必备知识：如何评估并全面提升你的体能 | 安迪·加尔平博士

欢迎收听《Huberman Lab 精华版》，在这里我们会重温往期节目，为你带来最有效、最实用的科学工具，助力心理健康、身体健康和表现提升。

Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance.

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科学教授。

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

现在，开始我和安迪·加尔平博士的对话。

And now for my discussion with Dr. Andy Galpin.

加尔平博士、教授，非常高兴你能来。

Dr. Professor Andy Galpin, super excited to have you here.

你在体能训练和针对特定目标与成果的优化方面，简直是一座巨大的知识宝库。

You're such an immense treasure trove of information on physical training and optimizing for specific goals and outcomes.

我或者任何其他人，应该如何评估自己的体能水平，真正判断自己是否已经达到应有的最佳状态，既为了健康也为了表现？

How should I, or anyone else for that matter, think about their level of fitness in terms of really assessing whether or not I'm as fit as I could be and should be, both for sake of health and performance?

说到运动，人们通常有两个主要目标。

When it comes to exercise, people generally have two major goals in mind.

第一个目标是达到某种外观。

Goal number one is achieving some sort of appearance.

就是说，我想变得壮一点，或者我不想太壮，或者我想变得精瘦。

This is, I want to be big, or I want to not be too big, or I want to be lean.

几乎每个人都会在意自己的外表。

There is an aesthetic component to almost everybody.

他们希望自己看起来是某种样子，或者不是某种样子。

They want to look a certain way or not look a certain way.

另一个目标是功能性，也就是说，我希望自己能有某种表现。

The other one is functionality, so I want to be able to perform a certain way.

当然，这个定义因人而异。

Now, again, that definition differs per person.

比如我想在力量上变得更强。

So I want to be better at strength.

我想在灵活性上变得更好。

I want to be better at mobility.

我想整天都精力充沛，诸如此类。

I want to be able to have energy throughout the day, whatever it is.

所以，大家既追求外形，也追求功能。

So there's some sort of appeal to aesthetic, and there's some sort of appeal to functionality.

在这两类目标里，我们得搞清楚，训练该往哪个方向走，才能既达到现在的健身和健康目标，又能长期保持下去。

So within both of those categories, we want to be in a position where we can understand, where do I need to go with my exercise training so that I can be as fit and as healthy and achieve these goals that I want now, as well as be in a position where I can maintain them for a long period of time.

这就把眼前的目标结合起来了，比如你只想深蹲大重量，或者想跑出最好的五公里成绩。

So this blends both immediate goals, so say you're just interested in squatting a lot of weight, say you're interested in running a 5K time, the best you want.

这些都无所谓。

It doesn't matter.

同时还要结合对长期健康的追求，希望一辈子都保持好状态，尽可能长久地实现这些目标。

It blends that with the desire to have a long wellness span, to be fit throughout life, to achieve all those things for as long as possible.

所以问题又回到：我怎么知道该重点练哪方面？为什么我没达到目标？或者怎么才能更有效地达到？

So then the question kind of comes back to saying, "Well, how do I know which area I need to focus on the most, and why am I not achieving these goals, or how can I get there more effectively?"

从大局来看，我们要明白，体能训练有几个主要组成部分，这些在所有目标里都是必需的。

And if we look at the big picture, we have to understand that there are several major components to physical fitness that are going to be required in all of these categories.

要达到这些，有几个关键要素必须做到。

And to achieve that, there are a handful of components that have to happen.

所以今天我想做的，就是在我们讨论的过程中，把那些概念具体讲清楚，然后介绍一大堆不同的方法。这些方法我们可以讲上几个小时，但我们会针对不同的目标，讲其中一部分。

So what I'd love to do today is, over the course of our discussion, is hit exactly what those concepts are and then cover a whole bunch of different methods, and we could do that for hours, but we'll cover a number of them for various goals.

通过锻炼，人们可以在身体上产生哪些主要的适应性变化？

What are the major adaptations that one can create in their body using exercise?

生理上的适应性变化，其实可以归纳为九个方面。

The physiological adaptations can be bucketed really into nine areas.

第一个，我称之为技能或技巧。

So the very first one is what I call skill or technique.

比如，跑步跑得更有效率。

This could be running more effectively.

或者练习一项技能，比如投篮、投掷器械、挥高尔夫球杆，诸如此类。

This could be practicing a skill like shooting a ball or an implement, swinging a golf club, anything like that.

我称之为技能发展。

I call that skill development.

第二个是速度。

The second one is speed.

所以这其实就是以更高的速度移动，或者以更好的加速度移动。

So this is simply moving at a higher velocity or with a better rate of acceleration.

这和下一个很相似，就是爆发力，爆发力等于速度乘以力量。

That's very similar to the next one, which is power, and power is speed multiplied by force.

接下来当然就是力量或强度了。

The next one then, of course, on top of that, is force or strength.

这两个词其实是一个意思。

Those are really synonymous terms.

你能多有效地移动某个东西？

How effectively can you move something?

不过，力量常常被误认为是肌肉耐力。

Now, this is often confused, strength rather, as muscular endurance.

