The Hidden Truth About Exercise: Disease Prevention, Longevity, & More Energy Than You Can Imagine!

你现在收听的是肖恩·斯蒂芬森主持的《模型健康秀》。

You are now listening to the Model Health Show with Sean Stephenson.

更多内容请访问 themodelhealthshow.com。

For more, visit themodelhealthshow.com.

还有太多人对这件事完全理解错了。

So many people still have it twisted.

锻炼的目的不是为了看起来好看。

Exercise is not about looking good.

也不是为了那些表面看得见的肤浅变化。

It's not about the superficial changes that you might see on the surface.

那些都是更深层力量带来的副产品。

Those are side effects of something far more powerful.

接下来，你将了解到关于锻炼的真相，以及它对你生活的惊人影响。

You're about to discover the truth about exercise and the remarkable impacts that it has on your life.

而这一切，都从能量开始。

And it starts with energy.

很多人说自己没力气锻炼，这往往是他们不运动的首要理由。

One of the most common reasons that people give for not exercising is the lack of energy needed to do it.

但要是锻炼其实能让你获得远超想象的能量呢？

But what if exercise was the secret key to unlocking more energy than you could ever imagine?

一项名为《规律运动对能量与疲劳状态的影响》的重磅荟萃分析。

A phenomenal meta analysis titled the effect of chronic I.

E。

E.

这项研究发表在《前沿心理学》期刊上。

Consistent exercise on energy and fatigue states was published in frontiers in psychology.

它综合分析了81项随机对照试验，覆盖了七千多名参与者。

This was a meta analysis of randomized trials that included 81 studies in over 7,000 people.

研究明确发现，坚持锻炼能显著提升人的精力感知。

The researchers found conclusively that consistent exercise gives you more perceived energy.

科学家们观察到，规律运动不仅能提升能量水平、减轻疲劳，还能增强活力，因此将锻炼视为一种无需药物、适用于各群体的抗疲劳策略。

The scientists observed that consistent exercise improves energy, decreases fatigue, and increases vitality, positioning exercise as a non pharmacological strategy for managing tiredness across populations.

另一项研究，这次是随机对照试验，发表在《心理治疗与身心医学》期刊上，旨在探讨规律运动是否能缓解成年人的持续疲劳并提升精力。

Another study, and this time it's a randomized controlled trial, was published in the journal Psychotherapy and Psychosomatic to examine if regular exercise can alleviate tiredness and improve energy in adults with persistent fatigue.

研究人员将精力低下的参与者分为三组。

Participants with low energy were placed into one of three groups.

第一组被安排进行中等强度的运动。

Group one was assigned to do moderate intensity exercise.

第二组进行低强度运动，第三组为对照组，不做任何结构性改变。

Group two was assigned to do low intensity exercise and group three was a control group who made no structured changes.

参与者每周按照所属组别锻炼三天，持续六周。

Participants exercise according to their group three days a week for six weeks.

研究人员在整个研究期间追踪了参与者的活力与疲劳评分，以及有氧耐力的变化。

The scientists tracked vigor and fatigue state scores, as well as aerobic fitness across the study period.

研究结束时，他们得出了以下结果。

Here's what they found at the end of the study.

与对照组相比，中等和低强度运动都显著提升了参与者的精力感受。

Both moderate and low intensity exercise led to significant improvements in feelings of energy in study participants compared to the control group.

事实上，中等强度和低强度运动对缓解疲劳的效果差不多。

In fact, both moderate and low intensity exercise led to similar reductions in fatigue.

你听听这个，能量感和疲劳感的改善，跟有氧耐力的提升并没有直接关系。

And listen to this, the changes in feelings of energy and fatigue were independent of changes in aerobic fitness.

关键在于，他们变得多强壮其实并不重要。

The bottom line, it didn't matter how much more fitter they got.

只要坚持运动，不管哪种类型，都能让人感觉更好。

Consistent exercise of any type made them feel better.

让人觉得更有活力。

It made them feel more energetic.

运动是提升能量感和生命力最有效、最有科学依据的方法之一。

Exercise is one of the most valuable and science backed ways to increase our feelings of energy and vitality.

而且效果来得很快。

And the results can happen fast.

哪怕只运动一次，你就能开始感觉好起来。

Even after just one bout of exercise, you can start to feel better.

一项名为《单次运动对精力与疲劳的影响》的荟萃分析，综合了16项研究的数据，明确发现，哪怕只进行一次锻炼，大多数人也能感受到明显的精力提升。

A meta analysis titled The effect of a single bout of exercise on energy and fatigue reviewed the data of 16 different studies and found conclusively that even one session of exercise leads to measurable increased feelings of energy in most people.

当然，运动形式可以多种多样，但特别能有效减轻疲劳的是那些强度偏低到中等、持续时间超过二十分钟的运动。

Now this can be a wide variety of exercise types, of course, but a specific form of exercise that provided the added benefits of measurable reductions in fatigue were those that were low to moderate intensity and lasting a little longer than twenty minutes.

简单来说，一次快走就能显著提升精力、缓解疲劳。

Basically, a single brisk walk can do wonders for both enhancing feelings of energy and reducing fatigue.

所以我们知道，哪怕只运动一次，也能让你感觉好很多。

So we know that just one bout one session of exercise can get you feeling better.

但真正能最大程度减轻疲劳的，还是坚持规律锻炼，哪怕是对慢性病患者也一样有效。

But of course, it is the consistent utilization of exercise that leads to the biggest reductions in fatigue, even in individuals with chronic conditions.

