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最适宜的每周锻炼频率 – 译学馆
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最适宜的每周锻炼频率

How Many Times a Week Should I Workout?

你可能听过哥们姐们说
You might have heard your bros and broettes say
恢复期更为重要
that recovery days are more important
每天都锻炼并不好
and working out every day is bad.
但有些哥们儿却笃信每天锻炼有好处
But some bros religiously believe in the value of training daily.
所以 确切地讲每周应该实际锻炼多少次呢
So, exactly how many times should you actually work out per week?
当然 休息日是很重要的
Certainly, rest days are important
毕竟 力量与肌肉生长相适应的过程并不发生在健身房里
After all, strength and growth adaptations do not occur in the gym,
而是发生在你的睡眠和恢复期
rather during your sleep and recovery.
但如果你只是一边在跑步机上步行两小时
But if you’re only walking on a treadmill for two hours
一边在手机上看肥皂剧
while watching telenovelas on your phone
那么休息可能没有那么重要
rest probably won’t matter much then.
另一方面
On the other end,
如果你竭尽全力举起自己的极限重量
if you’re busting your booty lifting the heaviest weights possible
每次锻炼中都达到极限次数
for as many times as possible each workout
休息的确很有必要
rest indeed is necessary
重要的是
Factor that matter is
当你决定应该多久去一次健身房时
when deciding how often you should go to the gym,
你首先要考虑日常锻炼中的两件事:
you need to fisrt consider two things about your workout routine:
强度 也就是你所推举重物的重量
the intensity,aka the heaviness of the weights you are moving
运动量 即你的运动强度乘运动次数与组数
and volume, aka your intensity times reps and sets.
调整三个因素中任意一个时 另外两个因素会受影响
When adjusting any of these three factors, you will affect the other two.
这将会改变你对
and consequently will change the answer
每周应该训练多少次的想法
to how many times you should be training per week.
你需要考虑一下
You have to ask,
“首先你要在健身房做些什么”
“ What are you doing in the gym in the first place? ”
如果你要做很多高强度损伤型训练
If you do a lot of high intensity failure type training
那么你当然应该更频繁地休息
then certainly you should rest more often
对于力量为目标的训练
In terms of strength goals,
你通常会举很重的重物 这样就会很疲惫
you’ll typically lift very heavy weights, thus become fatigued
并且需要更长的恢复期
and demand more recovery.
就增肌而言 运动量是肌肉增长的根本因素
In terms of building muscle, volume is the ultimate factor dictating growth.
如果你熟悉我的训练组合视频
And if you’re familiar with my reps and sets video,
你可能会有印象
you might have the impression
更多的运动量确实意味着更大的增肌量
that more volume will indeed mean more gains.
但是 运动量越多不见得总是好的
Unfortunately,more is not always better.
当运动量增加 你的疲劳水平会上升
As you ramp up volume,your fatigue levels will raise
正如它随高强度训练上升一样
just as it does with high intensity training
如果你没有足够的休息
If you forgo adequate rest,
你的身体会超负荷 疲劳会加重 表现会受影响
your body begins over reaching where fatigue increases and performance suffers continue
持续的不休息 并且过度的训练
Continue to avoid rest and you begin overtraining,
在某种程度上你甚至可能会很开心
at which point you’ll be happy to even be
仍有足够精力拿起勺子去吃早饭
energized enough to pick up your spoon toeat breakfast!
一些研究表明运动量是有极限的
Some studies also show that a threshold of volume exists,
也就是从某种角度来说
meaning that at a certain point,
增加更多运动量对你并不会有任何好处
adding more volume isn’t going to do youany good anyway.
更不用说疼痛感
Not to mention soreness,
它会轻易削弱你的表现
which can easily cut down your performance.
这也就是说 通常
All this being said, typically,
训练间需要间隔48小时的休息 研究表明
you want 48 hours of rest in between training, as studies
肌肉蛋白合成将在此时间正常进行
do show that muscle protein synthesis will run its course in this timeframe.
