Name: 為什麼成功人士每天鍛煉身體？ ► 答案和你想的不一樣 - 凱利‧麥格尼格爾（中英字幕） (為什麼成功人士每天鍛煉身體？ ► 答案和你想的不一樣 - Kelly McGonigal 凱利‧麥格尼格爾（中英字幕）)
Uploaded: 2024-11-14T05:57:27.000Z
Duration: 3 min 37 s

Most people, when they engage in cardiovascular activity for about 20 minutes or so, moderate intensity, one of the changes that you see in the brain is an increase in endocannabinoids, which is the neurotransmitter that cannabis mimics.

大多數人在進行 20 分鐘左右的中等強度的心血管活動時，大腦中出現的變化之一是內源性大麻素的增加，這是大麻模擬的神經遞質。

程度副詞

And if you work really hard, you can get also an endorphin rush.

如果你非常努力地工作，還能獲得內啡肽的刺激。

情態副詞

But the core high actually isn't endorphins, it's endocannabinoids.

但是，核心的興奮點其實不是內啡肽，而是內大麻素。

So some people experience that as a kind of euphoria, but a lot of people experience it as just feeling better, like the worries are a little bit less, everything feels possible, things feel like there's reason to hope.

是以，有些人的體驗是一種亢奮，但很多人的體驗只是感覺更好了，就像煩惱少了一點，一切都感覺有可能，事情感覺有了希望的理由。

Endocannabinoids also increase the pleasure we get from social contact.

內源性大麻素還能增加我們從社交接觸中獲得的愉悅感。

So sometimes you don't even notice what the runner's high is or the exercise high is until afterwards and then you reunite with your partner or you meet up with your team.

是以，有時你甚至不會注意到跑步的興奮點或運動的興奮點是什麼，直到事後，你才會與你的夥伴重聚，或與你的團隊會合。

And suddenly it's an easier interaction, somehow their stories are funnier and it feels better to hug someone.

突然之間，互動變得容易了，不知怎麼的，他們的故事變得更有趣了，擁抱別人的感覺也更好了。

So the runner's high, it's not always that rush that people think it is, where in the moment peak intensity, you're like loving life because you're working hard.

是以，跑者的興奮點並不總是人們想象中的那種匆忙，在強度達到頂峰的那一刻，你會因為努力工作而熱愛生活。

The actual runner's high is more of this neurochemical change that seems to make us more optimistic and also more open to connecting with others.

實際的跑步興奮更多的是這種神經化學物質的變化，它似乎讓我們更樂觀，也更願意與他人交流。

So we know, for example, when you are lifting heavy weights, you're doing things that really engage the core, the muscles of your core actually talk to your brain in a way that tends to rather produce this kind of happiness or euphoria that actually calms down anxiety.

是以，我們知道，舉例來說，當你舉重時，你在做一些能真正鍛鍊到核心部位的事情，你核心部位的肌肉實際上會以一種方式與你的大腦對話，這種方式往往會產生這種幸福感或欣快感，而這種幸福感或欣快感實際上會平息焦慮。

There's a really interesting neurofeedback loop that when you brace your core and when you're engaging in that kind of strong muscular contraction that's stabilizing, your brain reads those signals from your body as essentially, I've got this, I'm in control.

有一個非常有趣的神經反饋迴路，當你撐起你的核心，當你進行那種強力的肌肉收縮以保持穩定時，你的大腦會從你的身體中讀取這些信號，基本上就是：我能做到，我在控制中。

So that's not really like a runner's high, but it can be a really empowering state of mind.

是以，這並不像跑步時的興奮，但它確實能讓人精神振奮。

And so your literal moment to moment sense of self is always being informed by what your body is doing.

是以，你每時每刻的自我意識都會被你的身體所影響。

And we know that when people are active, often they experience themselves as a different version of themselves.

我們知道，當人們活躍起來時，往往會體驗到不同的自己。

So with something like weight lifting, you are literally getting feedback, sensory feedback from your body that says, I am strong, I move heavy things, I do hard things, I'm powerful.

是以，像舉重這樣的運動，你從字面上就能得到反饋，來自身體的感官反饋會告訴你：我很強壯，我可以搬動重物，我可以做艱難的事情，我很強大。

And your brain does not receive that information from like, so you're lifting something heavy, so your brain is going to get feedback from muscle contraction and tension of the tendons on your joints.

而你的大腦並不能接收到這樣的資訊，所以你在舉重物時，大腦會從肌肉收縮和關節肌腱的張力中獲得反饋。

Your brain does not get that information and think, my bicep is strong or my lats are strong.

你的大腦不會在獲得這些資訊後認為 "我的二頭肌很結實 "或 "我的大腿很結實"。

The brain thinks, I am strong, I have strength, I am exerting myself in this way.

大腦會想，我很強壯，我有力量，我正在這樣用力。

And every movement form has its own like signature proprioceptive feedback.

每種運動形式都有其獨特的本體感覺反饋。

So my favorite form of exercise, my favorite forms are dance and yoga.

是以，我最喜歡的運動方式是舞蹈和瑜伽。

And when you think about the gestures in dance or the gestures in yoga, the full body gestures, my favorite proprioceptive feedback are actually these physical signatures of joy, like your arms stretched out and your gaze lifted and your heart open, and I can start a movement experience feeling depressed and anxious and demoralized, but after 10 minutes of throwing my arms in the air and looking up and smiling, my brain is like, you are a joy.

當你想到舞蹈中的手勢或瑜伽中的手勢、全身手勢時，我最喜歡的本體感覺反饋實際上就是這些快樂的身體特徵，比如你伸展雙臂、抬起目光、敞開心扉，我可以在開始運動體驗時感到沮喪、焦慮和意志消沉，但在我將雙臂舉向空中、抬頭微笑 10 分鐘後，我的大腦就會說，你是個快樂的人。

And so often people get attracted to the forms of movement that give them a sense of self that is really personally meaningful or empowering.

人們往往會被那些能給他們帶來真正具有個人意義或力量的自我意識的運動形式所吸引。

And with running, sometimes it's, I'm free, I'm fast, I'm going somewhere.

而跑步，有時是我自由了，我跑得快了，我要去某個地方了。