儿童力量训练与终身运动技能培养

我还想回头说一下我开场时提到过的一件事。

Another thing I wanted to go back to was something I started the show with.

就是这个观点：我不举重，我孩子也不需要举重，人类历史上孩子从来就没这么干过，但他们照样好好的，孩子天生就知道怎么活动，等等。

And that was this idea that, you know, I didn't lift, my kids don't need to, kids have never done this before as a species, they're fine, kids know how to move automatically, so on and so forth.

我之前跟你们说过，我会论证这一代孩子是第一代我再也不认同这个说法的，我觉得我们得走得更远。

And I told you I was going to make an argument that this generation is the very first where I actually don't agree with that anymore, I think we had to go farther.

原因有很多，但我这里简单说一下。

Bunch of reasons why, but I'll be brief here.

第一，你们显然都清楚，全世界正面临一场严重的慢性健康危机。

Number one, you all obviously are aware of the chronic health crisis the whole world is facing.

我们会强烈主张，这个问题的根源其实从童年就开始了。

We're gonna make a very strong argument that this starts with childhood.

我之前已经提过一些点。

I've already alluded to some points.

你可以选很多不同的方面来看，但你会发现，孩子小时候的经历，会极大地影响他们成年后的状况。

You can pick a lot of different areas, but you'll see routinely what happens to you as a kid is going to dramatically impact what happens to you as an adult.

所以，要解决成年人的健康危机，得从解决儿童期的问题入手。

So solving the adult health crisis is starting by solving the children or childhood crisis.

我就不细说了，但你知道，儿童肥胖问题正在急剧上升。

I'm not gonna go over all the details, but you know childhood obesity is skyrocketing.

全球大约有四亿儿童超重，其中一亿六千万属于肥胖。

It's something like 400,000,000 kids globally are considered to be overweight and one hundred and sixty million are obese.

在美国，这个比例大概有百分之二十。

And I think in The States, it's like twenty percent.

说不定还要更高。

It might even be higher than that.

在所有两到十九岁的孩子中，大概有一千五百万到两千万属于临床肥胖。

Of all two to nineteen year olds, this is probably fifteen to twenty million kids, are categorically obese.

我们还知道，孩子们的身体素质明显下滑了。

We also know that physical performance is dramatically lower.

无论是力量、运动技能，还是整体活动能力，几乎都在全面下降。

Is physical strength and motor skill and movement pretty much across the board, we're going down.

这种情况背后有好多原因。

Now this is happening for a lot of reasons.

而大多数人其实还没搞明白，为什么会这样。

And this is the part where I think most people have not understood why that's happening.

大家都知道，全球的体力活动整体在减少。

People are aware general physical activity in the world is down.

这个我们都知道。

We know that.

对吧？

Right?

没错。

All right.

那到底是什么原因呢？

Well, why is it happening?

第一，问题从家庭就开始了。

Number one, it starts at home.

这其实不难理解，孩子都会模仿父母的行为。

No big surprise here, but kids will model parents.

父母的活动量比以往任何时候都少，整个社区也一样。

Parents are less active than they've ever been and communities are less active.

过去父母周末一家人一起做的那些活动，现在早就变了样。

The activities your parents did as a weekend, as a family activity are just far different than what they are now.

这不只是你个人的生活方式问题，还跟你去朋友家时接触到的环境有关。

And so entire not just about you and your life, it's about what you're exposed to when you go to your friend's house and so forth.

总的来说，人们的体力活动大幅减少了。

So overall physical activity way down.

现在孩子在外面玩的时间比以前少多了。

Kids play outside way less than they used to.

整体的体力活动水平也明显下降了。

Physical activity itself is way down.

科学界的标准是，孩子每天应该至少活动六十分钟，但这个数字在全球，包括美国，都让人震惊。

The standards that we'll use in science are things like kids should be physically active for sixty minutes a day, but this is going to floor you across the globe in The US as well.

百分之八十的孩子都达不到这个标准。

Eighty percent of kids fail to hit that number.

我们根本不是没达到目标。

We're not missing the mark here.

我们连边都沾不上。

We're not even in the stratosphere.

过去几十年，学校里的体育课和身体活动大幅减少，具体程度因地区而异。

There have been, and depending on where you live, this may or may not be true, huge reductions in PE, physical activity in schools.

所以你们的孩子，跟你们小时候不一样，他们在学校里得不到足够的运动。

So your kids, unlike your generation, they're not getting physical activity in schools.

以前你根本不用特意带孩子放学后去参加什么专项体能训练，学校里就提供了。

So where you didn't have to go out of your way to take your kids after school to one of these specialized strength conditioning programs, you are getting it in school.

但现在没有了。

They aren't.

课间休息时间也普遍大幅减少了。

Recess is also way down in general.

所以现在不仅是个热量问题，更是运动能力缺失的问题。

So calorie thing, but a movement literacy thing is happening.

再加上，体育运动本身确实很棒。

On top of all that, sports are phenomenal.

我非常支持体育运动。

I'm a huge advocate.

但单靠体育运动已经不够了，因为前面提到的两点——整体身体活动减少，再加上学校里活动匮乏。

But sports alone, because of these first two things I just said, lack of general physical activity and lack of activity in schools, because of that sports are no longer just enough.

参与体育运动的孩子越来越少。

Sports participation is way down.

新冠疫情让情况雪上加霜。

The COVID pandemic crushed it.

在那之前，参与率就已经创下了历史最低点。

Prior to that, we were at all time historical lows.

现在情况总算开始回升了。

It is coming up.

人们正在从那场低谷中恢复过来。

People are recovering from that.

这非常好。

That's fantastic.

不同地方的数据不一样，有些地方显示，至少有百分之五十到五十四的美国孩子会参加有组织的体育活动，但这个数字还是不够。

Depending on where you look at, you'll see as high as like fifty to fifty four percent of kids in America at least will participate in organized sports, but that's not enough.

我们需要这个比例更高一些。

We need that number to be higher.

光靠体育活动，没法覆盖所有的需求。

But the sports alone won't cover all your bases.

除了单纯消耗热量之外，首先得说，如果你把刚才提到的那些日常身体活动都去掉，体育运动实际消耗的热量远没有你想象的那么多。

In addition to just simple caloric expenditure, well, first of all, the caloric expenditure in sports is not nearly as high as you think if we move all the physical activity away that I just done done talking about.

所以单靠体育，我们是达不到目标的。

So we're not gonna get there with sports alone.

以前几代人可能光靠体育就够了，但现在我觉得不行了。

So where in previous generations, sports alone might have been enough to cover your bases, I don't think it is anymore.

我认为，科学证据总体上也支持这个结论。

And I think that the scientific evidence would, again, generally support that conclusion.

既然明白了这些，那接下来会引发哪些实际问题呢？

Now with all that in your mind, what actual issues does this cause downstream?

最明显的一个，就是能量不足。

First obvious one, call it energy deficit.

事实上，医生。

In fact, Doctor.

