And you're like, you know what you guys are getting instead of food that's a lot like food?

你會想，你知道你們得到的是什麼，而不是很像食物的食物嗎？

And they're like, what?

他們會說，什麼？

And you're like, cardio.

然後你就想，有氧運動。

Nah.

不

And they're like, ah, they don't love that.

他們就會說，啊，他們不喜歡這樣。

And muscles don't love something.

肌肉不愛的東西

They don't tend to grow as much.

它們不容易長大。

Those stupid muscles.

那些愚蠢的肌肉

Hey, folks.

大家好

Dr. Mike here for RP Strength, and today's topic is about cardio and its potential interference with getting you jacked.

我是 RP Strength 的 Mike 博士，今天的主題是有氧運動及其對增肌的潛在干擾。

But in a specific case of doing cardio after your weight training, why are we talking about this?

但是，在重量訓練後進行有氧運動的具體情況下，我們為什麼要討論這個問題呢？

A lot of people will do weight in the gym a couple days a week, train to get jacked and train to get strong.

很多人每週都會在健身房練幾天舉重，練得膀大腰圓，練得身強力壯。

And then afterwards, they know they're supposed to be doing some cardio, or they have cardio to do as part of their fat loss plan.

之後，他們知道自己應該做一些有氧運動，或者他們有有氧運動作為減脂計劃的一部分。

Since they're already in the gym, a lot of times they're just going to do cardio right after.

因為他們已經在健身房了，所以很多時候他們會在健身後馬上做有氧運動。

And it's cool.

而且很酷。

You get to cool down from weights.

你可以從舉重中冷靜下來。

You get to listen to some music.

你可以聽聽音樂。

You get to check out some curves on the other machines.

你可以在其他機器上查看一些曲線。

Scott, what's your policy about staring at people while they're doing cardio from behind when they don't know you're staring at them?

斯科特，當人們在做有氧運動時，你從背後盯著他們看，而他們不知道你在盯著他們看，你對此有何規定？

Are we cool with that?

我們能接受嗎？

Is it YOLO at the gym?

健身房裡是 "YOLO "嗎？

You're wearing yoga pants for a reason, or is it still weird?

你穿瑜伽褲是有原因的，還是仍然很奇怪？

I walk around so they can see me staring at them.

我走來走去，好讓他們看到我在盯著他們看。

Yes.

是的。

I want them to know.

我想讓他們知道

Yes.

是的。

I want you to know that you're the apple of my eye.

我想讓你知道，你是我的掌上明珠。

And then you, and then you.

然後是你，然後是你

I already forgot about you.

我已經把你忘了

I'm noticing you.

我注意到你了

Yes.

是的。

Hi.

你好。

I already feel creeped out, which is good.

我已經覺得毛骨悚然了，這很好。

All right.

好吧

So, in order to figure out the answer to the question of like, is this a bad idea to do cardio after weights?

是以，為了弄清 "在舉重後做有氧運動是否是個壞主意？

Like, are they causing us some kind of muscle growth problem?

比如，它們是否會導致我們的肌肉生長出現某種問題？

Let's take a step-by-step approach.

讓我們一步一步來。

The first question I'm going to ask is, what is the purpose of cardio?

我要問的第一個問題是，有氧運動的目的是什麼？

In our case here, for the purpose of this video, basically it's to burn fat, but also to boost health or to improve cardio performance abilities for some other sport or just your own vibe.

在我們這裡，就本視頻的目的而言，基本上是為了燃燒脂肪，同時也是為了增強體質或提高有氧運動能力，以適應其他運動或自身的活力。

Totally valid.

完全正確。

All kind of same, same for cardio here.

都一樣，這裡的有氧運動也一樣。

Now, what is the purpose of training with weights?

現在，舉重訓練的目的是什麼？

It's not just a workout.

這不僅僅是一次鍛鍊。

These things have two different purposes.

這些東西有兩種不同的用途。

Cardio is fat burning and maybe health and maybe sport performance.

有氧運動能燃燒脂肪，也許能增進健康，也許能提高運動成績。

But for weights, the purpose for our stuff here is to stimulate the muscles to grow or to stimulate the body to get stronger, body being muscles and the nervous system and so on and so forth.

