嘉宾系列 | 安迪·加尔平博士：如何评估与提升你的健身各个方面

是的

Uh-huh.

很好

Great.

他们锻炼吗？

Do they exercise?

嗯，其中一个人会。

Well, one of them does.

他一辈子都在进行耐力运动。

He's a lifelong endurance exercise.

跑步、骑车、游泳、铁人三项，全都参与。

Runner, cyclist, swimmer, iron man, all these things.

那另一个呢？

What about the other one?

不会。

Nope.

他根本一点都不锻炼。

He doesn't exercise at all.

那时候，我真的想杀了我的研究生，因为我想：你在我实验室待了三年甚至更久，居然从来没告诉我，你家里就有一个堪称完美、能用来研究锻炼的科学实验对象。

And at that point, like, I wanted to kill my graduate student because I'm like, you've been in my lab for three years or more probably, and you've never told me that in your household is the perfect scientific experiment for exercise you could ever create.

当我同事和我盯着她的时候，她脸上的表情，天哪。

And, like, Jesus, the the the look on her face when my colleague and I were staring at her.

她只是说：天啊。

She's just like, oh my god.

于是我跟她说：马上给他们打电话。

So I'm like, call them right now.

他们要来实验室了。

They're coming in the lab.

我们要从芝加哥飞他们过来。

We'll fly them in from Chicago.

不管要付出什么代价，我都无所谓。

I don't care what we have to do.

我们马上把他们接过来。

Like, we're getting them in.

所以我想回到哈佛疲劳实验室最早提出的那个模型，这个研究群体的一个有趣之处在于，他们最初就试图用整体的视角来研究人类表现。

And so I wanted to actually, going back to the model that was first developed by the Harvard Fatigue Lab, one thing that's interesting about that community is they started off with the concept of trying to examine human performance through a holistic lens.

因此，这与逐个器官分析的做法完全相反。

And so it was the antithesis of looking at either organ by organ.

我们只关注心血管系统。

So we're going to only look at the cardiovascular system.

我们只关注骨骼肌。

We're only going to look at skeletal muscle.

而我们现在说的是，要从整体上来观察。

And then we're saying we're looking at this entire picture.

因此，我们希望把这个模型应用到这对双胞胎身上。

And so that model we wanted to carry through in these twins.

我说，好吧，我要把他们带到实验室，但我不只是研究某一个系统。

And I said, alright, I wanna bring them in the lab, but I'm not just going to look at one system.

我想做所有事情。

I want to do everything.

所以我们采集了粪便样本。

So we took stool samples.

我们抽取了血液。

We took blood.

我们进行了垂直跳跃测试。

We did vertical jump tests.

我们进行了最大力量测试。

We did maximum strength tests.

我们进行了肌肉质量的核磁共振成像。

We did, MRIs of muscle mass.

我们进行了最大摄氧量测试。

We did v o two max tests.

我们进行了效率测试。

We did efficiency stuff.

我们做了基因检测。

We we did genetic testing.

我们做了智商测试。

We did an IQ test.

我们做了心理测评。

We did psychological battery.

我们想全面考察这些方面，以找出双胞胎之间的差异。

We wanted to look at everything to figure out of these things what differ between the twins.

如果是这样，第二个关键问题是：差异有多大？

And if so, the second key question there is by how much?

那我能否提高我的最大摄氧量？

So can I improve my v o two max?

当然可以。

Sure.

人人都知道这一点。

Everyone knows that.

但具体是多少呢？

But how much?

能提高580%吗？

Can it change by 580%?

这个数字到底在哪里？

Like, where's the number?

因此，对这一点进行量化非常重要。

And so putting some quantification on this was very important.

于是，我们又有一个经典耐力训练模式与非耐力训练模式的对比案例。

And so, again, we had another example of a classic endurance only training paradigm compared to a a non.

这个人是一名卡车司机，据我所知，他其实为一家薯片公司开车，这甚至更有趣。

So this is a person who's I think he's a truck driver by vocation, which is I think he actually drove for a potato chip company, which was even funnier.

这位耐力运动员非常出色，因为像所有耐力型运动员一样，他保存了过去三十五年所有训练里程的纸质记录。

The the endurance athlete actually was great because like any endurance people, he had a he had physical books of all of his training mileage for the last thirty five years.

我们逐页翻阅了这些记录。

And we could we just went through them.

我们计算了他跑的总里程、平均值以及每段时间的心率。

And we calculated the total amount of miles he ran, his averages, his heart rates per time.

我们有这样一件不可思议的事，比如他参加过的比赛，他都有完整的记录。

We had this unbelievable thing, like what races he was in, he had the documentation.

他简直太疯狂了。

He was just totally nuts.

对吧？

Right?

就像那些耐力运动员现在可能会摇头说：哦，对，我也有这种东西。

Like something that endurance people are like shaking their head right now going, oh, yeah, I got that too.

每个人

Everyone

耐力运动爱好者都挺 geek 的。

Endurance else folks are pretty nerdy.

是的。

Yeah.

超级极客。

Super nerdy.

对吧？

Right?

这太棒了，因为现在我们可以尽可能准确地验证你实际跑了多远以及类似的数据。

So it's great because now we could validate as close as one could to actually how much you ran and things like that.

他们之间大约有三十五年的差异。

So they had about a thirty five year discord.

他们都坚持锻炼到高中。

They both exercised up through high school.

大约18岁的时候，他们就停止了。

About 18, they stopped doing it.

当我们他们在实验室接受测试时，他们已经五十多岁了。

By the time we run them in the lab, they're in their mid fifties.

所以相差了大约三十五年。

So it's about thirty five years of difference.

当我们对他们进行测试时，如果查看与瑞典研究相似的指标，结果几乎完全一致。

And when we ran them through the testing, if you look at the the measures that were similar to the Sweden study, it was almost identical.

锻炼的双胞胎在血脂谱、静息心率、血压和最大摄氧量等方面明显更优。

The the the exercising twin was significantly better at things like a lipid panel, resting heart rate, blood pressure, v o two max.

所有这些指标，正如预期的那样，都好得多。

Any of those markers, as predicted, were were much better.

但非常有趣的是那些处于中间状态的指标。

What was very interesting, though, was the things that were in the middle.

首先，他们的总肌肉质量几乎完全相同，误差范围在DEXA扫描可能的精度范围内。

First of all, their total amount of muscle mass was almost identical, like, to the gram within the margin of error of a DEXA scan could possibly ever be.

不过，不锻炼的那位体脂稍高一些。

The nonexerciser, though, was a little bit fatter.

因此，体重的实际差异几乎完全由体脂或非瘦组织解释。

So the difference in actual body weight was explained almost entirely by body fat or non lean tissue, really.

情况也类似。

Same sort of deal.

所以，好吧。

So okay.

