timing and you'll start to feel an increase in energy around that time. That is not an imagined thing, it's a real thing.

我们称之为短期同步。这我可能会在Huberman Lab播客未来的完整剧集中探讨。但你会注意到，在你通常训练或跑步或随便你怎么称呼的时间左右，你会开始感到能量增加，你可以利用这一点去进行训练。但如果你没有机会训练，那么我认为如果当天晚些时候有机会，仍然完成那次训练是个好主意，否则你可能不得不提前到前一天或推迟到后一天，就像我们几分钟前谈到的，或者你可能不得不完全跳过。这里的重点是，如果你能安全地完成锻炼而不打乱夜间睡眠，完成锻炼总是最好的。

It's a short term entrainment as we call it. This is something that I'll probably visit in a future full length episode of the Huberman Lab Podcast. But what you'll notice is that around the time that you normally train or run or whatever you want to call it, you start to feel an increase in energy and you can leverage that by going ahead and training. But if you don't have the opportunity to train, then I do think it's a good idea to still get that training session in at a later time during the day, if you have the opportunity, otherwise you may have to slide it to the day before or the day after, as we talked about a few minutes ago, or you may have to skip entirely. The point here is that it's always going to be best to complete the workout if you can complete the workout safely and without disrupting your nighttime sleep.

我认为这才是最大的要点。我个人不会为了完成锻炼而牺牲睡眠和整体健康。偶尔，我会强迫自己早起，特别早，意思是我会牺牲通常能睡的几个小时。所以我通常早上6点或6:30左右起床，这取决于我什么时候睡觉，但有时如果那天要坐飞机，我会牺牲两个小时的睡眠来锻炼，我有时会这样做。然而，如果我非常疲劳，如果我接触过感冒和流感，感觉有点疲惫，那我就不会这样做，我会优先考虑睡眠。

I think that's really the biggest takeaway. I personally am not going to compromise sleep and my overall health in order to get workouts in. Every once in a while, I'll force myself to wake up, especially early, meaning I'll cash out a couple hours of sleep that I would normally get. So I normally get up around, I don't know, 6AM or 06:30, kind of depends on when I went to sleep, but sometimes I'll give up two hours of sleep to get a workout if I'm going to fly that day, I will sometimes do that. However, if I'm very fatigued, if I've been exposed to colds and flus, I'm feeling kind of rundown, then I won't do that, I'll prioritize sleep.

大多数时候我优先考虑睡眠，但有些场合我会优先考虑锻炼。我们每个人都有这些选择。我的建议是真正根据具体情况来看待事情，意思是作为个体的你，每天都要考虑前一天发生了什么，你压力有多大，睡眠多少，接触感冒和流感的情况，并注意你最近训练的强度。如果你在家庭度假，想有更多时间陪伴家人，你真的要牺牲与家人相处的时间来完成锻炼吗？老实说，我认为那可能是个坏主意，我觉得你应该优先考虑社交生活，这超级重要，但当然你也不想以损害身体健康为代价来优先考虑社交生活。

Most of the time I prioritize sleep, but there are those occasions in which I'll prioritize the workout. Each and all of us have those options. And my suggestion is to really look at things on a case by case, meaning you as an individual and on a daily basis, taking into account what happened the day before, how stressed you are, how much sleep you're getting, how much exposure to colds and flus, and to pay attention to how hard you've been training recently. If you're on a family vacation and you want more time with family, are you really going to compromise time with family in order to get your workouts in? I think that would be probably a bad idea, if I'm honest, I think you want to prioritize social life, that's super important, but then of course you don't want to prioritize social life to the detriment of your physical health.

所以这都是一种取舍。我在这里试图描述的是，再次回顾基础健身方案，那些有灵活性的地方，如果你愿意，你可以将锻炼推迟一天或提前一天，如果你愿意，甚至可以加倍训练，特别是如果你休息得很好，吃得很好等等。你也可以根据你有多少精力，睡眠多少，在一天中提前或推迟锻炼。当然还取决于你对自己有多严格。有些人就是非常严格。

So it's all a bit of give and take. And what I've tried to describe here is again, a recap of the foundational fitness protocol, the places where there's some flexibility, you can move workouts back a day or forward a day if you like, you could double up if you like, especially if you're getting great rest and you're well fed, etcetera. And you can also move the workout up or down in the day, depending on how much energy you have, how much sleep you've gotten. And of course how rigid you are with yourself. Some people are just really rigid.

他们完全持不可协商的立场。无论如何他们都要完成锻炼，因为他们觉得如果不这样做，就会脾气暴躁或者打乱计划。像我这样的人则试图完成锻炼。我会说大约85%到95%的时间我都能完成锻炼，偶尔会跳过，通常是因为生活压力、旅行或某种轻微疾病，比如感冒、流感之类的事情。

They are completely in the non negotiable stance. They get their workout in no matter what, because they feel as if they don't, then they're going to be grumpy or they're going to fall off schedule. Other people like me try to get the workouts done. I would say anywhere from 85 to 95% of the time I get those workouts done occasionally. Skip them typically because life stress travel or some sort of low grade illness, a cold or a flu or something of that sort.