法根鲍姆把这称为运动不足症，也就是EDD。

Fagenbaum called this the exercise deficit disorder, EDD.

这讲的是活动量不够、消耗的热量不足，代谢健康等等这些问题。

But this is not moving enough, not burning enough calories, metabolic health, and so on and so forth.

这个很明显，对吧？

The obvious one, right?

但更重要的是后面两点。

But past that, more importantly are the second two points here.

所以第二个大问题叫做肌少症。

So the second big problem is what's called dynopenia.

这又是费根鲍姆医生提出的概念。

Again, this is a Doctor.

费根鲍姆医生专门用的术语。

Fagenbaum special.

通常是在老年人群体中讨论这个词。

Typically, use that word in context of older individuals.

不过这在小孩子身上也一样。

But this is also true in young kids.

你可以把它理解为肌肉发育不全、力量不足。

This is basically think about it as underdeveloped muscle and underdeveloped strength.

这为什么重要呢？

Why does that matter?

你把第一点和第二点结合起来，就会得到第三点，也就是我所说的恶性循环。

You combine number one and number two, and you get number three, which is what I call the death spiral.

也许我这话有点夸张，但这确实是一种身体素养的缺失。

Perhaps I'm being a little dramatic there, but this is physical illiteracy.

我之前一直在讲身体语言和具备身体素养的重要性。

I've been talking about physical language and being literate.

那什么是素养缺失呢？

What is illiteracy?

这就是恶性循环。

Here's the spiral.

如果你动作不协调，很快就会落后于同龄人，自信心也会迅速下滑。

If you move poorly and you start to fall behind your peers, you lose confidence really quickly.

研究表明，这种情况对年轻女孩的打击比对男孩更大。

And the research is going to suggest this hits young girls harder than it does young boys.

我们回头再细说这一点。

Come back to that.

你失去了自信。

But you lose confidence.

失去信心，就再也玩不开心了。

You lose confidence, you stop having fun.

玩不开心，自然就不爱动了。

You stop having fun, you become less active.

身体发育落后的孩子的差距会越拉越大，而且快得惊人，就是因为这个恶性循环。

Kids that fall behind physically fall behind really far, really fast because of this spiral.

他们知道自己不行。

They know they're not good.

他们比所有人都落后。

They're behind everybody.

小孩子之间更容易互相取笑。

Young kids tease each other more often.

这种事你肯定懂。

You know how this goes.

这可不是孩子的错。

It's not the kid's fault.

这不就是四岁、五岁、八岁、十岁孩子常做的事吗？

This is just what four and five and eight and 10 year olds do, right?

所以他们变得越来越不活跃，自信心也越来越低。

So they become less active, they get less confident.

最后会发生什么？你可能想不到，但确实如此——小时候运动少的孩子，长大后更容易受伤。

And then what ultimately happens, and you'd be surprised to know this, but it's very true, kids that are less physically active will get hurt more as adults.

所以很多人会有这种经历：‘我那时候不行。’

So oftentimes you get this experience, oh, I wasn't good.

我体育太差了。

I sucked at sports.

我根本不是那块料。

I was terrible.

所以现在我就不碰这些运动了，怕被人笑话，等等吧。

So now I didn't do them because you didn't want to get made fun of, so on and so forth.

也许根本没人笑话你，只是你自己没了信心。

Maybe no one is even making fun of you, but just your self confidence.

你心里清楚，自己是全队最差的那个。

You knew you were the worst player on the whole team.

所以你就干脆不玩了。

So you stopped doing it.

你渐渐远离了体育活动，结果连日常的身体活动也少了，越落越远。

You withdraw from physical act typically from sports, which means then often you withdraw from physical activity, which means you stay further behind.

也许，希望你长大后能醒悟过来，嗯，得开始锻炼了。

Maybe, hopefully, then as an adult, you catch up and realize, okay, I gotta start working out.

但你的身体基本功太差，或者根本没基础。

But you're physically illiterate or your literacy is low.

你不知道该怎么正确地活动身体。

You don't know how to move well.

你的组织承受能力也不够。

You don't have the tissue tolerance.

你也没经历过这些。

You don't have the experience.

你不知道怎么灵活地解决动作中的问题。

You don't know how to creatively solve movement problems.

你根本不清楚什么是正确的技术，因为你从来没从教练那里直接或间接得到过这方面的指导。

You don't know what good technique is because you never learned that feedback either directly from a coach or indirectly.

你从来没弄明白自己的身体最适合怎么活动。

You just never figured out how your body moves best.

所以等你成年后开始运动时，一不小心就容易受伤。

So then when you start moving as an adult, bada bing bada boom, you get hurt more often.

这并不是因为你年纪大了，比如25岁、35岁、45岁了。

This is not, oh, you're old now, you're 25, you're 35, you're 45.

这在很大程度上——虽然不是全部——是个身体运动能力缺失的问题。

This is in large part, not exclusively, but in large part a physical illiteracy issue.

而问题的根源，是小时候缺乏正确的运动引导。

And it started by poor movement support as a kid.

所以它不仅在童年时期伤害了你，也会在你长大后继续带来影响。

So it harms them now or then and as a child, and then it also harms them later in life.

这种身体状况持续下滑的情况，已经多次被证实，确实是个严重问题。

That physical downward spiral thing, again, has been shown multiple times and is a real issue.

但其实是有办法解决的。

And there's ways you can solve it.

不是每个孩子都得当运动员。

Not every kid needs to be an athlete.

也不是每个孩子都得擅长运动。

Not every kid needs to be good at sports.

但一旦出现这种情况——而它确实经常发生——我们就得提供其他解决方案，不能只是任由孩子彻底放弃所有身体活动，那样会引发一连串问题。

But when that happens, if that happened, as it happens, we need to have other solutions that are not just, okay, the kid withdraws from all physical activity cause that causes a cascade of problems.

那好处到底有哪些呢？

So what are the benefits?

我会讲讲各种好处，主要是从力量训练，或者跟力量训练相关的身体层面来谈。

I'm gonna talk about all the benefits of, again, mostly gearing on strength training or strength training related ideas from the physical body.

我们也会从认知和心理健康的角度来讨论。

We'll talk about it from the cognitive perspective, as well as the mental or mental health.

从身体层面来看，这其实很简单，效果也很快。

So from a physical perspective, this is very easy and very fast.

成年人运动带来的任何好处，孩子基本上也能得到。

Any positive benefit from exercise you see in adult, you basically see it in a kid as well.

终身保持身体活动的习惯。

Lifetime physical activity.

小时候更爱运动的孩子，长大后也更可能持续保持活跃。

Kids that are more physically active will be more physically active their entire life.

平均来说，大概率是这样。

Again, on average, most likely.

他们技能更熟练，信心更足，受伤的机会也更少。

They're more skilled, they're more confident, they're less injured.

刚才我们已经讲过原因了。

We just talked about why.

心肺功能、新陈代谢健康、肥胖问题、体脂比例、肌肉量、骨骼健康。

Cardiovascular fitness, metabolic health, obesity, body composition, muscle mass, bone health.