比如，没人会惊讶运动的那一位体脂率更低，尽管他的肌肉总量根本没有变化。

Like, no one's surprised there that the exercise was a little bit leaner, even though it didn't change a whole amount of muscle mass at all.

当我们查看一些更功能性的测试时，我们关注了肌肉质量这类指标。

When we looked at some of the more functional tests, we looked at things like muscle quality.

这是一种可以通过超声波检测到的指标。

So this is a metric you can get from an ultrasound.

你可以把这理解为组织内有多少脂肪，有时对耐力运动员来说，拥有更多所谓的肌内甘油三酯是有利的，因为这是组织内直接的燃料来源。

You can kind of think about this as how much fat is inside the tissue, which is sometimes an advantage for endurance athlete to have a little bit more of an what are called intramuscular triglycerides because it's a fuel directly in the tissue.

但总体而言，肌肉质量并不利于运动者。

But in general, the exercise or the the muscle quality was not in favor of the exerciser.

如果你看表现测试和力量测试，结果反而更有利于非运动者。

If you looked at the performance testing and if you looked at strength, it favored the non exerciser.

所以现在，我们再次看到了与瑞典研究中相同的发现，只不过这次是在同卵双胞胎身上。

And so now again, we have the same finding we saw in our Sweden study, but in identical twins.

因此，这真正突显了一个事实：如果你想追求最佳健康，仅仅选择单一领域是无法实现的。

And so it really, really highlighted the fact that if you want to move forward with optimal health, simply picking one silo is not going to get you there.

单一领域指的是只跑步、只骑车。

One silo meaning just running, just cycling.

对的。

Right.

这意味着不锻炼的双胞胎能跳得更高，或者赢得掰手腕比赛吗？

Does this mean that the twin that did not exercise could jump higher or win an arm wrestling competition?

虽然能做这些事并不是至关重要的，但就衡量力量而言，非锻炼者的等长力量是否更强，或者至少和他们锻炼的兄弟一样强？

Not that that's a vital thing to be able to do, but just in terms of measuring strength, it's our isometric strength, was the non exercising twin stronger or at least as strong as their exercising

是的，尤其是在握力方面。

Yes, particularly in grip strength.

没错。

Yep.

至于垂直跳跃、腿部伸展功率等许多指标，它们往往更有利于非锻炼者，这仍然是一个鸡生蛋还是蛋生鸡的问题。

And any of the measures like the vertical jump, leg extension power, and a number of things, they often favor the nonexerciser, which you're still a little bit of a chicken and egg.

你并不确定耐力训练是否削弱了另一个双胞胎的力量，或者说这其实并不那么重要。

You don't know if necessarily the endurance training reduced that other twin's strength, or it doesn't even really matter per se.

我认为重点在于，你能否改变一些EO2max的指标？

I think the highlight of it is, can you change some of these metrics of EO2max?

是的。

Yeah.

远远不够。

Not even close.

这些指标对遗传因素的依赖性很低，非常容易被改变。

These things are very responsive regardless of your genetics.

你的基因会明确地决定你的起点。

Your genetics will give you a starting place very clearly.

即使是不锻炼的那位，也是一个相当健康的人。

Even the non exerciser was a pretty healthy guy.

所以他们的基础状态已经很好了。

So they were in a good spot.

他五十多岁，不锻炼，根本不注意饮食。

His mid fifties doesn't exercise, doesn't really pay attention to his diet at all.

但他身体状态还不错。

And he was in a pretty good shape.

然而，如果你想真正取得进展，提升高水平的功能，就必须做些比单纯跑步、单纯耐力跑更多的事情。

However, if you wanna actually move progress and move forward high functionality, you have to do something besides just run, just distance run.

我同样可以说，对于力量训练也是如此。

Now I could say the same thing for strength training.

我并不想让人觉得我在说耐力训练有效果。

That alone, because I don't want to make this seem like I'm saying endurance exercises, it worked.

在这两项研究中，这些人的各项对死亡率至关重要的指标都改善了很多。

In both case in both these studies, those folks were, much better off in metrics that are incredibly important to mortality.

比如寿命、VO2max等等。

How long you're going to live, VO two max, etcetera.

但在力量方面，单靠这些是达不到目标的。

It's just not gonna get there in terms of strength.

我们还研究了肌肉纤维的生理特性，这非常有趣。

We took a look at muscle fiber physiology as well, which is very interesting.

我的意思是，肌肉纤维通常分为两种：快肌纤维和慢肌纤维。

So what I mean is there's generally two types of muscle fibers, fast twitch and slow twitch.

而衰老的一个典型特征就是快肌纤维的选择性减少。

And one of the things that is a hallmark of aging is a selective reduction in fast twitch fibers.

这是因为除非进行高强度的活动，否则很难激活这些纤维。

And that's because it's difficult to activate them unless you're doing high force activities.

几乎任何日常活动都会激活慢肌纤维。

You're gonna activate slow twitch fibers doing almost any activity of daily living.

因此它们得以保留下来。

And so they stay around.

快肌纤维如果不进行高强度活动，就不会被使用，也就无法维持。

Fast twitch fibers, unless you're doing something of high force, are going not be used, and they're not gonna be kept around.

这确实是个问题，因为随着年龄增长，腿部力量的需求、以及防止跌倒时自救的能力，都至关重要。

And that's a problem because when you look at things like the need for leg strength through aging, the ability to catch yourself from a fall, These things are incredibly important.

如果你没有快肌纤维，你就没有足够快的速度及时将脚伸到身前，也没有足够的离心力量来阻止跌倒的发生。

If you don't have fast stretch fibers, you don't have the speed to get your foot out in front of you on time and you don't have the eccentric strength to stop the fall from happening.

因此，如果你再回顾一下衰老相关的研究文献，它们非常明确地指出长期保持力量和快肌纤维的重要性。

And so if you look across again the aging literature, they're very clear about the importance of maintaining strength and fast stretch fibers over time.

所以我们知道，这总体上是一个重要的区别。

So we know that this is an important distinction here overall.

人们经常会问，那么这其中有多大一部分是由基因决定的？

And people will often talk about, okay, how much of that, is genetically determined?

我能改变我的肌纤维类型吗？

Can I change my fiber type?

对此的答案是肯定的。

And the answer there is resoundingly yes.

我能通过锻炼来改变它吗？

And can I change it with exercise?

答案是绝对可以。

And the answer is absolutely you can.

下一个问题是，有多大程度？

And the next question is how much?

所以现在，我们again会看到一个数量级的差异。

So now, again, we're gonna see an order of magnitude.

一般来说，不深入探讨可能留到以后再讲的领域，你身体的每一块肌肉都有不同的快肌和慢肌比例。

In general, without going too far down an area that maybe we could save for for later, Each one of your muscles in your body has a different percentage of fast twitch and slow twitch.

比如，你的小腿。

For example, your calf.

如果你看你的比目鱼肌，它是位于后方较小的那块肌肉，通常主要是慢肌。

If you look at your soleus, which is kind of the smaller one that goes in the back, that's generally mostly slow twitch.

