SPARTAN科普 | 光跑步怎么够？两项训练帮你多方面提高自己！

每一位斯巴达勇士都希望在赛场上获得优异的成绩，并为此努力训练。可是你了解最正确的训练方法吗？2018英菲尼迪斯巴达勇士赛是一项风靡全球的障碍赛，障碍赛，顾名思义，不是单纯跑步就可以搞定的，那接下来的内容，就可以帮上大忙了！

力量训练

Strength Training

举重，也被称为力量训练或阻力训练，通常被认为是有氧运动的搭档。大多数人不会把力量训练看作是像跑步或伸展运动那样看自己健康非常重要的练习方式。科学家也不像研究耐力训练那样研究力量训练。

Weightlifting — also known as strength training or resistance training — is often thought of as the kid brother of cardio. Most people don’t see it as vital to their health in the same way as, say, running or stretching. Scientists don’t study it as much as they study endurance training.

当你告诉其他人你在跑步的时候，他们会说你是为了自己的健康。但是当你告诉他们你在练习力量时，他们会认为你是想要一个好身材。他们大错特错。力量训练是对你的健康、运动表现和生活质量来说最好的一项运动。我来告诉你这是为什么？

When you tell people you’ve started running, they’ll say you’re taking care of your health. Tell them you’ve started weightlifting, and they’ll say you’re taking care of your looks. They couldn’t be more wrong. Strength training is one of the best things you can do for your health, athletic performance, and quality of life. Here’s why.

1你需要力量训练让自己进入最佳状态

You Need Strength Training to Get into Your Best Possible Shape

如果你训练的大部分或全部都是耐力运动，比如跑步或游泳，那么你不会有很强的肌肉。如果你不增加肌肉，你就会有多余的脂肪。在没有过力量训练的情况下进行有氧运动的人，通常会发现自己陷入了瘦小的圈套中，他们体重健康，但体脂过多，肌肉量很少。

If your workouts consist mostly or entirely of endurance exercise such as running or swimming, you’re not going to build very much muscle. And if you don’t build muscle, you’re going to have excess fat as well. People who do cardio without resistance training often find themselves falling into the skinny-fat trap, in which they’re at a healthy weight, but nonetheless have excess body fat and very little muscle mass.

你的身体在合成代谢（组织分解）状态和分解代谢（组织分解）状态之间交替。理想状态下，当你处于合成代谢状态时，你想要锻炼肌肉，当你处于分解代谢状态时，你需要燃烧脂肪，这就需要你给身体肌肉一种合成代谢刺激。虽然当你第一次开始耐力训练时，你可能已经获得了一些肌肉，但通过耐力训练而来的肌肉都是短暂的。超过某种程度后，你必须进行力量训练。

Your body alternates between anabolic (tissue building) and catabolic (tissue breakdown) states. Ideally, you want to build muscle when you’re in an anabolic state and burn fat when you’re in a catabolic state, and that requires you to give your muscles an anabolic stimulus. While you may have gained some muscle when you first started endurance training, any muscle-building benefits of endurance training are short lived. Beyond a certain point, you have to be lifting weights.

力量训练的好处不仅仅在于改善你的身体成分。当你增加肌肉时，你会提高你的新陈代谢率。每增加一磅肌肉，你需要每天额外消耗7-10卡路里的热量去维持你的身体健康，并且在锻炼后每小时还要额外消耗5-20卡路里的热量。

The benefits of weight training go beyond improving your body composition. When you gain muscle, you raise your metabolic rate. For every pound of muscle you add, you burn an extra 7–10 calories per day just to maintain your body, as well as an extra 5–20 calories per hour when you work out.

举重还可以改善你身体的荷尔蒙环境。研究表明，力量训练，无论是单独或作为耐力训练的补充，都可以使睾酮升高多达50％，同时也降低应激激素皮质醇的水平。

Lifting weights also improves your body’s hormonal environment, often dramatically. Studies have shown that resistance training, either on its own or as an addition to endurance training, can raise testosterone by as much as 50 percent, while also lowering levels of cortisol, the stress hormone.

2力量训练会让你成为更好的运动员

Strength Training Will Make You a Better Athlete

让我们从显而易见的事实说起：力量训练让你更加强壮。能强多少？如果力量训练可以使肌肉质量增加50％，那么你可能会认为力量也会增加50％，但是你是错的。力量不仅取决于纯粹的肌肉质量，还取决于神经和技术因素。高级学员的体重通常是体重相似的初学者的两到三倍。这对运动员有明显的影响，其中包括障碍赛：举重选手将面临诸如攀爬，穿越猴棒和拉重物等挑战的巨大优势。

Let’s start with the obvious: strength training makes you stronger. How much stronger? If resistance training can increase your muscle mass by 50 percent, you might think that strength would also go up by 50 percent, but you’d be wrong. Strength depends not only on sheer muscle mass, but also neurological and technique factors. Advanced trainees are typically two to three times as strong as novice trainees of a similar weight. This has obvious carry over into athletic pursuits, including obstacle racing: a competitor who lifts weights will be at a huge advantage for challenges like climbing, traversing monkey bars, and pulling heavy objects.

对力量训练的一个普遍反对意见是，它会降低灵活性和灵活性。用一般的说法，它会让你“肌肉受限”。虽然这对于使用类固醇变得非自然巨大的健美运动员来说确实发生了，但研究表明，不会降低健康年轻人的灵活性，并且实际上改善了老年人的灵活性。

A common objection to strength training is that it reduces mobility and flexibility—in common parlance, that it will make you “muscle-bound.” While this does happen with bodybuilders who use steroids to become unnaturally huge, studies have shown that resistance training does not reduce flexibility in healthy young people and actually improved flexibility in the elderly.