这一点，发表在《科学报告》上的一项荟萃分析也证实了。

As a meta analysis published in Scientific Reports affirms.

今天我们要聊的所有内容，都建立在这个基础之上。

Now this is the foundation to kick all of this off today.

你不是在等待精力，而是在主动创造精力。

You don't just get energy, you make energy.

作为这个浩瀚宇宙的一部分，你本身就是无限能量与资源的体现。

As a part of this incredible universe, you are an expression of the infinite source and supply of all things.

而你体内，天生就具备随时生成能量的能力。

And within you, you are literally made to generate energy on command.

只要你遵循支配这一切的规律。

If you abide by the laws that control all of this.

我们在地球上的体验，是由物理定律所决定的。

Our experience here on planet Earth is governed by the laws of physics.

尤其是牛顿第一定律——惯性定律。

Most notably, Newton's first law, the law of inertia.

牛顿第一定律说，运动的物体会保持运动，静止的物体会保持静止。

Newton's first law says that an object in motion tends to stay in motion, and an object at rest tends to stay at rest.

惯性描述的是改变物体运动状态有多难。

Inertia describes how difficult it is to change the motion of an object.

它指出，如果一个物体处于静止状态，惯性就决定了让它动起来有多费力。

It states that if a body is at rest, inertia relates to how hard it is to get that body to start moving.

如果物体在运动，惯性则决定了让它减速或停下有多难。

And if a body is moving inertia relates to how hard it is to get that body to slow down or to stop.

这意味着，一旦动起来，就有一种科学证实的势头，能让你持续前进。

What this means is that there is a scientifically affirmed power of momentum of getting up and getting going.

那些活得特别长久的人，比如百岁老人和所谓的超级老人，

And often people who've achieved extreme longevity, the centenarians and the quote super agers of the world.

常常会说：别停下，一直保持活跃。

They've often said something along the lines of never stop moving, continuing to stay active.

这样就能让动能持续下去。

It just keeps that kinetic energy going.

我们体内充满了潜在能量。

We are teaming with potential energy.

我们本身就是由它构成的。

We are made of it.

但只有通过行动和决定去启动，我们才能逐步创造条件，把潜在能量转化为运动的能量。

But it is through the expression and the decision to move that we start to stack conditions to transform that potential energy into kinetic energy, the energy of movement.

所以，明白物理规律在左右我们的生理状态后，我们就该主动顺应并利用这种强大的惯性定律，因为无论你是否意识到，它都在你的生活中发挥作用。

And so understanding that physics are governing what's happening with our biology, we want to lean into and take advantage of this powerful law of inertia, Because this is happening in our lives, whether we understand it or not.

因此，我们可以共同参与这场美妙的能量展开，真正的力量其实就在我们自己手中。

And so we can co create, we can participate in this beautiful unfolding of energy, and the power is truly in our hands.

现在，如果我们从物理转向生物学，看看细胞能量的来源，就能一窥细胞内部的宇宙——那里正是线粒体的所在。

And now if we take a step and move from physics into the realm of biology and just look at some of the basics of where our cellular energy is coming from, you can take a glimpse into the universe within your cells and that's where you'll find the mitochondria.

你的线粒体常被称为细胞的‘能量工厂’。

Your mitochondria are often referred to as the quote energy power plants of your cells.

那么，运动对你有什么好处呢？

Now, what does exercise do for you?

运动能刺激身体产生更多的线粒体。

Exercise stimulates your body to make more mitochondria.

线粒体越多，产生的ATP也就越多，也就是我们身体的能量货币——三磷酸腺苷。

And more mitochondria make more ATP, the energy currency of your body, adenosine triphosphate.

而正是通过肌肉的收缩，才会刺激出更多的线粒体。

And it's through the contraction of your muscles that more mitochondria get created.

线粒体生物生成，让你掌握这股力量。

Mitochondrial biogenesis, the power is in your hands to make it.

不管是散步、举重，还是运动打球，只要你动起来，肌肉就在收缩，推动你在这世界中前行。

So whether this is through walking, through lifting weights, through playing a sport, whatever the case may be, your muscles are contracting in order to move you through this universe.

运动不是耗尽你的能量，而是给你升级。

Exercise does not drain your battery, it upgrades it.

能量是个复杂的系统，包含心理、情绪和行为多个层面。

Energy is a complex construct with mental, emotional and behavioral components.

那运动还能怎样影响这些方面呢？

And what else does exercise do to influence all of these components?

它能调节你的荷尔蒙和神经化学物质，这也是你感觉更好的关键原因之一。

It stimulates positive changes with your hormones and your neurochemistry, which is another aspect of feeling much better.

你知道吗？抑郁症现在已经是美国致残的首要原因。

Do you know that depression is now the number one cause of disability in The United States?

根据美国国立卫生研究院的数据，抑郁症如今是美国缺勤的最主要原因。

According to the NIH, depression is now the leading cause of absenteeism here in America.

这又是另一个原因，说明锻炼对你、你的家人和整个社区的重要性远超表面所见——它是对抗这场抑郁流行病最科学验证有效的手段之一。

And this is yet another reason why exercise matters more to you and your family and your community than the superficial exercise is one of the most scientifically validated defenses against this depression epidemic.

