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- One of your mantras is if you want to look like an athlete, train like an athlete, and I think that's something really special that sets aside what you do
你的一個座右銘是，如果你想看起來像運動員，就像運動員一樣訓練。
from what a lot of other very well qualified people do.
我認為這真的很特別，讓你與許多其他非常有資格的人區分開來。
And in terms of the use of weights and resistance, whether or not it's body weight or weights in the gym or pulleys versus cardio, in terms of overall health, aesthetics, and athleticism,
在重量和阻力的使用方面，無論是體重還是健身房的重物或滑輪，相對於有氧運動。
is there a way that you could point to the idea that maybe people should be doing 50% resistance training and 50% cardio, maybe it's 70/30,
在整體健康、美學和運動能力方面，你能指出人們應該做 50% 阻力訓練和 50% 有氧運動的想法嗎？
maybe it's 30/70, and here I'm talking about the typical person who would like to maintain or maybe even add some muscle mass, probably in particular areas for most people,
也許是 70/30，也許是 30/70，這裡我談論的是典型的想要維持或甚至增加一些肌肉量的人。
as opposed to just overall mass, although we'll talk about that later, and people who want to maintain a relatively low body fat percentage and be in good cardiovascular health.
可能特別是對大多數人來說的某些區域，而不是整體質量，雖然我們稍後會談到。
What's the sort of contour of a basic program that anybody could think about as a starting place?
以及想要維持相對較低的體脂百分比並處於良好心血管健康狀態的人。
- I think it's like a 60/40 split, which would be leaning towards weight training, strength, and then the conditioning aspect be about 40%.
任何人都可以考慮作為起點的基本計劃的輪廓是什麼？
So if you look at it over a course of a training week, I mean, five days in a gym would be a great task.
我認為這就像 60/40 的分割，這會傾向於重量訓練、力量，然後調節方面約為 40%。
And obviously not in the gym, it could be done at home.
所以如果你看一個訓練週的過程，我的意思是，在健身房五天會是一個很好的任務。
But three days strength training, Monday, Wednesday, Friday, conditioning, Tuesday, Thursday, two days.
顯然不是在健身房，可以在家裡完成。
It's a pretty easy roundabout way to split that up, of course, depending upon training goals.
但三天力量訓練，週一、週三、週五，調節，週二、週四，兩天。
And as you said, the aesthetic goals like that will shift dramatically.
這是一個相當簡單的迂迴方式來分割，當然，取決於訓練目標。
But if you want to see the benefits of both, that's probably the effective dose for strength training and the effective dose for conditioning at the bare minimum level.
正如你所說，像那樣的美學目標會急劇轉變。
Again, being a much better performer conditioning wise, you're going to want to do more than that.
但如果你想看到兩者的好處，這可能是力量訓練的有效劑量和調節的有效劑量，在最低水平。
- And in terms of the duration of those workouts, what's your suggestion?
再次，成為一個更好的表現者，在調節方面，你會想要做更多。
I've been weight training for about 30 years, running for about 30 years, and mainly for health, and have found that if I work hard in the gym
在那些訓練的持續時間方面，你的建議是什麼？
or at resistance training for more than 60 minutes or so, it's very hard for me to recover.
我已經進行重量訓練大約 30 年了，跑步大約 30 年了，主要是為了健康。
I start getting colds, I start getting weaker from workout to workout.
我發現如果我在健身房或阻力訓練中努力超過 60 分鐘左右，我很難恢復。
But amazingly, at least to me, if I keep those workouts to about 10 minutes of warmup and 50, five zero minutes or so of really hard work
我開始感冒，我開始從一次訓練到另一次訓練變得虛弱。
for resistance training, and I keep the cardiovascular work to about 30 to 45 minutes, I feel great.
但令人驚訝的是，至少對我來說，如果我把那些訓練保持在約 10 分鐘的熱身和 50 分鐘左右的真正努力。
And I seem to make some progress, at least some place in the workout from workout to workout.
對於阻力訓練，我把心血管工作保持在約 30 到 45 分鐘，我感覺很好。
- Yeah, I mean, those are good numbers, 'cause those are kind of numbers that we usually preach.
我似乎取得了一些進步，至少在訓練的某個地方，從一次訓練到另一次訓練。
We try to keep our workouts to an hour or less, if possible.
是的，我的意思是，這些是好數字，因為這些是我們通常宣揚的那種數字。
Now, depending upon the split that you're following, if you're on a total body split, there's just going to be more that has to be done
我們試圖盡可能將我們的訓練保持在一個小時或更少。
in a given amount of time.
現在，取決於你遵循的分割，如果你在全身上下分割，在給定的時間內會有更多必須完成的事情。
And again, if you're training primarily for strength, that could prolong the workout, 'cause the longer rest time is in between sets.
再次，如果你主要為力量訓練，那可能會延長訓練，因為組間有更長的休息時間。
But in general, when you're not focused on that one aspect but the overall health picture, then you can get the job done in under an hour.
