Based on what we've talked about so far, as well as a broad survey of the literature, and again, it is a big literature, here are the four things that I believe everyone should be doing every single week in terms of their exercise program.

根據我們到目前為止所討論的內容，以及對文獻的廣泛調查（這也是一個龐大的文獻），以下是我認為每個人每週在鍛鍊計劃方面都應該做的四件事。

I believe that everybody should include both resistance training, could be body weight, free weights, machines, some combination of those, as well as cardiovascular training each week, and that the cardiovascular training should include both high intensity interval training at least once per week, and some so-called long, slow distance training or zone two type training each week.

我認為，每個人每週都應該進行阻力訓練，可以是負重訓練、自由重量訓練、器械訓練，也可以是這些訓練的某種組合，還應該進行心血管訓練，心血管訓練應該包括每週至少一次的高強度間歇訓練，以及一些所謂的長距離、慢距離訓練或第二區類型的訓練。

Whatever exercise you happen to be doing or you happen to be planning, I do believe it should include four things specifically to improve brain health and performance, although these four things will also benefit you at the level of your bodily health, no doubt.

無論你正在做什麼運動，或者你碰巧正在計劃做什麼運動，我都認為它應該包括四件事，專門用來改善大腦健康和提高大腦性能，儘管這四件事毫無疑問也會在身體健康的層面上讓你受益。

The first thing is to include at least one workout per week that is of a long, slow distance nature.

首先，每週至少進行一次長距離慢跑鍛鍊。

So zone two type cardio, maybe you get a little bit up into zone three, but basically jogging, swimming, rowing, any activity that you can carry out consistently for 45 to 75 minutes without getting injured, right?

所以，第二區的有氧運動，也許你可以稍微進入第三區，但基本上是慢跑、游泳、划船，任何你可以持續進行 45 到 75 分鐘而不會受傷的活動，對嗎？

People always say, well, do I have to run?

人們總是說，那我一定要跑嗎？

No, if you don't like running and running's too hard on your body, or you'll get injured, then do something else.

不，如果你不喜歡跑步，跑步對你的身體來說太辛苦，或者你會受傷，那就去做別的事情。

Maybe you do the row, or maybe you ride a stationary bike, maybe you ride a road bike, but at least one long, slow distance training session per week is going to be very beneficial for brain health because of the way that it impacts cerebral blood flow and to filial health, and basically the way that cardiovascular health improves brain function.

也許你會划船，也許你會騎固定自行車，也許你會騎公路自行車，但每週至少進行一次長距離慢跑訓練對大腦健康是非常有益的，因為它能影響腦血流量和孝順健康，基本上心血管健康能改善大腦功能。

The second thing is to include at least one workout per week that's of the so-called high intensity interval training type.

第二件事是每週至少進行一次所謂的高強度間歇訓練。

Now, there are a lot of different types of high intensity interval training out there.

現在，有很多不同類型的高強度間歇訓練。

In fact, Dr. Andy Galpin says, you know, we'll hear about, say like the four by four by four protocol, right?

事實上，安迪-加爾平博士說，你知道，我們會聽說，比如四乘四乘四協議，對嗎？

Four minutes of going as hard as you can for four minutes, basically where there's no variation in the intensity through that whole four minutes, you're going hard the whole four minutes, but only as hard as you can for the entire four minutes, then resting four minutes, and then repeating that four by four cycle four times.

在四分鐘內儘可能用力，基本上四分鐘內的強度沒有任何變化，四分鐘內你一直在用力，但只是在四分鐘內儘可能用力，然後休息四分鐘，再重複四乘四的循環四次。

Okay, so that's one way to do it.

好吧，這是一種方法。

But Dr. Andy Galpin would be the first to tell you that you probably also get great results from a three by three by four type of workout, or a six by six by six type of workout.

但安迪-加爾平博士會第一個告訴你，你也可能從三乘三乘四的鍛鍊方式或六乘六乘六的鍛鍊方式中獲得很好的效果。

And generally when one finishes that type of workout, your heart rate is very, very elevated.

