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睡眠对增肌和减脂的影响

How Sleep Affects Your Gains (And How To Get More Of It!)

If there’s one aspect of building muscle and losing fat that’s most underrated,
如果增肌和减肥时有一个方面最容易被低估
it’s definitely sleep.
那肯定是睡眠
According to a recent poll by the National Sleep Foundation,
据国家睡眠基金会最近的一项调查
roughly 63 percent of Americans say they aren’t getting sufficient sleep during the week.
大约63%的美国人说他们在工作日睡眠不足
And the impact this has on your gains is likely
这对你锻炼效果的影响可能
much worse than you think.
比你想象的要糟糕得多
In fact, sleep may be the exact reason
实际上 睡眠或许正是
why others seem to progress faster than you are,
别人进步比你快的原因
and why you just aren’t seeing the results you were hoping for
这也是为何 尽管你努力了
despite putting in the work.
却没得到你所预期的效果
The findings of a 2010 study by the American College of Physicians for example,
例如 美国医师协会2010年的一项研究结论
helps put this into perspective.
便客观地分析了上述问题
Researchers split subjects into two groups.
研究人员将被试对象分成两组
One that slept eight and a half hours per night,
一组每晚睡八个半小时
which is within the range of what most experts recommend,
这也是大多数专家推荐的睡眠时长
and another group that slept only five and a half hours per night,
另一组则每晚只睡五个半小时
which has noted earlier is pretty common nowadays.
即前面提到的 如今很普遍的睡眠时长
Both groups were then put on a regulated calorie deficit for two weeks.
之后两周 两组人员都要常规减少卡路里摄入
The result, well as expected,
结果不出所料
both groups lost the same amount of weight
两组人减轻了同样的重量
given that calorie deficit was equated for.
因为他们减少摄入的卡路里相同
But what’s interesting is that of the weight they lost,
但有趣的是 减轻的体重里
the sleep deprived group lost 60 percent more muscle mass,
缺乏睡眠组相比充足睡眠组
and 55 percent less fat than the group that got adequate sleep,
多流失了60%的肌肉 少减去了55%的脂肪
therefore indicating that sleep seems to have a powerful effect on
因此可得出结论 睡眠不仅对肌肉的
not only muscle recovery, growth and retention,
修复 增长及保持影响重大
but also fat loss.
对减脂也意义非凡
Although the researchers didn’t test why exactly this was the case,
尽管研究者尚未证实其确切原因
other research does provide some insights.
但其它研究提供了一些深刻见解
For instance, a recent 2018 paper from the journal of Science Advances
例如 《科学进展》杂志 2018年发表的一篇论文
analyzed the effects of one night of no sleep on 15 young men.
分析了一夜不眠对15个年轻男性的影响
After the sleepless night,
一夜未眠之后
their muscles already showed signs of increased protein breakdown.
他们的肌肉出现了蛋白质分解加剧的迹象
And their fat tissue on the other hand had elevated
另一方面他们的脂肪组织中
levels of proteins and metabolites
蛋白质和代谢物的水平有所升高
that are involved in promoting fat storage,
这将会进一步促进脂肪储备
which may explain the results we found in the previous study.
这也许可以解释前面的研究结果
And to make matters worse it’s also well known that
可更糟糕的是 众所周知
sleep deprivation causes a decrease in anabolic hormones like testosterone.
睡眠不足会导致合成代谢类激素 如睾酮的减少
In fact, a 2015 paper found that
事实上 2015年的一篇论文发现
day-to-day testosterone levels were significantly decreased by 10 to 15 percent
连续一周每晚睡眠不足5小时的年轻男性
in young man who underwent just one week of sleep restriction to five hours per night.
日常的睾酮水平显著降低了10%到15%
At that to the fact multiple papers have also found
事实上 很多论文也发现
that being sleep-deprived negatively impacts worker performance
睡眠不足不利于日后的训练表现
since the body tends to give up when it would otherwise
因为身体本可以正常地推进训练
normally be physically capable of pushing further.
但睡眠不足 身体则会打退堂鼓
You can see just how much of an impact sleep has on your gains.
可以看出睡眠对你的锻炼效果影响有多大了吧
But just how much should you sleep in order to best support your muscle growth and fat loss efforts?
那么睡多久才对增肌和减脂最有益呢?
Well although this will vary individually,
虽然这因人而异
I suggest sticking with the American Academy of Sleep Medicine’s recommendation
但我建议遵循美国睡眠医学学会的建议
of getting roughly 7 to 9 hours of sleep per night
每晚大约7到9个小时的睡眠
with more active individuals requiring closer to the higher end
爱运动的人睡眠时长应尽量达到9小时
or even slightly above this range.
甚至可以略高于9个小时
So if you haven’t been sleeping enough according to this,
如果你没有睡够上述的时长
I’d highly suggest you make an effort to do so
我强烈建议你为了增肌和减脂
for the reasons previously discussed.
努力保证充足睡眠
