最精彩回放时刻：延长寿命的7天训练蓝图！彼得·阿提亚

这是一个关于坚守者的故事。作为制造工厂的维修主管，他深知保持生产线持续运转是首要任务。这就是他选择固安捷的原因——当传动带损坏时，固安捷能轻松帮他找到所需替换产品的精确规格，次日达服务确保一切零件到位，让设备如钟表般精准运行。拨打+1 800点击granger.com，或直接到访。

This is the story of the one. As a maintenance supervisor at a manufacturing facility, he knows keeping the line up and running is a top priority. That's why he chooses Grainger. Because when a drive belt damaged, Granger makes it easy to find the exact specs for the replacement product he needs, and next day delivery helps ensure he'll have everything in place and running like clockwork. Call +1 800 click granger.com, or just stop by.

固安捷，为实干家而生。

Granger, for the ones who get it done.

当你思考所有想要实现的目标时，如果我们将它们系统化归类为一系列健康锻炼或健康领域，哪些才是最关键的呢？作为一个32岁的人，如果我想达成刚才所说的终极十年目标，最应该关注哪些健康要素？

And when you think about all those things you wanna accomplish, if we were then to sort of codify them into a bunch of exercises or areas of your health that you had to now be thinking about, that I needed to be thinking about, what are the most important things? So I'm a 32 year old. What are what are the most important parts of my health that I should be thinking about if I wanna achieve all the things that I said to you in my final decade?

从未有人在生命最后十年说过'我希望自己力量更弱'或'但愿我的耐力更差'。所以你永远不会'太强壮'或'太健康'。只有在两种情况下需要克制对这些素质的追求：第一，如果这损害了其他健康或生活方面；第二，当极端追求可能导致受伤风险时。明白吗？

No one in the final decade of their life ever said, I wish I had less strength, and I wish I I wish I had less endurance. So you cannot be too strong, and you cannot be too fit. The only time that one would throttle back on the pursuit of those is A, if doing so has come at the expense of something else, either with respect to your health or your life. And two, if the pursuit of that at such an extreme level produces risk of injury. Okay.

换句话说，我能比现在更强壮吗？当然。举个例子：我们知道抗阻训练中，纯粹力量训练的最佳区间是1-5次重复。当目标是最大化力量时，你需要进行1、2、3、4、5次的极限重量训练。

So in other words, could I be stronger than I am today? Yes. I'll give you an example. We know that in resistance training, the sweet spot for pure strength is one to five reps. When your goal is to maximize strength, you need to be pushing one, two, three, four, five reps.

当涉及肌肉维度增长时，我们考虑7、8、9、10、11、12次重复。而肌肉耐力训练则要考虑15次以上。这些就是抗阻训练的基本模式。

Once you start thinking about hypertrophy, muscle size, we're starting to think about seven, eight, nine, ten, eleven, twelve reps. Once we start thinking about muscular endurance, we start thinking about north of 15. Right? Those are the general patterns of resistance training.

所以如果出于外形目标想增肌，我就需要做5次以上的训练，比如10或12次。但如果纯粹追求力量，就要大重量少次数。完全正确。

So if I wanna build my muscles because I'm going for aesthetic goals, then I need to be aiming above five reps. I need to be 10 or 12. Yeah. But if I'm just purely thinking about strength, bigger weights, but lower reps. That's exactly right.

好的。那么如果我想要肌肉耐力，

Okay. And then if I want muscular endurance,

那就需要做更多次数。

which be even higher reps.

好的。明白了。

Okay. Yeah.

用较轻的重量。对。好。所以，虽然我们可以深入探讨更多细节，但为了总结这一点，为什么我不怎么做1到5次的训练？

Lower weight. Yep. Okay. So, again, we could go into much more detail around that. But just to finish the point here, why do I not do much training at one to five reps?

事实上，最近我完全不做1到5次的训练了。为什么？因为进行1到5次的训练存在风险，特别是对于重型复合动作。所以，我宁愿在较高重复次数下训练，虽然力量增益可能稍小，但依然能持续变强。我通常的目标是每组8到12次，保留1到2次的余力，这就是我进行抗阻训练的基本方式。

In fact, these days, I don't do any training at one to five reps anymore. Why? Because to train at one to five reps comes at a risk, especially for heavy compound movements. So like, you know, I'm okay getting a little bit less of a strength benefit while still, of course, getting stronger, but training at a higher rep load. So I'm typically So I'm targeting eight to 12 reps with one to two reps in reserve, is basically how I'm doing my resistance training.

这意味着我做的每一组，预期都会接近力竭边缘。比如今天训练时，我没做少于7次，也没超过12次。重量始终调整到让我要么力竭，要么接近力竭，或者保留一次余力的状态。每个动作中我都在不断调整重量以达到这个目标。

That means every set I'm doing, I would expect to get to within about one rep of failure somewhere. So today when I lifted, I don't think I did less than seven. I didn't do more than 12. And the weight was always titrated so that I was either failing, almost failing, or one rep away from failing somewhere in there. And I was adjusting the weight constantly on every exercise to get there.