我们之前在这档节目里聊过这个，上一期关于骨骼健康的那期也提到过。

We've talked about that earlier in this show, as well as our previous episode on bone health.

结缔组织和韧带的健康，这个其实很简单。

The connective tissue, the ligament health, this is an easy one.

全面的力量训练计划，涵盖耐力、力量、运动技能、平衡和敏捷性，全方位的训练。

Well rounded strength training programs, ones that perform everything from endurance, and strength, and motor skill, and balance, and agility, comprehensive programs.

这类训练能把孩子的受伤几率降低多达百分之五十。

These things reduce injuries in kids by up to fifty percent.

事实上，我看到一些研究显示，降幅甚至能达到百分之六十。

In fact, I saw some papers showing up to sixty percent reduction.

所以你的孩子不仅小时候受伤少，长大后也更不容易受伤。

So your kids won't be hurt as often as kids and they won't be hurt as often later in life.

身体方面的益处很好理解。

The physical ones are easy.

我完全可以专门做一期节目讲这个，但我更想多花点时间聊聊那些不太直观的方面。

I could do an entire show on that, but I wanted to actually spend a little more time on ones that are less intuitive.

这指的是真正的智力表现。

And this is things like the actual intelligence.

至少有五个不同的全球性研究领域，经过多年、不同人群的验证，无论是幼儿、青少年，还是中间年龄段的孩子。

At least five different global areas across many studies now, across many years in different populations, whether we're talking about really young kids, adolescents, somewhere in between.

所以我现在是在综合大量文献做个总结。

So I'm kind of summarize Well, I'm summarizing a lot of literature here.

但总的来说，力量训练确实能显著提升孩子的智力，虽然幅度不算巨大，但临床上和统计学上都有明显意义。

But in general, will see a important, not huge, but an important clinically significant and statistically significant enhancement and intelligence with strength training in kids.

确实如此。

That's true.

对吧？

Right?

你刚才听到的，就是这个意思。

That is exactly what you think you just heard.

有几点值得你想想。

Couple things to think about.

第一，耐力运动对执行功能有非常明确的好处。

One, there is a very well documented benefit in executive function with endurance exercise.

这一点早就被证实了。

It's been long established.

这里的执行功能通常指的是工作记忆、灵活性这些能力。

And executive function in this case is typically defined as things like working memory, flexibility.

我们说的灵活性，还包括自控力。

Again, we're talking about mental flexibility, as well as inhibition.

这一点已经得到充分验证。

So that's been well established.

最近我们还发现，运动项目的多样性以及整体身体活动量也很重要。

More recently, we've learned about things like the more variety in sports and the more overall physical activities.

这是两个不同的因素。

That's two variables.

一方面是多参与不同类型的运动，另一方面是增加总体的身体活动。

Just doing more variation in sports, playing more sports, as well as overall physical activity.

这两点都被证实能提升学生的学业表现。

Both of those have been shown to enhance academic performance in schools.

在整体认知能力、学业成绩以及专注力方面，都能看到明显改善。

Big areas you see improvements in overall cognitive function, direct academic achievements, as well as on task behavior.

所以，有很多直接的、我可以称之为智力方面的益处。

So a lot of direct, what I'll just again, call intelligence benefits.

至于心理健康方面的好处，那清单就更长了。

The list of what one would maybe call mental health benefits is even longer.

我就不一一细说了，因为实在太多了。

And I'm not going to take the time to go through all of these because it is very, very long.

比如，参加体育活动的孩子通常比不参加的孩子更快乐。

It is everything from kids who play sports are oftentimes slightly happier than kids that don't.

焦虑、抑郁、多动症这些问题，都通过力量训练得到了缓解。

Anxiety, depression, ADHD have all been shown to be benefited from resistance exercise.

自信和自尊，就像我们之前说的，尤其对女性特别有帮助。

Confidence and self esteem like we talked about, especially in females.

这些影响都非常重大。

These are huge ones.

自我能力感。

A perceived competence.

我们之前也提到过这一点。

We've mentioned this one before as well.

我再强调一次，这一点特别重要，因为孩子是否参与体育活动，很大程度上取决于他们觉得自己比别人差多少。

One more time, this is really important because one of the big drivers in physical activity involvement in kids is just how bad they think they are relative to their peers.

抗压能力，展现或培养毅力，这也是力量训练常见的一个指标，同样关乎心理健康。

Resilience, ability to demonstrate grit or develop grit, another really common measure for strength training and, you know, again, mental health factors.

所以，运动带来的身体、认知和情绪上的种种好处，都值得我们认真考虑。

So those things are all important to consider, the physical, the cognitive, and the overall emotional or mental benefits of exercise.

最后，小时候体格强健的孩子，长大后也更可能保持强健。

Lastly, stronger kids tend to be stronger adults.

实际上，已经有直接的研究证据表明，这与二型糖尿病等疾病有关。

There's actually direct evidence looking at things like type two diabetes.

小时候更爱运动、经常力量训练、多参与体育活动的孩子，长大后得糖尿病的概率更低。

Kids that are more physically active, strength trained more, played more sports, are less likely to develop diabetes later in life.

对吧？

Right?

你想想，这是几十年后的事了，不管中间发生了什么，只要小时候更活跃，这个趋势依然成立，而且即使考虑到家族遗传因素，结果也一样。

You're talking about now years to decades later, independent of what happened in that time, if you're more active, and this is actually true after accounting for familial co founders.

这项研究特别对比了兄弟姐妹之间的差异。

So this is research specifically linking out things like siblings.

不是说，哦，如果家里人都爱运动，孩子自然不容易得糖尿病那么简单。

So it's not just saying, oh, kids are you know, if you're in a more active family, of course, you didn't get more diabetes.

不是的。

No.

不是。

No.

绝对不是。

No.

已经考虑进去了。

Accounted for.

小时候多运动本身就能提供一定的保护，虽然不能完全避免，但确实能降低得糖尿病的风险。

Something inherent to being active as a kid will protect you somewhat, won't totally save you, of course, but will give you some protection about from developing diabetes.

我们对这一点很有信心，因为还有很多类似的研究支持。

And we can be confident in this because there's lots of other similar research.

类似的结果在动脉硬化和心脏病方面也得到了证实。

Similar things have been shown directly on atherosclerosis, Heart disease.

我想到一项长达四十年的追踪研究。

In fact, I'm thinking of a forty year follow-up study.

那些小时候更活跃的孩子，四十年后再次检测，动脉硬化的发生率明显更低。

The kids that were more active at getting younger in life forty years later directly measuring those same people again, lower rates of atherosclerosis.

确实存在这样的关联。

Yes, there is some association here.

但关键是，我们在多个领域都看到了同样的现象——糖尿病、心脏病，都是如此。

But again, we're seeing it in multiple areas, diabetes, heart disease.

即使考虑家族病史，我们还是能看到这种现象。

We're seeing it when accounting for family history.

在长期跟踪研究中，我们也观察到了同样的结果。

We're seeing it in direct follow ups.