最近一项发表在《英国医学杂志》上的荟萃分析，涵盖了1039项随机对照试验、近13万名参与者，结果显示，体育活动在缓解轻中度抑郁、心理压力和焦虑方面，效果比药物或心理治疗高出50%——锻炼的效果更好。

A recent meta analysis published in the BMJ that included ten thirty nine randomized controlled trials and nearly 130,000 participants revealed that physical activity is 1.5 times more effective at reducing mild to moderate symptoms of depression, psychological stress, and anxiety then medication or psychotherapy exercise works better.

这并不是在否定合理用药的价值，也不是在否定心理治疗的意义。

This is not to negate the value of well prescribed medication, and the value of psychotherapy.

我们并不是要否定这些方法。

This is not to negate those things.

这些工具非常宝贵，对真正需要它们的人而言至关重要。

These are incredible and important tools that we have today to be able to treat the person who actually needs them.

而根据迄今为止规模最大的一项关于抑郁症的研究，锻炼的效果确实更优。

And with that said, exercise, according to one of the largest studies conducted on the subject of depression ever constructed, exercise works better.

所以，这不非得是二选一的局面。

So this doesn't have to be an either or world.

我们可以选择两者兼顾——既接受心理治疗，也充分利用锻炼的力量。

This can be a both end world where we might be utilizing psychotherapy, and we utilize the power of exercise.

我们可能会同时使用药物和运动的力量。

We might be utilizing a medication and we utilize the power of exercise.

我们的基因期待我们活动起来，一旦不动，就会出现各种症状，很多都跟情绪、心理状态和情感状态有关。

Our genes expect us to move and when we don't, we experience symptoms and many of these symptoms relate to our feelings of our mood, our mental state, our emotional state.

所以，这正是我们在这个宇宙中所处现实的核心所在。

And this is why again, this is the essential aspect of our reality here in this universe.

那么问题来了，为什么会这样呢？

Now, the question is, why?

运动在改善心理健康方面，到底是怎么发挥这么强效果的？

How does this actually work so well when it comes to our mental health?

你的肌肉其实是一种内分泌器官。

Well, your muscles are an endocrine organ.

当我们收缩肌肉时，身体会释放出肌因子和合成类激素，直接影响我们的情绪、神经化学和行为。

When we contract our muscles, we are literally releasing myokines and anabolic hormones that influence our mood that influence our neurochemistry and our behavior.

此外，多项研究已经证实，运动能有效减轻压力。

In addition, exercise is well established in multiple studies to reduce stress.

我们知道，运动时身体会释放内啡肽、血清素和多巴胺，这些物质都会直接影响我们的情绪和心态。

We know that we're producing things like endorphins and serotonin and dopamine, all related to influencing our mood and our disposition.

此外，研究发现，运动还能增强我们的心理韧性。

Additionally, exercise has been found to increase our resiliency.

运动是我们生活中最宝贵、也最容易获得的一种有益压力源。

Exercise is one of the most valuable and accessible hormetic stressors in our reality.

所谓有益压力源，就是那些能让你变得更强的东西。

And hormetic stressors are those that make you better.

真正起作用的不是肌肉收缩本身，而是身体感受到的这种压力，它促使线粒体大量生成。

You get the stress implement because that's what is responsible for the stimulation of more mitochondria being produced.

不是肌肉收缩这个动作本身带来的效果。

It is not the contraction of the muscles itself.

真正关键的是压力本身。

It is the stress that occurs.

我们通过肌肉收缩来制造这种压力，而身体的反应正是对这类有益压力的回应。

We stimulate that stress through contracting our muscles, but is a response to having these hormetic stressors.

更值得一提的是，除了很多其他原因，运动还能让我们的大脑对快乐更敏感。

And to top it all off, amongst many other reasons, exercise has been found to sensitize our brains to more pleasure.

我们的大脑是适应性极强的机器，总在不断寻找模式。

Our brains are adaptation machines, and they're constantly looking for patterns.

我们很容易陷入消极的循环里。

And we can get stuck in a loop of negativity.

有时候我们会变得对负面情绪、问题、担忧和焦虑特别敏感。

We can get stuck in a situation where we are sensitized to toxicity and to problems and to worry and to anxiety.

这就形成了一种自我强化的恶性循环。

And it becomes a self fulfilling feedback loop.

所以，运动最了不起的一点就在于，它能帮助你的大脑重新变得对快乐更敏感。

And so exercise when this is one of the most remarkable things ever discovered about exercise, has been found to sensitize your brain to more pleasure.

当我们运动时，大脑会开始主动寻找并发现更积极、更正向的反馈循环。

It starts to look for and to find a more positive or affirmative feedback loop when we are engaging in exercise.

尽管这些好处已经被充分证实，我们还是常常会想：‘道理我都懂，可我为什么还是很难摆脱抑郁？’

Now, even with all of this said, and the value that is well established, we're still going to have the tendency to have some what about is some why exercise regularly, but I still struggle with depression.

第一，这可不是万能药。

Number one, this is not a cure all for anything.

没有什么是万能的。

Nothing is.

第二，你为什么还是想坚持锻炼呢？

Number two, why do you still desire to exercise consistently?

如果没有锻炼，你会变成什么样？

What would you be without that?

你的抑郁会不会变得更严重？

How much worse would your depression potentially be?

所以，关键是要摆正心态，别总想着找什么灵丹妙药。

And so again, this is being able to put this in his proper perspective, and not to engage in what about ism and look for something to be a cure all.