一般來說，當一個人完成這種鍛鍊時，心率會非常非常高。

Now, I don't tend to track my heart rate during exercise, perhaps I should, but I don't like to get, you know, too weighed down with technology when I exercise.

現在，我並不傾向於在運動時追蹤心率，也許我應該這樣做，但我不喜歡在運動時被技術拖累。

I like to go more on feel, that's just me.

我喜歡憑感覺，這只是我的想法。

I find that my heart rate is extremely high right as I get off that thing.

我發現，當我從那東西上下來時，我的心率非常高。

But, you know, five minutes later, it's back to baseline.

但是，你知道，五分鐘後，它又回到了基準線。

And I certainly feel energized after doing that to go do some cognitive work, to shower up and to head to work, that sort of thing.

做完這些後，我肯定會覺得精力充沛，可以去做一些認知工作，洗個澡就可以去上班了，諸如此類。

So pick a high intensity interval training session that you can do at least once per week, and that works for you.

是以，要選擇每週至少進行一次、適合自己的高強度間歇訓練。

And again, it's really important to pick a form of exercise for the high intensity interval training that you can do without getting injured.

同樣重要的是，在高強度間歇訓練中，要選擇一種你能做而不會受傷的運動形式。

This is so important.

這一點非常重要。

You know, one way to really limit your brain health and bodily health is to get injured and to not be able to exercise.

要知道，真正限制大腦健康和身體健康的方法之一就是受傷和無法鍛鍊。

The third would be TUT, T-U-T, time under tension.

第三個是 TUT，T-U-T，緊張狀態下的時間。

If you're doing resistance training, and I do believe everybody should be doing resistance training, there are a near infinite number of different ways to do resistance training, as you well know.

如果你正在進行阻力訓練，而且我相信每個人都應該進行阻力訓練，那麼阻力訓練的方法幾乎是無窮無盡的，這一點大家都很清楚。

You can move the weight ballistically, you can control the eccentric, you can do any number of different things, but some proportion of the exercises that you do during your resistance training during the week should include time under tension training, where you're really emphasizing the contraction of the muscles, the slow lowering of the weight, as well as the lifting of the weight, contracting the muscles as hard as you can.

你可以有節奏地移動重量，可以控制偏心，可以做任何不同的事情，但在一週的阻力訓練中，你所做的練習應該包括一定比例的緊張訓練時間，在緊張訓練中，你要真正強調肌肉的收縮，緩慢降低重量，以及舉起重量，儘可能用力地收縮肌肉。

And this is really to emphasize the nerve to muscle pathways and the way that time under tension promotes the release of things from muscles into the bloodstream that can positively impact the brain, as well as the way that focusing your brain on exercises such that you're isolating muscles, or even if you're not doing a so-called isolation exercise, maybe you're doing a compound exercise like a dip or a squat or a deadlift, but that really concentrating on the muscles that are supposed to be managing the work and not just moving the weight, but challenging the muscles, this very important thing, challenging the muscles using the weight, not lifting weights or moving weights.

這實際上是為了強調神經到肌肉的通路，以及在緊張狀態下促進肌肉向血液中釋放能夠對大腦產生積極影響的物質的方式，以及將大腦集中於孤立肌肉的練習的方式，或者即使你不是在做所謂的孤立練習、也許你做的是複合運動，比如下蹲、深蹲或舉重，但真正集中在肌肉上的運動應該是管理工作，而不僅僅是移動重量，而是挑戰肌肉，這是非常重要的事情，利用重量挑戰肌肉，而不是舉重或移動重量。

By focusing on time under tension, you will of course get benefits as it relates to hypertrophy and strength increases, in particular hypertrophy.

通過關注張力下的時間，你當然會在肥大和力量增加方面獲得好處，尤其是肥大。

And time under tension training is very beneficial for the deployment of the molecules that work both within the body, but also within the brain to support brain health and function, both in the short-term and most particularly in the long-term.