通常大约80%是慢肌。

Typically, 80% or so slow twitch.

而腓肠肌，就是紧挨着它的那块肌肉。

The gastroc, which is the other one right next to it.

如果你把脚尖指向你的脸，中间那个凸起的部分，那就是你的腓肠肌。

So if you were to point your toe next to your face and that part that kind of flexes out in the middle pops out, that's your gastroc.

这几乎是相反的。

That is almost the inverse.

所以通常是80%的快肌纤维，大约20%的慢肌纤维。

So it's generally 80% fast twitch, maybe 20% slow twitch.

一般来说，任何抗重力或维持姿势的肌肉，比如竖脊肌，这些负责全天保持你站立或活动的肌肉都是慢肌纤维，而像腘绳肌这样用于爆发力的肌肉则是快肌纤维。

Generally, anything antipostural or postural rather antigravity, spinal erectors, things that are meant to keep you up or moving all day are going to be slow twitch, and things like your hamstrings, which are for explosion, are gonna be fast twitch.

我们对这些人的股四头肌进行了活检。

Well, we biopsy the quad in these individuals.

在那块肌肉中，快肌和慢肌的比例大致各占一半，这是一个非常宽泛的数字。

And in that muscle, it's generally about fifty fifty, fast twitch, slow twitch, as a really broad number.

我们发现，在不运动的人群中，结果几乎完全符合预期的教科书模式。

Well, one of the things that we found was in the non exerciser, it was almost textbook what you would predict.

慢肌纤维约占50%左右，快肌纤维比例略低，另外约20%是所谓的混合纤维，这是该类活动的典型特征。

It was about 50% or so slow twitch, a little bit of percentage of fast twitch, then about 20% of what are these called hybrid fibers, which are a hallmark of that activity.

好的。

Alright.

很好。

Great.

在锻炼者身上，慢肌纤维约占95%。

In the exerciser, it was about 95% slow twitch.

因此，这一点非常明确。

And so it's extremely clear.

再说一遍，我不确定他们的设定点是否原本就略偏向这一端，而非锻炼者则退化到了他的水平，但其实这并不重要。

Again, I don't know if maybe their set point was a little bit higher towards that and the non exerciser, you know, devolved down to his place or the other one, but it doesn't matter.

我的意思是，你从一种情况下的40%慢肌纤维，变成了另一种情况下的95%慢肌纤维。

I mean, you're going from 40% slow twitch in one case to 95% slow twitch in another case.

这表明，只要给予足够的暴露时间，生理适应的极限几乎是无限的。

It shows you that the the the limits of physiological adaptation are darn near boundless given enough exposure.

在这种情况下，经过三十五年极其规律的训练，他的肌肉形态与拥有完全相同DNA的同卵双胞胎截然不同。

And in this case, thirty five years of extremely consistent training, and his muscle morphology was completely different than his identical twin with the exact same DNA.

这两个例子很好地展示了人们多年从事耐力训练所带来的益处和功能提升。

Those are two beautiful examples of people doing endurance work for a number of years and what that gives them in terms of benefits and functionality.

有没有人做过或观察过相反的实验，比如有人只进行力量训练或只进行短跑多年？

Has the opposite experiment been done or observed where somebody just weight lifted or just sprinted for a number of years?

我不知道有没有类似的双胞胎对照组。

I don't know that there's a identical twin control.

这

That's

不，有点遗憾，我们要是有第三个双胞胎就好了。

a No, little too I wish we had a third twin.

问这个要求太高了吧，三胞胎。

Too much to ask about, right, triplets.

好吧，如果世界上有三胞胎，而且你们以不同方式锻炼，或者你们有三胞胎，也许可以安排一个孩子当跑步者，一个当力量训练者，另一个保持久坐不动。

Okay, so triplets out there, if you're exercising in different ways, or people who have triplets, maybe you assign one kid to be a runner, one kid to be a weightlifter, and the other one to be sedentary.

请不要做这样的实验。

Please don't do experiments like that.

但据我理解，预期的结果是，进行短跑或做深蹲等爆发性训练的人，其股四头肌中的快肌纤维会更多，而不锻炼的对照者则会更少。

But the expectation, as I understand it, would be that the person that sprints or that does heavy squats, explosive work, would then have more fast twitch muscle fibers in their quad, and their non exercising counterpart would have fewer.

这说得通。

That would make sense.

但如果评估一个只进行力量训练或只进行短跑的人的耐力水平，会发生什么情况呢？

But what happens if you assess the endurance level in somebody who's just done strength training or just sprinted?

是的。

Yep.

所以我们目前还没有这方面的具体数据。

So we don't have those data specifically.

我们实际上才刚刚开始有研究发布关于终身力量训练者的数据。

There's we're actually just starting to have studies come out on lifelong strength trainers.

这背后其实有一个非常好的原因，我们可以详细聊聊。

And there's actually a very good reason for this, which is a whole story we can get into.

但简短的回答是，我们很少有坚持举重三十年或更长时间的人。

But the the quick answer is we don't have a lot of people who've been lifting weights for thirty or plus years.

我们有很多人已经持续进行耐力训练这么长时间了。

We have a whole swath of people who've been doing endurance training for that long.

是因为很少有人进行力量训练，还是那些力量训练者都去世了？

Is that because fewer people have been weight training, or the weight trainers all dead?

你需要回到1953年和1954年。

You got to go back to the 1953 and 1954.

当时发生了两件大事，彻底改变了运动生理学、运动科学以及我们所知的运动本身。

You had two major things happen that changed the entire course of exercise physiology and exercise science and really exercise as we know it.

了解我们这个领域的历史很重要。

It's important to understand the history of our field.

我经常被问到的一些问题，都基于对运动能力的错误假设。

A lot of the questions I get are based on false assumptions of what exercise can and can't do.

举个例子，像惯性这样的问题。

As an example, we, questions like momentum.

我应该使用惯性吗？

Should I use momentum?

或者那是作弊。

Or or that's cheating.

对吧？

Right?

或者它没效果。

Or it doesn't work.

它会影响我的训练效果。

It compromises my results.

这其实完全不对。

It's actually totally untrue.

在举重时，使用惯性是有很好的理由的。

There are excellent reasons when you should use momentum when you lift.

有些情况下你不应该使用。

There are reasons when you should not.

有时候快速完成动作重复是非常有益的。

It is sometimes very beneficial to go fast with the exercise repetition.

有时候缓慢而有控制地进行会更好。

Sometimes very slow and controlled is better.

我收到的任何问题，事实上，我以总是回答‘视情况而定’而闻名。

Any question I get, in fact, I'm very infamous for always responding with it depends.

我说‘视情况而定’的原因是，这取决于你的目标。

The reason I say it depends is it depends on the goal.