我们要做的是创造有利条件，明白生活是动态变化的。

We're looking to stack conditions in our favor and understand that life is dynamic.

影响我们整体精力、情绪和生活表现的，有太多不同的因素。

There are many different parts that are feeding into our overall expression of energy, our mood, our performance in our lives.

但我们确切知道，运动是我们现实中最强有力的表观遗传调控方式之一。

But we do know for certain that exercise is one of the most powerful epigenetic controllers in our reality.

如果我们不给身体这种宝贵的输入，就会出现身体不适，以及心理和情绪上的问题。

And when we don't give our bodies this valuable input, we experience symptoms of physical distress, and mental and emotional distress as well.

所以，请给自己应有的重视，允许自己使用这个被简化成‘为了好看’‘减脂’‘练出翘臀’‘练出胸肌’的工具。

And so give ourselves the value, the permission to utilize this valuable tool that has been put into this pithy box of exercise to look good, exercise to burn the fat away, to build that shelf like booty, to build the chesticles.

你知道的，阳光正好，就该动起来，练出结实的手臂和肌肉，所有这些。

And you know, the sun's out guns out have those incredible arms and muscles and all these things.

没错，这些可能是运动和坚持某种训练方式的副产品。

Yes, these can be a side effect of exercise and a dedication to certain forms of exercise.

但肌肉收缩这个动作，对人类而言意义要深远得多。

But the activity of contracting our muscles is so much more valuable to us as a human being.

所以今天我的目标是激励大家，把运动变成一种必须，融入个人生活，融入家庭文化，让这种习惯慢慢扩散到整个社区。

And so my goal today is to inspire us to make it a mandate to implement this into our own personal culture, into our family culture, and so that that begins to spread to our communities.

因为科学的力量和影响，远不止于此。

Because the science and the power does not stop there.

还有什么在偷走我们的精力、效率，以及创造真正想要的生活的能力？

What else is robbing us of our energy, of our productivity, of our ability to create the lives that we truly want to create?

抑郁症之后，让普通人躺平的第二大原因就是生病。

Well, after depression, the number two thing that sidelining the average person is sickness.

这背后有两个方面。

And there's two parts to it.

第一个我要说的是传染性疾病，也就是大家说的‘染上病’。

Part one that will address is infectious illnesses, quote, catching something.

锻炼能提供科学支持的防护作用吗？

Does exercise provide a science backed defense?

《运动与运动科学评论》上的一项元分析指出，规律锻炼能显著增强人体免疫系统对抗感染的能力，降低感染病毒的风险。

Well, a meta analysis published in exercise and sports science reviews determined that regular exercise significantly improves human immune system response to infections and reduces susceptibility to viruses.

《英国运动医学杂志》发表的另一项大规模研究，分析了规律锻炼对预防新冠的影响。

Another huge study that was published in the British Journal of Sports Medicine analyzed the impact of regular exercise in defense of COVID-nineteen.

这项研究追踪了超过二十万人的锻炼习惯。

It tracked the exercise habits of over 200,000 people.

来看看他们的发现。

And here's what they found.

第一，规律运动对预防感染新冠病毒有明显的保护作用。

Number one, regular exercise had a notable protective effect against contracting a COVID infection.

第二，更重要的是，规律运动似乎能大幅降低感染重症的风险。

Number two, and even more significantly, regular exercise appeared to slash the risk of severe COVID infections.

第三，规律运动也显著降低了因新冠死亡的风险。

Number three, regular exercise dramatically reduced the risk of death from COVID as well.

在这项研究的一个群体中，经常进行力量训练和有氧运动的人，感染新冠病毒的风险降低了27%，出现严重症状的风险降低了57%。

In one cohort of this study, people who regularly strength trained and utilized aerobic exercise at a twenty seven percent lower risk of contracting a COVID infection and a fifty seven percent lower risk of severe COVID symptoms.

那么问题来了，这跟抵御传染性疾病有什么关系呢？

Now the question is, how does this work in relationship to defending us from infectious illnesses?

运动能增强一种叫做免疫监视的功能。

Well, exercise enhances something called immuno surveillance.

这是免疫系统细胞寻找并识别外来病原体，从而有效做出适应反应的过程。

This is the process by which cells of the immune system look for and recognize foreign pathogens to effectively make adaptations to them.

好的，他们正在分析，那个在房车里的人正在整合七种武器，用来最有效地清除特定病原体。

All right, so they are analyzing, they're the guy in the van, they're putting together the seven weaponry to be able to take out specific pathogens in the way that is most effective.

此外，运动已被临床证实能降低全身性炎症，还能改善一种叫做免疫调节的能力。

Additionally, exercise is clinically proven to reduce systemic inflammation, Plus exercise improves something called immunomodulation.

这指的是我们的免疫系统能够被调节、调整，根据需要增强或抑制活性，因为免疫系统有时会过度反应。

This is the ability for our immune system to be tempered, to be adjusted, and to be more responsive to increase immune system activity if need be or to reduce it because our immune system can be overactive.

我们感染疾病时出现的症状，其实主要来自免疫系统在对抗它认为的威胁。

And our symptoms that we experience when it comes to infectious illnesses, those symptoms are really a result of our immune system fighting what it deems to be a threat.

真正让我们不舒服的，不是病原体本身，而是我们的免疫系统在反应。

It's more so our immune system why we're experiencing those symptoms than the pathogen itself.