在緊張狀態下訓練一段時間，不僅對體內分子的調配非常有益，而且對大腦的調配也非常有益，從而在短期內，尤其是在長期內，支持大腦的健康和功能。

I tend to make a full third of my resistance training just focused on time under tension.

我傾向於將阻力訓練的三分之一都集中在拉伸時間上。

So if I do two exercises, typically the first exercise is a compound exercise.

是以，如果我做兩個練習，通常第一個練習是複合練習。

So if it's a shoulder press, for instance, I'll do a couple of warmup sets and then the work sets, I try and move the weight.

是以，如果是肩部推舉，我會先做幾組熱身動作，然後在做動作時嘗試移動重量。

And generally I tend to work pretty heavy in the, for me, heavy for me in the four to eight repetition range, I'll try and move the weight as quickly as I can on the concentric phase, the lifting phase, and then at least twice as slow on the lowering phase.

一般情況下，我傾向於在四到八次重複的範圍內進行大重量訓練，我會嘗試在同心階段（舉起階段）儘可能快地移動重量，然後在下放階段至少慢一倍。

And then I pause while keeping the muscles under tension.

然後我暫停，同時保持肌肉緊張。

I never really set the weight down at all during a set, if I'm doing my job, that is.

在一組動作中，如果我在做我的工作，我從來沒有真正放下過重量。

And then the second exercise that I do, I really focus even more on time under tension.

然後我做的第二項練習，更加註重緊張狀態下的時間。

So whether or not it's a compound exercise or an isolation exercise, again, compound exercise, multiple joints moving, isolation exercise, single joints moving, I'll really concentrate on keeping the muscle under tension the entire time.

所以，不管是複合練習還是孤立練習，同樣，複合練習，多個關節活動，孤立練習，單個關節活動，我都會集中精力，讓肌肉始終處於緊張狀態。

In fact, I'll lift the weight off the stack if it's a machine, or if it's a free weight, just a little bit, engage the muscles that I'm trying to activate or train, and then keep it under tension throughout the concentric, the contraction and the lowering of that weight, and then never actually set it down until the end of the set, AKA increasing the time under tension.

事實上，如果是器械訓練，或者是自由重量訓練，我會把重量從重量架上舉起一點點，讓我想要激活或訓練的肌肉參與進來，然後在整個同心、收縮和降低重量的過程中保持張力，直到訓練結束才真正放下重量，也就是增加張力下的時間。

And then the fourth category of exercise that I believe everybody should include in their existing workouts or add if you're not currently working out is some sort of explosive jumping and or eccentric landing.

然後是第四類運動，我認為每個人都應該在現有的鍛鍊中加入這類運動，或者如果你現在沒有鍛鍊，也可以加入一些爆發性跳躍和偏心著地的運動。

Now the explosive jumping with eccentric landing, you could do on a mat, right?

現在的爆發性跳躍和偏心著地，你可以在墊子上做，對嗎？

Most people won't do it on concrete because they're worried about impact, that sort of thing.

大多數人不會在混凝土上做，因為他們擔心撞擊之類的問題。

But let's say you have some mats or you're on a lawn or you're on dirt or you're jumping up onto a box as high as you can and then jumping down and controlling the eccentric portion.

但比方說，你有一些墊子，或者你在草坪上，或者你在泥土上，或者你跳上一個箱子，跳得越高越好，然後跳下來，控制偏心部分。

Again, pick something that you can do safely, progress slowly, right?

還是那句話，選擇你能安全做到的事情，慢慢進步，對嗎？

If you're going to jump up and off boxes, you want to start with low boxes.

如果要跳上跳下箱子，最好從低的箱子開始。

I know that many of you can jump quite high and I'm not one of those people, but if you can jump quite high and then you're going to jump off that box and you're going to do this as a new thing, you'll notice that anytime you add eccentric training to your workout regimen, it tends to increase soreness a lot.