在干预实验里，同样能发现这种趋势。

We're seeing it in intervention studies.

通过问卷调查，也得到了一致的发现。

We're seeing it in questionnaires.

在流行病学数据中，这个模式依然成立。

We're seeing it in epidemiology.

当你在多种研究设计、多种因变量、多种效应强度中都看到相同的现象时，这个结论就越来越清晰了——这里确实有某种规律在起作用。

So when you start to see the same kind of thing across multiple domains of research design, multiple domains of dependent variables, multiple domains of magnitude of effect, it starts to paint a pretty clear picture that says, okay, there's something going on here.

接下来第二点也很重要。

Second thing that's important here.

这跟运动本身并没有直接关系。

This has nothing specifically to do with sports.

所以即使你的孩子不运动，你自己也不运动，根本对体育没兴趣，也觉得孩子将来根本不会碰体育。

So even if your kid doesn't play sports, you don't play sports, you're not into sports, You don't think your kid will ever play sports.

这都不重要。

Doesn't matter.

你得从广义上保持身体活跃，原因我刚才都说了——不只是为了孩子，为了他们的骨骼、肌肉、心血管健康，还有当前的代谢状况等等。

You need to be physically active in a broad sense of the word for all of these reasons I just established, not only for them as a kid, for their bones and their muscle health and their cardiovascular health and their current metabolic health and blah, blah, blah.

还为了他们的学业表现和心理健康，更重要的是，这能为他们成年后的未来打下更好的基础。

For their academic performance, for their mental health, but also because it sets them up with a much better future when they become adults later on in life.

本期节目由AG1赞助。

Today's episode is sponsored by AG1.

AG1是一种含有益生菌、益生元和适应原的维生素矿物质饮品。

AG1 is a vitamin mineral drink with probiotics, prebiotics, and adaptogens.

一开始，我对AG1和其他所有保健品公司一样，持非常怀疑的态度。

Initially, I was extremely skeptical of AG1 as I am with all supplement companies.

但经过几个月与他们的首席营养科学家和AG1团队的深入交流，我被AG1在原料选择上的严谨态度和持续优化配方、确保成分剂量精准的做法深深打动了。

But after months of discussions with their lead nutrition scientist and the general team at AG1, I've been impressed by AG1's commitment to sourcing the highest quality ingredients and constantly updating their formulas to have the right ingredients in the optimal amounts.

到现在，很明显，肠道菌群在从体型组成到骨骼健康、再到心理健康等方方面面都起着关键作用。

By now, is abundantly clear that the gut microbiome plays a critical role in everything from body composition to bone health, to mental health.

AG1中的益生菌和益生元有助于维持健康的肠道菌群，改善消化，减少食欲冲动，并增加短链脂肪酸的生成，而这些脂肪酸对调节新陈代谢和免疫反应至关重要。

And the probiotics and prebiotics in AG1 help to promote a healthy gut microbiome, improve digestion, reduce food cravings, and increase short chain fatty acids, which play a critical role in regulating metabolism and immune responses.

正因如此，还有其他很多原因，我几乎每天都自己服用AG1。

It's for these reasons and many others that I personally take AG1 almost every day.

当然，它不能替代吃健康完整的食物，但能很好地弥补你饮食中的营养缺口，提升能量、增强免疫力，同时帮助维持健康的肠道菌群等等。

Now it's of course not a replacement for eating whole healthy foods, but it is a great way to make sure that you're plugging in any gaps in your nutrition to improve your energy, bolster your immune system, and just generally help promote a healthy gut microbiome and more.

如果你想试试AG1，可以去drinkag1.com/perform，免费获得五个旅行装，外加一整年的维生素D3加K2。

If you'd like to try AG1, you can go to drinkag1.com/perform to receive five free travel packs plus a year supply of vitamin D3 plus K2.

再次提醒，去drinkag1.com/perform，免费拿五个旅行装，外加一整年的维生素D3加K2。

Again, that's drinkag1.com/perform to receive five free travel packs plus a year supply of vitamin D3 plus K2.

到这儿，我希望我已经说清楚了，不管你处在什么情况，这些事都是必不可少的。

By this point, I hope I've convinced you of the necessity for these things regardless of the situation or scenario that you're in.

接下来，我想转个话题，开始聊聊我们的三个‘I’。

I want to transition now and start getting into our three Is.

我们先来谈第一个部分：观察和解读。

First ones we're going to tackle are investigate and interpret.

如果这是你第一次听说，或者你是刚接触这个节目，我其实想说的是：你该怎么去评估孩子呢？

And again, if this is new for you or you're a first time listener or perform, what I'm really just trying to say is how do you even test your kid?

你应该关注孩子的哪些方面？

What should you test them on?

你需要留意哪些迹象？

What should you look for?

你该怎么安排这个过程？

How should you just set it up?

那又该怎么去解读结果呢？

And how do you interpret?

你怎么判断孩子的粗大运动或精细运动能力明显落后？

How do you know if your kid's way behind in gross motor or fine motor skills?

你怎么知道他们是远远领先，还是正好在正常范围内？

How do you know if they're way ahead or on point?

以此类推。

And so forth.

我想给你一个非常简单的系统。

I wanted to give you a really simple system here.

实际上，有一些资源可用。

And so actually there are some resources.

其中一个对所有人开放的叫YFIT，你知道的。

One of them that's available to everybody is called the YFIT, right?

YFIT是青少年体能国际测试的缩写。

That stands for Youth Fitness International Test, YFIT.

这个测试是公开的，经过同行评审并已发表，任何人都可以参与。

This is open access, this is peer reviewed, published, but anyone can go do it.

它的优势在于简单，不需要太多技术背景，测试本身也不复杂。

Now, the benefit of this is it's simple, and it doesn't take a lot of technical savvy, The tests aren't really complicated and so forth.

所以他们设计了五个独特的测试。

So what they came up with is five unique tests.

这些测试包括身高和体重，然后用这两项数据计算出你的身体质量指数，也就是BMI。

These tests are your height, your weight, and they can use those first two height and weight to then calculate what's called your body mass index or your BMI.

BMI当然不是衡量个人体成分的完美指标。

No, BMI is not a perfect measure of body composition at the individual level.

但如果你要给三五十个、一百五十个，甚至一千五百个孩子做筛查，想快速了解他们的整体状况，就得想想这东西当初是怎么设计的、为谁设计的——这时候BMI还是挺合适的。

But if you're trying to run 30 or 50 or 150 or 1,500 kids through something and you're trying to get a broad scope of where they're at, again, remember how this was developed and who was for, the BMI is reasonable.

所以第一项和第二项测试，就是身高和体重。

So test one and two, height and weight.

第三项测试是一个20米折返跑。

Test number three is actually a 20 meter shuttle run.

这能很好地反映他们的整体心肺耐力水平。

This is a good way to get an overall understanding of their cardiovascular fitness.

第四项是握力测试。

Number four is a hand grip strength test.

也就是最大握力。

So maximum grip strength.

第五项是立定跳远。

And then number five is a standing long jump.