这是身体对病原体的感知和适应过程。

It's the body's perception and adaptation to that pathogen.

所以我们需要免疫系统做出恰到好处的反应，而运动恰恰能帮助我们实现这一点。

So, want our immune system to mount an appropriate response and exercise has been found to help us to do that.

更进一步的是，运动还能延缓一种叫做免疫衰老的现象。

And to top it all off, exercise delays the onset of something called immunosenescence.

这指的是随着年龄增长，免疫系统逐渐衰退的现象。

And this refers to the gradual degradation of the immune system associated with aging.

这也是为什么老年人更容易感染传染病的根本原因之一。

And it's regarded as a foundational reason why elderly individuals have higher rates of susceptibility to infectious diseases.

运动能有效延缓免疫衰老的发生。

Exercise significantly helps to delay the onset of immunosenescence.

说到运动和体能表现时，人们常会想到电解质。

And by the way, when people think about nutrition during our exercise and performance, they often think about electrolytes.

它对肌肉功能、ATP利用，以及身体几乎所有的生理过程都至关重要。

It's required for muscle function, ATP utilization, and pretty much every process that the body does.

但这些带电矿物质同样对免疫系统的正常运作起着关键作用。

But these minerals that carry an electric charge are critical in supporting your immune system as well.

《临床生物化学年鉴》发表的一项荟萃分析，题为《重症2019冠状病毒病患者的电解质失衡》，综合了五项研究，涉及近一千五百名新冠患者，发现重症患者的钠和钾水平显著偏低。

A meta analysis published in Annals of Clinical Biochemistry titled Electrolyte Imbalances in Patients with Severe Coronavirus Disease 2019 analyzed five studies with nearly fifteen hundred patients with COVID-nineteen and found that both sodium and potassium were significantly lower in patients with severe symptoms.

目前还不清楚是电解质缺乏导致他们更容易感染，还是身体在对抗病毒时消耗了更多的电解质储备。

Now, it's not clear if the electrolyte deficiency made them more susceptible or if the body's defense system required the use of more of their electrolyte stores to fight the infection.

但可以肯定的是，电解质对免疫系统的正常运作至关重要。

But it is clear that electrolytes are critical to the proper function of our immune systems.

所以为了支持免疫系统，同时提升运动和运动表现，需要时一定要选用优质的电解质补充品。

And so for immune system support and for supporting your exercise and sports performance, make sure that you're utilizing some high quality electrolytes when you need them.

但过去几十年里有个小问题，像佳得乐、Powerade 这类饮料含糖量高得离谱，还添加了人工色素和其他不靠谱的成分。

But there's been a slight catch with this in recent decades, because the Gatorades and power aids of the world were delivering crazy amounts of sugar, artificial colors and other shady ingredients.

正因如此，LMNT 现在成了首款有科学依据的电解质饮品，专为帮助运动补水、提升认知表现、支持免疫健康和整体健康生活方式而设计。

And this is why LMNT is now the number one science backed electrolyte drink designed to support active hydration, cognitive performance, a healthy immune system, and an overall healthy lifestyle.

LMNT 的钠、钾、镁配比都有科学依据，能帮你状态更好、表现更佳，而且不含添加糖、人工色素，也没有任何可疑成分。

LMNT has a science backed ratios of sodium, potassium, and magnesium to help you to feel and perform at your best With no added sugars, no artificial colors, and nothing dodgy.

世界上顶尖的运动员都在用 LMNT。

The best performers in the world utilize LMNT.

我说的是美国国家队举重队、NBA 和 NFL 的球队、海豹突击队，这样的例子数不胜数。

I'm talking about Team USA weightlifting, NBA and NFL teams, the Navy SEALs, the list goes on and on.

现在你可以无风险试用 LMNT，他们提供无理由全额退款。

And right now you can try element risk free with their no questions asked refunds.

如果你完全不喜欢它带给你的感觉，现在就去 drinklmnt.com/model 申请全额退款，没有任何门槛。

If you don't absolutely love the way that it makes you feel, just head over to drinkelement.com/model right now that's drinklmnt.com/model.

每次购买电解质饮品，你还会额外获得一份免费试用装，可以尝遍他们最受欢迎的所有口味。

And with every electrolyte purchase, you're going to receive a free sample pack on top of all that to be able to try all of their most popular flavors.

所以再强调一次，赶紧去看看吧，地址是 drinklmnt.com/model。

So again, head over there, check them out, drinklmnt.com/model.

接下来我们进入第二部分，谈谈疾病对我们的影响，特别是慢性病带来的困扰。

And now moving on to part two in the context of sickness, sidelining us in relationship to the impact of chronic diseases.

我们社会正面临严重的慢性病问题。

Our society has a major chronic disease epidemic.

根据疾控中心的数据，现在超过百分之七十五的美国成年人至少患有一种慢性疾病。

According to the CDC, over seventy five percent of American adults now have at least one chronic condition.

这数字太惊人了。

This is astronomical.

这完全没必要。

It's uncalled for.

我们很清楚，久坐行为的急剧增加是导致这场流行病的主要原因之一。

And we know conclusively that our rapid increases in sedentary behavior is a huge contributor to this epidemic.

2012年发表的一项关于久坐行为的同行评审荟萃分析发现，久坐与患糖尿病的风险增加112%、患心脏病的风险增加147%，以及因各种原因过早死亡的风险增加约50%密切相关。

A peer reviewed meta analysis published in 2012 on sedentary behavior found that our nation's sedentary behavior was associated with a one hundred and twelve percent increase in the risk of developing diabetes, a one hundred and forty seven percent increase in risk of developing heart disease, and about a fifty percent greater risk of dying prematurely from all causes.