我知道你們很多人都能跳得很高，而我不是其中之一，但如果你能跳得很高，然後你要從那個箱子上跳下來，並把這當作一件新鮮事來做，你就會發現，無論何時在你的鍛鍊計劃中加入偏心訓練，往往都會增加很多痠痛感。

And often people get injured by including a new form of movement, in particular form of movement that you can fall and or not just falling, but by including a lot of eccentric movements that they hadn't been doing previously.

人們往往會因為加入了一種新的運動形式而受傷，特別是你可能會摔倒的運動形式，或者不僅僅是摔倒，而是因為加入了很多他們之前沒有做過的偏心運動。

Again, be really safe about this, but that loading of the skeleton through eccentric movement and controlling the descent, super important, not just for your body, not just to avoid falls, not just to improve coordination and a bunch of other great things, but also to get that release of osteocalcin, the improvements in BDNF, brain performance, brain health, and so on.

再次強調，一定要注意安全，但通過偏心運動和控制下坡對骨骼進行加載是非常重要的，這不僅對你的身體非常重要，不僅能避免摔倒，不僅能提高協調性和其他很多好處，還能釋放骨鈣素，改善 BDNF、大腦性能和大腦健康等等。

And I'm guessing that most of you can probably incorporate these four things, long, slow distance, high intensity interval training, some deliberate time under tension training during your resistance training, again, could be done with body weight, doesn't have to even be done with machines or free weights, as well as some explosive and eccentric control training without adding any time to your existing workout regimen, simply by incorporating it into whatever workouts you happen to already be doing.

我猜想，你們中的大多數人都可以在阻力訓練中加入這四項內容，即長距離、慢跑、高強度間歇訓練、一些刻意的時間拉力訓練（同樣，可以使用自重，甚至不必使用器械或自由重量），以及一些爆發力和偏心控制訓練，而無需在現有的鍛鍊計劃中增加任何時間，只需將其融入到你碰巧已經在做的鍛鍊中即可。

And the explosive eccentric control training could be done, frankly, at the end of a run, you could do it at the end of your zone two day, you could do it on the end of a hit day, whenever you do it and however you do it, just try not to get injured, that's the most important thing.

爆發力偏心控制訓練可以在跑步結束後進行，也可以在第二區域訓練結束後進行，還可以在打擊訓練結束後進行，無論何時何地，只要儘量不受傷，這才是最重要的。

Why?

為什麼？

Well, it turns out if you get injured, you can't exercise.

事實證明，如果你受傷了，你就不能運動了。

Sometimes you can, and it's good to continue exercising provided you're not aggravating that injury, but a lot of times you can't.

有時可以，只要不加重傷勢，繼續鍛鍊也是好的，但很多時候是不行的。

And there are actually studies of how quickly your brain starts to suffer if you don't exercise.

事實上，有研究表明，如果不運動，大腦很快就會開始衰退。

Now, most of these studies have been done on very experienced athletes, or people that are exercising a lot and then are forced to detrain or stop training completely.

現在，這些研究大多是針對經驗非常豐富的運動員，或者是那些運動量很大，然後被迫脫離訓練或完全停止訓練的人。

And in some of these studies, they've done this independent of anything else.

在一些研究中，他們的研究與其他研究無關。

It's not like these people got sick from a cold or flu and then had to stop training.

這些人又不是因為傷風感冒而生病，然後不得不停止訓練。

They'll just have them train a lot and then stop training and then start to look at some of the effects that occur within the brain.

他們只是讓他們進行大量訓練，然後停止訓練，再開始研究大腦內部產生的一些影響。

And the major thing that I was able to extract from that literature is that after about 10 days of not doing any training, that is no cardiovascular training, no resistance training, you start to see significant decrements in brain oxygenation levels, as well as some other markers that are indicative of brain health, or that would be indicative of brain health if they were to continue.

我能夠從這些文獻中提取的主要資訊是，在不進行任何訓練（即不進行心血管訓練和阻力訓練）的大約 10 天后，你會開始看到大腦氧合水準以及其他一些能夠表明大腦健康狀況的指標顯著下降，或者說，如果這些指標繼續下去，就會表明大腦健康狀況顯著下降。

So if you haven't been training at all for a long period of time, your brain is suffering.

