健身工具包：优化身体健康的方案与工具

我觉得这绝不是巧合，事实上根本不是巧合，因为当你进行大重量、低次数的训练时，你是在激活肌肉中不同的生理机制。

And I do not think that's a coincidence, in fact, it's not a coincidence, it's because when you are training very heavy or in the heavier range, lower repetitions, etcetera, you're tapping into different processes in those muscles.

所以当你周日去远足，或者像你接下来会听到的，周五进行高强度间歇训练时，你会发现：在某些月份进行大重量训练时，这些训练的感觉会和你进行中等次数训练的月份截然不同。

So when you head out for that long Sunday hike, or as you'll soon hear, whereas on Friday, you're going to do high intensity interval training, What you'll notice is during certain months of weight training, when you're training more heavy, those workouts will feel, literally will feel different than they will during the months when you're doing moderate repetition work.

我不是专业运动员，也不像一些朋友那样参加马拉松或铁人三项，但我真的很佩服他们。

I am not a competitive athlete, I'm not running races or triathlons like some of my friends, I'm very impressed by them.

我只是想全面提升心肺功能、整体力量和肌肉增长，在需要的地方增肌，在其他部位维持住现有的肌肉量。

I'm really just trying to get overall cardiovascular fitness, overall strength, overall hypertrophy where I need it, maintain muscle size and etcetera in muscle groups where I'm just trying to maintain.

这其实就是我的目标。

That's really my goal.

所以我并不是为了单一的运动表现来优化这些训练，不过稍后我们会聊到，如何调整这个方案中的某些变量，比如更侧重增肌，或者更侧重耐力。

So I'm not trying to optimize any of these workouts for any one performance feature, but in a little bit, we'll talk about how you can change various aspects that is variables of this protocols in order to say, for instance, really emphasize hypertrophy or really emphasize endurance.

好，我所说的标准耐力训练通常安排在周日，我说‘标准’，是因为大多数人一听到‘耐力’，就会想到持续重复某个动作或运动的能力。

Okay, so with what I would call a standard endurance workout done on Sunday, and I say standard because most people, when they hear endurance, they think of the ability to endure, to continue in a repeated movement or exercise over some period of time.

周日做完耐力训练，周一再练腿部，这样你就能很有信心地迎接新的一周。

With that workout done on Sunday and then with the leg workout done on Monday, you can feel really good about how you're heading into the week.

不过，周一练完腿之后，我发现第二天再做有氧运动，要么效率很低，要么根本没法让我彻底从腿部训练中恢复过来。

However, after training legs on Monday, I experienced that doing cardiovascular workouts the next day is either inefficient or at least doesn't really allow me to completely recover from my leg workout.

我知道有些人一听这话就会觉得不以为然，实际上确实有不少很出色的研究表明，适当进行有氧运动并不会影响力量、速度或肌肉增长的提升，反过来也一样。

Now, I realize that some people are going to immediately scoff at that, and in fact, there are really beautiful papers out there talking about how one can actually do a fair amount of cardiovascular exercise without interfering with their strength and speed and hypertrophy improvements and vice versa.

事实上，之前在和博士的播客里提到过一篇非常棒的综述。

In fact, there's a terrific review that was mentioned on the podcast with Doctor.

安迪·加尔平。

Andy Galpin.

我会在节目里提供这篇由梅拉克和巴格利撰写的综述的引用、参考链接，它深入探讨了力量训练和耐力训练之间是否存在相互干扰的问题。

This is a review that will provide a citation to and a reference and a link to, which is the review by Merak and Bagley, which talks about whether or not there's interference between strength and endurance workouts.

如果你感兴趣，这篇综述非常值得一读。

Really interesting review if you want to peruse that.

但话说回来，我还是倾向于把周二定为不进行有氧、也不做抗阻训练的日子。

But with all that said, I like to take Tuesday as a no endurance, no resistance training day.

但这并不意味着我那天就完全不动，什么都不做。

But that doesn't mean that I'm not doing anything for my overall health and fitness.

星期二我会做一系列冷热交替的护理。

On Tuesdays, I do a series of heat cold contrast.

也就是说，我会先让自己变得非常热，然后再让自己变得非常冷。

In other words, I get really, really warm and then I get really, really cold.

反复地先热得不行，再冷得不行。

I get really, really warm and I get really, really cold repeatedly.

我是通过进桑拿房来实现的。

And the way I do that is by getting into a hot sauna.

对我来说，桑拿非常烫，但我已经慢慢适应了高温环境。

So for me, that's really hot, but I've built up my heat conditioning.

所以你们千万别贸然模仿，除非你已经能耐受高温了。

So please don't do this unless you've built up your ability to withstand heat.

我会在里面待大约二十分钟，有时十五分钟，但通常是二十分钟，然后出来，马上跳进冰浴或者冷水浴，水温大概在七到十摄氏度之间。

And I'll get in for about twenty minutes, sometimes fifteen, but usually twenty minutes, then I get out and then I will get into an ice bath or a cold water bath that's about 45 to 50 degrees Fahrenheit.

同样，别进太冷的水，免得身体受不了。

Again, don't get into water that's so cold that you go into shock.

我会告诉你什么样的冷刺激适合你，以及怎么判断。

I'll explain what a good cold stimulus could be for you and how to determine that.

如果没条件用桑拿和冰浴，出门旅行时我就用热水泡澡，然后交替冲冷水，热水泡澡、冷水冲，来回交替。

Or if I don't have access to my sauna and my ice bath, what I can do if I'm traveling is I will take a hot bath and then alternate with cold shower, hot bath, cold shower.

想用热水泡澡配冰浴，除非你有两浴缸，不然很难操作。

It's hard to do hot bath, ice bath, unless you have two baths.

我没住过哪家酒店有两个浴缸，至少我从来没遇到过，不过我相信肯定有。

I don't know any hotel rooms, at least I've never stayed in one that has two baths, although I'm sure they're out there.

但对我来说，这就算热冷交替了。

But for me, this is heat cold contrast.

今天主要讲两件事。

And really what this day is about is two things.

第一，我想加快之前腿部训练后的恢复速度。

First of all, I'm trying to accelerate recovery from the leg workout I did previously.

第二，如果你听过我们《休伯曼实验室播客》里关于主动热暴露的那期，或者关于主动冷暴露的那期，我就讲过热和冷的好处，也详细聊过怎么安全地获取热刺激。

Also, if you listen to our episode of the Huberman Lab Podcast about deliberate heat exposure, or you listen to our episode of the Huberman Lab Podcast about deliberate cold exposure, I talk about some of the benefits of heat and cold, and I get into a lot of details about how you can access heat.

你可以泡澡，可以用桑拿，甚至洗个热水淋浴也行。

You can do baths, you can do saunas, you can even take hot showers.

如果你什么都没有，也可以用垃圾袋从脖子以下把身体裹起来——别不信，摔跤运动员以前就这么干，再穿上运动服去跑步，一样能让你暖和起来。

If you don't have access to any of that, you could even wrap your body from the neck down in garbage bag, plastic garbage bags, believe it not, wrestlers used to do this, put on some sweats and go running, that'll get you warm.

不过要注意别 overheating，之后再冲个冷水澡。

Again, be careful not to overheat and then you can get into a cold shower.

方法有很多，看你预算和手头有什么条件。

So there's a lot of ways depending on your budget and what you have access to.

我不用冷冻舱那种低温疗法，太难找，也太贵了。

I don't use cryo, these cryotherapy chambers, They're hard to find, they're expensive.

我平时就用桑拿和冰浴，一般做三到五轮，每轮热二十分钟，冷五分钟。那冷水到底该多冷？

Again, I use sauna and ice bath and I will do anywhere from three to five rounds, which is a lot, anywhere from three to five rounds of heat for about twenty minutes and cold for about five How cold should the cold be?

关于这个，我们在关于主动冷暴露的那期节目里讲过了。

We covered this in the episode on deliberate cold exposure.

这里有个简单的参考标准。

Here's a general rule of thumb.

水温要冷到让你很想出来，但又不能冷到危险的程度。

It should be cold enough that you really want to get out, but not so cold that it's unsafe.

每个人的情况都不一样。

And that will vary from person to person.

所以我没法给你一个简单的标准答案。

So I cannot give you a simple prescriptive there.

加热也是同样道理，要热到你出汗、想出来，但又不能热到伤身或危及生命。

Same thing with the heat, hot enough that you're sweating and that you want to get out, but not so hot that you're running the risk of injuring yourself or killing yourself.

这一点也因人而异。

And again, that will vary from person to person.

所以你得慢慢来，小心行事，根据实际感受逐步调整。

So you have to build up slowly, be careful and build up empirically.

我通常在周二做这个，主要是为了加速恢复，而且很明显，这对心血管有好处，甚至可能对大脑也有益——因为大脑需要大量血液供应，需要源源不断地输送营养、排出代谢废物。热疗能促进这个过程，所以我做这个是为了改善心血管功能和大脑健康。而冷热交替就像一个增强器，让这个效果更明显：冷的时候血管收缩，热的时候血管扩张，这样就把整个循环机制推到了极致，而这本质上是一个神经调控的过程。

I do that on Tuesdays, again, as a way to accelerate recovery and because it's very clear that there are cardiovascular benefits, maybe even benefits for the brain related to the cardiovascular benefits, because of course the brain needs a lot of blood flow and needs a lot of nutrients and other things flowing into and out of there, debris out and nutrients and other things into the brain, heat can help accelerate that or improve that, and so I'm doing that to improve cardiovascular function, improve brain health, and then the cold contrast provides a sort of accelerator on that or an amplifier, I think is the better way to phrase it, on that process because in the cold you get vasoconstriction and then in the heat you get vasodilation and so you're maximizing that process, which is actually a neural process.

神经其实直接控制着血管、毛细血管甚至动脉，让收缩和扩张能够顺利进行。

Nerves actually innervate the blood vessels and capillaries and even the arteries in order to allow that constriction and dilation process to occur.

所以星期二主要是为了恢复，但我的恢复日并不意味着就躺着什么都不做。

So Tuesday is really about recovery, but my recovery day isn't necessarily about just laying around and not doing anything.

那天我可能还是会散散步。

I might still also take some walks that day.

记住，我希望能把每周两百分钟的二区有氧运动完成。

Remember, I want to try and get that two hundred minutes of zone two cardio across the week.

有时候——虽然不常有——我那天会快走几分钟甚至更久。

And sometimes, not often, but sometimes I'll get in a few minutes or more of walking quickly that day.

不过一般来说，我星期二和星期一一样忙，而且因为前一天星期一练了腿，我可能有点累，甚至有点酸痛。

But generally I'm working a lot on Tuesday as I do on Monday, and I'm a little bit tired or maybe even a little bit sore from my leg workout the previous day, Monday.

所以我尽量安排热冷交替。

So I try and get that hot cold contrast.

热冷交替还有其他好处。

There are other benefits to hot and cold contrast.

我们在Huberman实验室的通讯里详细介绍了热疗和冷疗的各种方案及其交替方法。

We have a description of the different protocols for hot and for cold and their contrast at our Huberman Lab newsletter.

你可以在 hubermanlab.com 找到，点开菜单里的通讯栏目，注册一下就行。

You can find that by going to hubermanlab.com, go to the newsletter tab under the menu and you can sign up.

其实你不注册也能轻松下载这些方案，直接访问就能拿到。

You can actually download those protocols very easily without even signing up if you just want to access them straight off.

所以周二主要是恢复，同时也能通过冷热交替获得额外的心血管益处。

So Tuesday is really about recovery and about getting some additional cardiovascular benefits from heat cold contrast.

还有一个原因，解释了为什么要把冷热疗法集中安排在一天，而不是每天做——除了方便，毕竟不是每个人每天都方便用桑拿或冷水浴，所以集中一天做可能更实际。

One other thing that's built into the rationale for doing a lot of heat and cold on one day as opposed to doing it every day, well, in addition to it being a little bit more convenient because certainly some people don't have access to heat and cold sauna and cold dunks, etcetera, every day, so maybe getting to do that one day is more accessible or feasible.

但更重要的是，虽然经常进桑拿有好处，我们在《刻意加热》那期和邀请兰达·帕特里克博士做客时都提到过，

But in addition to that, it's very clear that while there are benefits to doing sauna often, and we talked about this in the Deliberate Heat episode and the episode with Doctor.

但也很清楚，如果你很少进桑拿，比如一周只做一次，但那天集中做很多次——比如这一小时，记得，是三到五轮，每轮二十分钟桑拿，接着五分钟左右冷水浴，

Rhonda Patrick when she was a guest on this podcast, It's also clear that if you do sauna seldom, that is once a week, but you do a lot of it on one day, so in this case, it's an hour, if it's, remember it's, or more, it's three to five rounds of twenty minutes of sauna followed by about five minutes of cold or so.

把所有这些集中在一天完成，根据《刻意加热》那期提到的芬兰研究，你会发现生长激素水平飙升，最高能增加十六倍，这对新陈代谢和恢复特别有帮助。

By doing that all on one day, the peer reviewed research that's covered in the episode on deliberate heat, this is a study out of Finland, showed that you get massive, even 16 fold increases in growth hormone, which are extremely beneficial for metabolism and for recovery.