除了一个动作例外。俯卧撑是我今天做的项目之一。俯卧撑更偏向肌肉耐力训练，显然我做的时候次数更多。但其他几乎所有动作都在那个次数范围内。

With the exception of one exercise. Did push ups was one of the things I did. Push ups are kind of more in the muscle endurance. Obviously, I'm doing more reps when I was doing push ups. But pretty much everything else was in that range.

所以再次说明，我不再全力追求力量最大化，因为从受伤风险的角度来看，这样做的代价可能有点高。同样，我也不是每周七天都在进行力量训练，因为我需要留出时间来做耐力训练和其他类型的训练。

So again, I'm not fully maximizing strength anymore because the cost of it might be a little bit high in terms of injury risk. Similarly, I'm not strength training 20 fourseven because I need to make time to do my endurance training and other types of training.

你多久进行一次抗阻训练？

How often do you train resistance training?

我每周进行三次抗阻训练。你一般多久训练一次？我每天都训练。每天？是的。

I resistance train three times a week. And how often do you train generally? I train every day. Every day? Yep.

为什么？因为，你知道的，我的训练强度并不那么高，至少每周有三天是这样。那三天的抗阻训练相当辛苦，因为我实际上每周只锻炼每个身体部位一次。所以当我训练时，我会花整整九十分钟来狠狠锻炼那些部位。另外三天只是进行第二区训练。

Why? Because, you know, again, the intensity of my training is not that high, at least three days a week. So the three resistance days are pretty hard because I'm really only doing each body part once a week. So when I'm doing it, I'm really I'll spend that ninety minutes really kind of hammering those body parts. Three of those days are just Zone two.

所以我的四天有氧训练中有三天是第二区训练日，我会骑自行车，保持一种还能说话的强度水平。当然不是像现在这样流畅交谈，而是有点吃力地说话。对我来说，这大约相当于每分钟140次的心率。这对我的消耗并不大，这些几乎就像是我的恢复日。

So three of my four cardio days are Zone two days where I'm doing, you know, I'm on a bike and I am riding at a level of intensity that actually allows me to still talk. Some, you know, not talk like I am now, but talking in a sort of a strained way. So for me, that's about a heart rate of 140 beats per minute. And that's just not taking a huge toll on me. Like, those are almost like recovery days for me.

然后每周有一天，我会进行非常非常艰苦的VO2 max训练。那一天真的很辛苦，会消耗大量体力。明天就是那一天，我一点也不期待。

And then one day a week, I do a really, really hard VO2 max day. And that's a really hard day. That burns a lot of matches. That's tomorrow. Not looking forward to

你在抗阻训练日也会做有氧运动吗？

it all. Do you do cardio on your resistance training days as well?

不，我没有。所以每周计划是四天有氧运动，三天抗阻训练。到了夏天这个安排会调整，我会增加三天游泳训练。最终可能会在某些抗阻训练日也安排游泳。

No, I don't. So it's the seven day it's four days of cardio, three days of resistance. Now that's going to change in the summer when I'm going to add three days of swimming. And I will end up doing some swims on some resistance days.

那么你在进行抗阻训练前，不会先在踏步机上运动二十分钟或骑单车二十分钟之类的吗？我不这样做。有什么特别原因吗？

So before you do your resistance workout, you don't go on the stepper for twenty minutes or cycle for twenty minutes or something? I don't. Is there a particular reason why?

这样做其实没有实质意义。我知道很多人会这么做，很多人会说'我要在跑步机或踏步机上稍微热身再举铁'。但我对力量训练前的热身方式有很明确的观点——我不认为在跑步机行走/跑步或使用登山机/单车能有效为举铁做准备。

It wouldn't really serve a purpose. I so I I know a lot of people do that. I know a lot of people will say, hey, I'm gonna do a little bit of a warm up on this treadmill or the StepMaster before I lift. But I actually have a pretty strong point of view on how we should warm up to lift. And I don't think walking on the treadmill or running on the treadmill or being on the StairMaster on the bike is a great prep for the lift.

我认为更好的热身方式是通过准备性动作来激活目标肌群。比如周一是练腿日，我会先做大量核心稳定训练，进行整套动态神经肌肉稳定训练。

I think it's better to warm up for a lift doing movements that prepare you to lift. So for example, like if it's a leg day, so Monday's leg day, right? So what am I going to do? I'm going to start by doing a bunch of core stabilizing stuff. So I'm going to do a whole bunch of this dynamic neuromuscular stabilization stuff.

先摆出婴儿姿势学习核心激活，然后进行90-90体位训练和胫骨箱式练习——从等长收缩开始，逐步过渡到慢速离心/向心运动来激活臀肌。完成整套DNS序列后进入动态准备阶段：进行弹跳训练、步法练习，最后用极轻重量开始正式训练。

So you get into basically these baby positions and you really learn to activate your core as you move around in a six month position and stuff like that. I then do a whole bunch of like, you know, what a ninety ninety is or a shin box exercises where you're you're kind of on the ground in a position where you're really ice, you know, you can start out doing it isometrically, but ultimately going through slow eccentric and concentric phase of movement that's kind of activating glutes. So I go through basically a whole DNS sequence. Then I get into a dynamic movement prep. So then I get into a bunch of bouncing, a bunch of footwork, and then I start with really lightweight.