当你训练速度、力量或肌肉耐力时，这些常见问题的答案会有所不同。

When you're training for speed or power or muscular endurance, the answer to some of these very common question differs.

人们没有意识到的是，他们以为自己在问正确的问题，但实际上，他们潜意识里被灌输的历史背景正在驱动着这些问题。

What people fail to realize is they think they're asking the right question because they don't understand this history, what's being planted in your brain subconsciously, is driving that question.

而这些问题未必是正确的。

And it's not necessarily the right one.

如果我们稍微梳理一下，你就会明白，这种背景如何引导了你的想法，为什么你以为某些东西重要，而实际上并非如此，或者你的假设是错误的，然后你该怎么做。

So if we walk through that a little bit, you'll see what that field has led you, why you think certain things matter when they actually don't, or maybe your assumptions are incorrect, and then exactly what to do about them.

我想短暂休息一下，感谢我们的赞助商 Athletic Greens。

I'd like to take a brief break and acknowledge our sponsor, Athletic Greens.

Athletic Greens 是一种含有维生素、矿物质、益生菌和适应原的饮品，旨在帮助你满足所有基础营养需求。

Athletic Greens is a vitamin mineral probiotic and adaptogen drink designed to help you meet all of your foundational nutritional needs.

自2012年以来，我每天都服用Athletic Greens，因此很高兴他们成为这个播客的赞助商。

I've been taking Athletic Greens daily since 2012, so I'm delighted that they're a sponsor of this podcast.

我开始服用Athletic Greens，以及至今仍每天服用一到两次的原因，是它能帮助我满足所有基础营养需求。

The reason I started taking Athletic Greens and the reason I still take Athletic Greens once or twice a day is that it helps me meet all of my foundational nutritional needs.

也就是说，它涵盖了我所需的维生素、矿物质，而益生菌对我来说尤其重要。

That is, it covers my vitamins, my minerals, and the probiotics are especially important to me.

Athletic Greens还含有适应原，这对从压力、运动、工作或日常生活中恢复至关重要。

Athletic Greens also contains adaptogens, which are critical for recovering from stress, from exercise, from work, or just general life.

如果你想尝试Athletic Greens，可以访问athleticgreens.com/huberman领取特别优惠。

If you'd like to try Athletic Greens, you can go to athleticgreens.com/huberman to claim a special offer.

他们会赠送你五份免费的旅行装，以及一整年的维生素D3和K2。

They'll give you five free travel packs, and they'll give you a year's supply of vitamin d three k two.

再次提醒，如果你想尝试Athletic Greens，请访问athleticgreens.com/huberman领取特别优惠。

Again, if you'd like to try Athletic Greens, go to athleticgreens.com/huberman to claim the special offer.

在1953年和1954年，罗杰·班尼斯特打破了四分钟内跑完一英里的纪录，也就是跑进四分钟大关。

So in 1953, 1954, you had Roger Bannister breaking the four minute mile, so sub four minute mile.

就在同一时期，埃德蒙·希拉里爵士和他的夏尔巴人向导诺盖也登顶了珠穆朗玛峰。

And then you also had sir Edmund Hillary and then his Sherpa Norgay, summit Everest in the same, basically, two year span.

就在那之后的同年，成立了所谓的美国运动医学学院。

That exact same year after that was a formation of what's called the American College of Sports Medicine.

这个机构至今仍然存在。

Now that is still around today.

它是将运动作为医学研究的权威机构。

It is the preeminent group for this exercise as medicine.

因此，如果你对运动预防肥胖、癌症治疗等方面感兴趣，这其实并不属于运动医学的范畴。

So if you're interested in things like exercise for obesity prevention, for cancer treatment, for things like that, it's not really sports medicine.

它更偏向于临床运动医学。

It's more for, like, clinical exercise.

那里才是你应该去的地方。

That's the place to go.

美国运动医学学院。

American College of Sports Medicine.

因此，我们看到大量人群开始投身耐力运动，比如游泳、骑行和跑步。

So we have this launching of both a ton of people wanting to start doing endurance exercise and start swimming and cycling and running.

同时，还有大批来自哈佛疲劳实验室的人离开。

And then you have a launch of people coming off of the back of the Harvard fatigue lab.

哈佛疲劳实验室实际上在1947年关闭了。

So the fatigue lab actually shut down in 1947.

于是，人们对体能锻炼充满兴趣，却无处可去。

So you have these people interested in physical fitness, but nowhere to go.

这些离开哈佛疲劳实验室的人，纷纷在其他地方建立了自己的实验室。

Well, all those people left the Harvard fatigue lab and started their own labs at other places.

于是，像戴夫·科斯特尔、约翰·哈拉齐等一些著名运动生理学家的职业生涯由此开启，他们开始建立实验室。

So you've launched the careers of people like Dave Costell and and and John Halazy and some of these very famous exercise physiologists, and they start building laboratories.

我们首次开始研究运动的科学。

And we start for the first time ever studying the science of exercise.

随着时间推移，这些人都陆续涌现出来。

So years go by, and these people happen.

二十世纪六七十年代被称为跑步热潮。

The nineteen sixties and nineteen seventies is what we call the runners boom.

所以如果你查看参加马拉松的人数，就会发现在这二十年间人数激增。

So people start if you in fact, if you look at the numbers of people who are doing marathons, it explodes through these two decade spans.

对吧？

Right?

因为那时我们能够完成这些耐力壮举。

Because it's the we could do these endurance feats.

注意，这两种壮举都是耐力型的。

Notice both those feats were endurance.

对吧？

Right?

短跑和去那边的长跑都是如此。

Running short term as well as going over there.

没有人考虑过力量训练。

No one has thought anything about strength training.

这就是原因。

And here's why.

在19世纪80年代末，有一位非常著名的医生叫乔治·温什普，我想是这个名字，他是力量训练的坚定支持者。

In the late eighteen eighties, there was a very famous, physician named, George Winship, I think was his name, who was a big proponent of strength training.

但他大约在50多岁时因心脏病发作去世了。

Well, he died in, like, in the age of 50 something of a heart attack.

这使人们对力量训练产生了恐惧，持续了七十年，因为他们心想：天哪。

And that terrified people of strength training for seventy years because they're like, woah.

天哪。

Woah.

天哪。

Woah.

这东西会要了你的命。

That stuff will kill you.

因为他是一名医生，他一直在全国各地巡回做演示推广这种训练，结果自己却去世了。

Because he was a doctor, he was trying, he was running around the country doing these exhibitions and purporting it, and then he died.

这有点像阿特金斯饮食法——

It's sort of like Atkins-

完全正确。

100%.

死掉了。

Dying.

虽然有些人说他是因心脏病去世的，但也有人说是掉进冰水里淹死的，这一点仍有争议。

Although some people say he died of a heart attack, other people said he fell through the ice into cold water, that's debated.

但关键是，一个如此大力倡导某种营养方案的人突然去世，对相关产业来说却是好事。

But the fact that a heavy proponent a given nutrition plan suddenly, good for business.