这种生长激素的大幅增长，只出现在同一天内反复进行桑拿、且每周只做一次的情况下；如果你每天都做桑拿，虽然也有好处，但耗时又需要频繁接触设备；而像我这样，每周只做一天，但那天密集进行多次，就能获得这种显著的激素提升，而其他更频繁的桑拿方式却达不到这个效果。

So these massive increases in growth hormone are seen when you are doing these sessions of sauna that are repeated on the same day and you're only doing that about once a week, whereas if you do sauna more often, there are certainly benefits to that, but it's time consuming and you need access to sauna more often than one day a week, if you're doing it more than one day a week, but if you do it one day a week and you're doing a lot of sessions within that day, as I've detailed here, you see these massive increases in growth hormone that are not observed if you're doing sauna more often for the other benefits of sauna.

寒冷的影响有很多，不只是血管收缩，还包括一些关于刻意冷暴露的问题，你可能在本播客或其他播客里听过，也在推特上成了热门话题。

Now, effects of cold are many, it's not just vasoconstriction, but the effects of cold are also counterbalanced by some of the problems with deliberate cold exposure that maybe you've heard about on this podcast and a lot of other podcasts and seem to be a kind of a buzz theme on Twitter elsewhere.

关键是，有几项高质量研究显示，如果你在耐力训练或力量与增肌训练后立即进行刻意冷暴露，比如泡冰浴或进入极冷的水里，确实可能干扰或抑制你希望通过训练获得的力量、增肌和耐力适应。

And the point is this, there are a number of quality studies showing that if you do deliberate cold exposure, in particular ice baths or getting into very cold water, immediately after an endurance training session or a strength and hypertrophy session, it can indeed, yes, it can disrupt or prevent some of the adaptations that you are seeking with strength and hypertrophy and endurance workouts.

你没听错，基于目前多项高质量的同行评审研究，我相信这是真的。

Okay, so you heard that right and I believe that to be true based on now several quality peer reviewed studies.

所以，如果你把刻意冷暴露安排在周二，就不会出现那种阻碍增肌、力量提升或耐力改善的情况——而这些阻碍，恰恰是如果你在训练完立刻跳进冰浴里才会发生的。

So by doing your deliberate cold exposure on Tuesday, you're not going to get those effects that is the blocking of hypertrophy or the blocking of strength improvement or the blocking or prevention of improvements in endurance that would occur if you immediately got into the ice bath after a hypertrophy strength or endurance workout.

不过有个例外：如果你喜欢洗冷水澡，目前还没有任何研究说洗冷水澡不能在力量、增肌或耐力训练后进行。

Now, the caveat to that is if you are somebody who likes to do cold showers, I am not aware of any data that says that cold showers cannot be performed after a strength hypertrophy or endurance workout.

冷水澡和全身浸泡在冰浴或冷水中是不一样的，原因有很多。

Cold showers are different than submersion up to the neck in an ice bath or another cold body of water for a number of different reasons.

事实上，它们激活的是完全不同的神经系统。

In fact, they tap into different aspects of the nervous system entirely.

现在没时间细讲，相关内容在关于刻意冷暴露的那一期节目里已经详细讲过了。

We don't have time to go into that now, it's covered in the episode on deliberate cold exposure.

但简单来说，如果你在周二做热冷交替，或者你根本不喜欢桑拿或泡热水澡，只是做些刻意的冷暴露，只要把它和你的力量、增肌和耐力训练分开进行，就不会影响这些训练的收益。

But the simple point is by doing your heat and cold contrast or, hey, listen, if you're somebody who doesn't have to sauna or you don't like hot baths and you just do some deliberate cold exposure on Tuesday, you are doing that separate from your strength and hypertrophy and endurance workouts such that it will not impede the benefits of those work outs.

所以，周日进行长时间耐力训练，周一练腿部力量，周二再做热冷交替。

Okay, so long endurance on Sunday, leg resistance training on Monday, and on Tuesday, heat cold contrast.

接下来我们说到周三。

That brings us to Wednesday.

到了周三，我们又回到力量训练。

And on Wednesday, we get back to a resistance training workout.

我特别强调周三要练的核心部位是躯干。

And the resistance training workout that I emphasize on Wednesday is one in which you train your torso.

没错，就是你的躯干。

Yes, literally your torso.

我知道这和所谓的‘健美圈老一套’理论正好相反。

I know this is counter to the so called bro science of bro splits.

我不清楚这个词是谁最先提出来的。

I don't know who originated that term.

这词太糟糕了。

It's a terrible term.

它本质上把那些不是‘兄弟’或者不觉得自己是‘兄弟’的人全都排除在外了。

It essentially alienates anyone who's not a bro or considers themselves a bro.

但不管怎样，这跟练胸、背或者肩膀没关系。

But in any case, this is not about training chest or back or shoulders.

实际上，重点是强化躯干的肌肉，当然也包括胸部、肩膀和背部。

In fact, it's really about strengthening the muscles of the torso and of course includes the chest and the shoulders and the back.

我知道我说到这里，很多热衷于增肌、想让衣服撑起来的人可能会想：哎呀，这不就是泛泛的健身吗？但不是，关键是周三你要练躯干，这肯定涉及一些推的动作。

And I'm sure, as I say this, a number of people out there who are obsessed with hypertrophy and muscle growth and filling out their shirts or whatever it may be are thinking, oh no, this is just kind of all around fitness, but no, the point is on Wednesday, you train your torso and that's going to involve some pushing.

这对你是有好处的，可能包括卧推、上斜卧推、肩推或者侧平举这些肩部动作，还有背部的拉的动作。

So that's good for you, that might include some training of things like bench presses or incline presses, as well as shoulder presses or lateral raises, things for the shoulders, as well as for the back, some pulling exercises.

比如俯身划船、引体向上或者高位下拉。

These could be bent over rows or chin ups or pull ups.

当然，每个肌群都有海量的训练动作可以选择。

Again, there are enormous number of exercise for each and every one of these muscle groups.

我认为把所有这些肌群集中在同一天训练很有好处，就像把腿部训练集中一天能带来全身性效果一样，因为这些是大肌群；把上半身的推和拉肌群安排在同一天，至少在这个计划里，不仅省时间，还能带动多个方面的健康益处——这正是我关心的，我相信很多人也一样在意。

Now, I believe there's a clear benefit to training all these muscle groups together on the same day, because much in the same way that training legs all on one day can lead to these systemic effects because they're large muscle groups, working both the pushing muscles and the pulling muscles of the torso on one day, at least in the context of this program is very time efficient and tends to wick out into a number of different dimensions of health that at least I'm interested in and I think a lot of other people are interested in.

具体是哪些方面呢？

What are those?

我们再来想想。

Well, let's think again.

我不只想让腿有力，上半身也得够强。

I want to be strong in not just my legs, but my upper body.

我可能也希望做一些增肌训练，让某些肌群发展得更均衡一些。

I also may want, may want to engage some hypertrophy, to grow certain muscle groups in order to create a sense of balance.

这可能是为了好看，但也为了力量平衡、关节健康等等。

That could be for aesthetic reasons, but also for balancing strength and for health and the integrity of the joints, etcetera.

另外，把多个肌群一起练，还能激发更全面的荷尔蒙反应和代谢效应——不是只练一个部位、孤立训练，而是同时调动多个肌群，效果自然更好。

And in addition to that, by training a bunch of different muscle groups together, you have the opportunity to get the more systemic hormonal effects and metabolic effects that occur when you're not just training one muscle group and isolating that one muscle group, but rather training a bunch of muscle groups together.

所以周三我练躯干，用推拉结合的方式，主要是为了省时间。

So Wednesday, I train torso and I do that in push pull fashion just for kind of time efficiency.

有时候，我会先做一个推的动作，再做一个拉的动作。

Sometimes that means doing a pushing exercise and then a pulling exercise.

有时候甚至会做一组推，接着一组拉，来回交替。

Sometimes it might even mean doing a set of pushing and then a set of pulling and going back and forth.

不过，如果你在人多的健身房，请别占着好几台器械，还说‘我在这儿练’、‘我在这儿练’。

However, if you're in a gym, in a particular crowded gym, please don't be one of those people that colonizes multiple pieces of equipment and says, I'm working there, I'm working there.

这种安排确实挺折腾的，要协调起来也不容易。

And that can be quite a dance and it can be hard to orchestrate a workout like that.

所以有时候我会先做肩推，把所有组都做完，然后转去引体向上，再回到肩部训练，结果发现别人正用着我想要的器械。

So sometimes it will be starting off with a set of shoulder presses and then doing all your sets of those and then moving to your chin ups and then moving perhaps back to shoulders and realizing, ah, someone's on the machine that I wanted or using the equipment that I wanted.

那我就干脆先把拉的动作做完，把背部练完，再回头做推的动作。

So I'll just finish up the pulling, I'll finish up the back work and then going to the push.

我并不会死板地要求必须交替进行。

I don't obsess over the alternation in any kind of strict way.

我就是想把上半身的肌肉都练到就行。

I really just try and get the muscles of the torso trained.

每个肌群通常做两个动作。

And again, it's two exercises per muscle group.

其中一个动作是让肌肉缩短——我知道这在生理学上不完全准确，但动作结束时肌肉会达到最大程度的收缩。

And one of those exercises is going to be something where there's, I realize this isn't physiologically accurate, but a shortening of the muscle or where they, at the end of the movement, the muscle is under maximal contraction.

我可以举几个动作例子，方便大家理解。

I could throw out some names of exercises just for purpose of understanding.

比如胸部的绳索夹胸，结束时肌肉收缩最充分；而上斜卧推，如果全程完成，起始阶段会更多地拉伸肌肉。

So this would be like cable crossovers for the chest, peak contraction is at the end, whereas something like an incline press, there's more of a stretch provided it's done over a full range of motion at the beginning of the movement.

所以，一个侧重拉伸，一个侧重收缩，这样搭配。

So again, something where there's a stretch and something where there's a peak contraction.

肩膀部位稍微难一点，不过还是有办法做到的。

For the shoulders, it's it's a little bit harder to do, although there are ways to do that.

杰夫·卡瓦利尔在YouTube上提供很多免费的训练视频。

And Jeff Cavalier has excellent workouts available zero cost on YouTube.

他的athleanx.com网站也有很棒的训练计划，YouTube和Instagram上也有很多优质内容；你只要在YouTube搜他的名字加上想练的肌群，就能找到相关视频。

He also has excellent programs on his athleanx.com site, but certainly has a lot of excellent protocols on his YouTube and Instagram, but on YouTube, you can put in his name and any muscle group that you want to train.

他有一些非常棒的视频，讲解了如何选择动作以及训练参数的其他要点。

He has some terrific videos describing exercise choice and other features of exercise parameters.

同样是两个类型：一个是肌肉达到最大收缩的动作，另一个是拉伸动作。

Again, a peak contraction or shortening of the muscle peak contraction exercise and a stretching exercise.

比如背部训练，可以选坐姿划船、俯身划船或者哑铃划船，这些动作在肘部向后拉的时候，能让背部肌肉达到最大程度的收缩。

And so for the back, one might say, okay, a seated row or a bent over row or a dumbbell row where the elbow is brought behind the torso for a peak contraction movement.

而拉伸型的动作，比如引体向上或者高位下拉，就更合适。

And then for more of a stretching movement might be something like a chin up or a pull up.

我说这些的时候也知道，严格来说，‘拉伸’和‘最大收缩’并不是理疗师或力量教练会用的术语，但对普通人来说，想增肌或保持肌肉力量，这样描述反而更清楚、更实用。

And as I say this, I understand that stretching and peak contraction aren't the exact terms that one would use if they were a physiotherapist or a strength and conditioning coach, but I think for the typical person who's trying to generate strength and hypertrophy in those muscles or maintain strength and hypertrophy in those muscles, this kind of nomenclature way of describing it at least should be clear and even efficient.

再提醒一下，和腿部训练一样，躯干训练在热身之后，总时长大约是五十到六十分钟。

And just to remind you, as with the leg workout, the total duration of the torso workout is going to be fifty to sixty minutes after a brief warmup.

组数和次数的安排，和我之前说的一样。

The sets and repetitions are going to be dictated in the same way that I described earlier.

所以大概一个月内，我们会做更多组数，每组3到5组，次数在4到8次之间，用较重的重量，休息时间也会更长，就像我之前说的那样。

So for about a month, it's going to be more sets, so anywhere from three to five sets in the lower repetition range, so four to eight repetitions, so that's going be heavier weights and longer rest as I described earlier, the rest intervals.

接下来的一个月，就会转为中等次数，减少组数，和我之前说的一样。

And then for the next month, it's going to be moderate repetitions, fewer sets, the same way I described earlier.

如果想了解更多细节，可以查看我在 hubermanlab.com 上发布的关于最佳基础健身方案的通讯内容。

And if you want more details on all of that, you can find that in the newsletter related to the optimal or foundational fitness protocol that you can access at hubermanlab.com.

关于周三的上身训练，我得提一下，我非常重视训练颈部——这个很多人避而不练、甚至完全忽略，但对全身稳定、力量和安全至关重要的部位，尤其是安全。

One thing I should note about the Wednesday torso workout is that I am a big believer in training, what I believe is the highly avoided or at least overlooked, but vitally important aspect of total body stability, strength, and safety, really safety, which is the neck.

我知道很多人不想练出粗壮的脖子，我也完全理解，从美观角度出发，大家确实不想这样。

And I realize a lot of people don't want a large neck and I totally understand for aesthetic reasons why they don't want that.