比如先用腿屈伸器械做极轻量训练，接着做极轻的腿弯举，然后继续跳跃/移动/弓步交替进行。这样20分钟的热身完全针对举铁需求，而单纯骑单车根本无法模拟负重训练时的动作模式。

So I'll go to a leg extension machine and do very, very light leg extensions, very, very light leg curls, come back and do more jumping and moving and lunging and go back and forth. So I'll spend twenty minutes doing a warm up, but the warm up is geared for me to lift. Whereas if I had just sat on a bike and pedaled around, that doesn't actually replicate any of the movements I'm going to do when I start loading myself.

我现在特别担心受伤问题，毕竟32岁了。20多岁时似乎怎么练都不会有事，但最近在做肩推这类动作时受过几次伤。我有个朋友也遭遇类似伤病——做肩推时拉伤背部/颈部，导致他停训三四个月。

I've got particularly concerned about injury Yeah. Now that I'm 32. Because when I was 30, 20, I could do almost anything it seemed, and nothing would break. But I had a couple of injuries when doing, like, shoulder presses and things like that. And one of my friends had a similar injury recently, which took him out for three or four months where he did a shoulder press, pulled something in his back or something, his, like, neck.

是啊。然后他就没法转头了。说到受伤，如果我想让自己受伤，是不是直接走进去试图举起重物就会导致受伤？还是说健身房受伤还有更深层的原因？

Yeah. And then he couldn't, like, turn his head anymore. In terms of injury, if I wanted to get injured, am I right in thinking that the thing that leads to injury is basically just walking straight in and trying to lift something heavy? Or is there things further upstream that cause injury in the gym?

不，我是说，那确实是增加受伤风险的一种方式。但没错，还有其他可能导致受伤的情况。我经常思考这个问题，比如小腿受伤、跟腱受伤这类肌腱损伤。我觉得这确实是随着年龄增长会困扰人们的问题。

No, there's I mean, that's one way to increase your risk of injury for sure. But but, yes, there are other ways that it can happen. And I think about it a lot. I mean, one of the injuries I think a lot about are calf injuries, Achilles injuries, sort of tendon injuries. This is, I think, one of the things that becomes a real problem for people as they age.

你知道，经常听说我这个年纪的人跟腱撕裂。这种伤很严重——不是说无法康复，但会让你半年都行动不便。很多这类伤是因为当事人仍有力量，但肌腱弹性因缺乏跳跃训练而退化。所以我总是从低强度跳跃开始训练。

You know, you often hear about people my age tearing an Achilles. It's a devastating injury. Now, again, it's not devastating in that you won't recover from it, but boy, it's going to take you out of commission for six months. So a lot of these injuries happen because the individual still has strength, but they've kind of lost some of the pliability in the tendon because they've kind of lost some of the jumping. That's why I always start these workouts with low level of jumping.

然后逐步增加跳跃强度。跳跃其实是训练中非常重要的部分，我们却习以为常。但当跳跃能力丧失时——顺便说，跳跃既包括起跳动作，也包括从高处跳下时的缓冲制动——这些其实都是关键技能。

And I'll progress to higher levels of jumping. But jumping is actually a very important part of training. And it's one of the things that we take for granted. But boy, when your ability to jump is gone and jumping, by the way, can mean like just initiating a jump, but it can also mean jumping off something and stopping yourself. Those are really important skills.

所以跳绳这类运动很重要，对吧？双脚要不断这样移动，充当减震器。小腿和跟腱需要持续调整长度，这种适应能力正是身体抗损伤的关键。

And so like something like jumping rope is really important, right? Your feet are just kind of moving like that. They're acting as shock absorbers. Calves and Achilles have to constantly change in length. And that accommodation is a really important part of resilience.

我认为这至少应该是每个人热身的重要环节，最好是纳入正式训练。有件事我希望你...

And I think that should be an important part of everybody's warm up at a minimum, if not part of their workout. One thing I'd love you

能帮忙说服听众肌肉量对长寿很重要。如果可能的话，请特别强调练腿日的重要性。毕竟我们都会逃避练腿——包括我。有时候我需要被再次提醒为什么必须加入腿部训练。

to do is to persuade people listening that muscle mass matters for longevity. Because and also, if you can within that, that leg day matters. Because we all avoid leg day, including me. And sometimes I need to be told again why why it matters for me to add it.

嗯，我的意思是，我认为，肌肉量可能是与长寿相关性第二高或第三高的指标，仅次于力量和心肺适能（即最大摄氧量VO2 max）。为什么会这样呢？首先，我认为肌肉量直接代表了力量水平。一般来说，肌肉越多，力量越大。当然我们都知道存在例外情况。

Well, I mean, I think, look, muscle mass is probably the second most highly correlated finding or third most to longevity after strength and cardiorespiratory fitness, VO2 max. So why is that? So first of all, I think that muscle mass is both directly a proxy for strength. In general, the more muscle you have, the stronger you are. We all know exceptions to that.

