160秒一天医生远离我

There is an old Italian proverb that reads “One apple a day keeps the doctor away.” I took the liberty to substitute the apple with 160 seconds. Let me tell you why I did so.

意大利有句古老的谚语：“一天一个苹果，医生远离我”。 我冒昧地用 160 秒代替了苹果。 让我告诉你我为什么这样做。

The Upsides and the Downsides of Technology

技术的优点和缺点

Over the past decades the continuous technology innovations have gradually and constantly made our lives easier, to the point that today we can pursue most of our activities comfortably from home, without lifting our rear ends from the chair or the couch. The first huge innovation I recall from several decades ago was the introduction of the remote control for our TV sets which saved us from standing up and walking to the device every time we wanted to change channel. Since that change, everything started to have its own remote control, from the garage door to the air conditioner.

在过去的几十年中，不断的技术创新逐渐使我们的生活变得更轻松，以至于今天我们可以在家中舒适地进行大部分活动，而无需将屁股从椅子或沙发上抬起。 我记得几十年前的第一个巨大创新是为我们的电视机引入了遥控器，这使我们不必在每次想要更换频道时都站起来走到电视机前。 从那次改变开始，从车库门到空调，一切都开始有了自己的遥控器。

Then came the internet, which led to further changes in our lifestyle. Initially the introduction of emails saved us from going to the post office and today almost everything we do: work, study, shop, and even our social interactions may happen online, while we sit in front of a screen or lie on a couch with a mobile device in our hand.

随后而来的是互联网，它促使了我们生活方式的进一步变化。 最初，电子邮件的引入使我们免于去邮局，而今天我们所做的几乎所有事情：工作、学习、购物，甚至我们的社交互动都可能发生在网上，而我们就坐在屏幕前或躺在沙发上，拿着我们手中的移动设备。

All this simplifies our lives and optimizes our time, and now we can accomplish so many different things in one day and we are connected in real time with co-workers, friends, and family worldwide. Those are indeed huge improvements that made our lives easier and the world smaller.

所有这一切都简化了我们的生活并优化了我们的时间，现在我们可以在一天内完成许多不同的事情，并且我们与世界各地的同事、朋友和家人实时联系。 这些确实是巨大的进步，让我们的生活更轻松，世界更小。

However, every coin has two sides.

然而，凡事皆有利弊。

All these technological innovations made us more and more physicallyinactive1, 2. Most of us spend the majority of the waking hours seated, and this leads to several risk factors, as physical inactivity impairs cardio-metabolic health and it is estimated to cause 16% of all deaths, largely through cardiovascular disease3, 4.

所有这些技术创新使我们的身体活动越来越少1, 2. 大多数人在清醒的时间都是坐着的，这会导致一些风险因素，因为缺乏身体活动会损害心脏代谢健康，据估计， 16% 的死亡因此引起，主要是心血管疾病造成的 3, 4 .

Also, our posture and ability to move well are negatively affected by the increasing number of hours we spend seated. Our ankle, hip, and t-spine mobility degrade; our hips flexors and extensors shorten; our midsection weakens; the physiological curves of our spine alter; etc. In short, bad things happen.

此外，我们坐着的时间越来越多，对我们的姿势和运动能力产生负面影响。 我们的脚踝、臀部和 T 脊椎活动度下降； 我们的臀部屈肌和伸肌缩短； 我们的腹部变弱了； 我们脊椎的生理曲线发生变化； 等等。简而言之，坏事发生了。

NEAT, an Often Overlooked Factor

NEAT，一个经常被忽视的因素

What my body was missing during the lockdown was the non-exercise activity thermogenesis (NEAT) which is the energy we use for everything we do when we are not sleeping or exercising. Walking our children to school or our dog to the park, walking up and down the stairs, doing some housekeeping work, etc. are all activities that burn calories, and more than we can imagine.