说来挺有意思，你想想看，那些脖子很粗的人，反而常被人说‘没脖子’。

It's kind of interesting actually, if you think about it, that people who have a large neck are often told they have no neck.

人们会说‘那人没脖子’，或者‘他没脖子’，可实际上，他们说的是这人脖子太粗了。

People will say, That guy has no neck, or They have no neck, when in fact they're referring to the fact that they have a very large neck.

我也不清楚这种说法是怎么来的。

I don't know how that came to be.

有人在评论区解释过这是为什么，你可以去看看。

Somebody put in the comments why that is.

为什么人们脖子粗反而说人家没脖子？

How come when people have a big neck, they refer to it as no neck?

那我为什么要练脖子呢？

So why do I train the neck?

我练脖子有几个原因。

I train the neck for a couple of reasons.

几年前我从屋顶摔下来，当时正好在练脖子，因为我在参加一项运动。结果我只是脖子疼，骨头一点没断。

One is years ago, I had an accident where I actually fell off a roof and I'd been training my neck at that time for a sport that I was involved in and I walked away from it with a sore neck, but not a broken neck.

我当时就想，真庆幸自己一直练脖子。

And I thought, wow, it's really great that I have been training my neck.

还有一次，我刚买第一辆新车，停在红灯处，我妈和我爷爷坐在后排，一辆车全速撞了上来。

In addition to that, I was once in a car accident where I was parked, I just bought the car, it's my first new car purchase, parked in that car with my mother and my grandfather in the back seat at the red light and someone rammed into us at full speed.

幸运的是，我们三个人都没受伤，就是被撞得挺慌的。

Now, fortunately, none of us were hurt, we were all rattled.

那次我又觉得脖子和后背特别酸，但我觉得自己能平安无事、没留下后遗症，很可能就是因为平时练了脖子。

And once again, I was very sore in my back and in my neck, but I think one of the reasons why I was able to essentially walk away from that, I didn't have any sustained damage, was because I trained my neck.

但我最初练脖子是为了运动，后来一直坚持，是因为我发现只要不练脖子，肩膀就会出问题。

But I started training my neck for sport and I continue to train my neck because I noticed when I don't train my neck, I start getting shoulder issues.

如果你去请教像凯利·斯塔雷特这样的顶尖理疗师，他是《The Ready State》频道的创始人，这个频道在各大社交媒体和主流平台都很有名。

And if you talk to an excellent physiologist like Doctor.

或者你去问问任何真正了解核心力量、上半身乃至背部训练的人，都会明白：脖子作为脊柱的上端，保持它的稳定至关重要。

Kelly Starrett of The Ready State, that's an excellent channel, you can find them on all the social media and standard channels, or you talk to anyone out there who really understands the strength of the torso and the upper body and even the back, what you learn is that of course being the upper portion of the spine, stabilizing your neck is very important.

不过，练脖子这件事比较精细，如果方法不对，可能会有风险。

Now, training the neck can be a little bit detailed and specific and even dangerous if you do it wrong.

杰夫·卡瓦利埃拍过一系列非常棒的视频，教你怎么正确练脖子。

Again, Jeff Cavaliere has a terrific set of videos on training the neck properly.

我知道很多人一想到练脖子就会想到头桥，我以前也常做头桥。

I know a lot of people out there might think neck bridges, and I used to do neck bridges.

现在偶尔我还是会偷偷做一两次，但我不推荐这么做。跟杰夫聊过之后我才明白，确实如此——长期做头桥会让椎间盘受损，而且这不是慢慢发生的。

I occasionally still sneak in a neck bridge here or there, although I don't recommend it because in discussions with Jeff, he will tell you, and it's true, that the discs eventually go and you can run into serious issues from doing bridges and it doesn't happen gradually.

你根本察觉不到它在恶化，一出事就是突然的。

So you can't notice it happening, it just happens suddenly.

所以我偶尔会做颈桥，但一般来说，我会用毛巾裹住哑铃片，避免重量在头上或脸上留下压痕，然后让脖子左右或前后活动。

So I might occasionally do a neck bridge, but in general, I'll train neck by wrapping a plate in a towel so that I don't end up with an imprint of the weight value on my head or face, and then moving the neck from side to side or front or back.

我们也会提供这些视频的链接。

And again, we'll provide a link to those videos.

这些视频详细演示了如何正确且安全地训练颈部。

It's terrific set of videos that describe how to train your neck properly and safely.

即使你不是想让脖子变粗，也一定要用轻重量训练，确保颈部稳定、挺直。

So even if you're not trying to grow your neck, you definitely want to make sure that you use some lightweights to make sure that your neck is stable and upright.

我说稳定和挺直，是因为现在很多人因为长时间低头看手机、盯着电脑，加上颈部肌肉相对于其他脊柱稳定肌群太弱，导致默认姿势都是下巴前伸，这可不好。

And I say stable and upright because it's very clear that for reasons related to texting and staring down at computers and related to weak neck relative to the rest of the muscles that stabilize the spine, a lot of people, their default stance or their default posture is with chin forward and that's not good.

这不仅影响形象，还容易引发背痛、头痛等各种问题。

Not only is it aesthetically not good, but it also can create all sorts of issues related to back pain and headaches and things of that sort.

这确实是普遍存在的问题。

This is a real thing.

训练颈部能帮你站得更直，坐得更正。

Training your neck allows you to stand upright, sit upright.

我甚至觉得，这还能让你在公共演讲或街头与人交谈时，保持正面朝前的姿态，而不是低着头。

I even believe that it allows you to do things like public speaking or have conversations with people on the street in a way where you are front facing as opposed to looking down.

周三练躯干和脖子，接着是周四，那又是一次有氧运动，不过时间不长。

So Wednesday is torso and neck, and then comes Thursday, and that means another cardiovascular exercise session, although it's a brief one.

和周日的耐力训练不同，周四的有氧训练——对我而言是周四，但对你来说，可能因为开始时间不同而落在别的日子——大概持续三十五分钟，我一般跑步，当然也可以是划船或骑车，类似这样的项目。

Unlike the endurance training on Sunday, the cardiovascular session on Thursday, and again, for me, it falls on Thursday, but for you, it could fall on a different day depending on when you started this protocol, is going to be about, again, about thirty five minutes of, for me, running, although it could be rowing or it could be cycling, it could be something of that sort.

关键是这次训练的目标。

The goal of this workout is what's important.

很重要。

Important.

这次训练的目标，是让你进入一种耐力区间，还记得我们之前说过的那张清单吗？技能、速度、力量、肌肥大、各种耐力形式——这次是要让心率明显高于二区，但又不至于全力冲刺。

The goal of this workout is to tap into, remember that long list that we talked about earlier where you've got skill and speed and power and strength and hypertrophy, etcetera, different forms of endurance, is to get into that range of endurance where your heart rate is elevated quite a bit more than zone two, but that you're not really going all out sprint.

对我而言，这意味着先热身五到十分钟，可以是慢跑、做点轻度自重训练，甚至骑一下固定单车——虽然说实话，我特别讨厌固定单车——然后设个闹钟，以我所说的‘七五到八成全力’的状态，持续三十分钟，最好能到三十五分钟。

So what that means for me is warming up for about five to ten minutes, that could be jogging, a little bit of light calisthenics, might even be hopping on a stationary bike, although to be honest, I loathe the stationary bike, and then setting a timer and doing about 30, but ideally thirty five minutes of what I call 75 to 80% of all out.

我知道这跟那些戴着心率监测器、特别讲究技术的健身党完全相反，但在我心里，‘全力冲刺’就是百分之百。

Okay, now I realize this spits in the face of all you heart rate monitor wearing super techy exercise types, but when I think of all out sprint, I think of 100%.

那具体是指什么？

And what is that?

在我心里，那就是有人拿着装满毒药的针头追我，我拼了命地狂奔逃命。

In my mind, that's somebody is chasing me with a needle full of poison and I am sprinting away at maximal speed.

对我来说，那就是100%的努力了。

That for me is a 100%.

热身之后，我通常会到户外去跑，要是出门旅行没条件，就只能在跑步机上完成，持续跑三十到三十五分钟，大概保持在全力的七到八成强度。

So after a brief warmup, what I'm going to do is go out typically outside, although sometimes it has to be on a treadmill if I'm traveling, and move, run for about thirty to thirty five minutes at about 75 or 80% of that all out.

这么说吧，我的目标是保持稳定的速度，但说实话，我根本做不到。

What that means is that I'm striving to keep a steady pace, but in reality, I don't.

有时候得在红灯前停下，路上有车，千万别为了赶时间冲进车流——那对健康，尤其是长寿，简直是反效果。

I sometimes have to stop at a stoplight, there are cars, please don't run into traffic just to maintain that speed and that timing, that would be terribly antagonistic to fitness in particular lifespan.

这种跑步时我喘得厉害，根本没法只用鼻子呼吸。

That running tends to be running in which I'm breathing hard, so I'm not able to restrict myself to purely nasal breathing.

我前面应该提过，在周日的长距离负重徒步、负重快走或者慢跑时，如果一个人，我会尽量只用鼻子呼吸。

And I should have mentioned earlier on the Sunday long ruck or weighted hike or jog, if I'm alone, I try and do pure nasal breathing.

如果我跟别人在一起或者在说话，显然不可能只用鼻子呼吸，毕竟我在讲话，不过我敢打赌，有时候他们真希望我能只用鼻子呼吸。

If I'm with other people or I'm talking, obviously I'm not going to do pure nasal breathing because I'm talking, although I'm sure that sometimes they wish I was doing pure nasal breathing.

这个周四的训练能带来好几方面的好处。

That Thursday workout accomplishes a number of things.

首先，它能有效提升我的心率，增强多种耐力素质——还记得之前提到的耐力分类吧？包括肌肉耐力、无氧耐力（三到十二分钟区间），以及三十分钟以上的有氧耐力，但这些都没能完全涵盖我这三十多分钟的训练：我拼尽全力，但又没到极限。

First of all, it really gets my heart rate up and it improves multiple aspects of endurance because as you recall earlier, the different bins of endurance that include muscular endurance, anaerobic, that three to twelve minute range and then thirty minutes or longer, none of them really precisely match what's accomplished in this thirty five minute or so cardiovascular session where I'm pushing hard, but not all out.

而这恰恰就是它的价值所在：它同时调动了肌肉的多种供能系统，也锻炼了心脏、毛细血管、动脉和静脉等参与运动的所有相关结构。

But that's exactly the reason to do it, which is that it taps into multiple fuel systems for the muscle and multiple aspects of the heart and capillaries and arteries and veins that are involved in generating that movement.

所以，它几乎覆盖了耐力的各个维度。

So it really cuts a broad swath into multiple categories of endurance.

另外，别忘了这套基础健身方案的核心目标是什么。

And also just keep in mind what this foundational or optimal fitness protocol is really designed to do.

在我看来，一套理想的基础健身方案，应该让你在需要长途步行、负重前行时，也能轻松应对。

In my mind, a foundational fitness protocol is one that leaves you or has you in a state where if you need to walk really far and carry a bunch of weight, you can do it.

当你需要蹲下用腿部力量搬起重物时，也能稳稳完成。

If you need to lift a heavy object with your legs, you can do it.

如果你需要全力冲刺两分钟，你也能做到。

If you need to run really fast for two minutes, you can do it.

如果需要跑得更久一点，比如因为某种原因跑上十分钟，你也能应付。

And if you need to run a little bit further, like maybe even ten minutes for whatever reason, you can do that.

所以这其实是个很全面的健身方案，那三十五分钟的跑步，也可以换成三十五分钟的划船机，或者有时候你只有固定自行车可用，那骑车也行。

So it's a really kind of all around fitness program and that thirty five minute run again could be swapped with a thirty five minute Ergro or sometimes if you only have access to a stationary bike, you could do that.

假如你没任何器械，也不喜欢跑步，我曾经试过一种办法——尤其是在酒店里，赶晚了到地方，又非得把训练完成时，就做那个让人头疼的波比跳。

I suppose if you didn't have access to any equipment and running is not your thing, one thing that I have done, especially if I've been stuck in a hotel because I arrived late someplace and I really want to get this workout in, you could do the dreaded burpee.

我知道网上对这个说法争议挺多的。

I know there are a lot of opinions out there.

有人觉得波比跳特别危险，也有人特别喜欢做波比跳。

Some people think burpees are downright dangerous, other people love burpees.

你也可以选择做这个。

You could do that.

或者做那种快速又完全展开的开合跳。

Or you could do really fast, but full jumping jacks.

我知道这听起来有点像体育课，对吧？

I know that's a little PE class, right?

有点像上体育课，但有时候我赶时间、晚上才到酒店，想把锻炼做完，就会去找消防楼梯。

Physical education class ish, but sometimes if I need to get the workout in, what I'll do in a hotel if I've arrived late, a particular day of travel, is I will find the stairwell, the fire stairwell.

顺便说一句，我都会确认自己能再回到楼里，以前就曾被锁在楼梯间里过。

I'll make sure by the way that I can get back into the building because I've been locked in those stairwells before.

我会尽可能快地往上爬楼梯，爬多少层就爬多少层，有时候甚至小跑上去——不是冲刺，就是反复跑上跑下，好凑够三十五分钟，让心率维持在最大值的75%到80%。

And I will simply walk really fast up the stairwell as many flights of stairs as there are, or maybe even jog it, not quite sprint, but maybe run up those stairs over and over and over again in order to get that thirty five minutes of 75 to 80% of max output cardiovascular work done.

