讲点武德

如果想要翘臀，就不要久坐。

久坐，会让一个认真训练的人的每一次臀冲、硬拉、壶铃摇摆的汗水化为软塌塌的屁股。

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01:17 我们在本期聊的“屁股死了”指的是哪种状态？

07:54 简单的臀部力量自测

12:12 坐多屁股就开始死了？

22:07 死臀综合征是怎么坐出来的

25:13 即使都处于久坐状态，女性的屁股普遍更塌陷一些，是错觉吗？

29:00 除了让屁股变塌，久坐还有哪些影响（盆底肌、腘绳肌、坐骨结节滑囊炎）

44:34 怎么能抢救一下死去的屁股？

参考文献

[1] Monitoring the biomechanical and physiological effects of postural changes during leisure chair sitting. J Tissue Viability. 2018 Feb;27(1):16-22. doi: 10.1016/j.jtv.2017.10.001. Epub 2017 Oct 12. PMID: 29054302.

[2] Establishing Normative Values and Clinician Assessment Accuracy for the Single Leg Bridge Endurance Test. Int J Sports Phys Ther. 2026 Jan 1;21(1):34-40. doi: 10.26603/001c.154592. PMID: 41488382; PMCID: PMC12758938.

[3] Extended sitting can cause hamstring tightness. Saudi Journal of Sports Medicine. 17. 110. doi: 10.4103/sjsm.sjsm_5_17.

[4] 3D anatomy and deformation of the seated buttocks. J Tissue Viability. 2015 May;24(2):51-61. doi: 10.1016/j.jtv.2015.03.003. Epub 2015 Apr 2. PMID: 25935874.

[5] Ischial tuberosities and ischial callosities. American Journal of Physical Anthropology. doi: 10.1002/AJPA.1330400309

[6] Sitting biomechanics Part I: Review of the literature. Journal of Manipulative and Physiological Therapeutics, 22(9), 594–609. doi: 10.1016/S0161-4754(99)70020-5

运动不只能强身塑形，居然还能改造大脑、提升脑力！今天来聊一聊运动如何改变大脑，什么样的运动对大脑功能的改善更有效。

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01:27 运动控制和运动层级

06:06 不同大脑功能的发育阶段和时间窗口

11:11 不同运动的复杂程度

17:34 成年之后，运动对大脑功能的提升作用

22:26 运动对大脑工作效率的改善，和对BDNF（脑源性神经营养因子）的刺激作用

36:24 对于长期运动的选择建议

41:52 不同运动形式和运动时长的选择建议

参考文献

[1] BOLDRINI M, FULMORE C A, TARTT A N, et al. Human hippocampal neurogenesis persists throughout aging[J]. Cell Stem Cell, 2018, 22(4): 589-599.e5. DOI: 10.1016/j.stem.2018.03.015

[2] TERREROS-RONCAL J, MORENO-JIMENEZ E P, FLOR-GARCIA M, et al. Impact of neurodegenerative diseases on human adult hippocampal neurogenesis[J]. Science, 2021, 374(6571): 1106-1113. DOI: 10.1126/science.abl5163

[3] BULL F C, AL-ANSARI S S, BIDDLE S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour[J]. British Journal of Sports Medicine, 2020, 54(24): 1451-1462. DOI: 10.1136/bjsports-2020-102955

[4] ALTMAN J, DAS G D. Autoradiographic and histological evidence of postnatal hippocampal neurogenesis in rats[J]. The Journal of Comparative Neurology, 1965, 124(3): 319-335. DOI: 10.1002/cne.901240303

[5] ERIKSSON P S, PERFILIEVA E, BJORK-ERIKSSON T, et al. Neurogenesis in the adult human hippocampus[J]. Nature Medicine, 1998, 4(11): 1313-1317. DOI: 10.1038/3305

[6] SORRELLS S F, PAREDES M F, CEBRIAN-SILLA A, et al. Human hippocampal neurogenesis drops sharply in children to undetectable levels in adults[J]. Nature, 2018, 555(7696): 377-381. DOI: 10.1038/nature25975

[7] PEDERSEN B K, STEENSBERG A, FISCHER C, et al. Searching for the exercise factor: is IL-6 a candidate?[J]. Journal of Muscle Research and Cell Motility, 2003, 24(2-3): 113-119. DOI: 10.1023/a:1026070911202