但是这不意味着你
but,that doesn’t mean
在休息的时候必须完全忽略健身
you have to skip the gym entirely during rest.
一种更流行的最大限度恢复及训练方式
One of the more popular ways of maximizing recovery and training
是通过 “肌肉群专项训练”
is through a “ bro split.”
你一天锻炼肌肉群的一部分
You’re training a subset of muscle groups on one day
然后第二天锻炼不同的部分
and then any different subsets the next day the
目的是在训练一组肌肉的同时放松其他肌肉
the intention is to rest one set of muscles while training the others
通常来说 专项训练涉及到将拉伸运动
generally bros splits involve splitting your “ pull ” movements,
如引体向上 背部运动
like pull-ups and back rows,
与“推举运动” 比如卧举 肩部推举分开进行
from your “pushes,” such as bench and shoulder presses.
两种训练间做踢腿运动 或至少尝试一下
And somewhere in between you throw in legs or… at least try.
通常这需要每周持续4至5天的锻炼
Typically,this will result into training 4-5 days per week,
使每处肌肉群至少锻炼2次
allowing you to hit each muscle group at least twice,
这被研究证明是最理想的运动量
which research has shown to typically be the optimal amount.
但这并不意味着全身锻炼没有作用
But this doesn’t mean full body workoutsdon’t work.
只要注意你的疲劳度并且合理的休息
Just be mindful of your fatigue and rest accordingly.
专项训练也不能对疲劳免疫
Bro Splits are not immune to fatigue neither,
因此 你应该花更多时间休息
thus, you should take more rest days or change
或者将强度或运动量调整至合适的状态
the intensity or volume of your training whenyou see fit.
如果你只是对研究结果感兴趣 下面是细节分解
If you’re just interested in the research,then here’s a breakdown:
一般而言 研究结果认为
Generally,the studies tend to agree
训练的中等强度大致在
that training at a moderate intensity between 60
一组训练最大强度的60-75%
to 75 % of your one rep max,
每天每组肌群最多四组 每组8至12次
with roughly 4 sets of 8-12 reps of each muscle group, two
一周两次或者最多三次
times a week with some exceptions for three times,
对增肌是最好的
will be best for muscle gains.
至于肌肉力量 以稍高的强度训练
For muscle strength, training at a slightly high intensity
即每组训练最大强度的80-90%
of 80-90 % of your one rep max per muscle group
每组肌肉练4至8组
with a range of four to eight sets per muscle group
每周两次适合大部分人群
two times a week will suit the majority of the population.
大概是每周四次 作为一个专项练习
And that’s roughly 4 times a week on a split.
同样的 调整低强度运动的天数
Also,adjusting some days of low intensity training,
减少运动负荷 也是最有效的疲劳恢复法
aka Deloads is best practice for fatigue recovery.
初级和中级举重运动员更容易
Beginners and intermediate lifters also tend
避免更高频度的训练
to be able to get away with higher frequency training
而优秀运动员或长期举重选手 会因为有更多的恢复期受益
while elite athletes or long-term lifters can benefit from more recovery.
所以老实说 训练的次数
So honestly, the amount of times you train
会因人而异
can vary quite a lot from person to person.
视情况而定
It… just… depends.
在一天结束的时候
At the end of the day,
根据你的生活方式和你的亲身体验
it will depend on your lifestyle and your own experimentations.
测试一下 听从你身体的感受
Test things out, listen to your body,
采取能够达到你最好训练效果的训练频率
and go with the frequency that gives you the best results.
记得在下面的评论中分享你关于训练频率的想法
And share your thoughts on training frequenciesin the comments below. Like,
如果你喜欢这个节目的话 记得分享和评论
share, and subdibbledo if you enjoyedthe video.
最后 谢谢观看
As always, thank you for watching!

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视频概述

本节目关于如何更有效的运动,通过影响的三个因素,频率,强度和运动量做了充分地解释,有利于锻炼者汲取经验,合理锻炼

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视频来源

https://www.youtube.com/watch?v=FY5O607L08k

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