但對於舉重來說，我們在這裡的目的是刺激肌肉生長或刺激身體變得更強壯，身體就是肌肉和神經系統，如此等等。

So, size or strength.

那麼，是體型還是力量？

But notice they didn't say to make them grow, just to stimulate them to grow because the weight training workout actually doesn't result in any muscle gain whatsoever.

但請注意，他們並沒有說要讓肌肉生長，只是說要刺激肌肉生長，因為重量訓練實際上並不會導致任何肌肉增長。

I wish you could just gain muscle in the gym.

我希望你能在健身房裡長肌肉。

I would never leave the gym.

我永遠不會離開健身房。

The reality is you gain muscle in the days after training in which you eat and sleep and rest and relax.

實際情況是，在訓練後的幾天裡，你可以吃、睡、休息和放鬆，從而增加肌肉。

That's when muscle growth happens.

這就是肌肉生長的時機。

But in order to stimulate that growth, to trigger that growth, to get that growth to begin, that's what weight training does.

但是，為了刺激這種生長，引發這種生長，讓這種生長開始，這就是重量訓練的作用。

And after weight training, the body can enter a certain kind of state which optimizes the probability that it'll enter into this growth state at the highest possible level.

而在負重訓練後，身體可以進入某種狀態，這種狀態可以最大限度地提高身體進入這種生長狀態的可能性。

But there are other things we can do to the body after training, maybe one of them's cardio, that may or may not interfere with that cascade process in the muscle cells that says, hey, let's get the growth process started.

但在訓練後，我們還可以對身體做其他事情，也許其中之一就是有氧運動，這可能會也可能不會干擾肌肉細胞中的級聯過程，即 "嘿，讓我們開始生長過程吧"。

So let's ask another question.

那麼，讓我們再問一個問題。

What are the body states during rest after weights versus if we do cardio after weights?

舉重後休息時與舉重後做有氧運動時的身體狀態有何不同？

So if we're resting after weights, like you finish lifting, you go to the locker room, take pictures of your genitals, take pictures of other people's genitals against their informed consent, you go to the parking lot, you start drinking your protein and carb shake, you sit in your car to warm it up while scrolling through your pictures and sending them to your friends, classic stuff everyone does at the gym.

所以，如果我們在舉重後休息，比如你舉重結束後去更衣室，給自己的生殖器拍照，在未經他人知情同意的情況下給他人的生殖器拍照，然後去停車場，開始喝你的蛋白質和碳水化合物奶昔，坐在車裡熱身，同時滾動瀏覽你的照片併發到朋友圈，這些都是每個人在健身房都會做的經典事情。

And what is your body doing, what processes is it undergoing if you just do that and you don't do any crazy physical activity or any cardio right after you lift?

如果你只是這樣做，而不做任何瘋狂的體力活動或有氧運動，那麼你的身體在做什麼？

A couple of things.

有幾件事。

First, you have what's called parasympathetic nervous system dominance.

首先，你的副交感神經系統占主導地位。

Your nervous system, the autonomic nervous system, it's kind of two main modes, the sympathetic nervous system is fight or flight, that's the one that you feel when the crush of your dreams walks by and your heart starts pounding, you urinate yourself as you usually do, that sort of thing.

你的神經系統，即自律神經系統，有兩種主要模式：交感神經系統是戰鬥或逃跑模式，當你夢寐以求的人走過時，你會感覺到心跳加速，你會像往常一樣小便，諸如此類。

The other part is the parasympathetic type of activation, which is the relaxation and recovery part.

另一部分是副交感神經類型的激活，即放鬆和恢復部分。

And parasympathetic activity is huge in facilitating your muscles and the rest of your body for getting those growth pathways opened up as much as possible.

副交感神經的活動對促進肌肉和身體其他部位的生長非常重要，可以儘可能地打通這些生長通道。

So when you're resting after lifting, parasympathetic nervous system dominance is what you get and that is absolutely what you want.

是以，當你在舉重後休息時，副交感神經系統會佔據主導地位，這絕對是你想要的。

In addition to that, blood flow continues to occur throughout the whole body, but it is biased to some substantial extent to recently trained muscles.