如果真的被限制在酒店房间里，我就做三十五分钟的开合跳，有时候一边跳一边看电视。

And if I'm really just restricted to my hotel room, I'll just do jumping jacks for thirty, thirty five minutes, sometimes while watching something on TV.

你要是认真做标准的开合跳，腿完全打开，手臂高高举过头顶，动作做到位，撑不了五六分钟就会出汗，心率立马就上来了。

And believe me, if you're doing full jumping jacks, really extending your legs, really getting arms overhead and really doing the full movement, by the time you hit five or six minutes, you are going to be sweating and your heart rate is really going to be up.

我出门旅行时也常带着跳绳。

I also sometimes will travel with a jump rope.

我总是尽量带上跳绳，结果经常吵到楼下住的人。

I always try and travel with a jump rope and skip rope much to the dismay of the people who are housed below me in the hotel room.

跳绳是个在旅途中进行有氧训练的好方法。

Skipping rope, should mention, can be a very effective way of getting cardiovascular training while you're on the road.

但说真的，如果你在酒店或公寓里，跳不高，又特别擅长跳绳，你会发现很难把心率提升到高强度区间。

But in all seriousness, if you're in a hotel room or an apartment and you can't really jump high and you're very good at jumping rope, what you'll find is it's not going to get you into that higher elevated heart rate zone.

它确实很适合中低强度的有氧训练，不过我跳得挺熟了，能边跳边说话，基本就是稳稳的二区心率，有时候感觉跟散步差不多。

Okay, it can be great for zone two type training, but if you're really good at skipping rope, and I wouldn't say I'm really good at it, but I've done enough skipping rope that I can just kind of cruise and talk and it's more zone two ish, even feels like walking at times.

你可以试试双摇或者交叉跳之类的进阶动作，看你自己的水平。

Now you can do double unders where you're really jumping and putting the rope under you twice each time or crossovers, etcetera, depending on your skill level.

但如果你住在公寓或酒店，这些动作做起来就比较难了。

But again, if you're in an apartment or you're in a hotel, that's going be harder to do.

而且跳绳毕竟需要技巧，经常跳着跳着就得停下来调整。

And because there's some skill involved, sometimes you're stopping more often than you're continuing.

对了，我得提一下，有个特别棒的Instagram账号叫 anaskips。

By the way, and I just have to mention this, a really terrific Instagram channel is anaskips.

她是个老师，教科学的，或者说是数学——她在英国，他们管数学叫 maths。

This is a teacher, a science teacher, or I believe it's a math, maths as they say in The UK, because she's in The UK, maths teacher.

我不认识安娜，但我知道她会跳绳，因为她有个叫AnnaSkips的Instagram账号，特别棒。

I don't know Anna, but I know she skips because she has this amazing Instagram channel called anaskips.

她Instagram上最吸引人的是，记录了自己从完全不会跳绳，到每天早晨晒着太阳练出惊人技巧的全过程——当然，晒太阳本身就是一种重要的健康习惯。

And what's really cool about her Instagram is she shows you her progression from not being able to skip rope at all to the absolutely incredible types of rope skipping that she's doing each morning while getting sunlight, which of course is a essential health protocol.

去Instagram关注AnnaSkips吧，特别鼓舞人，看得我都想好好练跳绳了。

So check out AnnaSkips on Instagram, really inspiring and made me want to get better at skipping rope.

我还在努力练习中。

I'm still working at it.

好了，周四的有氧训练就到这里，咱们接下来进入周五的安排。

Okay, so with that Thursday cardiovascular, let's call it endurance, but cardiovascular training workout done, around rolls Friday.

周五我还会再做一次有氧训练。

And on Friday, I'm going to do another cardiovascular training session.

我之前提过一嘴，这次有氧训练的目标之一，是借助高强度间歇训练，刺激腿部的力量和肌肉增长。

And I alluded to this earlier, but this cardiovascular training session is also designed to tap into some of the ability of hard, I should say high intensity interval training to tap into strength and hypertrophy increases for the legs.

别忘了，我们周一练过腿，而科学研究表明，一个肌群的蛋白质合成大约每42到72小时会被激活一次。

Because remember, we train legs on Monday and what the science tells us is that protein synthesis in a muscle group can be stimulated about every forty two to seventy two hours.

周二、周三、周四都休息了，你可不想丢掉周一那场精彩腿部训练的成果。

And so we've had Tuesday off, Wednesday off and Thursday off, and you don't want to lose progress that you made from that terrific Monday leg workout.

但为了能顺利推进后面的训练计划，下周一还能继续练腿，就我自己的恢复能力和工作安排来说，我不会再来一次完整的腿部训练，那样会打乱整个节奏。

But in order to make sure that you can do the other things that follow in this program and pick back up on Monday with another leg workout, at least for me with my recovery abilities and my work schedule, I'm not going to do an entire other leg workout because it's going to set the whole thing out of whack.

也就是说，我没法保证每周固定几天做同样的训练了。

That is I won't be able to consistently do the same workouts on the same days of each week.

不过稍后我会说明，如果真错过了一次训练，该怎么调整、合并训练日之类的。

Now, with that said, a little bit later, I'll explain what happens if you have to miss a workout and how you can combine days, etcetera.

但我一直努力让特定的训练固定在特定的日子，尽可能保持稳定。

But I really strive to get certain workouts done on certain days consistently, at least as best I can.

周五安排的是高强度间歇训练，形式可以有很多种。

So Friday is high intensity interval training and that can take a variety of different forms.

对我而言，最理想的方式是——当然，你完全可以选别的。

For me, the ideal thing to do for me, again, you could do something completely different.

选择什么运动，关键要看什么对你安全、有效，能给你带来想要的刺激，又不会受伤。

Exercise choice again, be governed by what you can do safely so you don't injure yourself and that you can perform effectively and that gets you or provides you the stimulus that you want.

我周五的目标是把心率推到很高很高。

And what I'm trying to do on Friday is get my heart rate way, way up.

之前在和医生的那期节目里聊过这个。

Talked about this in the episode with Doctor.

安迪·加尔平。

Andy Galpin.

除了每周至少保证一百八十到两百分钟的二区有氧运动外，每周至少一次把心率推到最大或接近最大，也是非常重要的。

In addition to the benefits of getting one hundred and eighty to two hundred minutes of zone two cardio per week minimum, it's a really good idea to get up to that max or near max heart rate at least once a week.

但你不会持续很长时间。

And you're not going to do that for very long periods of time.

不会一做就是三十分钟。

You're not going do that for thirty minutes.

除非你是史蒂夫·普雷方丹，否则没人能全力冲刺三十分钟。

You can't sprint all out for thirty minutes unless you're Steve Prefontaine.

如果你还没看过《无极限》或者《普雷方丹》这两部电影，一定要去看看。

If you haven't seen the movies Without Limits or Prefontaine, you should absolutely see those.

他能一口气跑完十二圈，看起来几乎是全力冲刺，简直不可思议，但大多数人要么做不到，要么一试就得被抬上担架。

He was able to go out and run 12 laps, what seemed to be an all out sprint or close to it, incredible, but most people are not going to do that or are going to be carried away on a stretcher if they try.

对我来说，高强度间歇训练最好用所谓的攻击型单车或者气动单车。

These high intensity interval training for me ideally would be on so called assault bike or aerodyne bikes.

这种单车带风扇，你可能觉得只是用来散热，但实际上阻力非常大。

So these are bikes that have the fan, which might seem like, oh, you know, just cools you off, but actually there's a lot of resistance there.

我通常的做法是，用胳膊和腿全力冲刺二十到三十秒，然后休息十秒，再重复。

So what I will typically do is a twenty to thirty second all out sprint using arms and legs, and then ten seconds rest, and then repeat.

全力冲刺二十到三十秒，休息十秒，重复。

All out sprint for twenty to thirty seconds, ten seconds rest, repeat.

我会做八到十二组，相信我，哪怕你一开始没拼尽全力，到了第五六组的时候，你的心率也肯定已经接近甚至达到最大值了。

And I'll do that for anywhere from eight to 12 rounds, which trust me, even if you start out a little bit less, or I should say not all out intensity or effort, by the time you hit the fifth or sixth one, you will be certainly headed into, if not near your maximum heart rate.

那你的最大心率是多少？

Now, what is your maximum heart rate?

你需要戴心率监测器吗？

Do you need a heart rate monitor?

不用，如果你愿意用这类设备当然好，但安迪·加尔平已经给我们提供了很清晰的信息。

No, if you'd like using that sort of thing, great, but again, Andy Galpin beautifully supplied us with the information.

他说，用220减去你的年龄，对大多数人来说，这个数字差不多就是你的最大心率。

He said, If you take the number two twenty and you subtract your age, that for most people, most is going to be your maximum heart rate.

不过，对于一些特别健康的人，或者特定年龄段的人，这个算法就不一定适用了。

Although for certain people who are very fit or certain ages, that's not going to apply.

这个方法有点粗略，不太精确，但作为起步还算不错，你也可以查查其他资料，或者回听那期播客。

So it's a little bit too crude to measure, but it's a good starting place and you can look up other information or see that podcast episode.

如果我们当时在节目笔记里附了链接，你去那里能了解更多细节。

We probably had to link to it in the show note captions if you want to get more details on that.

我平时不用心率监测设备。

I don't use a heart rate monitor.

我追求的是那种快撑不住、感觉快不行了的状态。

What I'm trying to do is get to that point where I feel like I want to die.

当然，我不是真想死，你也千万别真去拼命，对吧？

Now, I don't want to die and please don't die, right?

如果你的心血管健康状况不太好，别直接开始这个训练计划。但我希望达到那种状态——感觉再也踩不动、再也拉不动冲刺自行车或空气阻力单车了。当然，如果你因为场地、时间，或者个人选择不用单车或划船机，也可以改用慢跑间歇训练。

If you're not in good cardiovascular health, do not just jump right into this fitness protocol, but I want to get to the point where I really feel like I could not pedal any faster or pull any faster on the assault bike, the air dime bike, or if I'm doing this workout in a place or at a time, or because I choose to not use a bike or a rower, because you could also use a rower, I will simply do sprint jog intervals.

我会全力冲刺二十到三十秒，然后慢跑十秒，再冲刺二十到三十秒，接着再慢跑十秒，就这样反复循环。

I will sprint for twenty or thirty seconds, then jog for ten seconds, sprint for twenty or thirty seconds and then jog for ten seconds and just repeat.

我以前实验室旁边有一大片空地，常把我的斗牛犬科斯特洛带过去。

I used to have a big field next to my laboratory, my old laboratory, and I used to bring my bulldog Costello out there.

它冲刺的时候特别卖力，但一到慢跑阶段就直接躺下，看着我跑。

He was really good at the first sprint part and then he would just lie down and watch.

它连慢跑都不配合，我就一个人来回跑，气喘吁吁，根本来不及喘匀气，就得马上再冲下一波，像只喘不过气的斗牛犬。

He didn't even do the jog part, I would just go back and forth, back and forth, back and forth, panting like a bulldog nonstop, barely able to recover before sprinting again.

这个训练的核心目的，其实有好几方面。

And the basis of this workout again is several fold.

首先，每周至少一次把心率推到接近最大值，这周星期五就能做到。

First of all, it's to get the heart rate really high up towards maximum heart rate at least once a week, so you accomplish that this Friday.

另外，不管是冲刺后慢跑，还是全力踩冲刺单车、空气阻力单车，或者用滑雪机这类有氧器械，虽然腿部的刺激程度没法跟深蹲、硬拉、腿举或腿弯举相比，但依然能有效激活腿部肌肉，促进力量增长、肌肉肥大和其他适应性变化。

Also, if you are sprinting and then jogging, or you're really pushing hard on an assault bite or an AirDyne bike, or using a, for instance, a skier or the skier machine, or any number of different cardiovascular training tools, you are going to get activation of the legs, of course, not to the same degree as you would with squats or dead lifts or leg extensions and leg curls, that's simply not the case, but you're going to trigger strength and hypertrophy and other types of adaptations in those muscle groups.

所以对我来说，这也是本周第二次不用碰任何器械的腿部训练了。

So this for me also represents the second leg workout of the week where I'm not touching any weights.

还有一个关键点，我好像从没在别的地方听人提到过，之后我也想找医生聊聊这个问题。

One important point that I don't think I've heard mentioned anywhere else, but that I hope to have Doctor.

我之前和播客嘉宾凯莉·斯特雷特专门聊过这个问题，还是一对一深入聊的：全力冲刺跑，或是任何把心血管强度拉满的运动，都一定要小心。

Kelly Starrett on the podcast to discuss and that I've discussed with him one on one, which is be careful with all out sprints or all out anything cardiovascular exercise.

这类运动很容易让你受伤。

You can get injured doing those.

举个例子，如果你去外面全力冲刺跑二十到三十秒，然后走回来，再重复这个过程，第二天如果出现坐骨神经痛或者骨盆底疼痛，别感到意外。

So for instance, if you go out and you just sprint across a field all out twenty or thirty seconds and then walk back and can do it again and again, don't be surprised if the next day you have some sciatica or even some pelvic floor pain.

我不建议你在动作无法保持完美姿势的情况下全力冲刺，明白吗？

I don't recommend going all out on any movement that you can't perform with perfect form, okay?