我的意思是，力量真正衡量的是你能移动的最大重量，或者你一次能产生的最大力量。

So what I mean by that is strength truly is a marker of what's the maximum thing you can move, or it's the maximum amount of force you can produce one time.

第五个是肌肉肥大，这是我们第一次谈到外观，而不是功能效果。

Number five is muscle hypertrophy, and this is the first time now we're talking about an appearance rather than a functional outcome.

这是第一个纯粹看肌肉有多大的指标，也就是肌肉肥大或肌肉尺寸。

This is the first one that's just simply how big is your muscle, and that's muscle hypertrophy or muscle size.

接下来是肌肉耐力。

After that is muscular endurance.

这指的是你通常能完成多少次重复动作。

So this is how many repetitions you can typically do of a movement.

比如你能连续做多少个俯卧撑，一分钟内能做多少个仰卧起坐。

So think of how many pushups in a row you can do, how many sit-ups in a minute you can do.

这些通常是在五到五十次重复的范围内，而且几乎总是局部肌肉。

Things that are typically in five to 50 repetition sort of range, and it is almost always local muscle.

俯卧撑测试实际上就是你的三头肌、胸肌和三角肌能做多少次。

A pushup test is really how many reps that your triceps and pecs and deltoids can do.

这不是心血管耐力。

It is not a cardiovascular endurance.

也不是全身性的生理耐力。

It is not a global physiological endurance.

它通常只针对一个或几个肌肉群。

It's specific to typically one or a few muscle groups at a time.

所以这就是为什么你需要对每个部位做多项测试。

And this is why you have to do multiple tests for sort of every group there.

接下来，我们进入第七项，我称之为无氧能力。

After that, now we've moved into number seven, which is what I call anaerobic capacity.

这更接近于最大心率的概念。

This is more synonymous with maximum heart rate.

现在我们关注的不是单一动作或肌肉群，而是整体的生理极限。

And now we're actually looking at, rather than a single movement or muscle group, it is a total physiological limitation.

它指的是你在30到45秒，甚至可能长达120秒的全力运动中，能完成的最大工作量。

It is the maximum amount of work you can do in, say, 30 to 45 seconds, maybe even up to 120 seconds of all-out work.

想想经典的间歇训练那种类型。

Think of your classic interval type of stuff here.

也就是说，在最大强度下你能做多少功，同时会带来巨大的全身性疲劳。

So how much work can you do at a maximum rate where you're going to enter tremendous amounts of global fatigue?

接下来是最大有氧能力，这大概是在八到十五分钟的范围内，你会达到最大心率，同时也会达到真正的最大摄氧量。

Then next pass that is maximal aerobic capacity, and this is probably something like in the eight to 15-minute range, where you're going to reach probably both a maximum heart rate as well as a true VO2 max.

这和之前那个不一样，这个不是几秒钟就能达到的。

So that is different from the previous one, where you can't reach this in a matter of seconds.

要达到真正挑战最大摄氧量的状态，或者让它成为指标，确实需要几分钟的时间。

It simply takes multiple minutes to get to a position to where your VO2 max is actually going to be sufficiently challenged or an indicator there.

最后一个是第九项，我称之为长时间耐力，就是你能持续进行次最大强度的工作，长时间不间断，也不降低强度。

And then the last one, number nine, is what I call long duration, and this is just your ability to sustain submaximal work for a long period of time with no breaks, no reduction whatsoever.

这通常被称为稳态训练，或者很多人一想到所谓的有氧运动，就会想到这个。

This is often called steady-state training, or a lot of people just think of this when they think of, quote-unquote, cardio.

但你能持续运动，不休息、不改变、不下降，这是最后一项适应能力。

But your ability to continue movement without any breaks or change or drop is the last and final adaptation.

所以，如果看一个最低标准，通常是我们所说的20分钟，但更常见的是20到60分钟。

So really, if you look at a kind of a minimal number, there, it's generally 20 minutes of what we're looking for, but a more typical would be 20 to 60 minutes.

但超过这个时间，还是会受到长时间耐力的限制，也就是你持续工作的能力。

But anything past that would still be limited by your long-duration endurance, so your ability to sustain work over time.

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I'd like to take a quick break and acknowledge our sponsor, Eight Sleep.

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Eight Sleep makes smart mattress covers with cooling, heating, and sleep-tracking capacity.

确保你获得优质睡眠的最佳方法之一，就是确保睡眠环境的温度适宜。

One of the best ways to ensure you get a great night's sleep is to make sure that the temperature of your sleeping environment is correct.

这是因为，为了入睡并保持深度睡眠，你的体温实际上需要下降大约一到三度。

And that's because in order to fall asleep and stay deeply asleep, your body temperature actually has to drop by about one to three degrees.

而为了醒来时感觉精神焕发、充满活力，你的体温实际上需要上升大约一到三度。

And in order to wake up feeling refreshed and energized, your body temperature actually has to increase by about one to three degrees.

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I've been sleeping on an Eight Sleep mattress cover for nearly five years now, and it has completely transformed and improved the quality of my sleep.

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The latest Eight Sleep model is the Pod 5.