所以你看，身高和体重能反映出一些身体成分和代谢健康的情况。

And so you can see, all right, height and weight tell me a little bit about body composition, tell me a little bit about metabolic health.

20米折返跑能评估你的心肺耐力。

20 meter run tells me about my cardiovascular fitness.

握力测试则能看出你的肌肉力量。

My grip strength tells me about my strength.

而跳跃能力则反映了一点你的协调性和爆发力。

And my jumping ability tells me a little bit about my coordination and my power.

如果想了解详细内容，那篇论文里还列出了几项指标。

If you want in that paper, they have a handful of things.

他们清楚说明了每项测试的具体操作方法。

They tell you exactly how to do these tests.

你可以直接打印出来，照着指南操作，包括如何布置场地、规则是什么、怎样统一标准，全都写得明明白白。

So you can literally print it out and follow the instructions, how to set it up, what the rules are, how to standardize it, all that.

我现在就不一一细说了。

I'm not gonna walk you through them now.

有些人会对这些感兴趣，有些人则不会。

Some people will care about this, others won't.

但你可以自己去查一下。

But you can go pull that up.

我们还会在节目笔记的链接里，直接提供这篇论文和标准化表格的链接。

We'll also, of course, have direct links to the paper as well as the standardization tables in the show note captions.

你随时都可以去看看。

You can always check those out.

我们接下来聊的每一件事都是这样。

That's true for everything we're gonna talk about.

这个YFIT测试还有一个重要特点，就是它附带了一个全国性的数据库。

One of the things that's also important about this YFIT Test is it comes with a national database.

如果你去翻那篇论文——注意，这是开放获取的，任何人都能免费查看——在补充数据里，他们公开了完整的参考数值数据库。

And so if actually, if you go pull up the paper, again, open access, meaning anyone can access it for free, in the supplemental data, they share with you their normative value databases.

所以你可以去给你的孩子做测试，看看这些数据，然后了解孩子在五项测试中的表现如何。

So you can go test your kid or look at numbers there and then see what your kid stacked up on all five of those tests.

另一个提供正常值数据库、方便你对比参考的是一个叫 FitBack 的工具。

Another one that also gives out normative database here, the normative values so you can compare and contrast is something called FitBack.

就是 F-I-T-B-A-C-K 这个拼法。

That is F I T Back, B A C K.

同样，这个也是开放获取的。

Again, this is open access.

这篇论文是今年刚发表的，我记得。

This was published just this year, I believe.

这是一篇特别棒的论文，作者详细讲解了这套测试体系是怎么设计出来的，以及如何操作。

Really cool paper where they walk you through exactly how this testing thing was built and how to do it.

我觉得 FitBack 这个项目是免费的。

And the FitBack program, I believe is free.

它让你可以在线上进行操作。

And what it allows you to do is you can go online.

我觉得应该是 fitback.com，不过我不太确定。

And I think it is, I'm not sure I think it's fitback.com.

我也不太肯定，但 FitBack 的链接肯定会在节目笔记里。

I'm not exactly sure, but the link to FitBack will be, again, in the show notes.

这个挺不错的，我很喜欢，还花了不少时间去摸索。

But this is cool, I liked it, and I tinkered around with it a bunch.

你可以把孩子的信息和各项测试结果输入进去，它会帮你生成一份专属报告。

Because you can take your kid's information, their results on all those scores, plug them in, and they'll generate with you a custom report for your kid.

如果你在做相关工作，甚至做志愿者，也可以用它为所有孩子和家长生成个性化报告，软件全帮你搞定。

And so if you are working and you're maybe even volunteering and you're doing something like this, you can create custom reports for all your kids and your parents, and the software will do it all for you.

整个过程不花多少时间。

It doesn't take you a lot of time.

你只要把分数填进去，它就会自动处理。

You just enter in their scores and they'll plug it in.

完全免费。

Completely free.

所以我觉得，不管你在什么情况，这个资源都非常不错。

So I thought that was a really nice resource regardless of where you're at.

这两篇论文和相关工具，是我最推荐给各位家长的，用来为孩子做全面的评估。

And so both of those papers and those resources are my best and strongest recommendations for going out and getting some testing done for every kid.

不管是男孩还是女孩，都可以用。

You can also do them, you know, boys or girls.

任何年龄段的孩子都能做，还能看看他们的表现跟同龄人相比怎么样。

You can do them at any age, and you can see where they stack up, again, according to their most relevant peers.

不管你孩子有没有参加体育运动，我都强烈建议你做一下，原因有很多。

Now whether your kid is in sports or not, I really strongly encourage you to do this for a bunch of reasons.

第一，如果没有参考数据，根本没法判断孩子能不能安全回归运动。

Number one, it's really hard to establish what's called return to play without normative data.

也就是说，如果孩子受伤了，医生也没法确定他是不是真的完全康复了。

What that means is if your kid gets hurt, your doctor is not going to know if they're fully healed or not.

当然，如果做了核磁共振之类的检查，那另当别论。

Now if they have an MRI or something like that, sure.

但就算看起来没有结构性损伤，孩子也未必完全恢复了。

But just because it doesn't have any structural visible damage, your kid may or may not be all the way back.

如果你不知道他们平时的垂直跳或立定跳远成绩，那就真没法判断膝盖是不是真的好了。

If you don't know what their normal vertical jump was or broad jump was, then you actually don't know if that knee is fully healed.

哪怕伤得并不严重。

Even if it's not a serious injury.

就算现在不怎么疼了，妈妈，你也别大意。

Even if it's, yeah, it doesn't hurt that bad anymore, mom.

明白了。

Okay.

你确定吗？

Are you sure?

如果你让他们全力跳，结果还是只能达到以前最大距离的85%，那就说明还没真正恢复。

Well, if you go out and they're jumping as far as they possibly can, and they're still only 85% of their max distance, then you know they're not really back yet.

所以，建立一个基础数据真的特别重要。

And so having a baseline is really important.

第二点，很多人没意识到，青少年的成长发育速度其实非常快。

Number two, one of the things that people don't appreciate about youth development is development happens really fast.

不过，长高和发育并不是一回事。

Growth and development are not the same thing though.

而且，长高和发育也不是同步进行的。

Growth and development also happen in a non uniform fashion.

简单说，孩子会经历一段段的快速变化期。

Translation, you'll go through spurts.

孩子可能突然变得很强壮，但过一阵子又停了下来。

Your kids will get really strong really fast, and then they'll stop for a while.

他们可能一下子长高很多，然后又好长时间不再长了。

They'll get really tall and then they won't grow.

这些变化并不总是同步发生的。

They'll go And it's not necessarily the same.

比如大腿前侧的股四头肌可能长得很快，但后侧的腘绳肌却跟不上。

Their quadriceps, the front of their legs may develop really fast and their hamstrings won't.

以前孩子状态正常的时候，你可能做过一些测试，结果都很好，没什么明显的不对称，一切都挺理想的。

And so when your kid used to be normal, maybe you had tests done, they looked great, they didn't have huge asymmetries, everything looked awesome.