所以现在一场小风暴正在酝酿。

So now the little storm is brewing.

到了20世纪40年代，我稍微回溯一下，但请稍等片刻。

1940s, and I'm going back a little bit, but bear with me for a second.

有一位名叫彼得·卡波维奇的人，他是斯普林菲尔德的一位科学家，专攻体育教育领域。

There's a guy named, Peter Karpovich, and he's a scientist out of Springfield, like the decorated physical education PE.

像是一个传奇的地方，斯普林维尔学院。

Like, that's a legendary place, Springville College.

他反对力量训练，理由和很多人一样。

And he is anti strength training for a lot of the same reasons.

他整个职业生涯都在强调不要这样做。

In his entire career, talked about no to this.

是他最先提出了力量训练会降低柔韧性的观点。

He's the one that launched these ideas that strength training will make you lose flexibility.

这对孩子有害。

It will be bad for kids.

所有这些我们现在都知道显然是不对的。

Like, all these things that we know now are clearly not true.

他是这些观点的倡导者。

He's proponent of these things.

在斯普林菲尔德学院曾有一场活动，一位名叫鲍勃·约克的人参与了。

And there's a show that happened in his at Springfield College and a guy named Bob York.

还有约克杠铃，嗯。

And if you York Barbell Mhmm.

直到今天，它仍然在全国巡回，举办这些展览。

That's still around today, is going around the country and and putting on these exhibitions.

他们来到斯普林菲尔德。

They come to Springfield.

这有点像一种新时代的、类似社交媒体的现象，学生们都知道即将发生什么，因为卡波维奇会来参加这个活动。

And it's sort of like a a new aged, like, social media thing where it's like the students know what's about to happen because Karpovich shows up to this event.

每个人都知道他反对力量训练，大家都等着看他会说什么。

And everyone knows he hates strength training, and everyone is, like, waiting for it to end just to see what he's gonna say.

整个展览进行着。

So this whole exhibition goes on.

这些人在表演，但你要记住，那时候，健美、举重、力量举、力量、大力士，都是一回事。

These people are doing now you gotta remember back in the time, like bodybuilding, weightlifting, powerlifting, strength, strongman.

它们本质上都是同一件事。

It's like all the same thing.

那时候还没有区分。

There's no differentiation yet.

表演结束，卡波维奇站起来，全场一片寂静。

And it finishes and Karpovich stands up and like the crowd goes silent.

他只问了一个问题。

And he just asks one question.

他指着其中一个人说：挠挠你的背。

And he just points to one of the guys and says, scratch your back.

他只是假设并等着那个人像这样：啊，却无法把手伸到脑后。

And now he's just assuming and waiting for the guy to be like, ah, and not be able to put his hand behind his head.

我觉得他指的是约翰·吉米克，一位著名的健美运动员。

And I think he pointed to John Gimmick, who's like a famous bodybuilder.

他伸手挠了挠背。

And he reached back and scratched his back.

没问题。

No problem.

然后他们拿起两个哑铃。

And then they proceeded to grab two dumbbells.

我觉得是50磅的哑铃，他们做了个后空翻，双手还拿着哑铃。

I think they were 50 pound dumbbells and do a backflip, standing backflip with both any chance.

他们在舞台上开始做劈叉，并进行各种体能测试。

They started doing the splits on stage and they start going performing all kinds of physical function tests.

卡波维奇惊呆了。

Karpovich is stunned.

他简直不敢相信，一句话也说不出来。

He's like, holy shit, has nothing to say.

他离开后，整个人生都改变了。

He leaves there and his whole life has changed.

他之前声称的所有这些说法，都被当面证明是虚假的。

All these things he was claiming were shown in his face to be false.

他彻底扭转了自己的职业生涯。

He does a 180 on his career.

他开始一项接一项地研究力量训练，并立即发现力量训练对整体健康没有任何负面影响。

He starts running study after study on strength training and starts finding immediately there are no detriments to strength training in terms of like global health.

对吧？

Right?

当然，如果你做错了，可能会出问题。

Of course, you can do it wrong and things like that.

事实上，这里带来了大量好处。

In fact, here comes a whole bunch of benefits.

所以在20世纪50年代，当耐力训练者们风头正劲时，没人进行力量训练，因为根本没有相关记录。

So through the nineteen fifties, while this thing's going on with the endurance folks, no one's still strength training because there's no there's no record to see.

那时候还没有美国运动医学学院。

There's no American College of Sports Medicine.

也没有任何协会。

There's no societies.

更没有科学依据。

There's no science.

我们不确定这是否安全。

We're not sure it's safe.

与此同时，卡波维奇不断发表一项又一项研究，证明它是安全的。

And meanwhile, Karpovich is just hammering study after study after study showing you it's safe.

它是安全的。

It's safe.

它是安全的，但还没有普及开来。

It's safe, but it hasn't picked up yet.

然后一切在1977年发生了改变。

And then everything changed in 1977.

谢谢您，阿诺德·施瓦辛格。

Thank you, Arnold Schwarzenegger.

他推出了一本三折宣传册。

He came out with a trifold.

他推出了《举铁》这部电影，我知道你看过这部片子，对吧？

He hits you with pumping iron, which I know you know that movie, right?

举铁

Pumping

铁。

iron.

这部电影很有趣，即使对健美不感兴趣的人也是如此。

Interesting movie, even for those not interested in bodybuilding.

这是一部非常有趣的电影，因为它真正展现了不仅是他本人，还有力量训练如何开始成为一种日常实践。

It's a very interesting movie because it really gives a window into not just him, but the way in which weight training started to show up as a regular practice.

你知道，我小时候，只有准备打橄榄球的人才练重量训练，而健美者在我长大的小镇根本不存在。

Know, when I was growing up, the only people weight trained were people preparing for football, bodybuilders who basically didn't exist in the town where I grew up.

而做瑜伽的只有像做比克拉姆瑜伽那样的瑜伽修行者。

And the only people who did yoga were like yogis doing Bikram.

但现在，你开车经过任何一座主要的美国或欧洲城市，都会看到瑜伽馆和配备自由重量的健身房。

But now you drive through any major American city or European city and there's yoga studios, there's gyms with free weights.

我认为，阿诺德·施瓦辛格在很大程度上促成了这一转变。

Arnold Schwarzenegger is largely responsible, I think, initiating that shift.

是的，他接连推出了《大力水手》、《野蛮人柯南》，然后是《终结者》，几乎是一年接一年，时间非常接近。

Yep, he hit, think about it, he hit us with pumping iron, Conan, and then the Terminator, almost in back to back, like, very close within years.

所以你看到了整个七十年代人们开始跑步、骑自行车和游泳的浪潮。

So you've got this whole cascade of the seventies of people running, cycling, and swimming.