所以对我来说，我尽量避免全力冲刺。

So for me, I really try and stay away from all out sprints.

我只会冲刺到我最大能力的95%左右，因为我发现如果全力冲刺，不知道为什么，可能会导致肢体过度伸展之类的问题。

I'll sprint at about 95% of what I can do because I find if I go all out sprint, I don't know what the reason is, but it might be an overextension of a limb or something like that.

我不是短跑运动员，也不是短跑教练。

I'm not a sprinter, I'm not a sprinting coach.

我希望将来能请到斯图·麦克米伦或者丹·弗夫来做客，他们都是顶尖的短跑教练。

I do hope to get Stu McMillan on here or Dan Pfaff, they were excellent sprinting coaches.

他们确实是世界级的短跑教练，但我不是职业短跑选手，连业余的都不是，我只是一个健身型的短跑爱好者。

At some point, they're world class sprinting coaches, but I'm not a pro sprinter, I'm not even a amateur sprinter, I'm a fitness sprinter.

所以对我而言，动感单车、冲击式健身车或者划船机是更安全的选择。

So the air dyne or assault bike or the rower is really a safer option for me.

如果我跑步，或者做某些不受限制的动作——比如步幅大小——当然肌肉本身是有极限的，我特别注意避免过度伸展或者类似的风险动作。

And if I'm running or I'm doing some sort of movement where I'm unconstrained really in terms of how far my stride is, I mean, I'm obviously constrained by the musculature, I'm really careful to not overextend or do something like that.

而避免这些的唯一办法，就是别拼尽全力。

And the only way to do that is to not go all out.

所以这次周五训练的目标，是把心率提升上去，做高强度间歇训练。

So again, the goal for this Friday workout is to really get the heart rate high, do high intensity interval training.

实现这个目标有很多不同的方法。

A number of different ways you could do that.

你可以网上搜一下HIIT训练，找一个适合你的，选个安全又容易坚持的项目。

You can look up HIIT, HIIT workouts online, find the one that's best for you and really pick something that's safe that you can do consistently.

我觉得这样不仅能帮你维持力量、肌肉增长和爆发力，还能给你一点额外刺激，等周一再练腿的时候，你的腿部力量、肌肉和爆发力都会有个小提升。

And I believe that ideally will also trigger a bit of either strength and hypertrophy and speed power maintenance, or even give you a little bit of a stimulus so that by the time you roll around to that leg workout again on Monday, you've got a little bit of an additional boost to your leg strength, hypertrophy, speed, and power.

我们已经讲了周日到周五，接下来就是周六了。

So we've covered Sunday through Friday, and then Saturday rolls around.

周六你主要练手臂、小腿和脖子。

And Saturday is when you train arms, calves, and neck.

听起来你好像在练一堆小肌群，比如二头肌、三头肌、脖子和小腿，确实如此，但我要提醒你，你其实也在第二次刺激核心肌群，有时候是直接的，有时候是间接的。

So this may sound as if you're training a bunch of small muscle groups, biceps, triceps, necks, and calves, and that's true, but I should mention that you are also training your torso a second time and you're doing it indirectly or sometimes not indirectly.

我为什么这么说呢？

Why do I say this?

别忘了，为了增肌和力量，你每48到72小时就得刺激一次目标肌群。

Well, keep in mind again, that for strength and hypertrophy, you're going for that once about every forty eight to seventy two hours, you want to stimulate that.

周三你不是练过核心了吗？

On Wednesday is when you trained your torso, right?

胸、肩、背和脖子。

Chest, shoulders, back, and neck.

你已经休息了周四和周五。

You've had Thursday to rest, Friday to rest.

我知道很多人会特别重视这些部位，觉得每周得练两次，但如果你像我一样恢复能力一般甚至较差，再加上做了其他有氧训练，那周六就该直接练手臂、小腿和脖子了——记得每个肌群做两个动作，一个强调顶峰收缩，一个带点拉伸。我建议加入某种俯身撑，我觉得帕维尔·萨楚利安说过，俯身撑就跟上半身的深蹲差不多。

I know a lot of people are going to want to emphasize those body parts and they're going think, oh, you have to train it twice a week, but if you have modest recovery ability or low recovery ability such as I do, and you're doing these other cardiovascular training sessions, etcetera, well then on Saturday is when you will train arms, calves, neck directly, but included in that, remember two exercises per muscle group, one with a peak contraction, one with somewhat of a stretch in there, included in that, I suggest doing some sort of dip movement, which I think it was Pavel Satsulian said the dip is synonymous with, or at least similar to an upper body squat.

不好意思，帕维尔，如果我记错了，可能不是你说的，但我非常钦佩你的研究。

Excuse me, Pavel, if I got that wrong, maybe it wasn't you that said that, but I'm a big admirer of his work.

俯身撑确实是个很棒的动作，能同时锻炼胸、肩和三头肌，甚至在不同做功方式下还能练到一些背部肌肉。

And certainly the dip is a great exercise to hit multiple muscle groups, chest, shoulders, and triceps, maybe even some back to some extent, depending on how you do it.

所以做俯身撑这类动作，能间接刺激胸和肩的力量与肌肉增长；再加上一些拉的动作，比如引体向上或者掌心朝向自己的上拉动作，尤其是窄距的，哪怕宽距的也好，不仅能维持或提升二头肌的力量和体积，也会刺激背阔肌的发展。

So doing some dipping movement will indirectly stimulate strength, hypertrophy, etcetera, in the chest and shoulders and including some sort of pulling movement for the bicep, like a chin up or palms facing movement, pulling up to the bar, especially if it's a close grip type movement, but even if it's a wide grip type movement, will of course trigger strength and hypertrophy maintenance or improvements in the biceps, but will also trigger strength hypertrophy in the lats in the back.

好了，周六这个手臂训练日，我就举个例子吧，你可能会多做几个动作，不只两个，也许三个，确保间接刺激到躯干。

Okay, so Saturday is this arm workout with that, I'll just give an example of a potential workout where you might do a few more exercises, maybe not just two, but maybe three to make sure you get the torso indirect stimulation.

那这个训练会是什么样子呢？

So what would this look like?

比如你可以做经典的哑铃弯举来练二头肌，再加个上斜哑铃弯举，因为上斜姿势能让二头肌拉得更开，就在上斜凳上做。

Well, this might be your sort of classic dumbbell curls for the bicep and maybe inclined curl for the bicep because it has more of a stretch, so on an inclined bench.

然后最后做两组引体向上，掌心朝向自己，或者做三组，看你这个月是大重量阶段还是中等重量阶段。

And then you might finish with two sets of chin ups, palms facing you, chin ups or three sets of chin ups, depending on whether or not you're in a heavier load month or a more moderate weight month.

再次激活二头肌，毕竟今天是手臂日，同时也能维持背阔肌的力量和肌肉增长，因为你下周三之前不会再练这些躯干肌群，不能让周三练出来的成果白白流失。

Again, activating the biceps muscles because arms day, but also activating strength and hypertrophy in the lats or at least maintaining it so that because you're not training those torso muscles again until Wednesday, you're not allowing the hypertrophy and strength gains that you generated on Wednesday to atrophy, to disappear.

至于三头肌，可以安排一些孤立动作或峰值收缩动作，比如臂屈伸，或者 overhead extension，后者拉伸感更强，但别忘了常规的俯身撑。

Then thinking about triceps, it might be some sort of triceps isolation or peak contraction movement, so that could be tricep kickback or some overhead extension would be more of a stretch type movement than a kickback, but then also doing regular old dips.

你甚至可以从俯身撑开始，它同样能激活躯干肌群和三头肌。

You might even start with dips, which again are going to activate those torso muscles and the triceps.

小腿训练照周一的方式做，颈部训练也一样——我坚信每周练好几次颈部很有必要。

And then calf work in the same way that you did on Monday and neck work, again, I am a believer in training neck multiple times per week.

如果你能在四十五到五十分钟内完成全部动作，那就再好不过了。

And if you are able to finish all of that in forty five or fifty minutes, great.

不过大多数人会发现，练小肌群时反而花的时间更长，因为你得换更多动作。

Most people will find when you're doing a lot of small muscle groups, it actually takes longer because you have to go around to more exercises.

但还是要坚持我们之前说的那些原则，实际训练时间控制在五十到六十分钟左右，热身之后算起，不过有个例外——如果有人占着器械，或者你找不到需要的哑铃之类的，最多延长到七十五分钟，但尽量别拖太长时间。重点是直接刺激手臂，同时也要间接激活核心肌群。

But again, just adhere to the same principles we talked about before, about fifty, five-zero to sixty minutes of real work after a warmup with an asterisk next to that, that if someone's on the equipment or you can't find the dumbbells you need, etcetera, then maybe seventy five minutes max, but really trying to not extend that workout too long, making sure that you activate the arms directly, but also activating the torso muscles indirectly.

这次我就不重复了，但重量、次数和组间休息的安排还是要沿用之前说的：大概一个月里用较重的重量、少次数、多组数、长休息；然后换一个月，改成次数多一点、组数少一点、休息时间短一点。

And again, I won't repeat it this time again, but following the same weight and repetition and rest interval scheme that we talked about earlier, a bit heavier, lower reps, more sets and longer rest for about a month and then alternating to more repetitions, yet fewer sets, shorter rest intervals and do that for about a month.

这套方法适用于所有力量训练，不管星期几练都一样。

This carries through for all the resistance training workouts regardless of the day of the week.

所以我们已经把一整周的安排串起来了：周日是长距离耐力训练，周一练腿部力量，周二做冷热交替，周三练核心加颈部，周四我称之为中等强度有氧，也就是三十五分钟的中等强度有氧，周五则是高强度间歇训练，比如冲刺或者类似的方式。

So we've completed the total arc across the week and we can summarize it as saying Sunday is, let's just say long endurance, Monday is leg resistance training, Tuesday, heat cold contrast, Wednesday, torso training plus neck, Thursday, I would call it moderate intensity cardiovascular exercise, so that thirty five minute moderate intensity cardiovascular exercise, Friday, high intensity interval training of sprinting or some variation thereof.

周六则是手臂、小腿、颈部，再加上间接的核心训练。

And Saturday, arms, calves, neck, and torso indirect work.

这就是完整的安排，但我再强调一遍，你不需要非得从周日开始。

That's the total structure, but I want to emphasize again, you do not need to start this on Sunday.

你完全可以把长耐力训练挪到周二，然后其他部分照之前的安排补上就行。

That is you could make the long endurance work start on Tuesday and then just fill in the rest as described before.

关键看你自己的安排。

It's really up to you.

还有个重要点我想强调：无论是我还是任何人，都不可能每周都严格在固定的日子完成相同的训练，毕竟会有旅行、工作、生病或其他事情打扰。

There's another important point I want to make, which is that neither I nor anyone is going to be successful in doing the exact workouts on the exact same days of every week because of travel, work, illness, other demands, etcetera.

我特别喜欢这个安排的一点，也是我相信对你同样有益的，就是它留有相当的弹性空间。

The thing about the schedule that I like so much and that I do believe that will benefit you as well is that you have some flexibility there.

那这个弹性具体指的是什么？

What's the flexibility?

比如说，你照常在周日做了耐力训练，周一练了腿，但周二因为各种原因没能做冷热交替。

Well, let's say you train your typical Sunday workout of endurance, then you train legs on Monday and then you don't manage to do your heat cold contrast on Tuesday for whatever reason.

那你可以把它挪到周三，不过要注意，如果要做冷刺激，最好别在练完核心后的四小时内进行，理想情况是间隔八小时以上；当然，你也可以只做热疗，这周跳过冷疗，这样也没问题。

Well, you can put it on Wednesday, just make sure that if you're going to do the cold stimulus that you don't do it too close, not within four, ideally eight hours after the training of torso, but you could do it before or you could do it just heat and skip the cold that particular week, right?

虽然不是最理想，但总比什么都不做要强。

Not ideal, but better than not doing anything.

再比如，你周一的腿部训练特别累，周一或周二晚上都没睡好，那周三还该不该做核心训练？

Let's say for instance, the leg workout was particularly brutal, you don't sleep that well on Monday night or Tuesday night, well, then should you do the torso workout on Wednesday?

我的建议是：干脆把冷热交替挪到周三，把核心训练推到周四，偶尔也可以把那三十分钟有氧跑也安排在周四，这样总比让整个计划彻底乱套、全部往后推要好。

Well, I would say, why not move the heat cold contrast to Wednesday and then push that torso workout to Thursday and maybe also try and do that thirty five minute run on Thursday every once in a while, rather than lose the total control of the program and let everything shuffle forward.

这是基本原则。

Here's the basic principle.

我相信，无论哪一种训练——耐力训练还是力量训练，都可以向前或向后调整一天，对吧？

I do believe that any one of these workouts, whether it's for endurance or resistance training can be shifted either one day forward or one day back, right?

你可以推迟一天，也可以提前一天，确保一周内把所有训练都完成。

You could delay it by a day or you could accelerate it by a day in order to make sure that you get everything done across the week.

事实上，我觉得理解这个基础健身计划的最佳方式，不是从细节入手，而是从整体出发，先看大方向，再落实到细节：每周你至少要完成一次长时间的耐力训练。

In fact, I would say the best way to think about this foundational fitness program is not from the details up, but from the top down, from the big picture down to the details and say to yourself, once a week, you're going to get some long endurance in.