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This is what I'm now sleeping on, and I absolutely love it.

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It has so many incredible features.

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For instance, the Pod 5 has a feature called AutoPilot, which is an AI engine that learns your sleep patterns and then adjusts the temperature of your sleeping environment across different sleep stages.

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It'll even elevate your head if you're snoring, and it makes other shifts to optimize your sleep.

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If you'd like to try Eight Sleep, go to eightsleep.com/huberman to get up to $350 off the new Pod 5.

Eight Sleep 发货到全球很多国家，包括墨西哥和阿联酋。

Eight Sleep ships to many countries worldwide, including Mexico and the UAE.

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Again, that's eightsleep.com/huberman to save up to $350.

你能给我们讲讲你之前提到的九种不同的适应方式，并给我们一个评估自己在每种适应中水平的方法吗？

Can you walk us through the nine different adaptations that you mentioned earlier and give us a way to assess our level of adaptation in each of those nine?

好的。

All right.

我们要谈的第一个是运动技能。

The very first one we want to talk about is movement skill.

这主要是关于人体的运动，让你避免受伤，并且能尽可能长时间地继续训练。

This is really about human movement so that you stay injury-free and you can continue to train for as long as possible.

那么最低要求是什么呢？

So what are the minimum requirements?

如果你能找到一位高水平的物理治疗师或运动专家，那是最好的途径。

Now, if you can have access to a highly qualified physical therapist or movement specialist, that's the best route.

去找他们，让他们评估你的所有运动模式，比如过头推举、深蹲、跑步等等。

Go to them, have them identify all of your movement patterns, overhead pressing, squatting, running, all these things.

这是黄金标准。

That's your gold standard.

如果你想自己来，这里有一个非常简单的四步方案。

If you want to do it yourself, though, here's a very simple four-step solution.

我教这个的方法是逐个关节来看。

So the way that I teach this is I go joint by joint.

我主要关注几个大关节：肩膀、手肘、下背、髋部、膝盖和脚踝。

And so I think of this just as the major ones, your shoulder, your elbow, your low back, hip, knee, and ankle.

好的，你可以选一个能代表你日常训练的动作。

Okay, now what you can do is do a representative movement for you.

比如你经常卧推，那就用卧推来测试。

So if you bench a lot, use the bench.

如果你做引体向上，那就用引体向上。

If you do pull-ups, use the pull-up.

如果你练深蹲，那就做深蹲。

If you squat, do that.

我建议做上肢推、上肢拉、下肢推和下肢拉各一个动作。

I would recommend doing an upper body press, an upper body pull, a lower body press, and lower body pull.

比如俯卧撑、引体向上或划船、深蹲，再加上硬拉。

An example would be a pushup, a pull-up or a bent row, a squat, and then a deadlift.

然后录一个正面视角和一个侧面视角。

And record a frontal view and a side view.

每个角度大概做三到十次。

Probably do three to 10 repetitions per angle.

明白吗？

Okay?

要慢一点，控制好，然后你要注意四个关键点。

Slow and controlled, and you want to look for four key things.

第一，你要看对称性。

Number one is you want to look for symmetry.

对称性就是前后、左右，还有你的右肢和左肢。

So symmetry is front to back, left to right, and your right limb and your left limb.

如果它们不是完全同步，那没关系，但你要看的是，是不是一个比另一个更超前？

If they aren't moving perfectly, that's fine, but you want to see is one moving further ahead than the other one?

是不是一个转向一侧，而另一个没有？

Is one turning to the side and one's not?

是不是有一条腿在不停地抖动或者乱动？

Is one fidgeting and twitching around differently?

所以你要观察一下，确保他们身体是稳定的。

So you want to look just to check to see and make sure that they're stable.

第二点，你要看稳定性。

Number two, you want to look for stability.

关键指标就是，比如你做深蹲，如果膝盖开始发抖，那就说明稳定性有问题。

So key indicators here are things like if you can't go through a squat, a controlled squat where your knees don't start shaking, that would be an instability issue.

所以你能慢慢做这个动作吗？

So can you do the movement slow?

你能在最低点停住吗？停三秒、五秒或者十秒？

Can you pause at the bottom, maybe three seconds, maybe five seconds or 10?

你应该能完全控制这些关节的动作。

You should have complete control of that movement at all of these joints.

站起来的时候，你的髋部会不会往一边歪？

Are your hips sliding to one side when you stand up?

卧推的时候，是不是一个手肘离身体更近，另一个却往外张？

Is one elbow closer to your body when you're benching and the other one's more flared out?

我说的就是这些，对吧？

These are the things I'm talking about, right?

我不在乎它们应该是什么角度。

I'm not worried about what angle they should be at or not.

你只需要看有没有不对称或者不稳定的情况。

You're simply looking for asymmetries or instabilities.

好，再说一遍，当你往上推的时候，是不是有一个手肘开始乱晃、抖动，到处乱跑？

All right, so again, as you're pushing up, does one elbow start flipping and twitching and going all over the place?

第三点，我称之为“意识”。

The third one is what I call awareness.

很多动作技术上的问题，其实就是人们根本不知道。

There are a lot of movement technique issues that simply people don't know.