运动能提供科学支持的防护作用吗？

Does exercise provide a science backed defense against this?

根据美国心脏协会的研究，每天仅仅步行三十分钟，就能将心脏病和中风的风险降低35%，将二型糖尿病的风险降低40%。

Well, according to research published by the American Heart Foundation, simply walking for an average of just thirty minutes a day can lower the risk of heart disease and stroke by thirty five percent and lower the risk of type two diabetes by forty percent.

研究人员称它为‘神奇药物’。

The researchers called it a quote wonder drug.

如果运动能像药物一样被制成药片，它一定会成为全世界最受欢迎的药物或保健品。

And if this was available in a drug, if exercise was available in a drug, it would be the most popular drug or supplement the world has ever seen.

但当我们真正活动起来时，带来的好处要大得多。

But the benefits are a lot when we actually move our bodies.

那么问题来了，为什么运动在应对慢性病时效果这么好？

Now, question is, why does exercise work so well when dealing with chronic conditions?

尤其是胰岛素抵抗和糖尿病这些流行病，在神经退行性疾病和心脏病中扮演着关键角色。

In particular, our epidemics of insulin resistance and diabetes that have a major role in neurodegenerative conditions and heart disease.

类似的情况还有很多。

The list goes on and on.

胰岛素抵抗是其中非常重要的一个因素。

Insulin resistance is a huge component of this.

那为什么运动这么有效呢？

Why is exercise so effective?

因为肌肉是胰岛素抵抗的主要发生部位。

Well, it is muscle that is the primary site of insulin resistance.

当我们活动肌肉时，肌肉负责清除体内超过80%的葡萄糖。

And it is muscle that is responsible for upwards of 80% of glucose disposal when we have our muscle and we're contracting our muscles.

肌肉还是氨基酸的储存库，有助于维持代谢功能，支持健康衰老。

It is muscle that is a reservoir of amino acids that helps to secure metabolic performance and support healthy aging.

肌肉是我们体内最强大的内分泌器官，而且我们能很大程度上掌控它。

It is muscle that is the most powerful endocrine organ that we have the power to substantially control.

所以，你真的明白为什么锻炼不是可有可无的了吗？

So are you truly receiving why exercise is not optional?

它是充分发挥我们自身潜力的必需品。

It is mandatory for the fullest expression of who we are.

更值得一提的是，有科学依据表明，锻炼能显著提升我们的大脑和认知能力。

And to put a science backed cherry on top of all of this, it is through exercise that our brain and our cognition is radically improved.

我们《模型健康》节目请过一位非常出色的嘉宾，神经科学家苏齐博士。

One of our most incredible guests that we've had here on the model health show is neuroscientist, Doctor.

她在纽约大学的实验室通过多项研究证实，锻炼能刺激并增强大脑特定区域的功能，尤其是海马体——这普遍被认为是人类记忆的核心区域。

Wendy Suzuki, and her lab at NYU has affirmed in multiple studies, how exercise helps to stimulate and improve the performance of particular parts of the brain, namely the hippocampus that is largely considered to be the memory center of the human brain.

我们完全有能力改善并保护自己的记忆能力。

And we have the ability to improve and protect our ability to make memories.

此外，一项发表在《内科学档案》上的随机对照试验发现，力量训练能促进大脑的认知与功能可塑性。

In addition, a randomized controlled trial published in the archives of internal medicine found that resistance training promotes cognitive and functional brain plasticity.

苏齐博士

And Doctor.

铃木的研究发现，这种效果是通过有氧运动实现的。

Suzuki's work found that this is occurring through aerobic exercise.

所以你两种都得到了。

So you've got both.

选你的乐趣，选你的灵丹妙药，别选你的毒药。

Pick your pleasure, pick your panacea rather than picking your poison.

选你的乐趣。

Pick your pleasure.

你可以做力量训练，也可以做有氧运动，但没必要非得二选一。

You got resistance training, you got aerobic training, but this doesn't have to be an either or thing.

完全可以两者兼顾。

This could be a both end.

但最重要的是，我希望你做那些你真能坚持下去的事。

But most importantly, I just want you to do what you'll actually do.

我们只需要动起来就行。

We just need to move our bodies.

不管你怎么安排，都能获得巨大的好处。

And whatever that looks like, you're going to find tremendous benefit.

2014年佐治亚理工学院的一项研究发现，只要进行二十分钟的力量训练，就能提升长期记忆。

A 2014 study conducted at Georgia Tech revealed that strength training for as little as twenty minutes can improve long term memory.

研究人员让参与者只做二十分钟的腿部训练，而对照组则完全不运动。

Researchers had study participants train legs for just twenty minutes versus controls who did nothing.

两天后，他们做了图像回忆测试，结果发现进行力量训练的组比不训练的组表现高出百分之十。

Two days later, they had them to do an image recall test and the strength training test subjects outperformed the non lifters by 10%.

这个故事的启示就是：千万别 skipped leg day。

The moral of the story is the mantra to never skip leg day.

这种训练特别有效，尤其是练腿，因为腿部肌肉占了我们全身肌肉的大部分。

The reason this is so effective, especially when training legs, is that this is the largest aspect of our muscular potential.