另外再选一天，安排一次中等强度、节奏较快的耐力训练。

Another day during the week, you're going to make sure that you get a kind of moderate, faster endurance workout in.

再选一天，完成一次全力冲刺、高强度的心血管训练。

And then one other day during the week, you're going to get an all out sprint high intensity cardiovascular exercise workout in.

这三项训练，你无论如何都要设法完成。

You're going to get those three workouts outs in somehow.

除此之外，你还要针对全身每个肌群都做力量训练。

And then in addition to that, you will also do resistance training for every muscle group in your body.

这意味着每周至少要高强度训练一次腿部、一次躯干、一次手臂。

And that means doing your legs hard at least once a week, your torso hard at least once a week, and your arms hard at least once a week.

当然，你也要注意锻炼小腿。

And of course you are also paying attention to train your calves.

根据我之前说过的理由，我认为至少应该训练颈部，保持它的力量。

And I do, for reasons I described before, believe that you want to train your neck at least to keep it strong.

你可能并不想让脖子长出明显的肌肉。

You may not want to generate hypertrophy there.

每个人的颈部增长速度不一样，有些人长得特别快，有些人怎么练都很难让脖子变粗，但通过轻到中等重量的训练保持颈部强壮，这一点非常重要，原因我前面已经讲过了。

People vary in terms of how quickly their neck grows, some people grows very, very fast, other people for the life of them, they can't get much hypertrophy in their neck, but keeping that neck strong, at least through some very light work to moderate weight work, very, very important for reasons I stated earlier.

如果你设定了这些目标，具体哪一天做哪个训练就没那么关键，但训练之间的间隔就很重要。

If you set out those goals, then the specific days that you do each workout isn't as critical, but the specific spacing is.

比如，你最好不要在练完腿的第二天做高强度间歇训练，因为如果你正确地做了这种训练，腿部会承受很大负担，反而影响恢复，所以最好间隔两到三天。

So for instance, you're not going to want to do your high intensity interval training the day after you train your legs, because if you're doing that high intensity interval training correctly, you're going to be taxing your legs and eating into their recovery, and so you want to space them out by two or three days.

所以你会发现，重点其实是整体优化，而不是只盯着某一个具体的训练或适应环节。

So I think you'll notice that the point is really to optimize everything on the whole rather than any one specific aspect of training or adaptation.

不过话说回来，我知道有些人特别关注力量、肌肉增长以及由此带来的体型变化。

Now that said, I do realize that some people might be hyper focused on things like strength and hypertrophy and the aesthetics that come with it.

关于力量、肌肉增长和力量训练，有一个关键点，之前在多个播客里都讲过，比如和杰夫·卡瓦利尔的那期，还有和安迪·加尔平的那期。

A key point about strength, hypertrophy and weight training, and this is something that has been covered on multiple podcasts, certainly the one with Jeff Cavaliere and with Doctor.

还有我单独做的那期关于如何增肌和提升力量的节目。

Andy Galpin and the one that I did on building muscle strength and hypertrophy, the solo episode.

核心就是这一点。

And that is the following.

真正肌肉发展完全均衡的人其实非常少见，对吧？

It is the rare individual who has perfectly balanced musculature, right?

大多数人不是大腿前侧太强，就是腘绳肌太强，要么就是很难激活臀部，或者有人胸肌怎么都练不起来，但背部却特别有力——这些情况都很常见，我们不光能从外表看出来，更能通过主动收缩这些肌肉的能力来判断。

Most people can be a bit quad dominant or hamstring dominant, or they have trouble activating their glutes, or somebody has a terrible time trying to activate their chest muscles, but they're very strong in the back, etcetera, it's very clear that we can know that not just based on aesthetics, right, but based on deliberate contractability of those muscles.

因为时间关系，我就不展开细说了，但这一点有大量经过同行评审的研究支持，而且我和杰夫·卡瓦利尔做客谈的时候也深入讨论过。

So I don't want to get into this in too much detail for sake of time, but this is something that has peer reviewed research to support it and was also discussed extensively with Jeff Cavalier when he was a guest.

事实上，是他大力推广了这个观点，而且完全正确：如果你能用意念把某块肌肉收缩到几乎要抽筋的程度，哪怕手里没拿重量、也没有任何阻力，纯粹靠mind-muscle连接来发力，那这块肌肉将来长力量、长肌肉都会比那些你很难激活的部位容易得多。

And that actually he's really popularized this notion and it's absolutely true, which is that if you can contract a muscle very hard to the point where it almost feels like it's cramping, if you can do that even when there's no weight in your hand or there's no resistance against it, so you're just using your mind muscle connection to contract that muscle hard and isolate it, chances are you'll be able to generate hypertrophy and strength gains pretty easily in that muscle compared to muscles that you have a harder time activating.

所以在所有抗阻训练中，这种意念与肌肉的连接都非常重要，甚至有人会在组间刻意去收缩肌肉。

So during all resistance training, that mind muscle link is really important, so much so that some people will even try and emphasize contraction of the muscles in between sets, etcetera.

但我个人不太喜欢锻炼时照镜子，也不喜欢在组间花时间绷肌肉什么的——说到底，我就想好好休息。

I personally, because I'm not somebody who likes a mirror when I work out and I'm not somebody who wants to spend time in between sets flexing muscles and etcetera, for whatever reason, I want to actually rest between sets.

我更关注的是在每组动作中的表现，专心把注意力放在目标肌肉上。

And I'm more concerned with performance during those sets and really putting my mind into the muscle during the set.

我特别注重在组间彻底放松。

I really try and emphasize deep relaxation between sets.

这里有个方法，同样是基于科学研究的，有些研究甚至来自我的实验室，当然也有其他实验室的成果：在组间，我会尽量降低心率，让自己平静下来，方法就是做‘生理叹息’。

And so here's a tool that again is built out of science and I should say peer reviewed studies, some of which are being done in my lab, but other labs as well, which is that in between sets, what I really strive to do is to bring my heart rate down as much as possible, calm myself down as much as possible, and I'll do the so called physiological sigh in order to do that.

就是连续两次用鼻子深吸气，然后用嘴巴缓慢而彻底地呼气。

That's two inhales through the nose back to back, and then long full exhale through the mouth.

刚才为了节省时间，我只做了一部分。

I just did it partially there for sake of time again.

先用鼻子深深吸一口气，再悄悄补一口，让肺部和肺泡完全充满，然后用嘴巴把所有空气彻底呼尽。

So a big deep inhale through the nose and then sneak in a little bit more on a second inhale to maximally inflate the lungs and the alveoli, the lungs, and then a full exhale of all your air via the mouth to empty your lungs.

这是我们目前所知最快能让你的神经系统平静下来的方法，在组间用它来放松、节省体力；但一旦开始举重，你就得把注意力完全集中在即将发力的肌肉上。

That's the fastest way that we are aware of to calm your nervous system down and really in between sets, can use that to calm yourself down and conserve energy, but then as you move into the weight training set, you really want to ratchet up your focus and attention to the muscles that you're going to be using.

我想说明的是，做每组动作时，其实有非常多不同的执行方式。

Now, I'd like to acknowledge that there's a huge range of parameters in terms of how to actually perform during the set.

你可以专注于某块肌肉，从动作一开始就要有意识地调动它。

You can focus on a particular muscle and try and really isolate from the beginning of the movement.

有些人则只在肌肉达到最紧缩的那一刻才特别集中注意力。

Some people really try and isolate it only during the peak contraction.

也有人会刻意放慢离心阶段的速度，控制节奏。

Some people will accentuate the negative, their speed and cadence.

记住，原则就那么几个，具体方法却千变万化。

There are, again, remember concepts are few, methods are many.

如果你对离心收缩、向心收缩，或者各种节奏变化的训练方式感兴趣，网上有大量高质量的资料，多到我们今天根本讲不完。

And if you're interested in the various methods of eccentrics and concentrics and all the different ways of changing up cadence and so forth during sets, there's an enormous amount of quality information out there, far too much for us to get into into detail now.

但我讲的这些核心原则是：做组的时候，你的注意力必须放在正在发力的肌肉，或者正在移动的重量上。

But what I describe the general principles of how to set your mind, if you will, during the set, you should be focused on the muscles that you're using and or moving the weight.

如果动作本身更重要，那你要么专注于推动重量，要么专注于激活目标肌肉，对吧？

If movement of the weight is more important, you can either focus on moving the weight or challenging muscles, right?

你可以刻意孤立某块肌肉，让它单独发力，也可以只是单纯地完成动作推动重量。

You can either try and isolate muscles and make specific muscles do the work or simply moving the weight.

专注于推动重量更有利于提升力量，而把注意力放在肌肉上——也就是所谓的意念-肌肉连接——则能让同样的训练更偏向增肌效果。

Moving the weight is going to be more geared towards strength improvements, but focusing on the muscle, so called mind muscle link is going to shift that very same set more toward hypertrophy.

我知道我讲得有点笼统，但这个观点是基于神经系统如何控制肌肉收缩的原理。

I realize I'm painting with a broad brush here, but nonetheless, this is grounded in the way that the nervous system governs muscular contraction.

虽然大多数人对力量训练中的各种变量都很熟悉，比如组数、次数、休息时间、节奏等等，但耐力训练，尤其是有氧运动，同样存在大量关键变量。

And while I think most people are familiar with the number of different variables associated with the resistance training, sets, reps, rest intervals, cadence, etcetera, there are also a tremendous number of very important variables for endurance in any kind of cardiovascular training.

关于这些，网上有很多优质的资源可供参考。

And there are a lot of excellent resources out there about that.

我认为最重要的一点，我可以明确地说：由于耐力训练是重复性动作，你必须确保每个动作都能安全完成，避免让关节进入危险的活动范围，或把自己置于容易受伤的姿势中。

I think the most important one, in fact, I will go on record saying what I believe to be the most important variable for any endurance or cardiovascular training is that because it's a repetitive movement, that you are able to complete the movement safely, meaning you're not putting your body into range of motion or into positions that can damage joints or put you in any kind of compromised state.

有些人可能觉得这听起来有点多余，但你要是曾经把健身车的座椅调得太高，做高强度间歇冲刺时被迫过度伸展，第二天准会为腰痛或坐骨神经痛买单，而且这种疼痛可能持续很久。

And some people might think, that seems kind of silly, but if you've ever set the, for instance, the seat too high on a stationary bike and then air dyne or assault bike type interval training sprints, if it's set too high and you're over striding as it were, the next day you can really pay the price in terms of some back pain or sciatica, and sometimes that pain can extend quite a while.

当然，你也不能因为太谨慎而变得神经质，一味回避训练；但也不能太随意，杰夫，别误会我的意思，否则很容易伤到关节、肌肉和结缔组织。

So of course you don't want to approach any exercise with so much caution that it's neurotic and preventative, and yet you don't want to approach any exercise in any way that's so cavalier, forgive the pun, Jeff, that you're also going to compromise the integrity of your joints and musculature and connective tissue.

咱们来聊聊一些实际生活中常见的变量吧。

Let's talk about some real world practical variables.

比如说，你昨晚睡得特别差。

For instance, let's say you get a poor to terrible night's sleep.

那第二天还练不练？

Should you train the next day or not?

这得看具体情况。

Well, that really depends.

说实话，我确实有过几次睡得特别差之后，反而练得特别好的经历，不管是力量训练还是耐力训练，但这种情况很少见。

I can honestly say I've had some of the best training sessions, resistance training or endurance training sessions after a really poor night's sleep, but that's the rare event.

更多时候，只要我睡得不好，第二天我干脆就不练了。

More often than not, if I'm not sleeping well, I've had a terrible night's sleep, the next day, I will just skip training that day.

我知道这话可能会让不少人震惊，或者已经在心里骂我懦弱了，但我发现，如果前一天压力大、睡得特别差，第二天还硬练，反而容易生病；而一生病，就得连续好几天没法训练。

I know that will shock a number of you out there, or perhaps you're already calling me names, weak, etcetera, but I find that if I've slept really poorly or I've had a very stressful event the day before and I don't sleep well, training the next day sets me up for getting ill and getting ill sets me up for not being able to train for multiple days.

所以在这种情况下，我更倾向于休息一天，专心恢复。

So it is my preference in that case to skip a day and really focus on recovery.

就像我前面说的，把训练推迟到第二天，很少会把两场训练凑在一起，只是把整个计划往后顺一天。

And then as I mentioned earlier, slide that workout to the next day and rarely double that workout up with another workout, but then just slide the schedule forward by a day.

不过我确实会尽量在一周后期补上一些训练，这样就能重新回到原来的七天周期，从同一天开始。

But I really try and strive, that is I really try to double up at least some workouts later in the week in that case, so that I can get back on schedule of starting the seven day protocol again on the same day.

我不想说得太模糊。

I don't want to be excessively vague there.

我的意思是，我会尽量保持固定的训练安排，但如果昨晚睡得不好，我就干脆跳过第二天的训练，把训练往后推一天。

What I'm trying to say is I try and adhere to the same schedule, but if I get a poor night's sleep, I'll just simply skip the workout the next day, slide the workout forward.

不过这里有一个重要的例外：有时候我前一晚睡得不好，或者前一天经历了特别大的压力，导致睡眠很差，但第二天我还能进行所谓的NSDR——非睡眠深度休息。

There is one exception to that and it's an important exception, which is there are times when I've not slept well or I've had some particularly stressful event the day before and haven't slept well, but I'm able to do so called NSDR, non sleep deep rest, the next day.