[8] EGAN M F, KOJIMA M, CALLICOTT J H, et al. The BDNF val66met polymorphism affects activity-dependent secretion of BDNF and human memory and hippocampal function[J]. Cell, 2003, 112(2): 257-269. DOI: 10.1016/s0092-8674(03)00035-7

[9] CARRO E, NUNEZ A, BUSIGUINA S, et al. Circulating insulin-like growth factor I mediates effects of exercise on the brain[J]. The Journal of Neuroscience, 2000, 20(8): 2926-2933. DOI: 10.1523/JNEUROSCI.20-08-02926.2000

[10] FABEL K, TAM B, KAUFER D, et al. VEGF is necessary for exercise-induced adult hippocampal neurogenesis[J]. European Journal of Neuroscience, 2003, 18(10): 2803-2812. DOI: 10.1111/j.1460-9568.2003.03041.x

[11] SLEIMAN S F, HENRY J, AL-HADDAD R, et al. Exercise promotes the expression of brain derived neurotrophic factor (BDNF) through the action of the ketone body beta-hydroxybutyrate[J]. eLife, 2016, 5: e15092. DOI: 10.7554/eLife.15092

[12] POLACCHINI A, METELLI G, FRANCAVILLA R, et al. A method for reproducible measurements of serum BDNF: comparison of the performance of six commercial assays[J]. Scientific Reports, 2015, 5: 17989. DOI: 10.1038/srep17989

[13] MOON H Y, BECKE A, BERRON D, et al. Running-induced systemic cathepsin B secretion is associated with memory function[J]. Cell Metabolism, 2016, 24(2): 332-340. DOI: 10.1016/j.cmet.2016.05.025

[14] WRANN C D, WHITE J P, SALOGIANNNIS J, et al. Exercise induces hippocampal BDNF through a PGC-1α/FNDC5 pathway[J]. Cell Metabolism, 2013, 18(5): 649-659. DOI: 10.1016/j.cmet.2013.09.008

[15] LOURENCO M V, FROZZA R L, DE FREITAS G B, et al. Exercise-linked FNDC5/irisin rescues synaptic plasticity and memory defects in Alzheimer's models[J]. Nature Medicine, 2019, 25(1): 165-175. DOI: 10.1038/s41591-018-0275-4

[16] MIKKELSEN K, STOJANOVSKA L, POLENAKOVIC M, et al. Exercise and mental health[J]. Maturitas, 2017, 106: 48-56. DOI: 10.1016/j.maturitas.2017.09.003

[17] CHANG Y K, LABBAN J D, GAPIN J I, et al. The effects of acute exercise on cognitive performance: a meta-analysis[J]. Brain Research, 2012, 1453: 87-101. DOI: 10.1016/j.brainres.2012.02.068

[18] MULLER P, REHFELD K, SCHMICKER M, et al. Evolution of neuroplasticity in response to physical activity in old age: the case for dancing[J]. Frontiers in Aging Neuroscience, 2017, 9: 56. DOI: 10.3389/fnagi.2017.00056

[19] RAICHLEN D A, FOSTER A D, GERDEMAN G L, et al. Wired to run: exercise-induced endocannabinoid signaling in humans and cursorial mammals with implications for the runner's high[J]. The Journal of Experimental Biology, 2012, 215(Pt 8): 1331-1336. DOI: 10.1242/jeb.063677

[20] ERICKSON K I, VOSS M W, PRAKASH R S, et al. Exercise training increases size of hippocampus and improves memory[J]. Proceedings of the National Academy of Sciences of the United States of America, 2011, 108(7): 3017-3022. DOI: 10.1073/pnas.1015950108

[21] DOMINGOS C, PEGO J M, SANTOS N C. Effects of physical activity on brain function and structure in older adults: A systematic review[J]. Behavioural Brain Research, 2021, 402: 113061. DOI: 10.1016/j.bbr.2020.113061

[22] LIU-AMBROSE T, NAGAMATSU L S, GRAF P, et al. Resistance training and executive functions: a 12-month randomized controlled trial[J]. Archives of Internal Medicine, 2010, 170(2): 170-178. DOI: 10.1001/archinternmed.2009.494