除此之外，全身的血流仍在繼續，但在很大程度上偏向於最近訓練過的肌肉。

So if you train your legs, you'll notice that if you sit in your car for a bit afterwards and nice and warm, you drive home, after a 20-minute drive home, you get out of your car and you instantly like take off all your clothes in the street, the children playing, you don't care, you're a savage, you're going to notice that your vascularity is much more intense than usual in your legs because after a workout, your heart will pump blood all over but the vessels in your muscles you just trained are more dilated, which promotes more blood flow, it removes metabolites, it starts to get the growth processes going, all really, really good stuff.

是以，如果你訓練腿部，你會注意到，如果你在訓練結束後坐在車裡暖和了一會兒，然後開車回家，經過 20 分鐘的車程後，你從車裡出來，立即在街上脫掉所有的衣服，孩子們在玩耍，你不在乎，你是個野蠻人、你會注意到，你腿部的血管比平時更加發達，因為鍛鍊後，你的心臟會把血液泵到全身，但你剛剛訓練過的肌肉血管會更加擴張，這促進了更多的血液流動，它能清除代謝物，讓生長過程開始進行，所有這些都是非常非常好的東西。

In addition to that, once...

此外，一旦...

Especially if you eat after training, but even if you don't eat after training, once the training stimulus wears down and you're relaxed, there's more blood flow from the GI tract to recently trained muscles.

尤其是在訓練後進食，但即使訓練後不進食，一旦訓練刺激消失，人放鬆下來，胃腸道就會有更多血液流向最近訓練過的肌肉。

There's more blood flow to recently trained muscles because of their dilation effect but especially if you have a protein shake or you eat your post-workout meal, your GI tract starts to really pump out a lot of blood or there's a lot of blood pump to your GI tract, that blood picks up the nutrients that you're digesting and transports them everywhere but because your muscles that you just trained have more blood flow going to them than normal, you get more nutrients than the normal, which is really, really good for very obvious reasons.

由於肌肉的擴張效應，有更多的血液流向最近訓練過的肌肉，但特別是如果你喝了蛋白奶昔或吃了運動後的餐點，你的胃腸道就會開始真正泵出大量的血液，或者有大量的血液泵向你的胃腸道，這些血液會帶走你消化的營養物質，並將它們運送到各個地方，但由於你剛剛訓練過的肌肉比正常情況下有更多的血液流向它們，你就會獲得比正常情況下更多的營養物質，這真的非常非常好，原因顯而易見。

In addition to that, there is no added local muscle catabolic system activity or activation. mTOR is a pathway or central regulator in the muscle cell that causes a lot of muscle growth to occur if it gets activated and it's activated by the presence of various hormones, myostatin, it's activated by resistance training, duh, that's what grows most of your muscles for you, and there's other pathways.

mTOR是肌肉細胞中的一個通路或中央調節器，如果它被激活，就會導致大量肌肉生長，各種激素、肌促蛋白的存在會激活它，阻力訓練會激活它，咄，這就是為你增長大部分肌肉的原因，還有其他通路。

One of them is called AMP kinase, AMPK, and AMPK is kind of the catabolic regulator.

其中一種叫做 AMP 激酶（AMPK），AMPK 是一種分解代謝調節器。

It's activated by insufficient food, high stress conditions, sympathetic nervous system activity and by continual activity at low-grade endurance levels of that muscle but if you go rest that muscle, you don't get much activity, AMPK in the local muscle, and that means you're not interfering with growth, which is a really, really good thing.

食物不足、高壓力條件、交感神經系統活動以及肌肉低級耐力水準的持續活動都會激活它，但如果你讓肌肉休息，局部肌肉中的 AMPK 就不會有太多活動，這意味著你不會干擾肌肉生長，這真的是一件非常非常好的事情。

Because you're not active in that local muscle, there is no more fatigue being generated in that local muscle.

因為你的局部肌肉沒有活動，所以該局部肌肉不會再產生疲勞。

Fatigue is an excellent stimulus of gains in some cases locally at the muscular level but fatigue after a certain point when your muscle is already well-trained is extra and it's no good and it kind of interferes with that growth cascade.

在某些情況下，疲勞對肌肉局部的生長有很好的刺激作用，但當你的肌肉已經訓練有素時，過了一定時間後的疲勞是額外的，它沒有好處，而且會干擾生長級聯。

So as soon as you're done training a muscle and you rest it, then it's really good that there's no more local fatigue summary.