所以曾经有过几次，我前一晚只睡了三四个小时，第二天早上感觉状态很差，但又很想完成训练，这时候我就会改做十到三十分钟，最好是六十分钟的非睡眠深度休息。

So there have been times when I've only got three or four hours of sleep the night before and I'm feeling really behind the ball the next morning, but I really want to get my workout in, so instead what I will do is a ten, but ideally in that case, a thirty or even sixty minutes non sleep deep rest.

我本人录制了一个十分钟的非睡眠深度休息引导，这个方法不带任何灵性或神秘色彩，完全是基于科学支持的，可以在YouTube上找到。

And there's a ten minute non sleep deep rest protocol read by me, but it is a non spiritual, non mystical science supported non sleep deep rest protocol available on YouTube.

你只要在YouTube上搜我的名字‘Huberman’，加上‘NSDR’和‘Virtusan’，就能找到那个脚本。

You can simply put my name, Huberman, put NSDR and Virtusan, V I R T U S A N into YouTube and you'll find that script.

现在在Spotify和YouTube上，你还能找到其他不少NSDR的音频内容。

There are other NSDR scripts that you can find now on Spotify and on YouTube.

如果你在听这些非睡眠深度放松音频时睡着了，那再好不过了。

And if you fall asleep during those non sleep deep breath scripts, that's great.

就算没睡着，你也会发现它能帮你恢复精力，重新提升脑力和体力的表现。

And if you don't, you will also find that it will restore your ability to perform mental and physical work.

有时候我睡得不够，或者因为各种原因感觉压力比较大，就会先做一段NSDR，然后再去训练，效果通常非常好，这样我就不用因为昨晚没睡好就干脆不练了。

So there are times when I haven't gotten as much sleep as I would like, or I'm feeling a bit more stressed for whatever reason, and I'll do NSDR and then I will go train, and that often works fabulously well for me, and then I don't have to skip a workout entirely just because I didn't get a good night's sleep.

很多人问我，锻炼前该不该空腹，这个问题其实争议挺大的。

A lot of people ask whether or not you should train fasted or fed, and this is a very controversial area.

我个人更喜欢在连续三到十小时没吃东西的情况下做有氧运动。

I personally prefer to do my cardiovascular work, not having eaten anything in the previous three to ten hours.

通常是因为我早上醒来后，会在一小时内直接进行有氧训练。

And typically that's because I wake up and I'll do the cardiovascular training within about an hour of waking up.

有时候会晚一点，因为我的第一顿饭通常在上午11点左右，不过也不总是这样。

Sometimes later because my first meal generally falls, generally not always, falls around 11AM.

我并不刻意实行间歇性禁食，但我的用餐时间一般从上午11点到晚上8点左右，不过我也不会太较真。

I don't do any kind of formal intermittent fasting, but typically my meal schedule somewhere between 11AM and my last bite of food is around 8PM, but I'm not super strict about that.

有时候我可能会吃到晚上9点，也可能早上10点就吃点东西。

I might eat in as late as 9PM and I might eat something at 10AM.

如果早上醒过来特别饿，我也会在11点前吃点东西。

If I wake up really hungry, I might have something before 11AM.

我对这些事一点都不纠结。

I'm not neurotic about it.

但说到锻炼，我更喜欢空腹训练，包括力量训练，这些通常都在一天刚开始的时候进行。

But in terms of training, I like to train fasted and that includes the resistance training workouts and those come early in the day for me.

比如，如果周一我要练腿——这正是我练腿的日子——前一天晚上我会吃些淀粉类食物，像米饭、意大利面之类的，确保早上练腿时肌肉里有足够的糖原。

And typically if I'm going to train legs on Monday, for instance, which is when I train legs, I'll make sure that the night before I'm ingesting some starch, some carbohydrate, like rice or pasta or something of that sort to make sure that when I do that morning leg workout, I have enough glycogen in the muscles, etcetera.

再说一遍，营养这个话题本身就挺有争议的。

Again, nutrition is a somewhat controversial area.

事实上，这很容易引发强烈的情绪，毕竟我们这里有素食者、杂食者、纯肉食者，还有生酮饮食的人。

In fact, it can evoke very strong feelings because I know we've got vegans and we've got omnivores and we've got carnivores and people who are keto.

但咱们今天这个形式，不适合深入讨论这些。

This isn't really the format for us to get into all of that.

我觉得关键在于，找到最适合自己训练目标的饮食方式。

I think the rule to follow is figure out what optimizes your training for your particular training goals.

对我而言，通常就是空腹训练，练完之后尽快吃东西。

For me, that most often means training fasted and then eating pretty soon after I train.

尤其是高强度的力量训练——其实我所有的力量训练都挺高强度的，虽然不是每组都做到力竭，但至少有三成左右的组数我会做到力竭。

And if it's a high intensity resistance training workout, and frankly, all of my resistance training workouts are pretty high intensity, I'm not going to failure on every set, but at least about 30% of those sets I'm going to failure.

其他组我也同样拼尽全力。

And the other sets I'm working very hard nonetheless.

练完我会吃些碳水，同时也会补充蛋白质，要么喝蛋白粉，要么吃含蛋白质的正餐。

Well, I eat some starches after I train and I also ingest some protein in the form of a protein drink or a meal that includes some protein food.

但我一般不建议在力量训练前吃东西，至少训练前一两个小时我都不吃。

But I don't like to eat before I do resistance training or at least not within the hour or two before I do resistance training.

当然也有例外。

There are exceptions to that.

我得说，耐力训练的情况也基本类似。

And I should say that the same basically applies to endurance work.

如果我要去跑步，通常不想肚子装满食物，甚至一点不吃。但有时候早上醒来特别饿，非得吃点东西不可，或者有社交安排，比如吃早餐，那我就先吃早餐，大概一小时到一个半小时后再去锻炼，因为我想确保能把训练完成。

If I'm going to head out for a run, typically I don't want my belly full of food or any food at all, but there are times where I wake up hungry and I very much need to eat something or I have something scheduled socially like a breakfast and I'll have that breakfast and then an hour or ninety minutes later, I'll do my workout because I want to make sure that I finish the workout.

我并不执着于空腹锻炼还是饱腹锻炼。

I, again, am not neurotically attached to training fasted or fed.

对我而言，空腹锻炼更理想，但如果必须饱腹练，那也总比不练强。

For me, fasted is preferred, but if I have to train fed, better to train than to not train at all.

我们还没怎么聊过柔韧性，不过我们《休伯曼实验室》播客里专门做过一期关于柔韧性的内容。

We haven't talked so much about flexibility yet, but we did an entire episode of the Huberman Lab Podcast on flexibility.

如果你希望提升柔韧性，我建议你去听听那期节目。

And I encourage you to check out that episode if you're interested in increasing your flexibility.

那期节目的核心观点是：如果你看研究的主流结论——也就是大多数高质量研究共同指向的规律，而不是个别例外——你会发现，静态拉伸的关键在于：保持一个拉伸姿势，配合呼气，放松腹部和躯干，让身体自然沉入拉伸中，而不是憋气或绷紧。不需要做到极限，大概做到60%甚至更低的程度就够了，每个动作保持30到60秒，然后重复。

But the basic takeaway from that episode is that if you look at what I like to call the center of mass of the research, that is most of the studies and what the conclusions of most of the quality studies point to, so not the exceptions, but the kind of general rules that have been gleaned over time from multiple labs, over multiple decades, etcetera, what you find is that static stretching that is holding a stretch and in fact, exhaling and relaxing the midsection and torso and relaxing into the stretch as opposed to staying full of air and tense, but mentally and physically relaxing into the stretch, but not stretching maximally, that is not extending as far as you possibly can go, but more like 60% or even less, and then holding those static stretches for anywhere from thirty to sixty seconds and then repeating.

每周对多个肌群做两到三次这样的拉伸，比如股四头肌、腘绳肌、背阔肌，网上都有现成的方案。

Doing that two or three times throughout the week for multiple muscle groups, so it could be for your quadriceps, it could be for hamstrings, for your lats, there are protocols out there.

事实上，我们有一份专门讲拉伸和柔韧性训练方案的通讯。

In fact, we have a newsletter that is focused entirely on protocols for flexibility and stretching.

你可以在 hubermanlab.com 上找到它。

You can find that again by going hubermanlab.com.

你甚至不用注册订阅，虽然我们很欢迎你这么做；直接去网站，往下滚动到柔韧性通讯那部分，所有针对不同肌群的方案都列在那里。

You don't even need to sign up for the newsletter, although we invite you to if you like, but you can simply go there, scroll down to the flexibility newsletter and all the protocols are there each of the muscle groups, etcetera.

我通常会在晚上做些拉伸，因为我早上训练，晚上准备睡觉的时候，或者电视开着的时候——不过我们家一般不看电视，但电脑是常开的，大家也总在用电脑。

But what I typically try and do is some stretching in the evening because I train in the morning as I'm perhaps getting ready for bed or if the TV is on, which in our house doesn't typically go on because we don't have a TV, but of course there are computers and people are on their computers, etcetera.

我就会趁这时候做点拉伸。

Well, I'll try and do some stretching while I do that.

我还有个站立式办公桌，所以白天工作时，不管早上有没有练，或者下午要不要练，我都会抽空拉一拉腘绳肌、股四头肌、背阔肌、肩膀和背部，其实花不了多少时间。

I also have a standing desk, so during the day at work, regardless of whether or not I train that morning or not, or I'm going to train in the afternoon, I'll try and do some static stretching for my hamstrings, my quads, my lats, my shoulders, my back, really doesn't take much time.

我尽量把拉伸分散到一整周里，这跟研究证实最有效的方式是一致的：短时间、高频次的练习，最好每天都有。但说实话，我经常做不到，我甚至想不起自己有没有哪天是每天都拉伸的。

I really try to space that out throughout the week, which if you look at the peer reviewed research matches well to what's known to be most effective, which are going to be short repeated sessions, ideally every day, but truth told, I fail, I categorically fail, I was about to think of whether or not I ever stretch every day.

我做不到每天坚持，但每周大概能做三次拉伸。

I fail to do it every day, but I get about three or so stretching sessions in per week.

而且只是保持静态拉伸，尽量放松身体，让肌肉彻底舒展开。

And again, it's just static hold, trying to really relax into the stretch.

关于如何放松身体来拉伸，这个话题在武术圈里经常讨论，帕维尔·萨苏兰写过一本关于拉伸的绝佳书籍。

Now, the relax into the stretch is something has been talked about in martial arts circles and Pavel Satsulan has an excellent book on stretching.

我们可以提供这本书的链接，里面详细讲了如何通过放松神经系统来促进拉伸——神经如何支配肌肉和肌腱，让身体更容易伸展。

We can provide a link to that, talks about this, has a lot to do with relaxation of the nervous system and the way that the nerves innervate muscles and allow for stretch, if you will, also the way that the tendons and ligaments are innervated by nerves.

反过来也是一样的道理。

The converse is also true.

这里再次提到帕维尔提出的一个原则。

And here, again, this is a principle that Pavel has put forth.

我记得他称之为‘扩散效应’，意思是力量从一个中心点向外扩散。比如，呼气时放松躯干、腹部——有些人叫它核心，虽然不是所有人都喜欢这个词——这样能帮助你更充分地拉伸；同样，收紧核心、用力握紧拳头，也能增强肌肉收缩，因为大脑对双手的神经代表区域特别大。

I believe he calls it irradiation, meaning irradiating out or emanating out from a source, which is that while exhaling and relaxing the torso, the midsection, some people call it the core, although some people don't like that term, can facilitate relaxation and stretching through a larger range of motion, so too can contracting the core, the midsection, or gripping very tightly with the fist can facilitate muscular contraction because of the way that the nervous system heavily, we can even say over represents the fists in the brain.

那么，你该怎么把这个原理应用到你的基础健身计划里呢？

And so how would you apply this to your overall foundational fitness protocol?

其实，如果你在做一种交替使用四肢的动作，比如举哑铃做二头肌弯举，你会发现，当你要移动的那只手紧紧握住哑铃的同时，另一只手也紧紧握住它，你的发力会更强。

Well, it turns out that let's say you're doing a movement that involves one limb moving and then the other, let's say it's bicep curls, just for sake of example, turns out that you will actually be stronger in moving that dumbbell with the arm that happens to be moving if you grip the handle very tightly, but also grip the handle of the opposite dumbbell very tightly.

不过在组间休息时，我建议你反过来做——彻底放松，配合生理 sigh（生理叹息）。

Now that said in between sets, I encourage you to do the opposite, to try and completely relax in between sets, combine that with the physiological sigh.

等到下一组开始时，再用上这种紧握的方式，无论是正在移动的哑铃，还是此刻静止或处于等长状态的那一个。

And then when the next set commences, employ that very strong grip, both again weight that's moving and the weight that at that moment might be stationary or in isometric position.

毕竟，神经系统控制着肌肉，而这种作用是双向的。

So the nervous system of course is what controls muscles and that operates in both directions.

如果你想放松，可以尝试缓慢而长的呼气，甚至用生理叹息，专心在心理和身体上放松，尤其是核心和拳头部位。

If you want to relax, try and use long exhales, maybe even physiological size and really concentrate on mentally and physically relaxing in particular your core and your fists.