[23] TSUKAMOTO H, SUGA T, TAKENAKA S, et al. Greater impact of acute high-intensity interval exercise on post-exercise executive function compared to moderate-intensity continuous exercise[J]. Physiology & Behavior, 2016, 155: 224-230. DOI: 10.1016/j.physbeh.2015.12.021

[24] COETSEE C, TERBLANCHE E. The effect of three different exercise training modalities on cognitive and physical function in a healthy older population[J]. European Review of Aging and Physical Activity, 2017, 14: 13. DOI: 10.1186/s11556-017-0183-5

[25] COLCOMBE S, KRAMER A F. Fitness effects on the cognitive function of older adults: a meta-analytic study[J]. Psychological Science, 2003, 14(2): 125-130. DOI: 10.1111/1467-9280.t01-1-01430

[26] ERICKSON K I, HILLMAN C, STILLMAN C M, et al. Physical activity, cognition, and brain outcomes: a review of the 2018 Physical Activity Guidelines[J]. Medicine and Science in Sports and Exercise, 2019, 51(6): 1242-1251. DOI: 10.1249/MSS.0000000000001936

感谢健康调味松鲜鲜对本期节目的支持。

松鲜鲜，是一家2020年创立的健康调味品牌，全线产品生产过程不额外添加化学提鲜剂、不添加白砂糖和多余添加剂，坚持减钠、控糖、成分自然的健康理念。品类主要涵盖松茸调味料、酱油、蚝油、复合调味汁四大类，为中国家庭提供健康且好吃的减钠调味解决方案。

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• 松鲜鲜松茸调味料：【集减钠增鲜于一身】控制日常总钠摄入！鲜味来自松茸、10种果蔬和自然发酵食材，适合有减钠需求的家庭。

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很多人运动时髋部 “啪” 一声响，跳舞、骑车、瑜伽、跑步更常见。但并非所有弹响都会导致后续的问题，要区分弹响的位置、触发机制、类型等等；不做任何区分就说“弹响”一定有问题，是在制造焦虑。

01:57 出现什么样的症状叫弹响髋

03:15 这个现象很常见吗？

06:45 三种类型的弹响髋

14:14 一分钟自测自己是哪种弹响髋

18:48 好好的一个人，怎么就开始有弹响髋了

23:14 髂腰肌在什么位置，有什么功能？如何放松它？

30:39 除了舞者之外，还有哪些人容易出现

37:14 出现弹响髋之后，自己可以做些什么

参考文献

[1] Juker D, McGill S, Kropf P. Quantitative intramuscular myoelectric activity of lumbar portions of psoas and the abdominal wall during cycling[J]. Journal of Applied Biomechanics, 1998, 14:428-438.

[2] Allen W C, Cope R. Coxa saltans: the snapping hip revisited[J]. Journal of the American Academy of Orthopaedic Surgeons, 1995, 3(5):303-308.

[3] Cramer H, Krucoff C, Dobos G. Adverse events associated with yoga: a systematic review of published case reports and case series[J]. PLOS ONE, 2013, 8(10):e75515.

[4] Little T L, Mansoor J. Low back pain associated with internal snapping hip syndrome in a competitive cyclist[J]. British Journal of Sports Medicine, 2008, 42(4):308-309.

[5] Nolton E C, Ambegaonkar J P. Recognizing and managing snapping hip syndrome in dancers[J]. Medical Problems of Performing Artists, 2018, 33(4):286-291.

[6] Sajko S, Stuber K. Psoas Major: a case report and review of its anatomy, biomechanics, and clinical implications[J]. Journal of the Canadian Chiropractic Association, 2009, 53(4):311-318.

[7] Clancy W G. Runners’ injuries Part two. Evaluation and treatment of specific injuries[J]. The American Journal of Sports Medicine, 1980, 8(4):287-289.

[8] Byrd J W T. Snapping hip[J]. Operative Techniques in Sports Medicine, 2005, 13(1):46-54.

[9] Walker P, Ellis E, Scofield J, et al. Snapping hip syndrome: a comprehensive update[J]. Orthopedic Reviews, 2021, 13(1):25088.