但现在三个月过去了，孩子身体某个部位可能突然出现明显不对称，因为身体各部分发育速度不一样，有的地方长得快，有的地方慢。

Well, now three months later, they might have a large asymmetry somewhere because something grew in a specific area because the whole body doesn't grow uniformly.

骨骼的生长节奏各不相同。

Bones grow differently.

身体结构的发育也不一致。

Structures grow differently.

能力、运动技能、肌肉——我刚才已经提过了。

Abilities, motor skills, muscles I just talked about.

正因如此，还有其他很多原因，我建议定期做一套标准化的评估测试。

So for all those reasons and more, I would recommend some type of standardized testing.

如果你只想做简单的，比如我刚才说的YFIT测试，那就很好。

If you wanna do the simple one, like I just talked about with the YFIT Test, great.

如果你能接触到专业的体能教练或物理治疗师，做更细致的力量测试、动作评估或运动技能检测，那就更理想了。

If you have more access to maybe a quality strength conditioning coach or a physical therapist, and you can do some more specific strength tests and movement tests or movements skills, that's great.

只要是客观的数据，哪怕孩子不是运动员，也值得收集。

Anything objective you can get, even if they're not an athlete.

基于这些原因，我建议先做一次基础评估。

For all these reasons and more, I'd recommend getting some baseline testing done.

换种角度来理解这个问题。

Other ways to think about this.

我通常会这样跟家长说：假设你已经给孩子做了全套测试，拿到了所有数据。

And the way that I actually like to frame this is, say your kid's done some testing, maybe you've got all those stuff done.

那什么时候该请私人教练了？

At what point are they ready to get a private coach?

什么时候该更专注于专项运动能力的培养了？

At one point are they ready to focus more on, say, sport development?

现在，这个问题我经常被问到。

Right now, again, I've got this question a lot.

这是我的看法。

Here's kind of my answer to it.

我给你列九到十条。

I'll give you nine or 10 things.

你的孩子已经准备好接受专项技术指导了。

Your kid is ready to have a skills coach.

不管是高尔夫教练、投球教练、踢球教练，还是你打算让孩子学的其他项目。

So that golf coach or that pitching coach or that kicking coach, or whatever you're trying to do.

只有当他们能通过以下测试时，才适合找这类教练。

When and only when they can pass the following test.

他们是否掌握了这几项基本能力？

Are they good at these few things?

如果他们能做到这些，就可以开始接受专项训练了。

If they're good at these things, they can do those skills coaches.

第一，他们能直线跳绳吗？

Number one, can they skip in a straight line?

你可能会很惊讶。

You'd be stunned.

如果你的孩子连直线跳绳都做不好，那就根本不需要请短跑教练、速度教练或射门教练。

You do not need a sprint coach, or a speed coach, or a shooting coach if your kid can't skip in a straight line.

如果他们不会后退跑，也不能弯着腰爬行二十码，那怎么办？

If they can't backpedal, if they can't do a crawl for 20 yards with low hips, right?

让他们做熊爬，二十码的距离里，屁股不能抬得太高。

So do a bear crawl without their hips going way up in the air for 20 yards.

他们能坚持螃蟹式平板三十秒吗？

Can they do a crab hold for thirty seconds?

他们能做悬垂吗？

Can they do a dead hang?

就是抓住单杠，整个人悬吊三十秒。

So grabbing a bar and hanging for thirty seconds.

明白吗？

Right?

他们能单脚站立三十秒吗？

Can they do a one legged balance for thirty seconds?

他们能连续做十次弓步而不总是往旁边摔倒吗？

Can they do 10 lunges in a row without falling to the side consistently?

他们能单脚向前跳吗？

Can they hop forward on one leg?

你会很惊讶，能单脚向前跳的孩子其实没几个。

You'll be really surprised how few kids can hop forward on one leg.

不是原地跳，而是真的往前移动。

Not in place, but actually moving forward.

他们会做侧手翻吗？

Can they do a cartwheel?

会做前滚翻吗？

A somersault?

能做肩部滚动吗？

Can they do a shoulder roll?

现在你不用每项都会，但你应该明白我的意思了。

Right now, you don't have to do all of these things, but you get the point.

如果他们连这些基本的动作模式都做不好，那就不该花太多时间去练特定的运动技能。

If they can't do some of these basic rudimentary movement patterns, they probably shouldn't spend too much time developing specific sports skills.

如果你的孩子很活跃、很积极、很有冲劲，爸妈也想让他们多练点，看着这张单子，想让他们多打高尔夫、多踢球、找足球教练什么的——

If your kid is active and involved and aggressive and mom, dad, I want to do more, and you're looking at this list and they want you know, practice golf more, play more, get their soccer coach, whatever.

我觉得挺好。

I would probably say, great.

我们可以多教点，但得先把这些基础动作练好。

We can do more coaching, kid, but we're gonna work on this stuff.

在教具体技能之前，得先打牢运动基础。

You need more foundational movement before we're ready to not necessarily do any skill coaching.

你当然可以教两岁的孩子动作技巧。

You can teach your two year old skill.

对吧？

Right?

不管多大年纪，教技能我都无所谓。

I'm fine teaching whatever age skill.

但大部分训练内容，就是我们刚才说的这些。

But the bulk of the training is what we're talking about.

别给他们做大部分的训练。

Don't do most of their training.

如果孩子处于这种情况，就别包揽所有训练，明白吗？

Don't do all their training if they're in this situation, okay?

希望刚才那个标准化测试，再加上我跟你说的这个非正式评估，能帮你更清楚一点，也更有方向。

So hopefully between that standardized test and this more non scientific test that I just gave you, this gives you a little more insights and some help here.

除此之外，要具体告诉你该测什么、该看什么，真的很难。

Outside of that, giving you more details about what to test and what to look for are incredibly hard.

根本原因在于，孩子的发育速度差异实在太大了。

And that is fundamentally because kids develop at such wildly different rates.

没法说，比如一个10岁孩子，什么重量的腿举才算合格。

It's impossible to say, oh, a good you know, leg press for a 10 year old is this.

这种标准根本不存在。

It just doesn't exist.

事实上，如果你去查找我之外的那些数据库，你会发现这个领域的科学家和从业者普遍强烈反对这种说法，认为这种表述方式根本不对。

In fact, if you were to find those databases outside of the ones I gave you, I think you would see so much pushback from the scientists and the practitioners in this area of saying that's just an inappropriate way to frame it.

你不该拿一个七岁孩子扔垒球的速度来判断她的发育情况。

You shouldn't look at your seven year old and see how fast she can throw a softball in terms of understanding her development.

她行不行，这种想法太片面了。

She's good or bad.

这样看待问题真的很不合适。

That's a really bad way to think about it.

因为孩子的发育差异实在太大了。

Because again, kids are developing at such wild ranges.

我可以告诉你25岁人群的VO2max标准值。

I can tell you normative values for a v o two max for a 25 year old.

我对这些数据很有把握。

And I'm confident in those numbers.