我们都认识那些精瘦却异常强壮的人。我的病人中就有这样的例子。他们天生体型纤细，但经过测试后发现他们的力量表现非常出色。当我看到他们各项力量指标都很强时，就不会太担心他们体格单薄的问题。

We know wiry little people who are insanely strong. And I have patients like that. They're just naturally, you know, thin people. But when we put them through the testing protocols, you know, they're remarkable in terms of their strength. And I tend to not worry about the fact that they're slight in build when I see that they're strong across the board.

肌肉量还有另一个好处：它是葡萄糖代谢的主要场所。从代谢角度看，肌肉量越大，葡萄糖缓冲能力就越强。为什么这对衰老很重要？因为衰老的特征之一就是代谢和缓冲葡萄糖的能力下降。随着血糖调节能力逐渐减弱，各种问题就会接踵而至。

There is another benefit of muscle mass, which is it's the place where you dispose of glucose. So from a metabolic perspective, the more muscle mass you have, the more glucose buffering capacity you have. And why does that matter as I age? Because, you know, one of the hallmarks of aging is a reduction in the capacity to metabolize and buffer glucose. And so as glucose levels become less and less regulated, all sorts of bad things happen.

这些危害会体现在身体的微血管上。最极端的例子就是二型糖尿病。当一个人患上二型糖尿病后，他们会面临哪些风险？视力减退直至失明、肢体末端截肢、性功能障碍（因为阴茎内有大量微小血管）。

Bad things happen to micro vessels in the body. So if you think of the most extreme example of this is type two diabetes. So once a person has type two diabetes, what are they at risk for? They're at the risk of reduced vision and ultimately blindness, amputations of their digits, impotence, right? The penis has tons of tiny blood vessels in it.

糖化蛋白在这些部位积累越多，血流就越不畅。大脑微小血管同样会受损。当葡萄糖代谢失调时，所有这些都会造成严重问题。除了保持能量平衡（不过度进食）这个显而易见的方法外，最重要的调控手段就是拥有大量对胰岛素敏感的肌肉——即在睡眠充足、坚持锻炼前提下形成的发达肌肉。这样就能为摄入的葡萄糖提供理想的储存场所。

And the more that glycosylated proteins accumulate there, the less they get blood flow. And obviously damage to the small blood vessels of the brain as well. So all of these things are hugely problematic when glucose is dysregulated. And again, the most important thing that you can do to regulate glucose, in addition to the obvious, which is eating an energy balance, not eating too much, is making sure you have large insulin sensitive muscles, which means large muscles in the context of an individual who's sleeping well and exercising. And you're going to basically have a great place to put all of that glucose when you consume it.

这是否能防止我长出腹部脂肪？因为葡萄糖会被储存在肌肉里而不是其他地方？

And is that going to stave off me getting belly fat because my glucose is going to be stored in the muscles as opposed to somewhere else?

这仍取决于总体能量平衡。但没错，确实会产生显著影响。增加肌肉量是最有效的减少脂肪储存能力的方法之一。

Again, it all depends on the total energy balance. But yes, it's clearly going to make a difference. Right. So one of the surest ways to reduce your capacity to store fat is to add more muscle.

好的。我做了握力测试。现在已经做了两次。意思是，

Okay. I I did the grip strength test. I've done it twice now. And Meaning,

你是用了那种握力计还是做了悬挂测试？

you did one of the, like, grip meters or you did a hanging test?

用的是握力计。实际上是在布莱恩·约翰逊家里做的。后来我还和安迪·高尔平一起测过。人们告诉我这是长寿的指标，但我一直不太明白为什么。

The one of the grip grip meters. I actually did it at Brian Johnson's house. And then I but I also did it with Andy Galpin. And people tell me it's a indicator of longevity, but I've never really understood why.

这只是在测试我的力量吗？是的。在所有力量指标中，握力是与长寿相关性最高的之一。我们其实更倾向于采用10平方测试法，就像你同事昨天测的那样。我们更喜欢用静止悬挂来测试。

Is it just testing my strength? Yeah. Grip strength, of all the strength metrics, it's one of the most highly correlated with longevity. We actually prefer to do it like a 10 squared where your colleagues tested yesterday. We prefer to do it on a dead hang.

所以我们让他们悬挂在单杠上，计时他们能坚持多久。这是个很好的握力指标，因为它还根据你的体重进行了标准化。我们希望看到人们至少能在单杠上悬挂两分钟。问题是，为什么这与长寿高度相关？

So we make them hang from a bar, and we just time how long they can hang. So that that's a really good metric of your grip strength because it's also normalized to your weight. Okay. So so we we want to see that people can hang for at least two minutes on a bar. And so the question is, why is that so highly correlated with longevity?