但總的來說，當你不專注於那一個方面而是整體健康圖景時，那麼你可以在一個小時內完成工作。
And again, I always say, on top of if if you want to look like an athlete, train like an athlete, is you can either train long or you can train hard,
再次，我總是說，除了如果你想看起來像運動員，就像運動員一樣訓練，你可以訓練很長時間，或者你可以訓練很努力。
but you can't do both.
但你不能兩者都做。
And I really believe that the focus for me, I have a busy life, I have a lot of other things that I do, believe it or not, and it's like,
我真的相信對我來說，重點是，我有一個忙碌的生活，我有很多其他事情要做，信不信由你。
I want to go hard and I want to get out.
我想努力訓練，我想出去。
And I find that my body also responds to that, and I think a lot of guys' bodies respond to that.
我發現我的身體也對此有反應，我認為很多人的身體對此有反應。
And particularly, as you start to get older, I think it's the length of the workout that actually causes more problems than the intensity of what you're doing.
特別是，當你開始變老時，我認為是訓練的長度實際上比你所做的強度造成更多問題。
Particularly, if you're warmed up properly, like you said, I've found personally that my warmup has had to become more of an integral part of my workout
特別是，如果你適當地熱身，就像你說的那樣，我個人發現我的熱身已經必須成為我訓練的一個更重要的部分。
than it ever has before.
比以往任何時候都多。
I could get in the gym when I was 20, and I'm going right over, I'm doing the one set, two sets, and I'm ready to go.
當我 20 歲時，我可以進入健身房，我直接過去，我做一組，兩組，我準備好了。
And I never do another workout warmup set for any of the other exercise I do the rest of the day.
我從來不會為我在那天剩下的時間做的任何其他運動做另一個訓練熱身組。
That's not true anymore.
這不再是真的了。
And I found that as long as I'm willing to sort of give myself a little bit of a warm up, the intensity is not what bothers me.
我發現只要我願意給自己一點熱身，強度不是困擾我的東西。
I'm very much in control of the weights that I use, and it doesn't bother me.
我非常控制我使用的重量，它不會困擾我。
But if I start to go pretty long, I start to feel achy, or I start to have problems.
但如果我開始訓練很長時間，我開始感到疼痛，或者我開始有問題。
So again, depending upon age, that also plays a factor in the length.
所以再次，取決於年齡，這也在長度方面起著作用。
But again, I think everybody can achieve on a standard program, can achieve the results that they want within an hour.
但再次，我認為每個人都可以在標準計劃上實現，可以在一個小時內實現他們想要的結果。
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- One of your mantras is if you want to look like an athlete, train like an athlete, and I think that's something really special that sets aside what you do
你的一個座右銘是，如果你想看起來像運動員，就像運動員一樣訓練。
from what a lot of other very well qualified people do.
我認為這真的很特別，讓你與許多其他非常有資格的人區分開來。
And in terms of the use of weights and resistance, whether or not it's body weight or weights in the gym or pulleys versus cardio, in terms of overall health, aesthetics, and athleticism,
在重量和阻力的使用方面，無論是體重還是健身房的重物或滑輪，相對於有氧運動。
is there a way that you could point to the idea that maybe people should be doing 50% resistance training and 50% cardio, maybe it's 70/30,
在整體健康、美學和運動能力方面，你能指出人們應該做 50% 阻力訓練和 50% 有氧運動的想法嗎？
maybe it's 30/70, and here I'm talking about the typical person who would like to maintain or maybe even add some muscle mass, probably in particular areas for most people,
也許是 70/30，也許是 30/70，這裡我談論的是典型的想要維持或甚至增加一些肌肉量的人。
as opposed to just overall mass, although we'll talk about that later, and people who want to maintain a relatively low body fat percentage and be in good cardiovascular health.
可能特別是對大多數人來說的某些區域，而不是整體質量，雖然我們稍後會談到。
What's the sort of contour of a basic program that anybody could think about as a starting place?
以及想要維持相對較低的體脂百分比並處於良好心血管健康狀態的人。
- I think it's like a 60/40 split, which would be leaning towards weight training, strength, and then the conditioning aspect be about 40%.
任何人都可以考慮作為起點的基本計劃的輪廓是什麼？
So if you look at it over a course of a training week, I mean, five days in a gym would be a great task.
我認為這就像 60/40 的分割，這會傾向於重量訓練、力量，然後調節方面約為 40%。
And obviously not in the gym, it could be done at home.
所以如果你看一個訓練週的過程，我的意思是，在健身房五天會是一個很好的任務。
But three days strength training, Monday, Wednesday, Friday, conditioning, Tuesday, Thursday, two days.
顯然不是在健身房，可以在家裡完成。
It's a pretty easy roundabout way to split that up, of course, depending upon training goals.
但三天力量訓練，週一、週三、週五，調節，週二、週四，兩天。
And as you said, the aesthetic goals like that will shift dramatically.
這是一個相當簡單的迂迴方式來分割，當然，取決於訓練目標。
But if you want to see the benefits of both, that's probably the effective dose for strength training and the effective dose for conditioning at the bare minimum level.