我也可以告诉你48岁的人应该有多少肌肉量。

I can tell you how much muscle you should have as a 48 year old.

我可以说出65岁的人垂直跳跃多高才算正常。

I could tell you what a good vertical jump is for a 65 year old.

我没什么问题。

I'm fine.

因为大多数65岁的人其实都差不多，或者应该差不多。

Because most 65 year olds are pretty similar, or you should be.

但大多数6岁孩子根本不是这样。

But most six year olds are not.

根本不存在什么‘大多数6岁孩子’这种说法。

There's no such thing as most six year olds.

希望我的意思已经说清楚了。

I hope that point is coming through.

个体之间的差异实在太大了。

The deviation is just wild.

虽然我很想给你更多具体的测试方法和统一标准，但希望你能记住我之前说的那些原则，尽量用直觉去把握。

So while I would love to give you more direct exact tests to go do and more standardizations, I hope you can just follow those guidelines I gave you and say that as intuitive as we can get it.

好的。

All right.

现在我们进入第三个I，也就是干预阶段。

It's now time for us then to move on to our third I, which is intervene.

接下来我会具体讲讲训练计划，该怎么练，什么该做，什么不该做。

And at this point, I'm going to talk about exact programs, how to lift, what to do, what not to do.

我们会结合之前提到的理念和原则，把所有细节都过一遍。

And we're going to go over all the details as we understand it within the concepts and guidelines we have.

如果你早就急着想知道训练方案了——刚才安迪刚把计划发给我，我现在就尽量给大家讲清楚。

So if you've been chomping at the bit to know, just Andy gave me the workout programs, I'll do my best right now.

我们先来明确一下，整体的身体活动应该是什么样子的。

Let's start off by understanding just what global physical activity should look like.

记住，这所有内容都是围绕人类运动展开的。

Remember, this is all things human movement packed together.

最重要的一点是，所有活动都应该是让人感到积极愉快的。

First and foremost, the standard should always be positive experiences.

这一点我们已经反复讲过很多次了。

We went over this countless times now.

要有趣、积极，为他们的一生打下好基础。

Fun, positive, set them up for the rest of their life.

建立对运动和身体活动的正面关系。

Good relationships with exercise and movement.

这比什么都重要。

This is above and beyond anything else.

再往后，你首先得考虑我们常说的自由玩耍。

Past that, you want to think about first and foremost what we just call open play.

一听到孩子的力量训练，我基本上就把它理解为玩耍。

When I hear strength training in kids, I honestly translate that to play for the most part.

这个领域里的大多数从业者也都这么看。

And most practitioners in this space do that same thing.

所以，你要想得更偏向玩耍，而不是像你想象的那样有那么多条条框框。

So you want to think more play, less structure than you probably anticipate.

以孩子为中心，而不是以大人为中心。

Child centric, not adult centric.

想想孩子是怎么看待运动的，就照那样去让他们锻炼。

Think about exercising kids the way kids think about it.

别用你当大人的方式去想这个问题。

Don't think about it how you think about it as an adult.

这一点尤其适用于那些不擅长传统体育的孩子。

Now this is especially true for the quote unquote kids that are not good at traditional sports.

让他们去玩跑酷、忍者勇士、障碍挑战或者武术。

Have them do parkour, ninja warrior, obstacle courses, martial arts.

如果他们不擅长球类运动，就找别的办法，让他们能享受并参与身体活动。

If they suck at ball sports, find different ways to allow them to enjoy and be a part of physical activity.

这同样好，甚至更好。

That's just as good, if not better.

第二点，我们得尽力推动学校里对体育锻炼的整体观念发生改变。

Second thing, we got to do our best to encourage and try to change overall philosophy on physical exercise and activity in schools.

体育课。

PE.

我们得保留它。

We've we've gotta keep it.

不管发生什么，都必须保留它。

No matter what happens, we just have to keep it.

如果我们把体育课从学校取消了，孩子们长大后很难保持健康。

We're gonna have a hard time surviving as healthy adults if we eliminate PE from school.

我明白为什么会这样。

I understand why it happened.

我明白几十年前为什么会出现一股要把体育课取消的风潮。

I understand why a few decades ago there was this big push to eliminate it.

确实有人觉得，孩子上学就是为了学习。

There's certainly the philosophy that my kids go to school to learn.

我不需要让孩子整天待在学校里打球运动。

I don't need to send my kids to school all day to play sports.

我们家不是运动型的家庭。

We're not a sport family.

我们平时根本不搞体育之类的。

We don't do sports, so on and so forth.

我明白你的意思。

I get it.

但我希望在刚才的一个小时里，我已经说清楚了，这其实并不重要。

But I hope in the previous hour, I've argued why that doesn't matter.

这跟我们现在讨论的问题无关。

That is irrelevant to the conversation.

学校里的体育课对培养健康有活力的成年人至关重要。

Physical education in schools is incredibly important to having a healthy, alive adult.

靠我们自己在家根本没时间做这些。

And we're just not going to have the time to do that on our own.

如果能坚持下去，就能鼓励孩子们参与运动，不管他们有没有运动天赋，尤其是那些没天赋的孩子。

If we can do that, we're encouraging kids to play, whether they're good at sports or not, especially the ones that are not.

我们要在学校里珍视体育活动、锻炼和体育课。

We're keeping and holding physical activity and exercise and physical education precious in schools.

我们要确保课间休息真的是休息。

We're making sure recess is truly recess.

如果还要为那些有兴趣且有能力的孩子额外增加体育项目，那就得多选几种运动。

Then if we're gonna add sports on top of that for those who wish to and can afford to, you wanna choose a variety of sports.

不能只盯着一种运动。

We don't wanna stick to just one.

后面我们会详细讲为什么。

We'll talk more detail why.

但对大家来说，大方向的指导比具体项目更有用。

But big guidelines are more appropriate here than individual programs.

我向你们保证，会给大家举一个具体的例子。

I will, I promise you, give you a sample program.

但这些大原则对所有听众来说更有参考价值。

But guidelines are more informative for everybody listening.

我这么说是什么意思呢？

What I mean by that?

就像我们说的，孩子的发育是不特定且不规律的。

Development in kids, like we said, is nonspecific and irregular.

它不是线性发展的。

It doesn't happen linearly.

个体差异可大了，对吧？

The variance is enormous, right?

所以按年龄把孩子分到不同项目里，效果并不好。

So classifying kids into programs based on age is suboptimal.

我们确实会这么做，我明白。

We will do it, I get it.

你开了个游泳馆，总得想办法把孩子分组，对吧？

You show up, you own a swim center, you have to give some sort of ways to group kids, right?

你开个健身房，有篮球项目，总不能让四岁的孩子和九岁的孩子组一队打球吧。

You own a gym and there's basketball, you don't want your four year olds playing on the same basketball team as a nine year old.

说得对，这确实不合理。

Great, doesn't make sense.

但只要有可能，哪怕只有一点可能，也尽量按孩子的实际能力分组，而不是看年龄。

But when possible, if it is at all possible, you want to try to group kids by actual skill rather than age.