所以你会看他们做深蹲。

And so you'll watch them squat.

我上课的时候经常这么做。

I do this in my classes all the time.

我让一百个孩子在那儿做深蹲，你会看到一些糟糕的深蹲姿势，然后你只要告诉他们：“嘿，你意识到深蹲的时候脚跟应该一直踩在地上吗？”

I'll have 100 kids out there squatting, and you'll see some horrible squat technique, and then when you just tell them, "Hey, did you realize your heels are supposed to be on the ground at all times when you squat?"

他们就会说：“哦，好的。”

They're like, "Oh, okay."

然后他们就能纠正过来。

And they can correct it.

这其实不是动作上的缺陷。

It's not actually a movement flaw.

只是意识上的问题。

It was just simply an awareness.

我之前不知道，也没意识到在那个姿势下会发生这种情况。

I didn't know, and then I actually didn't realize that that was happening in that position.

所以我们希望所有的关节都能进行全面的活动范围训练，这是第四点。

So we want all of our joints to be going through a general full range of motion, which is number four.

所以，在深蹲的时候，脚踝这块，你的膝盖应该尽量往前超过脚尖，同时保持好姿势，脚掌平贴地面，保持三个接触点，整个脚掌都要踩实，而且不能影响其他关节。

So the ankles, during a squat, your knee should be able to go as far over your toe as possible while maintaining good position, your feet flat on the floor, your three points of contact, your whole foot foot, and you're not compromising another joint.

所以你要关注的就是这四点：对称性、稳定性、意识，还有每个关节在每个动作中的活动范围。

So that's all you're going to look for, those four things, symmetry, stability, awareness, and range of motion through each joint, through each movement.

一般来说，你只需要一两次动作，几秒钟就能把这些都看清楚。

You can generally kind of clear these things in one or two repetitions in a couple of seconds.

我只看四种情况：完全不行、根本做不了、有小瑕疵、或者基本接近标准。

I just look for absolutely terrible, can't do it at all, minor flaw, or pretty close to good.

这就是我关注的全部。

That's really all I'm looking for.

所以我的评分标准是零分、一分、三分。

So my scoring system is zero, one, three.

零分就是你不应该做这个动作，因为你急性受伤的风险很高。

Zero is you're not going to do this exercise because you're at a very high acute risk.

可能明天做第一次就会受伤。

You might get hurt on rep one tomorrow.

得一分的话，就是这里有个小问题。

A score of one is there's a minor flaw here.

我们大概可以做，但要注意负荷和训练量。

We can probably do it, but we need to be cautious of load and volume.

另一种情况是，动作可能完美，也可能不完美，但可以按合理的方案去做。

The other one is maybe it's perfect, maybe it's not, but go ahead and sort of do it on a reasonable protocol.

你会没事的。

You'll be fine.

所以，这基本上就是你需要做的，一种零成本的方法，用来评估你在任何训练中的动作质量。

So that's generally what you would need to do is a cost-free method of identifying good movement technique within any of the things that you would do.

那速度呢？

What about speed?

其实我觉得这个不是大多数人应该测试的。

I actually don't think this is one most people should test.

如果你是高水平运动员，我们可以跑40码冲刺，或者如果你练举重，可以用杠铃上的速度传感器做其他测试。

If you're a high-performance athlete, we can run a 40-yard dash, or we can do some different things with a velocity transducer on a barbell if you're a weightlifter or something.

对大多数人来说，纯速度其实就是最大速度或者加速度，我们通常从这两个方面来分解。

For most people, pure speed is really maximum velocity or acceleration are kind of the two ways we break it down.

一般来说，这个不太需要测试。

It's generally not that necessary to test.

那第三个，力量呢？我记得你之前跟我说过，力量就是速度乘以力，对吧？

What about number three, power, which I believe before you told me was speed times force?

这个不用花钱的测试方法就是简单的立定跳远。

The cost-free version here is a simple broad jump.

就是站好，正常姿势，然后尽可能往前跳，量一下从起点到你落地时脚后跟的距离。

So this is stand, normal position, jump out as far in front of you as you possibly can, and measure the distance between where you started and the back of your heel where it lands.

一个非常基本的参考标准就是你的身高。

A super basic number to look for there is your height.

也就是说，你应该能跳到和你身高差不多的距离。

So you should be able to broad jump how tall you are.

如果你身高5英尺5英寸，那你应该能跳到5英尺5英寸，6英尺5英寸，以此类推。

If you're 5'5", you should hit 5'5", 6'5", et cetera.

这个标准对女性来说会稍微降低一点，大约降低15%。

That's going to ratchet down A little bit, about 15% for females.

女性总体上就是没有男性那么强的爆发力，所以你需要把这个标准稍微调低一些。

They just simply don't have the power in general that men have, and so you're going to want to bring that down a little bit.

但这只是一个粗略的参考数字。

But it's a very crude number.

如果你看看高水平的NFL球员，如果他们身高六英尺，他们能跳九到十一英尺远。

If you were to look at a high-performance NFL player, if they're six feet tall, they're going to be jumping nine to 10 to 11 feet.