我很少遇到这种情况，但确实会发生。这就是我如何回答如何在健身计划中建立灵活性的问题。我还应该提到，我非常相信周期化训练。所以我会进行为期四个月的较大重量训练阶段，重复次数在3到5次之间。

I get those pretty rarely, but they do happen. So that's really how I answer this question of how to build flexibility into one's fitness schedule. I should also mention that I'm a big believer in periodization. So I will do four month blocks of training heavier with the weights. So that's in the three to five repetition range.

然后接下来三到四个月的阶段，我会进行相对较轻的训练，通常重复次数在5到8次之间。再接下来的四个月阶段，我会使用8到15次的重复范围。偶尔我会混合训练方式——如果最近一直进行大重量训练，我可能会做一次较轻的训练；如果一直训练较轻，我可能会进行一次大重量训练。同样，不会过于死板。

Then another three to four month block will follow where I'm training slightly less heavy. So I'll typically be using anywhere from five to eight repetition range. And then for the next four month block, I'll be using somewhere between eight and fifteen repetition range. Every once in a while, I'll mix it up so that if I've been training heavy a lot, I might do a lighter workout or if I've been training lighter, I might do a heavy workout. Again, not super rigid.

我个人发现，在大部分时间（约85%-95%的训练以及全年范围内）对训练计划、重复次数和组数等保持严格和规范，效果会非常好。你能持续进步，而无需让自己和他人因训练上的极端刻板和强迫性而发疯。然后你当然可以享受那些休息日，享受日程安排的灵活性——因为是的，身体健康很棒，但除非你是运动员，尤其是职业运动员，否则健身的真正意义在于能够以更充沛的精力投入生活的其他方面。至少对我来说是这样。

I personally find that by being strict and rigid about the scheduling, the reps and the sets, etcetera, for most of the time, meaning about 85 to 95% of workouts and across the year that things just work out great. You'll make constant progress without having to drive yourself and everybody else crazy with extreme rigidity and compulsivity around training. And then of course you can enjoy those days off. You can enjoy the flexibility in your schedule because yes, physical fitness is wonderful, but unless you're an athlete, especially a professional athlete, really physical fitness is about being able to lean into other aspects of life with more vigor. At least that's what it's about for me.

而且我认为对大多数人来说也是如此。感谢您参加本次'问我任何事'环节的开头部分。要收听完整内容及未来各期'问我任何事'会话，并获得它们的文字稿、Huberman实验室播客标准频道的文字稿，以及别处未发布的优质工具，请访问hubermanlab.com/premium。提醒一下我们推出Huberman实验室播客高级频道的原因，主要有两点：首先是为标准Huberman实验室播客频道筹集支持（该频道当然仍会每周一完整发布），

And I think that's what it's about for most people. Thank you for joining for the beginning of this Ask Me Anything episode. To hear the full episode and to hear future episodes of these Ask Me Anything sessions plus to receive transcripts of them and transcripts of the Huberman Lab Podcast Standard Channel and premium tools not released anywhere else, please go to hubermanlab.com/premium. Just to remind you why we launched the Huberman Lab Podcast Premium channel, it's really twofold. First of all, it's to raise support for the standard Huberman Lab Podcast channel, which of course will still be continued to be released every Monday in full length.

我们不会改变标准Huberman实验室播客的形式或任何内容；其次是为研究提供资金，特别是针对人类（而非动物模型）的研究，我相信我们都同意人类是我们最感兴趣的物种。我们将专门资助旨在进一步开发心理健康、身体健康和表现方案的研究。这些方案将通过所有渠道分发，而不仅仅是高级频道，包括Huberman实验室播客和其他媒体渠道。这样做的目的是深入解答您的迫切问题，并让您有机会支持那些能提供此类答案的研究。如果您想注册Huberman实验室高级频道，费用是每月10美元，或预付100美元购买全年访问权限。

We are not going to change the format or anything about the standard Huberman Lab Podcast and to fund research, in particular research done on human beings, so not animal models, but on human beings, which I think we all agree is a species that we are most interested in. And we are going to specifically fund research that is aimed toward developing further protocols for mental health, physical health, and performance. And those protocols will be distributed through all channels, not just the premium channel, but through all channels, Huberman Lab Podcasts and other media channels. So the idea here is to give you information to your burning questions in-depth and allow you the opportunity to support the kind of research that provides those kinds of answers in the first place. If you'd like to sign up for the Huberman Lab Premium channel, again, there's a cost of $10 per month or you can pay $100 upfront for the entire year.

这将使您能够访问所有AMA内容，您可以提问并获得答案，当然也能看到其他人所有问题的解答。还会提供一些独家内容，例如AMA的文字稿，以及Huberman实验室播客节目中别处找不到的各种文字稿和方案。同时，您也是在支持心理健康、身体健康和表现方面的研究。

That will give you access to all the AMAs. You can ask questions and get answers to your questions. And you'll of course get answers to all the questions that other people ask as well. There will also be some premium content such as transcripts of the AMAs and various transcripts and protocols of Huberman Lab Podcast episodes not found elsewhere. And again, you'll be supporting research for mental health, physical health, and performance.

您可以通过访问hubermanlab.com/premium注册高级频道。再次提醒，网址是hubermanlab.com/premium。一如既往，感谢您对科学的关注。

You can sign up for the premium channel by going to hubermanlab.com/premium. Again, that's hubermanlab.com/premium. And as always, thank you for your interest in science.