就像你说的，是力量。原因在于，如果你的握力弱，上半身其他部位很难强壮。比如推举动作，尤其是拉举动作——所有真正衡量上半身力量的指标都需要强大的握力。强握力意味着强健的手部、前臂，以及与胸腔相连的强健肩胛骨——这形成了一整条力量链。

And it's what you said. It's it's it's strength. And the reason for it is it's really hard to be strong anywhere in the upper body if your grip is weak. Like, if you think about being able to push, especially being able to pull, like all of the real metrics of upper body strength require a strong grip. And if you have a strong grip, you have a strong hand, you have a strong forearm, you have a strong scapula that is connected to your rib cage, like it goes up the whole chain.

这也是我们喜欢用静止悬挂测试的原因。因为静止悬挂测试的是整体——既测试实际握力，也测试肩胛稳定性、肩部稳定性，本质上是在测试整条动力链。

And that's another reason why we like the dead hang as a way to test it. Because the dead hang is testing everything. It's testing your actual grip. It's testing your scapular stabilization, the stability of your shoulder. It's basically testing that entire chain.

此外，我认为这还有实际的一面，对吧？人们往往低估了衰弱对老年人的影响，以及肌肉减少症（肌肉量流失）对老年人的危害，还有跌倒对老年人造成的毁灭性打击。而握力越强，你就越能轻松应对这些情况，对吧？

And then I also think there's a practical side of this, right? When, you know, it's very underappreciated what frailty does to an aging individual and what sarcopenia, loss of muscle mass, does to an aging person and what it is about falling that is so devastating to an older person. And the stronger your grip, the easier you're able to navigate a lot of those things, right?

32岁的我现在就要考虑未来跌倒的问题，这简直难以想象。因为这太荒谬了。确实显得很可笑，没错。

It just seems unthinkable that falling is something I should be thinking about at 32 in the future. Because my moment It ridiculous. It seems ridiculous, yeah.

是啊，但后果确实很严重。等你到了65岁——其实并不遥远——

Yeah. And yet it is devastating. So once you reach the age of 65, which that ain't that far.

我是说，

I mean,

你整天都能见到65岁的人。那根本不算老。但一旦到了65岁，因跌倒导致髋部或股骨骨折的死亡率高达15%到30%。想想这个惊人的数字吧。你65岁时跌倒，导致股骨或髋部骨折——

you know 65 year olds all day long. That's not a very old person. Once you reach the age of 65, your mortality from a fall that results in a broken hip or femur is fifteen to thirty percent. Just think that it's such a staggering number. So you're 65, you fall, and that fall results in the break of a femur or hip.

就有15%到30%的几率会在一年内死亡。

There's a fifteen to thirty percent chance you'll be dead within a year.

要命的是？可能

What kills me? It could

可能是某种非常严重的情况，比如你重重摔倒，足以造成这种伤害的跌倒也会撞击你的头部。可能是发生了脂肪栓塞，形成了血栓。也可能是在康复过程中，你始终无法真正好转，再也无法恢复活力。我认为更令人不安的统计数据显示，在所有幸存者中，有百分之五十的人永远无法恢复到受伤前的功能水平。哇。

be something very acute, like you bang, you know, the fall that's significant enough to do that also bangs your head. It could be that you get a fat embolism, you get a blood clot. It could be that, you know, during the recovery process of this, you just never really get better, you never thrive again. I think a more disturbing statistic is that of all the people who survive, fifty percent will never again regain the level of function they had before the injury. Wow.

因此他们余生都需要拐杖之类的辅助工具。造成这种情况的原因有很多。你刚才提到的安迪·加尔平经常讨论这个问题，但很大程度上归结于足部爆发力。所以你其实并不害怕跌倒——比如你上次走路时脚被绊到滑倒是什么时候？昨天吗？

So they will require a cane for the rest of their life or something like that. Now, are lots of things that account for that. Andy Galpin, who you mentioned a moment ago, talks a lot about this, but a lot of it comes down to foot explosiveness power. So the reason you're not really afraid of falling, like when was the last time you were walking and your foot caught something and you slipped? Like yesterday?

对，相当频繁。

Yeah, quite often.

没错，正是这样。

Yeah, exactly.

为什么你不会摔倒

Why don't you fall

当这种情况发生时？因为我能快速调整。对吧。这就是力量。

when that happens? Because I can quickly readjust. Right. That's power.

好的。所以当你失足时，你的足部有力量进行调整。你没注意到踩空了路缘石也没关系，你能及时调整。明白了。

Okay. So you have the power in your foot to readjust when you lose your step. You step off a curb not realizing it, it doesn't matter. You readjust. Okay.

这些是非常、非常特定的肌肉纤维，负责这一功能。它们被称为IIB型肌纤维。这是随着年龄增长最先萎缩的纤维。事实上，你已经处于巅峰状态。从现在开始，一切都在走下坡路。

Those are a very, very specific muscle fiber that is responsible for that. It's called the Type IIB muscle fiber. That is the first fiber that atrophies when you age. In fact, you're already at your peak. It's all downhill from where you are now.