封锁期间，我的身体缺少的是运动活动生热作用 (NEAT)，这是我们在不睡觉或不运动时所需的一切所用的能量。 送孩子上学或遛狗去公园、上下楼梯、做家务等都是消耗卡路里的活动，而且比我们想象的还要多。

A large epidemiological study2 estimated that, in order to counteract the effects of prolonged sitting, a person needs to exercise for 60-75 minutes per day at moderate intensity. However, recent papers by Kim et al.7 and Akins et al.8 reported that 60 minutes of running at moderate intensity failed to improve postprandial lipemia following several days of sitting for 13.5-h/day. Postprandial lipemia is a rise in blood triglycerides after meals that research has shown to be correlated with increased risk of progression of coronary artery disease and carotid intimal thickness. The bottom line is that exercising for about one hour isn’t alone enough to counterbalance the negative effects of prolonged daily inactivity and sitting.

一项大型流行病学研究 2 估计，为了抵消久坐的影响，一个人每天需要以中等强度锻炼 60-75 分钟。 然而，最近 Kim 等人 7 和 Akins 等人 8 的论文报道，在每天坐 13.5 小时后，以中等强度跑步 60 分钟未能改善餐后血脂。 餐后血脂是饭后血液甘油三酯升高，研究表明这与冠状动脉疾病发展风险和颈动脉内膜厚度增加有关。 最重要的是，仅锻炼一小时左右不足以抵消长时间不活动和久坐的负面影响。

Interrupted Sedentariness

久坐不动

How can we enjoy all the comforts of our modern and technologically enhanced lifestyle and at the same time avoid its downsides on our health? One interesting approach is to interrupt our prolonged sitting with periodic bouts of exercise throughout the day. Recent research has found that walking for 1-3 min every 15-30 min has improved postprandial glucose metabolism on the day of the 1-3 min bouts, and postprandial lipemia to on the following day9. An improved glucose metabolism fights abrupt increases in blood sugar levels, reduces the conversion of glucose into triglycerides, stabilizes our energy levels, and minimizes the typical drowsiness we tend to feel after a meal.

我们如何才能在享受技术提升后的现代生活方式带来的所有舒适的同时避免它对健康的不利影响？ 一种有趣的方法是通过全天定期锻炼来打断我们长时间地坐着。 最近的研究发现，每 15-30 分钟步行 1-3 分钟可以改善当天1-3 分钟后的餐后葡萄糖代谢，并改善第二天的餐后血脂9。 改善的葡萄糖代谢可以对抗血糖水平的突然升高，减少葡萄糖向甘油三酯的转化，稳定我们的能量水平，并最大限度地减少我们在饭后容易感到的典型嗜睡。

Power Rules!

力量法则！

But what if, in place of interrupting our prolonged inactivity and sitting with a few minutes of walking, we did it with a few very short bouts of sprints performed at maximal power? Very brief exercise performed with maximal power is capable of activating a large portion of the body muscle mass and activates both type I and type II muscle fibers and all this happens with very little fatigue, which allows for multiple sprints to be performed with a relatively short rest in between.

但是如果我们不是打断我们长时间的不活动且久坐后步行几分钟，而是通过以最大功率进行的几次非常短的冲刺来做到这一点呢？ 以最大功率进行的非常短暂的运动能够激活身体的大部分肌肉质量并激活 I 型和 II 型肌纤维，所有这一切都在几乎没有疲劳的情况下发生，这允许在相对较短的时间内进行间歇休息相对较短的多次冲刺。

A couple of months ago Pavel shared an interesting paper with Brett Jones and me which gave me the idea upon which I based the protocol you are about to read. It’s very recent research by the Human Performance Laboratory, Department of Kinesiology and Health Education of the University of Texas at Austin titled “Hourly 4-s Sprints Prevent Impairment of Postprandial Fat Metabolism from Inactivity,” accepted for publication on the journal Medicine & Science in Sports & Exercise in April 202010.