我们在这个测试中并不是追求最佳表现。

We're not looking for optimization in this particular test.

你要关注的是那些警示信号。

What you are looking for are red flags.

如果你能跳出自己身高的距离，那就完全没问题了。

If you can jump your body height, you're going to be just fine.

需要说明的是，这里没有助跑。

To clarify, there's no running approach here.

你要站在一个静止的位置。

You're going to stand at a still.

对，你可以随意摆动、弹跳，想怎么动都行。

Yeah, you can swing, bounce as much as you'd like to do.

然后你会向前跳出去。

You're going to projectile off.

所以你要测量从你的脚尖到落地时最后面的点的距离，基本上就是站在线后面，然后量你落地时最后面的位置。

So you're going to measure the distance from the tip of your toe, so basically stand behind the line, and then the furthest point back where you land.

所以基本上，是取最差的成绩，不是最好的，因为你的脚不会对称落地。

So basically, the worst possible score, not the best possible, because your feet won't land symmetrically.

可能一只脚会稍微远一点。

One's probably going to be a little bit farther.

就用你后脚跟最后面的点来算。

Just use the furthest point back of your back heel and go from there.

那力量方面呢？

What about strength?

所以力量真的很重要。

So strength is really important.

你需要在多个方面测量它，我们先从握力开始。

You need to measure this in multiple areas, and we'll start off with grip strength.

有两种方法可以测。

You can do this in two ways.

你可以买一个握力计。

You can buy a hand grip dynamometer.

现在这种握力计价格大概在20到100美元之间。

Now, these are anywhere between $20 to $100 anywhere.

其实以前我上学的时候，这些要几百美元，现在随便在哪个网站上花25美元就能买到。

These actually used to be, when I was in school, hundreds of dollars, and now you can literally buy them on any website for 25 bucks.

所以严格来说，这不算零成本。

So technically, that's not cost-free.

我知道你一直强调零成本方案，但25美元，我觉得基本可以算零成本了。

I know your whole thing about the cost-free protocols, but 25 bucks, I'm calling that basically cost-free.

你可以买一个来测试，那是个小设备，你握住它用力挤压，然后左右手都要测。

You can bring that in and test that, and that's just a little device where you're going to squeeze, and you're going to do-- And I would do your right hand and your left hand.

它会给你一个以公斤为单位的数值。

They're going to give you a value in kilograms.

你至少要达到40公斤的最低标准。

You want to look for something like a minimum score here of 40 kilograms.

理想情况下，超过60公斤就很不错了。

Ideally, you're up past 60, would be a really good spot to be in.

你要确保左右手的差异不超过10%。

You want to make sure that there's no less than 10% variation between your left and right hand.

在这个测试中，你的非惯用手其实不应该弱太多。

Your non-dominant hand actually shouldn't be that much weaker in this test.

所以很多时候你会发现，非惯用手反而可能更强，因为惯用手更多用于精细动作，比如写字之类的。

So what you'll actually see a lot of times is the non-dominant can be oftentimes stronger because the dominant hand is more for movement precision, writing, things like that.

如果你是男性，握力测试低于40公斤，那我们就需要训练这个了。

If you are a male and you're under 40 kilograms on a hand grip dynamometer, we're going to need to train that.

如果是女性，标准也不会低太多，但大约35公斤是临界点。

If you're a female, it's not that much lower, but about 35 kilograms is the cutoff point.

另一个可以做的测试就是悬垂。

Another one that you can actually do is just a dead hang.

你可以抓住任何一根杠，最好是细到能让你整个手都握住的。

So you can hold onto any bar, ideally one that is thin enough to where you can wrap your whole hand around it.

比如去健身房，随便找一个引体向上杠或者架子跳上去。

Something like going to the gym and jumping on any pull-up bar or pull-up rack.

一般来说，我们应该能至少悬挂30秒，这是我们的目标。

In general, we should be able to hang for a minimum of 30 seconds, is what we're looking for.

30到50秒算不错，但可能还能更好。

30 to kind of 50 seconds is my good, but we could probably get better here.

如果你能轻松超过60秒，我通常就很满意了。

If you're cruising above 60 seconds, I'm generally pretty happy.

不过，如果你体型特别大，这个标准就不完全适用了。

Now, if you are exceptionally large, this thing doesn't scale perfectly.

如果你有240磅，即使你很瘦，要挂住240磅的体重也很难。

If you're 240 pounds, and even if you're lean, it's just hard to hang and hold 240 pounds.

反过来，如果你只有145磅，即使你不健康，你也能挂很久。

Conversely, if you're 145 pounds, even if you're unhealthy, you're going to be able to hang for a long time.

毕竟那点重量不算什么。

It's just not that much weight to carry.

所以这些只是大概的起始数字。

So just rough numbers to start off with.

我想快速插播一下，感谢我们的赞助商AG1。

I'd like to take a quick break and acknowledge our sponsor, AG1.

AG1刚刚推出了他们的最新配方，叫AG1 Pro，现在订阅首单可以额外享受20%的折扣。

AG1 just launched their newest formulation, called AG1 Pro, and right now you can get an extra 20% off your first subscription.