非常感谢。是的。所以我比你年长二十岁，我的力量只有二十年前的一小部分。现在，我通过拼命锻炼来尽量保持力量尽可能高。所以那些70多岁的人经常摔倒，人们以为这是平衡问题。

Thank you so much. Yes. So I'm already twenty years past you, and my power is a fraction of what it was twenty years ago. Now, I fight like hell based on the exercises I do to try to make to try to keep it as high as possible. So the reason that these, you know, people who are in their 70s are falling all the time is people think it's a balance thing.

这不仅仅是平衡问题，对吧？他们和我们一样每天都在经历同样的挑战。但区别在于，他们通过脚或小腿的爆发力来应对的概率，加上可能无法迅速抓住某物进行调整，这是一个力量不足的问题。

It's not just a balance thing, right? It's that they're undergoing the same insult you and I undergo on a daily basis. But the difference is their probability of being able to catch it, either through the explosiveness of their foot or their lower leg, coupled with maybe not being able to grab on to something as quickly and adjust, it's a power deficit problem.

那么，我现在32岁，应该训练什么才能确保，特别是像碰到某物后迅速调整的例子，我在70岁时还能做到这一点？

So what do I have to train now at 32 to ensure that, specifically the example of hitting something and quickly being able to adjust, I'm able to do that when I'm 70?

我认为跳跃是一个很好的方式。为此，我使用一些专门设计的设备，这些设备实际上内置了力量训练功能，因为力量与爆发力不同，对吧？力量只是移动力的能力，与移动速度无关。爆发力是力和速度的最大结合。好的。所以，如果你在x轴上标出力，在y轴上标出爆发力，曲线是一个倒U形。

I think jumping is a great way So to do so, I mean, I use certain specialized pieces of equipment that actually have power built into it because power is different from strength, right? So strength is really the ability to is just the ability to move a force independent of the speed at which you move it. Power is the maximum combination of force and speed. Okay. So if you on the on the on the x axis, if you were to put force and on the y axis, if you were to put power, the curve is an inverted U.

所以，随着你移动的力或重量增加，你试图尽可能快地移动它，你的爆发力会越来越高。但到了某个点，重量变得如此之重，即使你继续移动它，速度也会越来越慢，所以你的爆发力在下降。所以这里有一个最佳点。所以我做的一件事就是使用一些专门的设备，让你能够以这种方式训练。所以我非常依赖这些设备。

So as the force or the weight that you're moving goes up and you're trying to move it as fast as you can, you're getting more and more and more and more power. But then at some point, the weight gets so heavy that even as you continue to move it, it's going slower and slower and slower, so your power is going down. So there's a sweet spot there. So one of the things I do is there are certain specialized pieces of equipment that allow you to train in that way. So I definitely rely on a lot of those.

但即使你没有这种机器，跳跃也是产生爆发力的重要方式。所以如果你只是做垂直跳跃，那就是爆发力。

But even if you don't have access to that machine, jumping is a really important way to generate power. So if you're just doing a vertical jump, that's a that's power.

关于平衡呢？我在布莱恩·约翰逊家时，他正在做早餐或午餐什么的，一边还站在半个球上保持平衡。你见过那种东西吧。对，对。

What about balance? I I was at Brian Johnson's house, and as he was cooking his, I don't know, breakfast or lunch or whatever, he was balancing on a half ball. You've seen one of those things. Yeah. Yeah.

我没问他为什么要在上面保持平衡，但我猜是为了锻炼平衡能力，这涉及到某些肌肉群——

I I don't think I asked him why he was balancing on it, but I assume it was to do with balance and there's certain muscles in the in

腿部肌肉。有很多锻炼对平衡很有益。任何制造不稳定的练习都很棒，因为用个不太准确的说法，这就像是给脚部做问题解决训练。明白吧。

the leg. There are lots of exercises that are great for balance. Anything that produces instability is great because it's, know, for lack of a better term, I've heard it described as problem solving for your foot. Okay. Right.

想象站在任何不稳定表面上，比如走在不断变化的地面上——比如碎石路。如果你观察一个人的小腿，会发现腿部肌肉在不断调整适应。所以我特别喜欢这类强制性的训练方式。

So if you think about being on any unstable surface, even if you're just walking on an unstable surface, so if you were to look at a person's foot, their lower leg actually, as they're walking on a surface that's constantly changing, so like a gravel path or something like that, you're going to see, like if this were my lower leg, you would see the musculature of the lower leg constantly adjusting to it. And so, yeah, I'm I really enjoy things that force that type of training.

你会做柔韧性训练吗？

Do you do flexibility stuff? Yeah.

其实我天生柔韧性很好。所以不做拉伸——如果你问的是这个。但我所有的稳定性动态训练都包含极限范围动作。举个例子说明人们对柔韧性的误解：如果让人站直摸脚尖，多数人认为这是测试腘绳肌柔韧性，对吧？

So I'm actually naturally a pretty lax person. So I don't do any stretching, if that's what you're asking. But all of the sort of stability and dynamic stuff I do incorporates movement at end ranges. So I'll give you an example of why I think the notion of flexibility might be a little bit misunderstood. If you ask a person to stand up and with their legs straight touch their toes, most people would say that's a great test of flexibility in the hamstring, right?