臀部和大腿肌群加起来，通常占了我们全身肌肉的一半以上。

The gluteal femoral complex is where we're going to find generally more than half of our body's muscular makeup.

好了。

All right.

当然，我们完全可以锻炼手臂和胸部，但归根结底，还是那句话——粗大腿能救命。

Now, of course, we can do a lot to build up our arms and our chest, but it's just by design that being able to and this is going back to the mantra, thick thighs save lives.

我们完全有能力增强下半身肌肉，显著改善新陈代谢健康。

We have the capacity to build lower body muscle and dramatically improve our metabolic health.

更不用说，还能提升大脑健康和认知功能。

And of course, to top it off, improve the health and function of our brain and cognition.

那么到了这里，究竟该做哪些具体的运动，才能获得这些惊人的益处呢？

So now, at this point, what are the specific forms of exercise that we need to do to extract these incredible benefits.

正如我所说，选你最喜欢的就行。

As I said, pick your panacea.

但我接下来要给你介绍五种经过科学验证的运动方式，让你用最少的运动时间，获得最大的健康回报。

But what I'm going do is provide you five of the most science affirmed methods of exercise to really be able to get the most bang for our movement buck.

第一种是力量训练。

Number one is strength training.

它的形式多种多样，从自重训练到传统举重，再到壶铃训练，等等，数不胜数。

And so there's a wide variety of what that looks like from body weight exercises to conventional weightlifting, kettlebell training, the list goes on and on.

我们在《Motto Health Show》上做过几期关于力量训练的精彩课程，还采访了这个领域的一些世界级权威专家。

We've got incredible master classes that we've done here on the Motto Health Show regarding strength training, including interviewing some of the world's foremost experts in this domain.

关于力量训练的科学依据、具体方法和激励素材，根本一点都不缺。

There is no shortage of finding the science, the tactics, and the inspiration to implement some weight training.

但最重要的是，我们得真去做。

But most importantly, we we've got to do it.

我们必须让自己变得更强大、更有韧性。

We've got to make ourselves stronger and more resilient.

这会形成一个良性循环，让你精力更充沛、抗压能力更强。

It's going to create a positive feedback loop of more energy and resiliency.

第二个是走路。

Number two is walking.

我们的基因本来就期待我们多走路。

Our genes expect us to walk.

我们是直立行走的生物。

We are bipedal.

对吧？

Alright?

我们的身体本来就是为走路设计的。

We are designed to walk.

如果你想活得更久，走路是最快的方法。

And if you want to live longer, walking is the fastest way to get us there.

根据《PLOS医学》期刊的一项研究，每天只要走11分钟，就能让你多活两年。

According to a study published in the journal PLOS Medicine, walking for just eleven minutes a day is enough to extend your lifespan by two years.

没错吧？

Right?

走路带来的表观遗传益处太多了。

There's so many epigenetic benefits that come along with simply walking.

现在人人都说每天走一万步，但科学上并没把一万步当成必须达到的理想目标。

The 10,000 steps a day mantra is apparent in our culture now, but the science doesn't have this number as like this ideal number to hit.

真正开始有明显好处的是每天四千步以上，低于四千步效果就弱多了。

It's actually at 4,000 steps and above where we start to see some significant improvements under 4,000.

你的身体状态已经很差了。

You're cooked.

你的健康会越来越糟。

You're going to struggle with your health.

平均每天步数低于四千，基本上就达不到健康的基本门槛了。

Under 4,000 steps a day on average is kind of that barrier of entry into just basic levels of health and wellness.

但一旦你超过四千步，尤其是达到八千步以上，身体才会真正开始获得显著的益处——这一点有科学依据。

But once we get past that and we get past 8,000 steps a day, that's when we're really unlocking another level of benefits, again, affirmed by science.

所以理想目标是每天八千步，不过这因人而异，取决于你的身体状况、地形、生活状态等等。总之，至少要保证每天四千步，但真正该努力的目标是八千步，每天都尽量达到。

And so really, it's 8,000 steps a day, but this is gonna vary from person to person, condition to condition, terrain to terrain, whatever's going on in your life, Alright, but just strive for 8,000 steps a day at minimum, really 4,000 at minimum, minimum, minimum, minimum, but 8,000 is where we really want to target and make sure that we hit every day.

第三点，是加快步伐，对吧？

Number three is moving quickly, right?

这关系到你产生力量和速度的能力，通常和年轻时的状态有关。

This is our capacity to generate power and speed often associated with youth.

我们不是因为不得不放慢，而是因为生活模式变了，觉得自己不再是年轻人了，就主动放弃了快速移动。

We tend to not slow down because we have to, but because of our life structures, and we decide, we're not a kid anymore, so we stop moving fast.

我们看到这种现象，通常把它归咎于衰老——就是那种慢慢变慢的过程。

And we see it and it's one of those things that we associate with aging is this process of quote, slowing down.

确实可能有一部分是这样，没错。

There might be some of that, yes.

但我们往往过早地让自己放慢了脚步。

But we do that to ourselves far prematurely.

所以，最好能加入一些类似冲刺的运动，比如，没错，可以是短跑。

And so, having some form of sprint like activity, this could be, yes, this could be sprinting.

也可以是在固定自行车上冲刺。

This could be sprinting on a stationary bike.

或者用击打式健身车。

This could be an assault bike.

又或者是快速跳绳，或者原地快速奔跑。

This could be sprinting and jumping rope really quickly or running in place really quickly.