AG1在原有经过临床验证的配方基础上，也就是维生素、矿物质、益生菌和适应原的混合物，新增了三种重要成分：一水肌酸、HMB钙和肌肽锌。

AG1 takes the clinically backed AG1 formula, which is a blend of vitamins, minerals, probiotics, and adaptogens, and adds three important new ingredients, creatine monohydrate, calcium HMB, and zinc carnosine.

它含有五克一水肌酸，有助于增强肌肉力量和运动表现，同时促进大脑健康；HMB钙有助于肌肉恢复，减少肌肉分解；肌肽锌则有助于支持和改善肠道内壁。

It has five grams of creatine monohydrate to support muscle strength and performance, along with brain health, calcium HMB to support muscle recovery and reduce muscle breakdown, and zinc carnosine to support and improve the lining of your gut.

其中一些成分，我以前就是单独在吃的，不在AG1配方里，所以现在看到它们都出现在新的AG1 Pro里，我觉得特别好。

Some of these ingredients I personally was already taking separate from the AG1 formula, so it's great to see all three of them now in the new AG1 Pro.

你可能知道，我大概14年来每天都吃AG1。

As you may know, I've been taking AG1 every single day for about 14 years now.

也就是说，我早就开始每天吃它了，那时候我甚至还不知道播客是什么。

That means I discovered it and started taking it daily long before I even knew what a podcast was.

我一直在吃，也一直在播客里推荐它，因为它确实是个很好的配方，现在AG1 Pro让这个配方更好了。

I continue to take it and back it here on the podcast because it is an excellent formula, and it's now even better with the AG1 Pro formula.

限时优惠，你去drinkag1.com/huberman，用优惠码Back2Routine，第一次订阅AG1 Pro就能额外享受八折优惠。

For a limited time, you can get an extra 20% off your first subscription to AG1 Pro by going to drinkag1.com/huberman and using the code Back2Routine.

注意，Back2Routine里的Back是数字2那个back。

So that's with a numeral two, Back2Routine.

直接去drinkag1.com/huberman就行。

Just go to drinkag1.com/huberman.

所以，这就是握力。

So that's grip strength.

那身体其他部位的力量呢？

What about strength elsewhere in the body?

如果你想的话，可以做上肢力量测试，虽然严格来说我们不常做这个。

You can do an upper body strength test if you would like, although it's not technically something we do very often.

我通常更感兴趣的是腿部伸展测试，我喜欢这个的原因是，杠铃深蹲更好。

What I'm generally more interested in is a leg extension test, and the reason I like this is a back squat is better.

杠铃深蹲——你看，那是我的拿手好戏。

A barbell back squat is-- Look, that's my jam.

那是我的生活，对吧？

That's my life, right?

它只是对技术要求很高，而且很有挑战性。

It's just very technically demanding, and it's challenging.

你需要保护者。

You need spotters.

你需要舒适感。

You need comfort.

这里面涉及的东西很多。

A lot goes into this.

所以对普通人来说，腿屈伸测试是比较标准化的。

So for the average person, a leg extension test is fairly standardized.

不用担心技术问题，大家可以直接上手做。

You don't have to worry about technique, and people can just get into it and go.

所以你要看的是几个需要达到的标准。

And so what you want to look for there is a couple of standards you want to hit.

再说一遍，一个很简单的答案就是自身体重。

Again, a very simple answer here is body weight.

你能用自身体重做腿屈伸吗？

Can you do a leg extension with your body weight?

这是一个相当不错的水平，你应该达到。

That's a pretty good number you want to be at.

如果你超过40岁，每过十年，这个标准可以降低大约10%，你仍然处于一个相当不错的位置。

If you go up in age past age 40, every decade, that can come down about 10%, and you'll still be in a pretty good slot.

所以如果你50岁，体重170磅，能做到160磅，那就已经很不错了。

So if you're 50 years old, and you're 170 pounds, if you can do 160, you're in a pretty good sort of spot.

然后，同样地，40岁以后每过十年，再往下调10%就行。

And then you can just, again, take it down about 10% every decade after 40.

这些力量测试，不一定非得做到严格意义上的最大重量一次。

Any of these strength tests, they don't have to be done to a technical true one-rep max.

你可以用所谓的重复次数换算公式。

You can use what are called repetition conversion equation.

就是选择一个你觉得接近你最大重量的负荷，然后尽可能多做几次。

So put on a load that you think is kind of close to your maximum, and just do it for as many reps as you can.

只要总次数不超过五次，你就可以上网，随便找个计算器输入数据，它会告诉你：“好的。

As long as it's under five reps total, you can then actually go online and enter that into any number of calculators anywhere, and it will tell you, "Okay.

你做了三次，每次200磅。

You did three repetitions at 200 pounds.

你的最大重量大概是215磅。”之类的。

Your one-rep max is probably 215," or whatever.

所以有估算公式。

So there's estimate equations.

如果你不想花时间，或者你不太敢真的去测自己的最大重量，那就找一个接近的重量，尽量多做几次，然后上网查。

So if you don't want to spend the time or you're not truly comfortable absolutely going to your true one-rep max, just get to a number that's fairly close and do as many as you can, and then go online.