是以，只要你完成了肌肉訓練，並讓它休息，那麼就不會再出現局部疲勞總結，這真的很好。

And lastly, there's no more depletion of glycogen in that muscle that you just trained.

最後，剛剛訓練過的肌肉不會再消耗糖原。

Glycogen is the internal storage of carbohydrate in your muscles and if your glycogen levels are very high, it actually works to unlock your ability to grow that muscle more.

糖原是碳水化合物在肌肉中的內部儲存，如果糖原水準很高，它實際上會釋放你的能力，讓肌肉長得更多。

If your glycogen levels are very low, very depleted, the probability that muscle growth machinery will activate as much in that muscle is quite substantially reduced.

如果你的糖原水準很低，消耗得很厲害，那麼肌肉生長機制在肌肉中激活的可能性就會大大降低。

So you're not depleting any more glycogen when you're not active anymore.

這樣，當你不再活動時，就不會消耗更多的糖原。

So for all of these reasons, resting a muscle for at least a few hours after you've trained it hard and rest can even involve like some light walking or something like that.

是以，基於以上原因，在你對肌肉進行了艱苦的訓練後，至少要讓肌肉休息幾個小時，休息時甚至可以進行一些輕微的散步或類似的活動。

It doesn't mean you just sit there, but even if you just sit there, it's probably pretty damn good for a bunch of these reasons to get that muscle growth stimulus really turned into actual muscle growth machinery activation, which will stay active for a few days and get you mega jacked.

這並不意味著你只是坐在那裡，但即使你只是坐在那裡，這可能也是非常好的，因為這些原因可以讓肌肉生長刺激真正轉化為實際的肌肉生長機械激活，從而在幾天內保持活躍，讓你的肌肉變得更加強壯。

Now that's what happens if you rest after you do weights.

這就是舉重後休息的結果。

What happens if you do cardio instead?

如果改做有氧運動會怎樣？

First, you can get more activity in the sympathetic nervous system than you otherwise would, which is spider flight.

首先，交感神經系統的活動會比原來更活躍，這就是蜘蛛飛行。

That scales with intensity.

這與強度有關。

If you do really easy cardio, you can actually have no sympathetic nervous system involved at all.

如果你做的是非常簡單的有氧運動，實際上交感神經系統根本不會參與其中。

If it's a really gentle walk, you can actually get further reductions and actually more parasympathetic activity with a light walk sometimes than even total rest on some conditions.

如果是非常輕微的散步，在某些情況下，輕微的散步甚至比完全休息還能進一步減少副交感神經的活動。

But if you're doing some inclined walking that's pretty tough, you're doing a step mill, you're doing the bicycle ergometer or anything that starts to get your heart rate much over 120, 140 plus beats per minute, the higher your heart rate goes and the tougher the cardio is, the more sympathetic nervous system activity occurs and that is not ideal for muscle growth promotion.

但是，如果你在做一些非常艱難的斜走運動，你在做臺階磨，你在做自行車測力計或任何開始讓你的心率超過每分鐘 120、140 多次的運動，你的心率越高，有氧運動越艱難，交感神經系統的活動就越多，這對促進肌肉生長並不理想。

You do get more blood flow to the muscles that are performing cardio.

在進行有氧運動時，你確實能讓更多的血液流向肌肉。

So if you just trained legs and you do cardio with your legs, you walk, there will be more blood flow through your legs, which is by itself not a terrible thing.

是以，如果你只是訓練雙腿，用雙腿做有氧運動，走路，那麼流經雙腿的血液就會更多，這本身並不是一件可怕的事情。

However, if you just train chest and then you go for a jog, because there's only so much blood in your body and because your legs are now taking up a lot more blood circulation, almost by definition, you're going to get a little bit less at least blood circulating from your heart to your chest and back.

但是，如果你只進行胸部訓練，然後去慢跑，因為你體內的血液只有這麼多，而且因為你的腿現在佔用了更多的血液循環，幾乎按照定義，你從心臟到胸部和背部的血液循環至少會減少一點。

And remember, blood flow to the muscles we just trained is generally a good thing, especially if it comes in with nutrients and so that's a bit of a downside right away.