如果你想爆发力量，比如举起沉重的杠铃或哑铃，或者做一次全力引体向上，那就该用相反的方法——紧紧抓握杠铃或哑铃，同时收紧核心，甚至吸满一口气，让身体不漏气。

And if you want to generate force, and you want to move a heavy barbell or dumbbell, you want to do a chin up with the maximal force, that's when you can employ the opposite, which would be to grip the bar or dumbbell, etcetera, very tightly, and you want to contract your core or even fill your body with air as they plug all the leaks, etcetera.

这其实牵涉到动作形式和技巧，这个话题广博得几乎说不完，我们今天没时间深入讨论。

So this gets into kind of form and movement, which is an extensive, near infinite landscape of discussion, again, that we don't have time to go into.

我只想提这两个和神经系统相关的技巧，因为作为神经科学家，它们特别吸引我——它们建立在神经如何支配肌肉的基本原理上，我相信你第一次用就会受益，以后每次都会有效。

I just want to mention those two nervous system related tips, because I suppose as a neuroscientist, they appeal to me because they are grounded in fundamental principles of how the nervous system innervates muscle, and I know that they will benefit you the first time you use them and every time.

说到握力、神经系统、健身和长寿，医生。

Speaking of grip and nervous system and fitness and longevity, Doctor.

彼得·阿蒂亚是一位医生，曾做客《休伯曼实验室》播客，那期节目提供了大量相关信息。

Peter Attia, who's a medical doctor, was a guest on the Huberman Lab Podcast and provided an enormous wealth of information on that podcast episode.

有空的时候，我强烈推荐你去听一听。

I really encourage you to check it out when you have time.

他本人也主持一档非常出色的播客，叫《The Drive with Peter Attia》。

And of course has his own spectacular podcast, The Drive with Peter Attia.

彼得，医生。

Peter, Doctor.

阿蒂亚经常提到一些动作或锻炼，它们不仅有助于提升体能，还能帮你评估自己的体能水平，以及向长寿和健康寿命迈进的程度。

Attia, I should say, often talks about certain movements or exercises that you should perform, not just to improve your fitness, but also to touch into or measure how fit you are and how well you are progressing toward a long lifespan and health span.

其中之一就是能单杠悬垂一分钟以上。

And one of those includes the ability to hang from a bar for a minute or longer.

根据年龄和体能水平的不同，人们对单杠悬垂能坚持多久也有不同的期望值。

And there are a number of different expectations that one can have of how long they should be able to hang from a bar, depending on their age and their fitness level, etcetera.

大家可以去了解一下这位医生。

Please check out Doctor.

去听听阿提亚医生的播客，再看看他的各种社交媒体账号，就能获取更多相关信息。

Atiyah's podcast and his various social media sites to get more information on that.

不过我可以告诉大家，如果你要吊在单杠上，并且想尽可能久地吊着——这其实是一个很有趣且重要的健康指标——那么把杠握得紧紧的会有帮助。

But what I can tell you is that if you're going to hang from a bar and you want to hang from that bar as long as possible, which turns out to be a interesting and important metric of your health, then gripping the bar very tightly will actually help.

之前我们聊过，如果睡眠不足，要不要继续锻炼，以及如何通过非睡眠深度休息（NSDR）来应对中度睡眠不足；而如果是完全缺觉，比如熬了一整夜，或者睡得特别糟糕，这种情况下，我觉得第二天最好就别练了，把训练往后顺延。

Earlier, we talked about whether or not to train if you're sleep deprived and how to recover from what I would say is moderate sleep deprivation by doing NSDR, as opposed to total sleep deprivation, like being up all night or having a truly miserable night, in which case I think you should just skip training the next day and slide it forward.

另外，时不时会出现类似的情况，大家会纠结生病的时候到底该不该继续锻炼。

Now, a similar issue comes up from time to time where people wonder whether or not they should train or not if they are sick.

这时候健身房里和各个运动项目里都会流传各种各样的说法。

Here there's all sorts of crazy gym lore and sport specific lore.

比如我以前跑越野赛的时候，常听到一句老话，说症状如果在脖子以上，还是可以训练的。

For instance, I used to hear this, when I ran cross country, there was this adage that if the symptoms were from the neck up, you could still train.

也就是说，如果你只是鼻塞严重、头疼，那照样可以跑步。

That is if you were really congested and you had a headache, you could still run.

但如果症状出现在胸部或肺部，那就不能跑步了。

Whereas if it was in your chest and in your lungs, you couldn't run.

我根本没看到任何数据能证明这种说法是对是错。

I don't think there's any data whatsoever to support whether or not that's true or whether it's not true.

就我本人而言，我的目标是长期保持训练和体能，同时把整体健康纳入健身的考量——也就是不要生病，更不能长期生病，也不能把病传染给别人。

For myself and because my general goal is to be training and fit over time, but also to include general health in the fitness equation, that is to not be sick or chronically sick and certainly not to get other people sick.

如果我只是有点轻微鼻塞，感觉可能要感冒了，我也会格外谨慎，不会照常进行全套训练。

If I have a little tiny sniffle, like I think I might be getting sick, even then I'm a little cautious in the sense that I'm not going to do my typical workout.

我可能会提前十五分钟结束训练，但不会因此忽略任何肌群；如果是力量训练，就只是减少总组数而已。

I might stop it about fifteen minutes earlier and I would do that not by neglecting any body parts or anything of that sort if it's a weight training workout, by simply reducing the total number of sets.

我大概不会做到力竭。

I probably wouldn't do any sets to failure.

如果平时有30%的组数会做到力竭，那现在我会降到10%左右，差不多就是这样。

If I did, I might reduce the total number or percentage of sets to failure from about 30% of sets to maybe closer to 10% of sets, something like that.

如果是耐力训练，我会把强度降低10%到20%，同时缩短总训练时间。

And if it was endurance work, I might throttle back by 10 or 20, and I will shorten the total duration of the workout.

我经常发现，由于运动对免疫系统的增强作用是有科学依据的，有时候单靠运动就能让我避免生病。

And I often find that because of the known, yes, peer reviewed known immune system enhancing effects of exercise, sometimes that alone will allow me to avoid getting sick.

但当然，我也会注意回家后洗个热水澡，尽量不给自己施加压力，避免焦虑，专注于睡眠、非睡眠深度恢复、其他恢复方式，以及良好的饮食等等。

But of course, I'm also careful to get home, take a hot shower, not stress myself out if I can, avoid getting myself stressed out and focus on sleep, NSDR, other forms of recovery, good nutrition, etcetera.

但如果我真的出现了明显的鼻塞、感冒，感觉身体不适，或者觉得可能要得流感了，我绝对会停止训练，直到完全康复才会重新开始任何形式的锻炼。

If however I have a real sniffle, a cold, I'm not feeling well, or I think I might be coming down with a flu, I absolutely do not train and I don't get back into training of any kind until I'm completely recovered.

所以我的核心观点是：如果你生病了，就不该去锻炼。

So what I'm basically saying is that, no, I don't believe you should train if you're sick.

同样重要的是，无论因为生病还是其他原因，只要你有一段时间没训练，我都认为不应该立刻回到最大强度的训练。最好花一到两周时间逐步恢复，慢慢回到原来的训练时长和强度，然后持续下去，直到下一次生病，或者因为家庭或其他事务再次中断。

And perhaps equally importantly, when you come back from a layoff of any kind, whether or not because of illness or for whatever reason, I do believe that because your body is a bit untrained, it's not ideal to jump right back into maximal training and to take one, maybe two weeks of ramping up to the full duration and intensity of workouts that then I would continue ongoing for however many cycles I can complete before I hit another sickness or I hit another gap in my schedule due to family obligations or other obligations, etcetera.

我们已经聊了很多关于健身的工具、方法和变量，但远没有涵盖所有可用的选项。

So we've covered a lot of tools and protocols and variables related to fitness, but we have by no means covered all the available tools and protocols and variables.

在结束之前，我想特别强调一个方法。

Before we wrap up, I do want to emphasize one tool.

这是一个非常简单、几乎不用花钱、也不花多少时间的方法。

It's a very easy, in fact, zero cost, very low time commitment tool.

这个建议是安迪·加尔平博士在《休伯曼实验室》播客中提到的。

And this was one that was provided again by Doctor.

安迪·加尔平博士在《休伯曼实验室》播客中提到的。

Andy Galpin when he was on the Huberman Lab Podcast.

这个方法有扎实的研究支持，效果显著，我认为每次训练结束后都应该做。

And it's a tool that there is excellent research to support the effectiveness of, and that I do believe should come at the end of every training session.

就是进行三到五分钟的刻意缓慢呼吸。

And that's to do three to five minutes of deliberately slow breathing.

听起来很简单，对吧？就三到五分钟的慢呼吸。

It sounds so simple, three to five minutes of deliberately slowed breathing.

你可以在洗澡时做，或者到车里后坐下来安静地做，如果有时间的话；甚至开车回家或去下一站的路上，也可以慢慢呼吸，让自己平静下来。这能帮助你重视训练后的恢复期——正是在这个阶段，身体才会发生适应性变化，让你比训练前更强。

So this could be while you're in the shower or when you arrive at your car, you might sit in your car quietly and do that if you have time, or maybe even while you're driving back to or onto your next destination, just to really slow down your breathing, to really look at the recovery period that has to follow each training session, and of course, during which the adaptations, the changes that make you more fit than you were going into the exercise occur.

安迪团队以及我们实验室和其他实验室的相关研究都表明，这三到五分钟的慢呼吸能有效降低神经系统兴奋度，促进快速、彻底的恢复，让你在下一次训练到来时，能以最佳状态全力以赴。

And that three to five minutes of deliberately slowed breathing has been shown in Andy's group and in related experiments, not exactly the same, but related experiments in our laboratory and in other laboratories to really so called downshift the nervous system and really set you up for maximal recovery, rapid recovery, and allow you to lean into the next training session with full intensity when that training session eventually arrives.

这方法看似简单，却是提升整体健身效果的强力工具。

So it's a very simple tool, but a very potent tool for your overall fitness.

感谢你们参与这次讨论，我称之为基础性的，或者说更大胆一点，一个理想的健身方案。

So thank you for joining me for this discussion of what I'm calling a foundational, or I guess we could even get bold and call it an optimal fitness protocol.

不过‘理想’这个词其实挺微妙的，根本不存在什么绝对理想的健身方案。

Although the word optimal is a tricky one, there's no real optimal fitness protocol.

今天我重点想讲的是这个基础方案，因为它能帮你覆盖大多数，甚至全部的健身目标：力量、耐力、肌肉增长、速度、爆发力和柔韧性。

And today, I've really tried to focus on is this foundational protocol because it does allow you to check off most, if not all the boxes related to strength, endurance, hypertrophy, speed, power, flexibility.

它还能教你如何调节神经系统——该提升时集中注意力、建立身心连接，该放松时迅速平复生理状态，比如训练结束后做三到五分钟的缓慢呼吸。

It will also teach you how to regulate your nervous system up and down, that is to ramp up and focus, mind muscle link, etcetera, and then quickly calm down physiological size, three to five minute decompressed breathing at the of training, etcetera.

虽然我分享的是我自己的训练方案，而且我们也会在 hubermanlab.com 的通讯里提供完整版，如果你想深入了解，但我想再次强调，这个方案及其所有细节，本质上是为你量身打造的，你需要根据自己的需求去调整。

Really, even though I talked about the protocol that I follow, and again, that we will provide as a newsletter at hubermanlab.com, if you want to look at it in more detail, even though we talked about it in the context of what I do, again, I really want to emphasize that this protocol and the description of this protocol and all its variables, it's really for you and for you to tailor to your specific needs.

所以请认真参考这个方案，但别把它当成唯一标准，它只是一个起点，你可以据此调整出最适合你个人的健身方式。

So please take the protocol into consideration, but do not treat it as wholly, treat it as a starting point from which you can adapt it to your specific fitness needs.

如果你喜欢并从《Huberman 实验室》播客中学到了东西，欢迎订阅我们的 YouTube 频道。

If you're learning from and are enjoying the Huberman Lab Podcast, please subscribe to our YouTube channel.

这是支持我们的一种绝佳方式，而且完全免费。

That's a terrific zero cost way to support us.

另外，请在 Spotify 和 Apple 上订阅《休伯曼实验室》播客。

In addition, please subscribe to the Huberman Lab Podcast on Spotify and Apple.

在 Spotify 和 Apple 上，你还可以给我们留下最多五颗星的评价。

And on both Spotify and Apple, you also have the opportunity to leave us up to a five star review.

如果你有问题、对我们今天讲的内容有看法，或者对未来的嘉宾有建议，请在 YouTube 的评论区留言。

If you have questions for us or comments about the information we've covered or suggestions about future guests, please put those in the comments section on YouTube.

我们确实会看每一条评论。

We do read all the comments.

也别忘了看看今天节目开头提到的赞助商。

Please also check out the sponsors mentioned at the beginning of today's episode.

这是支持《休伯曼实验室》播客最好的方式。

That's the best way to support the Huberman Lab Podcast.

虽然今天没怎么提，但以前很多期节目里，我们都聊过补充剂。

Not so much today, but in many previous episodes of the Huberman Lab Podcast, we talk about supplements.

补充剂不是每个人都需要，但很多人靠它显著改善了睡眠、专注力和荷尔蒙水平。

While supplements aren't necessary for everybody, many people derive tremendous benefit from them for things like enhancing sleep and focus and hormone optimization.