现在科学开始表明，这些运动并不危险，甚至可能有益健康。

Now science is starting to come out that it's not dangerous and maybe actually some benefit.

然后突然之间。

And then boom.

不仅对身体无害，还能让你成为现实中的超级英雄。

Not only is it not bad for you, it can make you into a real world superhero.

我的意思是，想想一个孩子从小看着《野蛮人柯南》长大的心理影响。

I mean, think about the psychology of a of a child growing up watching somebody like Conan.

想想五十年代和六十年代蝙蝠侠的样子。

Think about what Batman looked like in the nineteen fifties and sixties.

对吧？

Right?

然后就突然之间。

And then boom.

我可以长得像那样？

I can look like that?

现在并不是每个人都想看起来像阿诺德，你知道吗，你能感受到那种力量对人们产生的影响。

Now not everyone wants to look like Arnold, you see, like, you see the power that can land in people.

从来没有人见过，也没人想过你的身体能这样蜕变。

No one had ever seen or thought you can make your body transform like that.

你也许生来就是这样，但那根本不可能。

You could maybe be born like that, but no chance.

这一切都在你们每个人的掌控之中。

That's within the grasp of all of you.

我小时候，我最喜爱的书之一是《吉尼斯世界纪录》。

When I was a kid growing up, one of my favorite books was the Guinness Book of World Records.

是的。

Yeah.

我脑海中仍然保留着一些关于最寒冷的动物、最长寿命等的图像。

I still have images in my mind of the coldest animal, you know, the longest lifespan, etcetera, you know.

里面有一张阿诺德·施瓦辛格的照片，你知道他的纪录是什么吗？

And there was a picture in there of Arnold Schwarzenegger, and you know what his record was?

上面写着：完美体型的男人。

It said, Perfectly developed man.

是的，是的，是的。

Yeah, yeah, yeah.

正如你所指出的，这并不是大多数人向往的体型，但它确实

Which is, as you point out, that isn't the physique that most people aspire It doesn't

但这并不重要。

matter though.

但它确实带来了巨大的激励。

But it really, it did inspire shift.

关于抗阻训练，我认为它对一些人——无论是男性还是女性——有一种特殊的吸引力，因为训练过程中肌肉血流量增加，也就是所谓的‘泵感’，它为你提供了一个短暂但真实的窗口，让你提前看到训练成果。

The other thing about resistance training that I think has a certain allure for some people, men and women, is that it's one of the few forms of exercise that because of the enhanced blood flow to the muscle that occurs during the training, the so called pump, it gives you a transient, but somewhat real window into what your results will be.

100%。

100%.

你知道，当你

You know, when you

跑步时气喘吁吁，你并不会感受到自己当天能跑得多快。

run and you're gasping for air, you aren't experiencing what it's like to be faster than you are that day.

没错。

That's correct.

但当你进行力量训练时，你能直观地看到自己的功能和外形将如何变化。

But when you weight train, you get an aesthetic picture into how your functionality and aesthetic will change.

几小时后，这种所谓的充血感就会消退。

It disappears a few hours later as the so called pump subsides.

但正是这一点，让力量训练成为一种非常特别的运动形式。

But it's a very interesting form of exercise in that way.

这就像你去学习一门语言，在学习过程中，你偶尔会短暂地真正流利起来，但随后这种能力又消失了。

It's almost as if you go in to learn a language, and during the process of learning for brief moments, you're actually fluent and then it gets taken away.

这就像在你面前放了一根多巴胺的胡萝卜。

Sort of puts the dopamine carrot out in front of you.

这只是我推测为什么力量训练会以这种方式流行起来。

This is just me hypothesizing as to why weight training might've taken off the way that it did.

是的，我的意思是，这就像你工作时每小时都准时领工资，但到了一天结束时，又把钱收回去，而你一整天看着时钟走动，亲眼看着自己的银行账户在现实中不断增长。

Yeah, I mean, it's like if you got paid every hour on the hour when you're working, then and at the end of the day, like, take the money back, but you still like as the time clock is going on in your day, you're looking up and you're just seeing your while you're watching your bank account grow in real life.

你能理解为什么这对那些人来说如此上瘾了。

Like, you can see why it's so addicting to those folks.

所以，为了回答你刚才的问题，我们回到这个故事。

So to finish the story here, what going back to your actual question to answer it.

这发生在七十年代末、八十年代初。

This is happening in the late seventies, early eighties.

因此，现在乔·韦德和所有这些健身房都迅速扩张，因为人们都想看起来像那样。

And so now Joe Weider, all these gyms, they're exploding because people wanna look like that.

或者他们意识到自己有机会改变自己的外貌。

Or if they have they realize they have the chance to change how they physically look.

这以前从未成为现实。

That had never been a reality before.

那时主要是男性，我猜。

You could Mostly men at that point, I'm

我猜的。

I'm guessing.

完全是男性。

Exclusively.

嗯。

Mhmm.

是的。

Yep.

由于文化接受度等多种原因。

For a large number of reasons, cultural acceptance, etcetera.

即使是耐力运动，你也能变得更健康、跑得更快，这更好。

Even with endurance stuff, you could get fitter and run faster, and that's better.

但通常来说，除非你在减脂，否则它不会改变你的外表。

But it generally wasn't going to change how you looked unless you were losing fat.

现在你可以改变自己的外表，这简直让人上瘾。

Now you can change how you look, which is so incredibly addicting.

事实上，有一个非常著名的名言。

In fact, there's a very famous quote.

我想实际上是乔·韦德说过：给我一个想要变强壮的人，我就给你十个想要看起来强壮的人。

I think it was actually Joe Weeder who said, show me one man who wants to be strong and I'll show you 10 who want to look strong.

对吧？

Right?

就像这样，这非常、非常有力量。

It's like, that's very, very powerful.

对吧？

Right?

这里有一整段历史，我可以跟你讲很多，这在某种程度上是在向你解释。

There's there's a whole, like, there's whole there's tons of this history I can go into, which is sort of explaining to you.

但现在你身处八十年代中期，你拥有了我所说的我这一代人。

But now you're now you're in the mid eighties and you have what I call my generation.

所以你有了我这一代人，他们在八九十年代爱上了力量训练，但当时还没有真正形成科学体系。

So you have my generation who fall in love with strength training in the '18 in the in nineteen eighties and nineties, but there's really no scientific field for it.

这门科学还尚未发展起来。

It's not really come about yet.

耐力和运动生理学的科学现在正以惊人的速度发展，因为这些人是在七十年代和八十年代成长起来的，如今已步入职业生涯的十年、十五年。

The science of endurance and exercise physiology is now humming along at a massive rate because these people came up in the seventies and eighties, and they're ten, fifteen years in their career.

他们正在产出成果。

They're producing.

他们正在培养研究生。

They're gen they're generating graduate students.

他们建立了自己的实验室，而时至今日，运动生理学仍有80%集中在耐力方面。

They're starting their own labs, and exercise physiology still to this day is 80% endurance.