几个月前，Pavel 与 Brett Jones 和我分享了一篇有趣的论文，它给了我一个想法，我以此为基础制定了您将要阅读的计划。 这是德克萨斯大学奥斯汀分校运动机能学和健康教育系人类表现实验室最近的一项研究，题为“每小时 4 秒冲刺防止因不活动导致餐后脂肪代谢受损”，该研究已被采纳发表在2020年 4 月医学与科学杂志上的运动与锻炼10。

In this trial the subjects participated in two different protocols. The first one consisted of an 8-hour period of sitting in which the subjects were allowed to leave their spot only for short food and bathroom breaks. The second one also consisted of an 8-hour period of sitting but interrupted every hour with five sprints performed at maximal power on a sort of cyclo-ergometer. Subjects interrupted their prolonged sit for the final four minutes of each hour and performed five 4-second sprints separated by 45 seconds of rest, leading to a total of 20 seconds of exercise per hour and 160 seconds of total time exercising in the day.

在该试验中，受试者参与了两种不同的方案。 第一种包括 8 小时的静坐时间，在此期间，受试者被允许离开他们的位置，只是为了短暂的进食和洗手间休息。 第二种也包括 8 小时的坐姿，但每小时打断一次，在一种循环测力计上以最大功率进行五次冲刺。 受试者在每小时的最后 4 几分钟后中断他们长时间的坐姿，并进行了 5 次 4 秒的冲刺，间隔 45 秒的休息，使得每小时总共锻炼 20 秒，一天中的总锻炼时间为 160 秒。

Given that each set of five sprints required approximately five minutes to be completed (due to the 45 seconds of rest between bouts) and that eight sets were completed, the total daily time required for exercise was 40 min.

鉴于每组 5 次冲刺需要大约 5 分钟才能完成（由于回合之间有 45 秒的休息时间）并且完成了任务 8 组，因此每天所需的运动总时间为 40 分钟。

The morning after the interventions, postprandial plasma lipids and fat oxidation were measured over a 6-hour period. The sprint protocol displayed a 31% decrease in plasma triglyceride and a 43% increase in whole body fat oxidation compared to the sitting-only protocol. These data indicate that very short, hourly bouts of maximal power sprints interrupting prolonged sitting can significantly lower the next day’s postprandial plasma triglyceride response and increase fat oxidation.

干预后的第二天早上，在 6 小时内测量餐后血浆脂质和脂肪氧化程度。 与仅坐着的方案相比，冲刺方案显示血浆甘油三酯减少 31%，全身脂肪氧化增加 43%。 这些数据表明，非常短的、每小时一次的最大功率冲刺打断久坐可以显着降低第二天的餐后血浆甘油三酯反应并增加脂肪氧化。

This is definitely excellent news, both for those who wish to improve their overall health and those who wish to lose body fat. And all this can be accomplished with only 160 seconds of non-fatiguing exercise per day, hence the title of this article “160 Seconds a Day Keeps the Doctor Away!”

对于那些希望改善整体健康状况和希望减掉体内脂肪的人来说，这绝对是个好消息。 而这一切只需要每天160秒的不疲劳运动就可以完成，所以这篇文章的标题是“每天160秒让医生远离我！”

But how can we apply the lessons learned from this paper to real life?

但是，我们如何才能将从本文中学到的经验应用到现实生活中呢？

I don’t think many of us have a cyclo-ergometer next to our working desk and most likely we would be forcibly dragged to the nearest psychiatric hospital if we were found performing sprints every hour across the corridors of our office building. But we do have a discreet and not bulky fully equipped gym in our arsenal…the kettlebell!

我认为我们中的许多人在办公桌旁边都没有循环测力计，如果我们被发现每小时在办公楼的走廊上冲刺，我们很可能会被强行拖到最近的精神病院。 但是我们的武器库中确实有一个谨慎且不笨重且设备齐全的健身房……壶铃！

How about if brief sets of very powerful swings became our sprints? In addition to the benefits I listed above we would enjoy all those provided by kettlebell swings, that space from gains in strength and power to improved posture and ability to move well.