And although research does suggest that
尽管 研究表明
daytime naps may be beneficial to increase total sleep duration,
在睡眠缺乏无可避免之时
during periods where inadequate sleep is unavoidable.
白天小睡也可能有助于增加总睡眠时间
They should not be used as a regular substitute for nighttime sleep,
但是并不能总靠白天的睡眠替代夜晚睡眠
since it just doesn’t provide quite the same effects.
因为两者的效果不同
The next best thing you can do though which is beneficial
无论是否有充足的睡眠
regardless of if you can get enough sleep or not
另一件你能做的最有益的事情是
is to improve the quality of your sleep.
提高睡眠质量
And in order to best do this,
为了更好地提高睡眠质量
there’s a couple things that research suggests is optimal.
研究表明有几件事情是最佳做法
Coming in on top is improving your sleep hygiene,
首先是要改善睡眠卫生
which a few papers have shown to be effective at
有几篇论文已经证明
reducing the time required to fall asleep and improve sleep quality.
它能有效减少入睡时间并提高睡眠质量
Some recommended strategies to implement this include
建议采取的一些提高睡眠质量的策略包括
avoiding any electronic use for at least 30 minutes before bed.
至少在睡前30分钟内避免使用电子产品
Using your bedroom strictly for sleep and where the magic happens.
卧室只用于睡觉和性爱
And having a consistent sleep/wake schedule everyday.
每天保持一致的作息时间
Aside from this, another big thing you could do is
除此之外 还有一件重要的事是
avoid ingesting caffeine shortly before bed.
避免在睡前摄入咖啡因
One 2013 paper from the Journal of Clinical Sleep Medicine
《临床睡眠医学杂志》一篇2013年的论文表明
actually found that moderate caffeine ingestion 6 hours before sleep
睡前6小时摄入一定量的咖啡因
reduced total sleep time by 41 minutes.
总睡眠时间可减少41分钟
Whereas moderate caffeine ingestion just 3 hours before sleep
而在睡前3小时摄入一定量的咖啡因
reduced total sleep time by 63 minutes.
总睡眠时间将减少63分钟
Meaning that for those working out late in the evening
这意味着对那些深夜锻炼的人来说
you’ll probably want to avoid taking pre-workout
也许得避免锻炼前吃咖啡因含量较高的
or anything with a relatively high amount of caffeine.
能量补充食品或任何类似的食物
But all in all, the biggest takeaway from all of these studies is that
但总而言之 所有研究中最重要的一点是
nothing beats making sure your heads is on your pillow for enough hours each night.
没什么比每晚保证你的脑袋躺在枕头上足够的时间更重要
So although you may be getting by just fine on less and optimal sleep,
虽然短时间高质量的睡眠也能让你状态不错
you’re likely doing a disservice to your hard-earn gains in the gym.
但你会失去你在健身房苦练的成果
That’s pretty much it for the video.
这就是视频的全部内容
I hope you enjoyed it and found it useful.
希望你能喜欢并且对你有帮助
To sum everything up for you here are
给你总结一下
the main points you want to keep in mind.
你需要记住的要点是
It’s the often overlooked factors like sleep
那些你经常忽视的因素 例如睡眠
that really are what make all the difference
才真正决定了
in terms of how fast you progress and how fast you can transform your body.
你的进步和身材塑形的快速
And if you’re looking for an all-in-one evidence-based program
如果你想寻找一个循证的综合方案
that shows you exactly how to optimize these factors along with their training and nutrition
你可以通过锻炼和营养补充去优化这些因素
such as you can build muscle and lose fat as quickly as possible.
以便能用最快的速度去增肌和减脂
Then what you can do is simply head on over to BUILTWITHSCIENCE.COM
你可以点开BUILTWITHSCIENCE.COM
and take my starting point analysis quiz
完成我的初始问卷
which will determine what program and what approach is best for you.
获得最适合您的方案或策略
Anyways, as always if you haven’t already and I’d really appreciate a follow on Instagram.
最后 欢迎关注我的Instagram
I’ll post a lot more informative content and videos on there
我会在这发布更多有用的内容和视频
which I think a lot of you will find useful.
我相信你们也会觉得有帮助
And if you enjoy this video
如果喜欢这个视频
then please don’t forget to give it a like, leave a comment down below, subscribe to the channel
别忘了点赞评论关注
and turn on notifications from my channel as well as.
同时也请打开我这个频道的通知
This all really does help me out and I really appreciate it.
这将会帮到我 非常感谢
Thank you so much for watching everyone.
非常感谢观看
And thank you so much for your continued support,
非常感谢大家一直以来的支持
it really does mean the world to me.
这对我意义非凡
I’ll see you next time.
我们下期再见

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视频概述

论睡眠对健身达人的重要性,在增肌减脂方面的影响

听录译者

Hlq

翻译译者

审核员

审核员GURU

视频来源

https://www.youtube.com/watch?v=fVbbUhRHlh8

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