是以，如果你長期沒有進行任何訓練，你的大腦就會受到影響。

The good news is you can start benefiting your brain very quickly by exercising.

好消息是，通過鍛鍊，您可以很快讓大腦受益。

Okay, so I listed off the four types of training that you absolutely want to include in your exercise regimen if improving your brain health and performance is one of your goals.

好了，如果改善大腦健康和提高大腦性能是你的目標之一，那麼我列出了你絕對想在你的鍛鍊計劃中加入的四種訓練類型。

And obviously that should be one of your goals.

顯然，這應該是你的目標之一。

Your brain is your central command center for your entire brain, but also your body.

大腦是整個大腦的指揮中心，同時也是身體的指揮中心。

There's a fifth category of exercise that everyone should include if one's goal is to have a better and more resilient and indeed a better performing brain compared to your age match controls.

如果一個人的目標是擁有比同年齡組對照組更好、更有韌性，甚至表現更出色的大腦，那麼每個人都應該進行第五類鍛鍊。

And to be direct, that fifth category is the one that you absolutely don't want to do.

直接地說，第五類是你絕對不想做的。

What do I mean by that?

我這麼說是什麼意思？

Well, there's an absolutely beautiful literature about a brain area.

有一篇關於腦區的文章寫得非常好。

I've talked a little bit about this before in our episode about tenacity and willpower.

我之前在關於堅韌和意志力的節目中也談到過一點。

I've talked about it on a few other podcasts as well.

我在其他一些播客中也談到過這個問題。

It came up during the podcast episode that I did with the one and only David Goggins.

這是我和獨一無二的大衛-戈金斯（David Goggins）在播客節目中提到的。

And that brain area is the anterior mid-cingulate cortex.

這個腦區就是前中扣帶回皮層。

The anterior mid-cingulate cortex, very briefly is a brain area that is powerfully engaged when we lean into challenges, including physical challenges, but also mental challenges, emotional challenges.

簡而言之，前中扣帶回皮層是一個大腦區域，當我們面對挑戰時，包括身體挑戰，也包括心理挑戰和情感挑戰，它都會發揮強大的作用。

And we get that, I'm going to push through tenacity and engaging our willpower.

我們明白，我要通過堅韌和意志力來推動。

There's a category of humans referred to as super agers.

有一類人類被稱為超時代者。

Super agers are people that defy the aging process, at least at the level of cognition.

超老者是指那些至少在認知水準上無視衰老過程的人。

They maintain the volume of certain brain areas well into older age, when their age match counterparts are losing the same brain areas.

他們的某些腦區的體積一直保持到老年，而與他們同齡的人卻在失去同樣的腦區。

Meaning people in their 60s, 70s, 80s, 90s have brain areas that are shrinking.

這意味著 60、70、80 和 90 歲的人的大腦區域正在萎縮。

Even in cases where people don't have Alzheimer's dementia, areas of the brain are shrinking.

即使沒有阿爾茨海默氏痴呆症的人，其大腦區域也在縮小。

Super agers are people that maintain the healthy, full volume of these brain areas.

超級老人是指這些腦區保持健康、飽滿的人。

And indeed, in some cases, the volume, the size of these brain areas continues to increase into their later years.

事實上，在某些情況下，這些腦區的體積和大小到晚年還會繼續增大。

One of the brain areas that maintains or increases volume in these super agers is the anterior mid-cingulate cortex.

在這些超級老齡人的大腦中，前中扣帶回皮層是保持或增加體積的腦區之一。

What can allow you to activate and increase the size of your anterior mid-cingulate cortex?

怎樣才能激活並增大扣帶回前中皮層？

Well, it's very simple, to do things that you don't want to do.

嗯，很簡單，做你不想做的事。

I should be very clear, we're talking about things that can be done safely, that aren't going to damage you physically or psychologically, but we are talking about exercise, or in some cases, cognitive exercise, but today we're talking about physical exercise that you would much rather not do.