如果简短的几组非常强大的壶铃摇摆成为我们的冲刺呢？ 除了我上面列出的好处之外，我们还将获得壶铃摇摆所提供的所有好处，力量和爆发力的增加以改善姿势和更好移动的能力。

StrongFirst Certified Master Instructor Mark Reifkind warned, “Don’t live in your sports posture.” And guess what, if you spend most of your day sitting in front of a desk, then sitting is the main sport you practice for great part of the day. So, you need to clear that desk-sitting posture, which means that you need to extend your hips and knees, straighten your upper back and neck, and strongly engage your glutes, abs, and upper back muscles. All this makes it look like the swing is a perfect fit, doesn’t it?

StrongFirst 认证的大师级教练 Mark Reifkind 警告说：“不要活在你的运动姿势中。” 猜猜看，如果你一天中的大部分时间都坐在办公桌前，那么坐是你一天中大部分时间练习的主要运动。 所以，你需要清除那种坐姿，这意味着你需要伸展你的臀部和膝盖，伸直你的上背部和颈部，并积极地锻炼你的臀部、腹肌和上背部肌肉。 所有这一切都让壶铃摇摆看起来非常合适，不是吗？

The 160 Seconds Protocol

160秒计划

Three powerful swings require about four seconds to complete. So, what about committing to the following practice throughout your day?

For 8 hours, on top of every hour, do the following:

§ 3 powerful one-arm swings (alternate side from set to set)

§ Rest for 45” in which you shake off the tension through fast & loose drills

§ Repeat for a total of 4 sets

That’s it! Simple as it gets! A degree in engineering is definitely not a prerequisite for this plan.

三个有力的壶铃摇摆大约需要四秒钟才能完成。 那么，如何在一天内进行以下训练呢？

在 8 小时内，每小时的开头，执行以下操作：

§ 3 次强有力的单臂摇摆（从一组到另一组交替）

§ 休息 45秒以内 ，通过快速和放松的练习摆脱紧张感

§ 共重复 4 组

就这些！ 很简单！ 工程学位绝对不是这个计划的先决条件。

Initial Feedback

初步反馈

I started following this simple practice a couple of weeks ago together with some friends who have a sedentary occupation. Neither one of us have changed the diet, but we have all experienced some fat loss and our six packs are finally starting to re-emerge again. But the greatest benefits we are experiencing are improved mental focus and overall higher energy levels throughout the day.

几周前，我和一些久坐不动的朋友一起开始了这个简单的练习。 我们谁都没有改变饮食，但我们都经历了一些减脂，我们的六块腹肌终于开始重新出现。 但我们正在经历的最大好处是提高精神集中度和全天整体更高的能量水平。

It sounds like another “WTH?! effect”, but it makes sense. High-power bouts stimulate the sympathetic nervous system, responsible of the so-called “fight-or-flight response” which leads to the release of adrenaline and especially noradrenaline, which in addition to being a mobilizing hormone, wakes you up better than a black coffee with a double shot of espresso. And all this happens without feeling fatigued or sore after the bouts and, most likely, without even breaking a sweat (unless you practice in a place with very high temperature and levels of humidity, in which case you would sweat even if you stayed seated all day).

这听起来像是另一个“WTH？！ 效果”，但这是有道理的。 高强度的回合会刺激交感神经系统，负责所谓的“战斗或逃跑反应”，导致肾上腺素，尤其是去甲肾上腺素的释放，它除了是一种动用激素外，还能比黑咖啡加双份浓缩咖啡更好地唤醒你。所有这一切都在几乎没有疲劳或酸痛的情况下发生，而且很可能甚至不会流汗（除非你在温度和湿度非常高的地方训练，在这种情况下，即使你一直坐着你也会出汗）。

Conclusion

结语

A small amount of work done at the right intensity for the right duration will result in numerous health benefits including lower triglyceride levels, accelerated fat metabolism, improved posture and even your energy level throughout the day. But don’t just trust the science I’ve detailed for you. Try it yourself and see, after all it’s only 160 seconds a day!

在适当的时间内以适当的强度完成少量的工作将带来许多健康益处，包括降低甘油三酯水平、加速脂肪代谢、改善姿势，甚至是全天的能量水平。 但不要只相信我为你详细介绍的科学。 自己试试看，毕竟只有160秒一天！

翻译：栋哥

校正：栋哥