請記住，血液流向我們剛剛訓練過的肌肉通常是件好事，尤其是在血液中含有營養物質的情況下。

In addition to that, there's one really dependable thing with cardio, especially more intense cardio as it scales up, is that the amount of blood flow to and from the GI tract substantially declines.

除此之外，有氧運動，尤其是強度更大的有氧運動有一個非常可靠的特點，那就是進出胃腸道的血流量會大大減少。

So hard cardio after lifting means there's just not a lot of blood flow going on between the GI tract and the muscles you just lifted for and so the feeding of them with nutrients and the promotion of those growth processes is going to be to some extent reduced.

是以，在舉重後進行劇烈有氧運動，意味著胃腸道和肌肉之間的血流量並不多，是以為肌肉提供營養和促進肌肉生長的作用會在一定程度上減弱。

Of course, anytime you activate a muscle and move it around, AMPK is active, but especially if you do it repetitively in a low-grade state, AMPK is activated by cardio reliably.

當然，只要你激活肌肉並活動它，AMPK 就會活躍起來，但特別是如果你在低級狀態下反覆做，AMPK 就會被有氧運動可靠地激活。

So if you're doing cardio after training, you get more AMPK activation in the local muscle.

是以，如果在訓練後進行有氧運動，就會在局部肌肉中激活更多的 AMPK。

It's not a system thing.

這不是系統的問題。

So if you just train biceps but you're doing cardio walking up an incline pretty fast, yeah, your biceps will be totally fine in that regard, but your quads after a quad session, if you go walking, they're going to have higher AMPK activity, which directly suppresses mTOR activity, which actually starts to trigger muscle growth.

是以，如果你只是訓練肱二頭肌，但你在做有氧運動時以相當快的速度斜著走，是的，你的肱二頭肌在這方面完全沒問題，但你的四頭肌訓練後，如果你去走路，它們會有更高的 AMPK 活性，這直接抑制了 mTOR 活性，實際上開始引發肌肉生長。

So you get less muscle growth triggering, which is not ideal.

是以，對肌肉生長的促進作用較小，這並不理想。

In addition to that, especially with harder cardio, you get local muscle fatigue generation.

除此之外，尤其是在進行強度較大的有氧運動時，局部肌肉會產生疲勞。

After you've just trained your calves and you start jogging, you continue to fatigue your calves and after just training them for hypertrophy, the ideal situation is to not fatigue them anymore, to get them to rest and recover and replete and grow, but now you're fatiguing them more, which is not ideal.

剛訓練完小腿，又開始慢跑，會讓小腿持續疲勞，而剛進行肥大訓練後，最理想的情況是不再讓小腿疲勞，讓它們休息、恢復、再充盈、再生長，但現在你卻讓它們更加疲勞，這並不理想。

And of course, we already talked about glycogen.

當然，我們已經談到了糖原。

The lower your glycogen, the worse it is for getting that growth process started.

糖原含量越低，就越不利於啟動生長過程。

If you continue to deplete your glycogen, it's an opportunity missed for putting more glycogen back in there.

如果您繼續消耗糖原，就會錯失重新攝入更多糖原的機會。

So further glycogen depletion for muscles you just trained at the local level is not ideal and that's what happens when you do cardio and deplete the muscle.

是以，對剛進行局部訓練的肌肉來說，進一步消耗糖原並不理想，這就是有氧運動消耗肌肉的後果。

Now again, if you did triceps but you're doing, you know, some kind of incline walking, you're not depleting glycogen from your triceps.

再說一遍，如果你做的是肱三頭肌運動，但你做的是某種斜走運動，你就不會消耗肱三頭肌的糖原。

These are only local things.

這些只是當地的情況。

But as you'll see in a minute, that means that especially after you train legs, maybe hard cardio isn't the best thing you could do.

但正如你馬上會看到的，這意味著尤其是在你進行腿部訓練後，也許劇烈的有氧運動並不是你能做的最好的事情。

So to sum all of this up, how do these state differences affect growth?

綜上所述，這些州際差異對經濟增長有何影響？

And really, the nearly ideal state after training for muscle growth and almost certainly strength development as well is kind of the opposite of all of the states that cardio promotes.