移动性的定义与灵活性有点不同：它不仅仅是你的运动范围，而是你在整个运动范围内施加力的能力。换句话说，流动性是力量与灵活性的结合。其实很直观——需要使用助行器的老年人即使相对灵活，也不能很快移动。按照这个事实解释，力量训练明显提高了移动性，甚至比灵活性更多。

Mobility is defined a bit differently than flexibility: it’s not just your range of motion, but your ability to exert force throughout that range of motion. In other words, mobility is the combination of strength and flexibility. This makes intuitive sense—senior citizens who need to use a walker aren’t very mobile, even if they are flexible. By that definition, strength training clearly improves mobility even more than it improves flexibility.

许多运动员担心的另一个问题是力量训练会降低他们的耐力，反之亦然，像“肌肉束缚”的担心一样，这里有一些事实。一些涉及力量和耐力训练的肌肉适应是相互排斥的。但这只是当你专注于提升某个重量的重物时的一个极端的主要因素。如果你想成为一名优秀的马拉松选手，你不应该试图成为一名精英举重运动员，但是适量的力量训练，比如说每周两到三次训练，这样对耐力训练不会产生太大影响，特别是当你做这样的训练时，重量轻，重复次数多，它实际上可以提高你在耐力赛中的表现，包括像斯巴达勇士赛这样需要核心力量的赛事。

The other concern many athletes have is that strength training will reduce their endurance, or vice versa. Like the “muscle-bound” concern, there’s a grain of truth to this. Some of the muscular adaptations involved in strength and endurance training are mutually exclusive. However, this is only a major factor when taken to an extreme, and when you focus exclusively on lifting the heaviest possible weights. You shouldn’t try to become an elite powerlifter if you want to be a good marathon runner, but moderate amounts of resistance training—say, two or three sessions per week—won’t have much impact on endurance, particularly if you train with lighter weights and higher numbers of repetitions, and it will actually improve your performance in endurance events that include strength and power components, like Spartan races.

3力量训练会让你更健康

Strength Training Will Make You Healthier

举重可以帮助你塑造完美身形，让你成为更好的运动员，改善您的整体健康状况，甚至可以改善您的性生活。但它对你的健康有什么作用？事实证明，举重训练是健康生活的基础之一。

We’ve established that lifting weights will get you into shape, make you a better athlete, improve your overall well-being, and maybe even improve your sex life. But what does it do for your health? As it turns out, lifting weights is one of the fundamentals of a healthy life.

让我们从心血管健康开始。2017年的一项分析（综合了一系列其他研究的一项研究）得出结论：力量训练与单独的有氧训练相比，具有类似的心血管益处，并且力量训练和有氧训练的结合比任何一种单独的训练都好。

Let’s start with cardiovascular health. A 2017 meta-analysis (a study that synthesizes a bunch of other studies) concluded that resistance training has similar cardiovascular benefits to aerobic training alone, and combining resistance and aerobic training is better than either one on its own.

运动损伤风险如何？另一项分析得出结论，力量训练可提高骨密度，降低骨折风险，并改善骨质疏松症的多种危险因素，其程度高于有氧训练。

How about injury risk? Another meta-analysis concluded that resistance training improves bone density, lowers the risk of fractures, and improves multiple risk factors for osteoporosis, to a greater degree than aerobic training.

当然，健康的最终指标是预期寿命，通过这种措施，力量训练实际上是青春的源泉。一项研究发现，在老年人中，力量训练与死亡率降低46％有关，这意味着举重的人在研究期间死亡的可能性比不进行研究的人低46％。

Of course, the ultimate measure of health is life expectancy, and by that measure, strength training is practically the fountain of youth. One study found that among senior citizens, strength training was associated with a 46 percent reduction in all-causes mortality, meaning that people who lift weights were 46 percent less likely to die during the study compared to those who didn’t.

4走上力量之路

Get Started on the Path to Strength

你不需要每周训练五次，而且你不需要过重的举重练习。作为一名耐力运动员，无论如何你可能都会对轻量级重量做出更好的反应。你也不需要使用健身房中的所有设备，只需6到10次复合动作就可以开始进行剧中训练。以下是您可以在赛前两个月使用的两项锻炼：

You don’t need to start hitting the gym five times a week, and you don’t need to lift heavy. As an endurance athlete, you’ll probably respond better to lighter weights anyway. You also don’t need to use every piece of equipment in the gym—just six to 10 compound movements are plenty to start with. Here are two workouts you can use for your first two months：

Workout 1

硬拉，三组，每组8-12次

卧推，三组，每组8-10次

杠铃或划船，三组，每组12-15次

Deadlift, three sets of 8–12

Bench press, three sets of 8–10

Barbell or cable row, three sets of 12–15

Workout 2

杠铃蹲起，三组，每组8-10次

引体向上，三组，每组10-12次

颈前推举，三组，每组12-15次

Barbell squat, three sets of 8–10

Chin-ups, three sets of 10–12

Military press, three sets of 12–15

在这两种训练之间交替进行，每周两次或三次健身房训练即可，并在两组之间休息两三分钟。不久之后，你将会有一些额外的身体脂肪变成肌肉，增强你的骨骼，并提高你的完赛时间。而且，你也会看起来不错。

Alternate between these two workouts, hitting the gym two or three ways a week and resting two or three minutes between sets. Before long, you’ll be turning some of that extra body fat into muscle, strengthening your bones, and improving your race time. And yeah, you’ll also look good.

往期精彩

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