几乎完全是稳态训练。

Steady state stuff almost exclusively.

现在，我们这一代人热爱运动。

Well, now my my generation, you love you love sports.

你们热爱举重。

You love lifting.

你们热爱所有这些事情。

You love all these things.

现在我们看到的是芝加哥公牛队。

And now what we see happen is the Chicago Bulls.

迈克尔·乔丹开始举重，这在电视上出现了。

Michael Jordan starts picking up strength Oh, that's on TV.

他在20世纪90年代中期的《体育中心》节目中举重。

He's on SportsCenter in the mid 1990s lifting weights.

实际上，我们回溯到20世纪70年代末，我不确定你是否是橄榄球迷，但任何橄榄球迷都会认出20世纪70年代和80年代的内布拉斯加玉米 Huskers 队，他们改变了橄榄球的打法。

And we go back actually to the late 1970s, and I'm not sure if you're a football fan, but any football fan will recognize the Nebraska Cornhuskers in the 1970s and eighties changed how football is played.

原因在于他们开始进行力量训练，并且与一位名叫博伊德·埃普利的人合作，他是NSCA的创始人。

Well, the reason is because they started strength training, and they started doing it with a guy named Boyd Epley, who was the founder of the NSCA.

因此，国家力量与体能协会也在20世纪70年代末成立。

So the National Strength Conditioning Association is formed in the late nineteen seventies as well.

就像ACSM在那两件事发生后的1978年成立一样——阿诺德电影上映后的第二年，NSCA也随之成立，现在你有了一个专注于力量与体能的科学组织。

So just like ACSM was developed the year after those two events happened, 1978, the year after Arnold comes out, boom, NSCA is formed, and now you have a scientific organization dedicated to strength and conditioning.

你开始看到NFL的力量与体能教练陆续加入。

You've got NFL strength conditioning coaches that are starting to come on board.

你开始看到科学家们进入实验室，力量与体能逐渐成为一门科学领域。

You've got scientists that are starting to come into labs and strength conditioning becomes a scientific field.

从锻炼的角度来看，现在一切都转向了健美。

Well, everything swings now from an exercise perspective into bodybuilding.

因此，几乎所有这些事情——事实上，我们之前聊过，我可以给你抛出一大堆技巧，问你一堆问题，关于那些你认为是训练中的绝对标准或必然规律的东西。

And so almost all of the things, in fact, we were sort of talking before, I could run a whole bunch of tricks on you, and I could ask you a whole bunch of questions about things that you think are absolute standards or guarantees about training.

我必须这么做。

I'm supposed to do this.

我绝不能那样做。

I'm never supposed to do that.

例如

For

比如说

instance.

比如，连续两天训练同一个肌群可以吗？

For instance, is it okay to train a muscle group on back to back days?

大多数人在家都会想，不行，你不应该训练同一个肌群。

Most people are at home thinking, No, you're not supposed to train a muscle group.

它需要恢复。

It needs to recover.

这完全是胡说八道，对吧？

And that's total nonsense, right?

还有像分部位训练这样的事情，对吧？

Other things like body part split training, right?

每天只训练一个肌群。

Training one muscle group per day.

还有其他方面，比如有氧运动和耐力训练会影响我的力量训练成果吗？

Other things like cardio, endurance training influencing, will it ruin my gains from my lift?

所有这些观点都基于健美运动的假设。

All of these things are on at a base of assumptions that come from bodybuilding.

健美确实是一个很棒的领域，但力量训练基本上是从20世纪70年代末开始以健美形式发展的。

Now that's a fantastic world, but because everything started in the late 1970s as bodybuilding in terms of basically strength training was that.

当时举重和力量举根本没人关注。

Weightlifting and powerlifting were not at all around.

对吧？

Right?

它们确实存在，但没人在意。

They were, but nobody cared.

再告诉我，有谁真正想变得强壮？

Again, show me someone who wants to be strong.

我给你看十个想看起来强壮的人。

I'll show you 10 who wanna look strong.

体型这一理念主导了一切，而我们至今仍未摆脱这种影响。

The physique thing just dominated and we're we're not getting out of that yet.

我们还没有完全脱离这种状态。

We're not all the way out of it.

不过我们已经开始摆脱了，原因如下。

We're starting to though, because here's why.

人们逐渐意识到，这种健美理念确实很棒。

People started to realize this this bodybuilding thing is fantastic.

我可以改变自己的体型。

I can change my physique.

我在变得更好。

I'm getting better.

但天啊，这些训练要花一个半小时到两个小时。

But damn, these workouts take an hour and a half, two hours.

而我要把整个时间都花在一两个身体部位上，这意味着我得每周练六天。

And I'm gonna spend that whole time on one or two body parts, which means I'm gonna have to live six days a week.

而且我得一直坚持这样做，对吧？

And I'm gonna have to do that consistently, right?

突然间，砰，两个小时都花在肘屈肌上。

Now all of sudden, boom, two hours on my elbow flexors.

天啊，我的肘部开始疼了。

Damn, my elbow's starting to hurt.

然而，我的理解是，要获得收益，甚至只是增肌，并不需要每天训练两小时。

And yet my understanding is that it doesn't really require two hours a day Not at all.

完全不需要每天训练两小时来获得收益，哪怕只是增肌。

Of training in order to get benefits, even just for hypertrophy.

完全正确。

Totally.

但很多时候，你还是得花上一些时间，因为你做了太多孤立训练。

But a lot of the times you're going have to get some amount of time in because you're spending so much isolation.

所以我们已经远离了功能性训练。

So we've gone away from training movement.

跑步是一种动作。

Running is a movement.

骑自行车是一种动作。

Cycling is a movement.

训练我的肱二头肌是针对某个肌肉或肌群。

Training my biceps is a muscle or muscle group.

训练我的腘绳肌是针对某个肌群。

Training my hamstrings are a muscle group.

这并不是人类的自然动作。

That's not a human movement.

因此，我们在选择训练动作时，已经从以动作为基础的训练方式，完全转向了以肌群为基础的训练。

So we've done a one eighty in terms of selecting the exercises from movement based prescription to now muscle group based training.

当你在孤立训练肌群时，意味着你身体的很大一部分在整天里几乎没有任何活动。

When you're isolating muscle groups, that means a whole chunk of your body is really not doing much throughout the day.

如果你安排周一练腿，但因为坐飞机而错过了周一，会发生什么？

What happens if you're doing, say, legs on Monday and you miss Monday because you're on a flight?

现在你的腿部训练就得再等整整一周了。

Now your legs have to wait a whole another week.

对吧？

Right?

解决办法是。

Solution to that.

这种压力开始变得有问题了。

So this stress become problematic.

人们开始感到吃不消了。

People start getting beat up.

人们开始意识到，我其实感觉并不好。

People start realizing, I actually don't feel that great.

我并不特别健康。

I'm not super fit.