再说一遍，网上到处都是最大重量估算公式。

Again, one-rep max estimator equations are everywhere.

如果你做的次数超过五次左右，这些公式的准确性就会开始下降。

If you get past five repetitions or so, the accuracy of those equations starts going down.

所以别拿个重量做十二次，然后想算出你的最大重量是多少。

So don't put on something and go, "I did 12 reps of it," and then try to figure out what your one-rep max.

那样会接近，但不会太准。

It'll get close.

一旦超过那个次数，准确性就会越来越差。

You start moving past that, you're just getting worse and worse and worse accuracy.

如果这两种方法都不行，我还很喜欢另一种，就是前蹲或者高脚杯深蹲的静力保持。

If neither of those are an option, another one I like a lot here Is simply a front squat or a goblet squat hold.

所以你要在胸前抱一个重量，壶铃在这里很好用，哑铃也可以，重量大约是你体重的一半，然后下蹲到最低点，试着保持这个姿势大约45秒。

So you're going to hold a weight in front of your chest, whether a kettlebell is great here, a dumbbell is fine here, and you want to hold about half of your body weight, go all the way to the bottom position, and try to hold that for about 45 seconds.

所以这能很好地反映你的姿势，第一点。

So it's a pretty good indicator of, number one, your position.

在这么大的负荷下保持那么久，很难保持错误的姿势，同时也能考验核心力量和腰部稳定性。

It's hard to be in a bad position for that long at that load, as well as core strength and low back stability.

这比腿屈伸更难，但实用得多，而且能让你了解很多方面，不仅仅是股四头肌。

It's more difficult than the leg extension, but it's quite a bit more functional, and it's going to give you insight into a lot more areas than just the quadriceps.

所以就是在深蹲底部保持45秒——

So 45 seconds down at the bottom of the squat-

对。

Yep

……然后回到站立姿势。

... and then returning to a standing position.

对。

Yep.

如果你没法站起来，我其实不太担心。

And if you can't do the return, I actually am not that worried.

只要你能在45秒内保持那个好姿势，没有技术变形，那就已经很不错了。

But as long as you can hold that good position without a technical breakdown in that 45 seconds, that's a really good spot.

作为入门，我建议用你体重的三分之一，坚持30秒。

As an intro, I want a third of your body weight for 30 seconds.

关于力量训练，有几点需要注意。

It's important to add a couple of caveats to the strength training stuff.

我想强调两点。

So there's two that I want to do.

第一，这些训练都假设你的技术动作已经很熟练了。

Number one, these are assuming you are technically proficient.

所以，如果你对自己的技术动作还不放心，就不要做任何力竭或最大力量的训练。

So I don't want you to do any exercise to exhaustion or to maximum strength if you're not comfortable with your technique.

所以请根据你的情况适当调整。

So adjust these accordingly.

如果你不习惯做前蹲，那就做腿屈伸。

If you're not comfortable with the front squat, do the leg extension.

如果那个也不习惯，就换别的动作。

If you're not comfortable with that, do something different.

所以我们绝不想在可能导致严重急性损伤的情况下进行最大力量测试。

So we never want to utilize maximum testing if it's going to come with a consequence of serious acute injury.

这是最重要的一点。

So that's the most important flag.

第二点是，你的热身方案会极大地影响你的实际测试结果。

The second one is your warm-up protocol will have a huge effect on your actual results.

所以每次做这些测试时，尤其是如果你打算以后再做一次同样的测试，一定要确保热身方案是标准化的。

And so whenever you do these tests, especially if you're going to do a test and then a test again down the line, you want to make sure that that warm-up protocol is standardized.

那增肌呢？

What about hypertrophy?

这里你要注意的是，增肌有审美方面的考量。

So the thing you want to pay attention to here is you have the aesthetic portion of hypertrophy.

这完全取决于你自己。

That's entirely up to you.

没有固定的道理。

There is no rationale.

你可以自己决定你觉得好看或不好看。

You can decide what you feel like looks good or doesn't look good.

那不重要。

That's irrelevant.

你需要有足够的量，低于这个量对你的健康有害，不管你的目标是什么。

There is a sufficient amount you need to have, where below that is detrimental to your health, regardless of your outcomes.

所以最好的方法有几种。

And so the best way to do this is a couple of ways.

任何体成分测试都能做到这一点。

Any sort of body composition test can do this.

比如通过像DEXA扫描这样的扫描，这是金标准，或者其他生物电阻抗方法，或者其他方式。

So whether this is a scan, through like a DEXA scan, which is a gold standard, or other ways of bioelectrical impedance, or other ways.

所以有很多不同的测试可以做，结果都挺接近的。

So there's a ton of different tests you can get that are pretty close.

好的，当你做DEXA扫描时，要注意一个叫FFMI的数字，就是去脂体重指数。

Okay, so what you want to pay attention to when you get a DEXA scan is a number called FFMI, and so that stands for Fat-Free Mass Index.

你可以再看一下，网上有很多计算器。

So you can look at, again, any number of online calculators.