實際上，訓練後肌肉生長的近乎理想狀態，幾乎肯定也是力量發展的理想狀態，與有氧運動所促進的所有狀態恰恰相反。

Especially if you delay your post-workout meal or your post-workout shake and then it's doubly bad because then the GI tract circulation doesn't even get going.

特別是如果你延後了運動後進餐或運動後奶昔的時間，那就更糟糕了，因為這樣一來，胃腸道的循環根本無法啟動。

So what do I mean by that?

那我這麼說是什麼意思呢？

If you have to do 30 minutes of incline walking cardio and you just trained upper body, you can do that cardio and sip on a protein-carb-shake combo and at least you get that going, which is good.

如果你必須做 30 分鐘的斜走有氧運動，而你剛剛訓練了上半身，那麼你可以一邊做有氧運動，一邊啜飲蛋白質-碳水化合物-奶昔組合，至少你還能做這些運動，這很好。

But if you're doing like hard sprint intervals or jogging or a really crazy elliptical and you do that for 45 minutes after your week's workout, that's an extra 45 minutes that your biceps that you just trained are like, hey, when are we getting fed?

但是，如果你在一週的鍛鍊結束後做45分鐘的短跑、慢跑或非常瘋狂的橢圓機運動，那麼你剛剛訓練過的二頭肌就會覺得，嘿，我們什麼時候才能吃飽飯？

And your body's like, shut up and suffer.

你的身體就會說，閉嘴受罪吧。

Like a mini David Goggins pops out in your biceps and punches them in the face.

就像一個迷你版的大衛-戈金斯從你的二頭肌裡蹦出來，一拳打在他們臉上。

They're crying.

他們在哭泣

Their glasses are broken.

他們的眼鏡壞了。

They can't even find their glasses.

他們甚至找不到自己的眼鏡。

That's the situation you're leaving your biceps in, starved for nutrients.

這就是你讓你的二頭肌處於營養匱乏的狀況。

Not starved in the capital S.

不是餓死在大寫的 S 中。

Your biceps are going to die.

你的二頭肌會死的

They're not going to never grow again, but definitely not ideal.

它們不會再也長不出來了，但絕對不理想。

So if instead of probably sitting down or just chilling out and vibing and walking around slow and bebopping and having a meal, if instead of that, you're doing hard cardio and not a meal, you're definitely leaving some potential gains on the table.

是以，如果你不坐下來，或者只是放鬆一下、放鬆心情、慢悠悠地走來走去、蹦蹦跳跳地吃一頓飯，而是去做劇烈的有氧運動而不吃飯，那你肯定會在餐桌上留下一些潛在的收穫。

RP hypertrophy app comes with dozens of premium programs from two days of training per week all the way up to six days of training with specialized programs included for shoulders, arms, chest, back, legs, abs, and glutes.

RP hypertrophy 應用程序包含數十個高級訓練計劃，從每週兩天的訓練一直到六天的訓練，其中包括肩部、手臂、胸部、背部、腿部、腹肌和臀部的專門訓練計劃。

Each one with male and female options.

每個都有男性和女性選項。

You get them all and can use them as often as you like.

您可以獲得所有這些功能，並且可以隨意使用。

Even building off of them to make your own customized version for only about a dollar a day.

甚至可以在它們的基礎上製作自己的定製版本，每天只需大約一美元。

Click on the link in the description of this video to get started.

點擊視頻描述中的鏈接開始學習。

So from all of these scenarios, what is the biggest deal that's going to cost us the most potential muscle growth and how big of a deal is it?

那麼，在所有這些情況中，什麼才是會讓我們失去最大的肌肉增長潛力的最大交易呢？

A couple of things.

有幾件事。

The higher intensity of your cardio, the worse.

有氧運動強度越大，效果越差。

So if you're gasping for air after 30 minutes of cardio, like that will not promote muscle growth as much as it could.

是以，如果你做完 30 分鐘的有氧運動後就氣喘吁吁，那麼這樣做對肌肉生長的促進作用將大打折扣。

Cardio that uses the muscles you just trained is especially bad.

使用剛訓練過的肌肉進行有氧運動尤其不好。

So if you want to do some walking after an upper body workout, it's not a big deal.