我爬楼梯都会累得出汗。

I'm sweating just walking up the stairs.

我喘不过气了。

I'm out of breath.

为什么？

Why?

因为所有那些训练，对你的心血管健康根本没有帮助。

Because all that training, you've done nothing for your cardiovascular fitness.

你根本没有改善心率、供氧和血液循环。

You've done nothing to improve, heart rate, oxygenation, blood flow.

因此，这种健身理念过度偏向于锻炼，尤其是举重，往往是单关节、常使用器械、动作缓慢、高容量的孤立训练。

And so that paradigm swing way too hard into the exercising, especially lifting weights, is single joint, often machine, often slow, often high volume isolation stuff.

这就留下了巨大的空白，让人们开始想：等等。

And that left a giant opening of people going, well, wait a minute.

如果去健身房呢？

What if you could get in the gym?

我可以向你保证，不到三十分钟就能取得相同甚至更好的效果。

I could promise you the same or better result in under thirty minutes.

而且事实上，你会感觉更好。

And in fact, you'll also feel better.

你会减掉更多体重。

You'll lose more weight.

这催生了团体健身课程、壶铃训练、CrossFit类型的训练以及循环训练，因为你可以进来，由于训练量较低，不会那么疲惫。

And that opened up group exercise classes, kettlebell stuff, CrossFit type of stuff, circuit training, because you can come in, you won't get so beat up because the volume's lower.

所需时间少得多，同时还能获得多种适应性效果。

The time is much lower, you get multiple adaptations at the same time.

很好。

Great.

但问题是，十年后，这种做法开始让很多人受伤，因为你现在忽视了动作质量，却过度强调了分数。

The problem with that, though, fast forward ten years, is it started burying people because you've now deemphasized movement quality and you've overemphasized scores.

对吧？

Right?

所以这是一个典型的例子。

So this is a classic example.

如果你去看《大力神》或者任何健美运动员的训练，

If you go and you watch Pumping Iron, you'll see or any bodybuilder.

你会看到他们在做二头肌弯举时，

You'll see if they're doing a bicep curl.

根本不会太在意重复次数，

They don't even really pay attention to the rep range.

也不会太关注负重，

They don't really pay attention to the load.

他们关注的是自己的肌肉，

They are looking at their muscle.

他们在思考：怎样才能让这块肌肉充分激活？

They're trying to figure out how do I get that thing to fire?

他们用力收紧，

They're squeezing.

他们刻意绷紧。

They're flexing.

他们在摆造型。

They're posing.

每组结束时，他们都在想：我有没有获得足够的充血感？

At the end of every set, they're trying to figure out, am I getting enough pump?

这完全建立在运动质量之上。

It is exclusively founded on exercise quality.

组数、重量，几乎无关紧要。

The rep range, the numbers, almost irrelevant.

当你转向另一种模式——运动技巧时，这些都不重要了。

When you go to the other model, exercise technique, it doesn't matter.

只要举起最多的重量、完成最多的次数，或者用最短的时间等等就行了。

Just get the most amount of weight up or the amount of reps or the fastest time, etcetera, etcetera.

强度。

Intensity.

应该是CrossFit。

Should be CrossFit.

我路过过一些CrossFit健身房。

I've walked past some CrossFits.

你们已经做过两次CrossFit了。

You guys have done two CrossFit.

我不想被起诉。

I don't want get sued.

你说了CrossFit，我没说。

So you said CrossFit, I didn't.

哦，我不知道。

Oh, don't know.

我喜欢它们。

I enjoyed them.

我确实感觉自己练得很努力。

I definitely felt like I was working hard.

哦，你会吗？

Oh, you would?

我观察到很多人非常靠近地做奥林匹克举重和借力引体向上。

I observed a lot of people in very close proximity doing Olympic lifts and doing kipping.

那就是你们踢腿的地方，人们说，有点像蹦跳式的引体向上。

That's where you kick your legs, folks say, you know, sort of like bucking and kipping type pull ups.

不，我喜欢它。

No, I enjoyed it.

它不适合我长期坚持，但确实看起来有很多快速、近距离的爆发性动作。

It wasn't for me for the long term, but it did seem that there was a lot of ballistic movement in close proximity to other people.

所以对我来说，风险更多来自于这种近距离的环境，而不是动作本身。

So the hazard to me seemed more about that than the actual movement.

但我要强调的是，这实际上为经典健美增肌带来的许多问题提供了一个非常出色的解决方案。

Well, again, the point I'm setting up here is that was actually a really brilliant solution for a lot of the problems the classic bodybuilding hypertrophy introduced.

它摆脱了孤立训练，让人们进行大范围的动作，这些动作通常更有效、更好。

So it got away from isolation movements and got people doing big movements, which are more effective, generally better.

它让人们以快速和爆发的方式进行训练。

It got people doing things fast and explosive.

这更具有运动性。

That's more athletic.

这对长期健康更重要。

That is more important for longevity.

它解决了许多问题。

It solved a lot of the problems.

关节健康没有受到损害。

Joint health wasn't getting crashed.

他们选择的做法是，只关注分数而非质量。

The issue they went with is they just pushed the pace on score rather than quality.

他们关注的是同时能容纳多少人在这里训练。

They push the pace on how many people can be in here at the same time.

所以你现在进行的是更高风险的动作、更高强度、更高疲劳度，而且虽然他们并非不关心技术，但技术并不是他们最关注的。

So now you're doing higher risk movements, higher intensity, higher fatigue, and with a total not that they don't care about technique, but it's not the thing that they're most concerned about.

他们追求的是完成数量和任务。

It's getting the number and the thing done.

不过，他们解决了时间问题。

They solve the time issue, though.

你每周训练三天，每次少于四十五分钟，就能取得惊人的效果，等等。

You can get tremendous results in three days a week, under forty five minutes each session, etcetera.

但把人练得太累，高强度训练频率太高了。

Burn people out, though, way too much high intensity way too often.

还有其他问题，比如安全顾虑、各种骨科问题和其他方面。

And the other problems, safety concerns, all kinds of orthopedic issues and other stuff.

我能打断你一下吗？在我们回顾耐力训练、力量训练、健美训练或CrossFit训练为何占据主导地位的这段历史时，我想问个问题，我觉得这非常有趣。

Can I interrupt you for a moment and just ask a question as we go through this arc of the history of why endurance training predominated, or strength training, or bodybuilding type training, or CrossFit type training, because I think this is fascinating?

我知道我们马上就要谈到如今的状况，以及未来人们应该关注和做什么。

I know we're about to arrive at where we are today and what the future looks like for people and what they should focus on and do.

你认为阻力训练是在什么时候开始被女性广泛接受的？

At what point, if any, do you think resistance training started to become adopted by women?

你知道，当时并没有像阿诺德·施瓦辛格那样的代表人物。

You know, there was no equivalent of Arnold Schwarzenegger.