但多数人做不到。他们不知道的是，每个人的腘绳肌长度都足够完成这个动作。真正限制他们的是中枢神经系统不允许释放这个动作幅度。这样解释清楚吗？

And most people can't do that. What they don't realize is everybody's hamstrings are long enough to allow them to do that. The reason they can't do it is their central nervous system will not release them to do it. Does that make sense?

有意思。中枢神经系统不会释放它们去执行这个动作。

Interesting. The central nervous system won't release them to do it.

没错。对它们来说这样做感觉不安全。我是怎么知道的呢？因为如果一个人处于全身麻醉状态，你可以将其摆成几乎任何可能的姿势。比如把麻醉中的人放在手术台上，你可以把他的腿抬到这个位置。

That's right. It doesn't feel safe for them to do it. Now, how do I know this? Because if you take a person under general anesthesia, you can put them into almost any position possible. So if you took a person under general anesthesia, laid them on the Operating Room table, you could lift their leg up to here.

清醒时你连这个高度都抬不到。等他们术后醒来时，腘绳肌会撕裂吗？完全不会。他们甚至不知道自己的腿被动过。区别在于全身麻醉时，大脑不会向腿部发送'不要抬起'的信号。

When they're awake, you couldn't get it past here. When they wake up from surgery, will they have a torn hamstring? Not at all. They won't even know their leg was moved. The difference is when they're under general anesthesia, their brain is not sending a signal to the leg that says, Don't lift.

那么为什么大脑要对个体这样做？我是通过亲身经历明白的。大约六年前，我拉伤了背部，就是因为做了一组不必要的硬拉大重量训练，有点过度了。我的腰方肌（QL）非常非常紧绷，整个人完全僵住了。

So why the why is the leg why is the brain doing that to the individual? This is how I learned it on a personal level. So about six years ago, I had tweaked my back and had just done a unnecessarily heavy set of deadlifts and just pushed it a little too far. And I was kind of nursing this sort of you know, just very, very tight QL. I was completely jammed up.

当时我和一位朋友进行训练，他正是向我介绍DNS（动态神经肌肉稳定技术）的人。那时我僵硬得像块木板，连膝盖都弯不下去，已经疼了三天。我们进行了四十分钟系列训练，包括我仰卧举腿，他压在我身上。

And I came in to do some training with a friend of mine who's one of the guys that actually, he is really the guy that introduced me to this thing called DNS, Dynamic Neuromuscular Stabilization. And I mean, I was stiff as a board. I couldn't get past my knees bending forward. And I'd been hurting for like three days. And we went through a series of exercises for forty minutes, which included me laying on my back with my legs up, him leaning on top of me.

我的脚抵在他胸口做等长推压，同时练习产生腹内压。大约四十分钟后，我就能手掌触地了。三天严重背痛的我，如何从膝盖都弯不了到四十分钟后手掌触地？区别在于背部疼痛时，身体不允许我下弯，它在说：'休想'。

So my feet are here on his chest and doing isometric pushes while working on generating intra abdominal pressure. And after an, maybe forty minutes of this type of exercises, I was palms on the floor. Now, how do I go from not being able to get to my knees to palms on the floor in forty minutes with three days of horrible back pain. The difference is when my back was hurting, my body was not going to let me go down, right? The body was saying, No way.

'你的背部受伤了，我在保护你，因为你不稳定。不能再继续了。'我们通过这套训练，本质上——虽然我过度简化并拟人化了——是让大脑知道：'没关系，你现在很稳定。'

You're back. I'm protecting you because you were not stable. You're not going to go any further. And what we went through with this exercise and a series of exercises was basically I mean, I'm oversimplifying this and sort of anthropomorphizing it, but letting my brain know it's okay. You're stable.

你很稳定。你很稳定。背部是安全的。背部是安全的。让他走吧。

You're stable. You're stable. The back is safe. The back is safe. Let him go.

然后，啊，我手掌贴地。所以我喜欢测试这个。有时候早上醒来，当我僵硬得像块木板时，我会做五分钟的呼吸练习，然后直接在地板上摆个姿势。

And then, ah, I'm palms on the floor. So I love testing this. Sometimes I'll just wake up in the morning, do five minutes of breathing exercises when I'm stiff as a board and just get into a position on the floor.

为什么要做呼吸练习？因为那是

Why the breathing exercises? Because that's

实际上，呼吸是我在腹部创造这个圆柱体的方式，通过将圆柱体的底部（骨盆壁）向下推，横膈膜是圆柱体的顶部，然后整个腹部就是圆柱体的壁。所以我每天都会做这些练习，通常是仰卧。这其实是我热身的一部分，也是让我专注于在腹部创造向心压力的一种方式。

really how The breathing is how I kind of create this cylinder in my abdomen to sort of push the floor of the cylinder down as the pelvic wall, the diaphragm is the cylinder, the top, and then the entire, you know, entirety of my abdomen is the wall of the cylinder. And so I kind of go through these exercises every single day, usually on my back, actually. That's kind of, like, part of my warm up. And and it's just a way to kind of ground myself around creating concentric pressure in the abdomen.