正如你所說，像那樣的美學目標會急劇轉變。
Again, being a much better performer conditioning wise, you're going to want to do more than that.
但如果你想看到兩者的好處，這可能是力量訓練的有效劑量和調節的有效劑量，在最低水平。
- And in terms of the duration of those workouts, what's your suggestion?
再次，成為一個更好的表現者，在調節方面，你會想要做更多。
I've been weight training for about 30 years, running for about 30 years, and mainly for health, and have found that if I work hard in the gym
在那些訓練的持續時間方面，你的建議是什麼？
or at resistance training for more than 60 minutes or so, it's very hard for me to recover.
我已經進行重量訓練大約 30 年了，跑步大約 30 年了，主要是為了健康。
I start getting colds, I start getting weaker from workout to workout.
我發現如果我在健身房或阻力訓練中努力超過 60 分鐘左右，我很難恢復。
But amazingly, at least to me, if I keep those workouts to about 10 minutes of warmup and 50, five zero minutes or so of really hard work
我開始感冒，我開始從一次訓練到另一次訓練變得虛弱。
for resistance training, and I keep the cardiovascular work to about 30 to 45 minutes, I feel great.
但令人驚訝的是，至少對我來說，如果我把那些訓練保持在約 10 分鐘的熱身和 50 分鐘左右的真正努力。
And I seem to make some progress, at least some place in the workout from workout to workout.
對於阻力訓練，我把心血管工作保持在約 30 到 45 分鐘，我感覺很好。
- Yeah, I mean, those are good numbers, 'cause those are kind of numbers that we usually preach.
我似乎取得了一些進步，至少在訓練的某個地方，從一次訓練到另一次訓練。
We try to keep our workouts to an hour or less, if possible.
是的，我的意思是，這些是好數字，因為這些是我們通常宣揚的那種數字。
Now, depending upon the split that you're following, if you're on a total body split, there's just going to be more that has to be done
我們試圖盡可能將我們的訓練保持在一個小時或更少。
in a given amount of time.
現在，取決於你遵循的分割，如果你在全身上下分割，在給定的時間內會有更多必須完成的事情。
And again, if you're training primarily for strength, that could prolong the workout, 'cause the longer rest time is in between sets.
再次，如果你主要為力量訓練，那可能會延長訓練，因為組間有更長的休息時間。
But in general, when you're not focused on that one aspect but the overall health picture, then you can get the job done in under an hour.
但總的來說，當你不專注於那一個方面而是整體健康圖景時，那麼你可以在一個小時內完成工作。
And again, I always say, on top of if if you want to look like an athlete, train like an athlete, is you can either train long or you can train hard,
再次，我總是說，除了如果你想看起來像運動員，就像運動員一樣訓練，你可以訓練很長時間，或者你可以訓練很努力。
but you can't do both.
但你不能兩者都做。
And I really believe that the focus for me, I have a busy life, I have a lot of other things that I do, believe it or not, and it's like,
我真的相信對我來說，重點是，我有一個忙碌的生活，我有很多其他事情要做，信不信由你。
I want to go hard and I want to get out.
我想努力訓練，我想出去。
And I find that my body also responds to that, and I think a lot of guys' bodies respond to that.
我發現我的身體也對此有反應，我認為很多人的身體對此有反應。
And particularly, as you start to get older, I think it's the length of the workout that actually causes more problems than the intensity of what you're doing.
特別是，當你開始變老時，我認為是訓練的長度實際上比你所做的強度造成更多問題。
Particularly, if you're warmed up properly, like you said, I've found personally that my warmup has had to become more of an integral part of my workout
特別是，如果你適當地熱身，就像你說的那樣，我個人發現我的熱身已經必須成為我訓練的一個更重要的部分。
than it ever has before.
比以往任何時候都多。
I could get in the gym when I was 20, and I'm going right over, I'm doing the one set, two sets, and I'm ready to go.
當我 20 歲時，我可以進入健身房，我直接過去，我做一組，兩組，我準備好了。
And I never do another workout warmup set for any of the other exercise I do the rest of the day.
我從來不會為我在那天剩下的時間做的任何其他運動做另一個訓練熱身組。
That's not true anymore.
這不再是真的了。
And I found that as long as I'm willing to sort of give myself a little bit of a warm up, the intensity is not what bothers me.
我發現只要我願意給自己一點熱身，強度不是困擾我的東西。
I'm very much in control of the weights that I use, and it doesn't bother me.
我非常控制我使用的重量，它不會困擾我。
But if I start to go pretty long, I start to feel achy, or I start to have problems.
但如果我開始訓練很長時間，我開始感到疼痛，或者我開始有問題。
So again, depending upon age, that also plays a factor in the length.
所以再次，取決於年齡，這也在長度方面起著作用。
But again, I think everybody can achieve on a standard program, can achieve the results that they want within an hour.
但再次，我認為每個人都可以在標準計劃上實現，可以在一個小時內實現他們想要的結果。