这些都是标准化的，所以在哪里查其实无所谓。

These are all standard, so it doesn't actually matter where you pull them up.

你不用担心查到的结果准不准或者怎么样。

You don't have to worry about looking it up and whether or not it's right or not, or something.

这个数字会告诉你肌肉量是否足够。

And so that's going to actually tell you if you have sufficient muscle mass.

一般来说，你要看的数字是，如果你是男性，FFMI应该在20或以上。

And so a number you want to look for, in general, is something like if you're a man, your FFMI should be something like 20 or higher.

如果你是女性，大概在18左右。

If you're a woman, you want to look for something like 18.

所以这些就是目标值。

So those are the targets.

如果你是男性，超过24、25的话，那肌肉量就相当多了，前提是你体脂比较低。

If you get past 24, 25 for a man, that's a lot of muscle mass, assuming you're reasonably lean.

不过，如果你的FFMI是24、25，但体脂率是40%，那你其实只是块头非常大。

Now, if your FFMI is 24, 25, but your body fat is 40%, you're actually just a very, very large individual.

你的状态并不好。

You're not in a great spot.

所以当我们说这些数字时，是假设男性体脂率大概在30%以下，女性在35%以下。

So when we say these sort of numbers, it's the assumption that you're probably sub-30% body fat for a man and sub-35 for a woman.

所以这些就是参考数字。

So those are the numbers.

网上有计算器。

There are online calculators.

你只需要知道你的总体重、体脂率和身高就行了。

All you really need to know is your total body weight, your body fat percentage, and then your height.

你输入这三个数字，它们就会告诉你你的FFMI分数，并且会修正出一个调整后的值。

You can enter those three numbers, and then they'll tell you your FFMI score, and it'll correct for an adjusted value.

然后大多数计算器还会告诉你评分标准，比如好、一般、差等等。

Then most of those will actually tell you the grading rubric, and then it's like good, average, bad, et cetera.

但这就是我们参考的数值。

But those are the numbers we look at.

如果你是男性，低于17；女性，低于15，那我们就进入了肌肉量严重不足、对身体造成明显损害的区间。

If you are, as a man, sub-17, as a woman, sub-15, now we're in an area of pretty severe physiological detriment for insufficient muscle.

那肌肉耐力呢？

What about muscular endurance?

你是不是要告诉我该去做靠墙静蹲了？

Is this where you're going to tell me I need to do wall sits?

这个其实挺不错的。

So this is really nice.

你可以做很多种测试。

You can do any number of tests here.

标准平板支撑。

A standard plank.

你能保持前平板支撑60秒吗？

Can you hold a front plank for 60 seconds?

你能保持侧平板支撑45秒吗？

Can you hold a side plank for 45 seconds?

如果你能做俯卧撑，对于一般男性来说，我们应该能轻松连续做25个以上。

If you're able to do a pushup, we want to be able to do, again, for a general male, we should have no problem doing 25-plus consecutive pushups.

这要求顶部肘部完全锁定，底部胸部完全触地或接近触地。

This would be a full, complete lock out of the elbows on the top and a full chest touch, or close to it, at the ground.

你可以用不同的方式做。

You can do it different.

其实怎么都行，但如果你想记录进步，从测试前到测试后保持标准一致就好。

It doesn't really matter, but just keep it standard from your pre-test to your post-test if you're trying to mark progress.

那女性呢？

And for females?

所以对这些人群来说，标准会稍微降低一些。

So for those folks, that's going to scale down a little bit.

基本上，女性以15个为基准，就像男性以25个为基准一样，我希望看到超过15个。

So basically, you're looking at 15 as that marker, like 25 was for the male, where I want to see above 15.

如果能做到，那就没问题。

And if I do, we're good.

5到15个之间属于一般水平。

Anything between 5 to 15 is the number of like, okay.

如果低于5个，通常说明有些问题；如果从1个降到0个，那0个就是问题了。

If you're sub-5, we generally have some problems, and if that is different between one and zero, then zero is a problem.

所以我们应该能做到这个标准。

So we should be able to do that.

另一种评估肌肉耐力的方法是，直接采用五分钟前那次谈话中你做的力量测试。

The other way to assess muscular endurance is take the exact strength test you did from the talk five minutes ago.

你当时做的是哪个？

Which one did you do?

把重量加到75%，然后尽可能多做几次。

Load that to 75%, and then do that for as many repetitions as you can.

这是衡量肌肉耐力的一个非常好的指标。

And that is a tremendous barometer of muscular endurance.

所以如果你在腿屈伸测试中能举起200磅，那就用75%的重量，尽可能多做几次。

So if you were able to do 200 pounds on your leg extension test, put 75% on that, and do that as many repetitions as you can.

你要看能不能超过八次。

You want to look for more than eight repetitions.

如果低于八次，那说明你的肌肉耐力有问题。

If you are below eight repetitions, then we have a muscular endurance problem.

那无氧能力呢？

What about anaerobic capacity?

这个就更难测了。

This one's more challenging.

要么你得去实验室做像温盖特测试那样的项目。

You either have to go to a laboratory and do something like a Wingate test.