随着夏天的临近，越来越多的人开始注意皮肤防晒。其实眼部的防晒更重要，但绝大多数人都没防到点子上

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02:24 关于眼部防晒最重要的冷知识

11:28 紫外线暴露对眼部会造成哪些危害

29:00 如何做好眼睛的防晒

42:47 头发也需要防晒，你知道吗？

51:12 关于头发防晒的冷知识

参考文献

1.  KABAI P. Androgenic alopecia may have evolved to protect men from prostate cancer by increasing skin exposure to ultraviolet radiation[J]. Medical Hypotheses, 2008, 70(5): 1038-1040.

2.  MCINTOSH S E, GUERCIO B, TABIN G C, et al. Ultraviolet keratitis among mountaineers and outdoor recreationalists[J]. Wilderness & Environmental Medicine, 2011, 22(2): 144-147.

3.  WOLFFSOHN J S, DHALLU S, AUJLA M A, et al. International multi-centre study of potential benefits of ultraviolet radiation protection using contact lenses[J]. Contact Lens and Anterior Eye, 2022, 45: 101593.

4.  LOFGREN S. Solar ultraviolet radiation cataract[J]. Experimental Eye Research, 2016. DOI:10.1016/j.exer.2016.05.026.

5.  DRAELOS Z D. Sunscreens and hair photoprotection[J]. Dermatologic Clinics, 2006, 24(1): 81-84.

6.  YAM J C S, KWOK A K H. Ultraviolet light and ocular diseases [J]. International Ophthalmology, 2014, 34 (2): 383-400.

7.  赵殊艺，崔金鹏，刘晓晨。日光辐射与翼状胬肉发生的相关性研究进展 [J]. 国际眼科杂志，2025, 25 (11): 1802-1807.

8.  董彦平，王玉瑾，王洁敏，等。甘南少数民族地区翼状胬肉患病率及影响因素调查研究 [J]. 安徽医药，2024, 28 (3): 568-571.

9.  梁孟彦，霍瑞强。翼状胬肉流行病学调查研究 —— 基于陕西地区 50 岁以上人群分析 [J]. 鄂州大学学报，2025, 32 (4): 103-106.

10.  Schmidt-Pokrzywniak A, Jöckel KH, Bornfeld N, Sauerwein W, Stang A. Positive interaction between light iris color and ultraviolet radiation in relation to the risk of uveal melanoma: a case-control study. Ophthalmology. 2009 Feb;116(2):340-8. doi: 10.1016/j.ophtha.2008.09.040. Epub 2008 Dec 16. PMID: 19091418.

11.  ABLON G. Nutraceuticals for hair loss[J]. Dermatologic Clinics, 2021, 39(3): 417-427.

12.  CALLAGHAN M J, JARVIS C. Evaluation of elite British cyclists: the role of the squad medical[J]. British Journal of Sports Medicine, 1996, 30(4): 349-353.

13.  KIMLIN M G, MARTINEZ N, GREEN A C, et al. Anatomical distribution of solar ultraviolet exposures among cyclists[J]. Journal of Photochemistry and Photobiology B: Biology, 2006, 85(1): 23-27.

14.  MARRO M, MOCCOZET L, VERNEZ D. Assessing human eye exposure to UV light: A narrative review[J]. Frontiers in Public Health, 2022, 10: 900979.

15.  BEHAR-COHEN F, BAILLET G, DE AYGUAVIVES T, et al. Ultraviolet damage to the eye revisited: eye-sun protection factor (E-SPF®), a new ultraviolet protection label for eyewear[J]. Clinical Ophthalmology, 2014, 8: 87-104.

日常生活中经常听到周围朋友在连续几次大强度训练之后，感叹自己“过度训练”了，那么，你真的了解过度训练状态和过度训练综合征吗？

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02:16 过度训练的三个阶段：功能性过度训练（functional overreaching）、非功能性过度训练（nonfunctional overreaching）和过度训练综合征（overtraining syndrome）

07:18 过度训练的两种类型：交感型/副交感型

09:25 过度训练和OTS的危害

22:43 过度训练和OTS的流行率

28:37 如何鉴别OTS和疲劳程度

35:46 在排除其他病因的前提下，一个比较准确的鉴别过度训练状态的测试：二次运动激发试验

42:27 为什么二次激发试验能鉴别OTS

43:46 当你开始无法完成既定训练，并且开始抵触训练，就需要及时休息

50:04 如果已经出现了过度训练状态，如何能够有效的恢复？

参考文献

[1]  Prevention, diagnosis, and treatment of the overtraining syndrome:joint consensus statement of the European College of Sport Science and theAmerican College of Sports Medicine. DOI:10.1249/MSS.0b013e318279a10a.