只是想从你那里得到一些关于你的力量训练计划的小贴士。你做多少种练习？我很好奇。你每周三天做力量和抗阻训练。你会做肩膀和背部吗？就像，你知道的，人们那样。

Just to get some tips from you around your your strength training regime. How many exercises do you do? What does I'm really curious. So you train three days a week doing strength and resistance stuff. Do you do, like, shoulders and back and as, like, a pet like, you know, people Yeah.

这是

It's it's

完全是的。没错。所以周一是纯粹的下半身训练。好的。

just totally yeah. Yeah. Exactly. So on Monday Monday is is pure lower body. Okay.

周三练手臂和肩膀。周五练胸部和背部。好的，超级简单。没什么复杂的，不需要什么高深学问。

And Wednesday is arms and shoulders. And Friday is chest and back. Okay. Super simple. Like, nothing nothing no rocket science.

一小时？我是说，大概一个半小时的力量训练，再加上二十分钟左右的热身运动。

An hour? I mean, it's it's a like, an hour and a half of lifting play plus maybe twenty minutes of the warm up stuff.

那么在练胸背的那天，你做几个胸部训练动作？四个。四个。好的。嗯。

So on the chest and back day, how many chest exercises are you doing? Four. Four. Okay. Yeah.

然后背部也做四个？是的。

And then four on back? Yeah.

好的。我就是把它们超级组搭配着做，每个动作大概做五组。所以有五组正式组。里面还包括很多热身。明白了。

Okay. And I just I'm just super setting them, and I'm gonna do maybe five sets of each. So five working sets. So there's a lot of warm up in there too. Okay.

我还会做些其他训练，比如药球砸地之类的动作。

And I'll also do some other stuff like some med ball slams or things like that as well.

最近参加高强度极限耐力赛事的人大幅增加，这种现象很有趣。甚至像跑步俱乐部这样的活动也...确实。现在跑马拉松的人数比以往任何时候都多。

It's been this huge rise in people doing these high roxes and sort of elite endurance events and and such. It's really interesting that it's become so popular. Even things like running clubs, I know. But Yeah. The fact that people are more people are doing marathons now than ever before.

你认为为什么会发生这种情况？

Why do you think this is happening?

我不确定。不过我认为这总体上是非常积极的现象。我是说，确实有越来越多的人开始参与负重徒步、跑步这类活动，并在其中找到志同道合的伙伴。我只希望人们能以可持续且安全的方式进行这些活动，能够长期坚持下去。所以，我总是期盼无论大家做什么运动，都不要让自己受伤。

I don't know. I mean, I think it's a very net positive thing, though. I mean, I I I I do think that there's more and more people that are taking up things like rucking and running and and, you know, finding camaraderie in these things. The only thing I hope is that people are doing it in a manner that's sustainable and safe and allows them to do it indefinitely. So I, you know, I just I'm always hopeful that whatever thing that people are doing, they're not injuring themselves.

因为再强调一次，首要原则就是不要受伤。你要明白，这场游戏的本质就是尽可能长久地参与其中。

Because again, rule number one is don't get injured. So so you're, you know, you're you're playing you want the game the name of the game is to play the game as long as possible.

您刚才听到的是往期节目中最常被回放的片段。如果想收听完整内容，我已将链接附在下方说明中，请查看详情。谢谢。

What you just listened to was a most replayed moment from a previous episode. If you wanna listen to that full episode, I've linked it down below. Check the description. Thank you.

凭借美国运通白金卡，我能解锁独一无二的体验。由于经常预订行程，我最看重它提供的旅行积分奖励。此外还享有餐饮优惠，自然要光顾那些口碑餐厅。申请后您将获知迎新礼遇，最高可达17.5万积分。追求非凡体验，白金卡无可替代。

With the American Express Platinum Card, I can unlock experiences like no other. Since I'm always booking my next trip, I'd love that I can earn points on travel. Plus, I get a resi benefit, so you know I'm hitting the restaurants everyone's talking about. And you can find out your welcome offer after you apply, which could be as high as 175,000 points. For experiences like no other, there's nothing like platinum.

详情请访问 americanexpress.com/explore-platinum。适用条款与细则。

Learn more at americanexpress.com/explore-platinum. Terms apply.

这是一位幕后英雄的故事。作为音乐厅的维修主管，他深知演出必须持续。因此他默默确保每盏灯光正常运作，空调系统平稳运转，让场馆始终光彩夺目。凭借固安捷提供的全方位解决方案和24/7客户支持，他的场馆从未出现纰漏。立即致电quick.granger.com或亲临门店。

This is the story of the one. As head of maintenance at a concert hall, he knows the show must always go on. That's why he works behind the scenes, ensuring every light is working, the HVAC is humming, and his facility shines. With Grainger's supplies and solutions for every challenge he faces, plus twenty four seven customer support, his venue never misses a beat. Call quick granger.com or just stop by.

格兰杰，为那些成就事业的人而生。

Granger for the ones who get it done.