经常发生的情况是，发育晚的孩子会被忽略掉。

One thing that happens very often is late developing kids get left off.

他们基本上没人关注。

They get kind of ignored.

因为他们总是最后一个，看不到任何前途。

And that's because they're continually the last person and there's no future there.

教练们不管是有意还是无意，都不会把太多精力放在队里最差的孩子身上，尤其是到了初中、高中以后。

And consciously or subconsciously coaches probably don't put a ton of attention and the worst kid on the team, especially as we get into middle school and high school and so on.

所以，只要确保孩子始终根据发展水平分组，他们就能在自己的节奏里得到支持。

So by developing, making sure kids are always in groups based on their development, they always have a chance to be met where they're at.

这就是基本原则。

That's the guideline.

所以要给孩子们安排一些稍微有挑战性、但又符合他们实际情况的训练计划。

So give programs to your kids that push them a little bit, but it's realistic for them in these situations.

我也不太会给出心率这类数据。

I also can't give things like heart rates.

我不会设定什么训练区间。

I can't give zones.

我们从不会跟孩子们谈什么一级区、二级区、三级区。

You don't hear us talking about zone one, zone two, zone three for kids.

我们也不会提到最大单次重复的百分比。

You don't hear us talking about percentage of one rep max.

我很少会跟他们说具体要做多少次重复。

You're not gonna hear me talk a lot about this many repetitions.

这是因为他们的身体机能跟成年人不一样。

And that's because their physiology is different.

我之前稍微提过这一点，但我可以明确地说，关于肌肉大小、力量和最大摄氧量的表现，25岁、35岁这些年龄段的人，生理状态基本是一致的。

I said this a little bit earlier, but I can say definitive things about muscle size and strength and performance in v o two max for a 25 or 35 or because for the most part, a 25 year old physiology is the same.

但五岁孩子可不是这样。

But a five year old's not.

举个例子。

Example of this.

孩子的有氧能力比大人强得多，这意味着他们能瞬间从高强度心率恢复过来。

Kids are way more oxidative than adults are, which means they can recover from high heart rates like instantaneously.

你见过孩子心率冲到最高，五秒后就恢复正常了，而我们其他人还得躺在地上吐半小时，对吧？

You'll see a kid get up to a heart rate maximum, five seconds later, it'll be back down to normal, where the rest of us are on the floor throwing up for thirty five minutes, right?

所以对小孩来说，心率区间根本没意义。

And so the heart rate zones are irrelevant with kids.

根本用不上。

You can't use them.

我没法说‘要在某个心率下保持多久’。

I can't say this much time at this heart rate.

再说力量训练，我也不能说‘要在某个强度下练多久’——这些指标根本对不上。

I can't say, again, a strength training perspective, this much time at this what It's just the equivalents aren't there.

我知道你想要具体的训练方案，但教孩子可不是这么做的。

And so I know you want tangible examples as programs, but that's not how programming kids works.

如果你去看看这个领域里的教练、临床专家和科研人员，根本没人会讨论这种训练方式。

And if you look across, again, the practitioners and the clinicians and the scientists that are in this space, you're just not gonna see much talk about that style of programming.

这完全是用成年人的思维在考虑问题，而不是从孩子的角度出发。

That's an adult centric view rather than a kid centric view.

明白吗？

Okay?

我们最推崇的模式叫作‘长期运动发展模型’。

The models that we like best are what are called long term athletic development models.

简称LTAD。

LTAD.

这就是你要找的科学术语。

This is the scientific phrase to look for.

我们就是这么做的。

This is how we work.

LTAD 并不是指长期运动员发展。

Now, LTAD, it does not stand for long term athlete development.

它指的是运动能力发展。

It is athletic development.

我们的目标是让每个孩子都尽可能地具备良好的运动能力。

The goal here is to teach every kid to be as athletic as we can.

你以后要不要从事体育、能不能成为运动员，我根本不关心。

Whether you do sports and become an athlete, I do not care.

所以这根本不是什么运动员发展模型。

So this is not an athlete development model.

它是一个长期的运动能力发展模型，明白吗？

It is a long term athletic model, right?

美国力量与体能协会，也就是 NSCA，对 LTAD 发表过正式立场声明。

The National Strength and Conditioning Association, NSCA, has a position stand on LTAD.

你可以从中清楚知道该做什么、不该做什么。

You can learn exactly what to do and not to do.

一些示例计划。

Sample programs.

所有这些内容都在里面。

All those things are in that.

你可以在节目笔记里看到。

You can see that in the show notes.

你该从中提炼出什么？

What should you distill from it?

我的看法是这样的。

Here's what I think.

第一，不是所有孩子都适合当运动员，我们其实也不在乎这个。

Number one, again, not all kids are athlete and we don't even care about that.

但每个孩子都应该养成规律运动的习惯，这已经是咱们聊到的第十二次，或者第十五次了。

But all kids should have a physical activity practice for the twelfth time or fifteenth time already in our conversation.

第二，我们要尽早开始。

Number two, we want to start early.

记住，就像学术一样，运动表达能力也是同样的道理。

Remember, just like academics, movement vocabulary, same thing.

第三，我们要为不同年龄、不同能力、不同兴趣的孩子都提供解决方案。

Number three, we need to create solutions for all ages, abilities, and interests.

这一点我们之前已经间接提到过好几次了。

We've said that indirectly multiple times now.

我们不太喜欢用那些武断的年龄分界线。

And we don't like to use those arbitrary age cutoffs.

关键在于每个孩子都是独特的。

It's all about the individual kid.

我们也不该放弃那些发育较晚的孩子。

We also don't want to abandon those late developers.

稍后我会详细说明，为什么不忽视这些晚熟的孩子，反而更有可能培养出顶尖运动员。

I'm going to make a good argument for this a little bit later in terms of getting elite athletes by not forgetting the ones who are late developers.

第四点，这可能是最值得关注的一条。

But number four, and this is probably the ones that stand out the most.

长期运动发展模型，也就是LTAD，关注的是孩子的全面发展，而不仅仅是运动能力。

A long term athletic development model, LTAD, will develop the whole kid, not just their athletic attributes.

这包括身体、心智、自信、决策能力，所有这些方面。

So this is the body, the mind, confidence, decision making, all those things.

LTAD模型的核心是全方位地帮助孩子成长为更好的人。

LTAD models encompass holistic helping kids become better humans.

接下来，你要着重提升他们的运动素养。

After that, you want to maximize that physical literacy.

你需要考虑力量、耐力、有氧能力、柔韧性、灵敏性、平衡感、爆发力、速度、协调性等等。

You want to think about things like strength, endurance, aerobic capacity, flexibility, agility, balance, power, speed, coordination, and so forth.

不能只盯着其中某一项来练。

You do not want to focus only on one of those things.

别只追求最快的速度，也别只盯着最强的力量。

Don't worry about just maximum speed or worry about maximum strength.

这些方面都要兼顾。

It's all of that stuff.