也可以用战绳，对吧？

This could be using battle ropes, right?

我们可以安全地进行冲刺训练的方式多得数不清。

The list goes on and on and on of ways that we can safely utilize sprinting.

但我们清楚，大量科学研究表明，这种训练能帮我们释放更多能量，改善状态，增强对慢性病和传染病的抵抗力。

But we do know there's a ton of science to affirm this is going to help us to unlock more energy, to feel better, and to be more resilient against these chronic and infectious conditions.

第四点，当我们在看运动如何预防受伤、加速恢复时，这一点得到了验证——毕竟，受伤是生活中难免会发生的事。

Number four, this is affirmed when looking at exercise ability to prevent injuries and to help us to recover faster, Should an injury occur, which life is going to happen.

很多人之所以放弃锻炼，就是怕自己会受伤。

This is another reason people stop doing stuff because they're afraid that they're going to get injured.

但事实上，一旦我们停止活动，不再做自己喜欢的事情，反而更容易受伤。

But in reality, when we stop doing stuff and we stop moving, we stop doing the things that we love to do, we are far more likely to get injured.

《英国运动医学杂志》发表的一项涵盖25项随机对照试验的荟萃分析发现，特定的运动方式，比如本体感觉训练和力量训练，能减少约三分之二的运动损伤，而过度使用类损伤几乎可以减半。

A meta analysis of 25 randomized controlled trials published in the British Journal of Sports Medicine found that specific forms of exercise, proprioception training and strength training can reduce approximately two thirds of all sports injuries and overuse injuries could be nearly cut in half.

这就引出了本体感觉训练、平衡训练和爆发力训练的价值，对吧？

So this brings us to the value of proprioception training, balance training, doing plyometrics, alright?

比如单腿动作、单腿负重和跳跃训练。

So, utilizing single leg movements and lifts and jumping.

这在让我们保持良好状态、精力充沛、抵御疾病以及预防受伤方面都极为重要，即使真的受伤了也有帮助。

This is so valuable in the context of keeping us feeling good, energetic, defense against disease and also injury prevention and it should we get injured.

它已被临床证实能加速康复。

It is clinically proven to help us to heal faster.

第五点，这可能是最重要的。

Number five, and this is arguably the most important.

最有价值的运动，就是你真正愿意坚持做的那种。

Number five is the type of exercise that is most valuable is the exercise that you'll actually do.

我要补充一点，我们的基因本来就期望我们去玩。

And I'm going to caveat that with something that again, our genes expect us to do, which is play.

通过玩耍，能激发无数潜能——不仅来自运动本身，也来自人际关系的建立、社交互动、解决问题，以及认知能力的提升。

Utilizing the power of play unlocks so many capacities, yes, through the power of movement, but also through the context of relationship building and the social implements as well and problem solving and the cognitive benefits that are seen here.

玩耍所带来的连接效应，怎么强调都不为过。

The connective benefits that are seen here through the expression of play cannot be stressed enough.

孩子就是这样学习的。

This is how children learn.

我们正是通过玩耍来学习和成长的。

This is how we evolve learning is through play.

但后来我们渐渐把这事儿丢一边了，除非运气好，有人愿意花大价钱让你继续玩，比如勒布朗还在打篮球。

And we again, we start to ratchet that down so much unless we happen to find somebody to pay us a few mil to continue to play or LeBron still playing.

好吧，他玩的毕竟是个孩子的游戏。

Alright, he's playing a child's game.

他用各种创意的方式把球投进篮筐——当然，这并不减损他在这过程中下的那盘大棋。

He's putting a ball into a hoop in creative ways now not to negate the chess match that he is undertaking with it.

但说到底，这种能力其实人人都能学会，无论你处在人生的哪个阶段。

But in reality, this is something that we all could learn to extract and to utilize no matter where we are on our life's timeline.

我很喜欢乔治·萧伯纳说过的一句话：我们不是因为老了才不再玩耍。

And I love the powerful statement attributed to George Bernard Shaw that we do not stop playing because we grow old.

而是因为不再玩耍，才慢慢老去。

We grow old because we stop playing.

如果你喜欢这期内容，欢迎在评论区留下你的想法。

If you enjoyed this episode, please share your voice in the comment section below.

说说你人生中最重要的一刻是什么。

Share what your biggest moment was.

说说是什么给了你最大的启发。

Share what your biggest inspiration was.

从现在开始，你打算为自己的健康和健身坚持做些什么。

Share what you are dedicated to doing for your own health and fitness moving forward.

要知道，我们今天只是刚刚触及了未来将要一起创造的内容的皮毛。

And just know that we are just scratching the surface on what we're going to be delivering and creating together.

非常感谢你今天收听这一期节目。

And I appreciate you so much for tuning into this episode today.

如果你喜欢，也推荐给一个你关心的人吧。

If you enjoy this, also share this out with somebody that you care about.

让我们把这种行动和社群的势头变成病毒式传播。

Let's get this momentum of movement and community going viral.

我真的非常感谢你。

I appreciate you so much.

我们马上就要推出一些超棒的大师课，还有全球顶尖的专家来和大家交流。

We've got some epic master classes and some world leading experts coming your way very, very soon.

记得持续关注哦。

So make sure to stay tuned.

保重。

Take care.

祝你今天过得特别棒，我们很快再聊。

Have an amazing day, and I'll talk with you soon.