我應該說得很清楚，我們談論的是可以安全進行的、不會對你的身體或心理造成傷害的事情，但我們談論的是運動，或者在某些情況下是認知運動，但今天我們談論的是你寧願不做的體育鍛煉。

So if you're like me and you love resistance training, it can be hard, right?

所以，如果你像我一樣喜歡阻力訓練，那會很難，對嗎？

Some days I want to do it more than others, and sometimes the workouts are much harder than others, but I love it.

有些時候，我比其他人更想這樣做，有時鍛鍊也比其他人困難得多，但我喜歡這樣做。

But if I want to maintain and increase the size of my anterior mid-cingulate cortex, I absolutely have to find some form of physical exercise that I would much rather not do.

但是，如果我想保持並增加我的前中扣帶回皮層的大小，我絕對必須找到某種我寧願不做的體育鍛煉方式。

But as I mentioned before, that's also safe physically, and that's not going to damage me emotionally.

但正如我之前提到的，這在生理上也是安全的，不會對我的情感造成傷害。

I don't know what kind of physical exercise would damage me emotionally, but you get the point.

我不知道什麼樣的體育鍛煉會對我的情緒造成傷害，但你明白我的意思。

So presumably most of you are doing some form of that.

是以，你們中的大多數人可能都在做某種形式的工作。

So maybe you're doing more cardio than resistance training.

所以，也許你做的有氧運動多於阻力訓練。

Maybe you're doing more resistance training than cardio.

也許你做的阻力訓練多於有氧運動。

If you're interested in a zero cost program where you can start to sculpt out a idealized program for you, but you want to start with a kind of general template, we have a newsletter that you can access at hubermanlab.com, zero cost.

如果你對零成本項目感興趣，你可以開始為自己設計一個理想化的項目，但你想從一種通用模板開始，我們有一個通訊，你可以訪問 hubermanlab.com，零成本。

You don't even have to sign up to access it, although if you want to sign up for the newsletter, that could be valuable to you too.

您甚至不需要註冊就可以訪問，不過如果您想訂閱時事通訊，那對您也很有價值。

Go to newsletter, scroll down to foundational fitness protocol.

轉到通訊，向下滾動到基礎健身協議。

It describes the program that I've been following, essentially for 30 plus years.

它描述了我 30 多年來一直遵循的計劃。

And again, it's about three cardiovascular training sessions per week, three resistance training sessions per week.

同樣，每週大約進行三次心血管訓練，三次阻力訓練。

The cardiovascular training ranges in time from about 12 minutes, and then a longer 60 minute session.

心血管訓練的時間從 12 分鐘到 60 分鐘不等。

The resistance training is generally 45 to 75 minutes.

阻力訓練一般為 45 至 75 分鐘。

So on average, about an hour.

所以平均來說，大約需要一個小時。

And it might sound like a lot, but when you look at that foundational fitness protocol, what you realize is that some of the workouts are really, really short.

這聽起來似乎很多，但當你看了這個基礎健身協議後，你會發現其中有些訓練真的非常非常短。

Some of them are a little bit longer.

有的還長一點。

None of them are longer than an hour.

它們都不超過一個小時。

So it's pretty reasonable to do.

是以，這樣做是非常合理的。

And I certainly did it while working well, to be frank, extremely long hours for many, many years.

當然，我是在工作的同時做到這一點的，坦率地說，我工作了很多很多年，時間非常長。

So provided your sleep is intact and other areas of your life are dialed in with stress, et cetera, it should be doable for most everybody, but modify it according to what you need.

是以，只要你的睡眠狀況良好，生活中其他方面的壓力等因素也得到了控制，大多數人都可以做到這一點，但要根據自己的需要進行調整。

Or if you're doing something completely different, more power to you.

或者，如果你正在做一些完全不同的事情，那就更有力量了。

I'm here for you.

我在這裡等你。

There's nothing to sleep through.

沒什麼好睡的。