[2]  Beyond physical exhaustion: Understanding overtraining syndrome through the lens of molecular mechanisms and clinical manifestation. DOI:10.1016/j.smhs.2025.01.006.

[3]  Hormonal aspects of overtraining syndrome: a systematic review. DOI:10.1186/s13102-017-0079-8.

[4]  How much is too much? (Part 2)International Olympic Committee consensus statement on load in sport and risk of illness. DOI:10.1136/bjsports-2016-096572.

[5]  Intramuscular pathways of maladaptation in overtraining syndrome. DOI:10.1113/JP287708.

本期更新于2026年3月25日，惊闻张雪峰老师猝死，特地把之前聊过的这期再更新出来，希望能帮助大家

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02:43 运动中的昏厥现象

05:31 马拉松运动的猝死发生率

07:00 运动前的筛查能彻底避免猝死的发生吗？

08:54 运动前我们能进行哪些筛查项目？

11:35 插一点关于运动高血压的内容

14:10 静息心率过低时，可能有必要遵医嘱进行动态心电监测

16:12 更进一步也更贵的筛查项目：心脏超声

21:06 运动与健康之间的关系：并不是线性的

22:34 长期进行大量耐力运动对心血管健康带来的风险

26:14 尽管过量运动可能会对心血管健康带来不利影响，但仍有利于整体健康状况和预期寿命的改善

32:02 运动强度过大造成的心肌损伤和心肌纤维化的问题

35:21 心肌纤维化发生率的性别差异

37:12 因为基本不会影响心脏的整体功能，加上筛查的成本和难度，心肌纤维化很难提前发现

49:34 掌握心肺复苏技能，公共场所配备AED能进一步降低猝死的发生率

50:02 运动训练中要注意强度的控制

52:58 在青少年运动员选材时，家长和教练要特别注意马凡综合征，患者运动猝死概率极高

一些参考文献

[1] 运动性心肌纤维化的发生特征、可能机制和消退逆转. 体育科学, 2018, 38(11):81-91

[2] Diverse patterns of myocardial fibrosis in lifelong, veteran endurance athletes. DOI:10.1152/japplphysiol.01280.2010.

[3] Cardiac arrhythmogenic remodeling in a rat model of long-term intensive exercise training. DOI:10.1161/CIRCULATIONAHA.110.938282.

[4] Increased atrial arrhythmia susceptibility induced by intense endurance exercise in mice requires TNFα. DOI:10.1038/ncomms7018.

[5] Relationship BetweenLifelong Exercise Volume and Coronary Atherosclerosis in Athletes. DOI:10.1161/CIRCULATIONAHA.117.027834.

[6] Exercise and CoronaryAtherosclerosis: Observations, Explanations, Relevance, and ClinicalManagement. DOI:10.1161/CIRCULATIONAHA.119.044467.

[7] 中国马拉松赛事中心脏骤停案例及医学救援分析. 中华灾害救援医学, 2017(03): p. 121-126.

[8] 运动相关心脏性猝死的研究进展. 法医学杂志,2022, 38 (05): 618-624+639.

在跑姿的主题上，我们经常陷入或者有预谋诱导一种误区，我们迫切地需要一种低耗能（低心率）、无伤的跑步技术/跑姿，这里面有两点显而易见的矛盾。1.人类的运动或者地球上的有机体的活动，从来不以低耗能为目的，而是以高效率为目的。2.人类自身具备趋利避害的本能。

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01:17 本期主要内容快问快答

12:21 跑姿为什么这么难改？

27:02 一个理想的跑姿应该是什么样的

31:19 怎么评估自己的跑姿好还是不好

46:15 在健身房做了很多功能性训练，但是怎么没办法体现在跑姿上

48:43 推荐的一些有助于改善跑姿的动作

如果春节聚餐一定要打个全场，运动就先放一放。

酒精是导致心源性猝死的明确危险因素，酒后去游泳的溺水风险是不喝酒的10倍，一半的滑雪严重运动损伤与饮酒相关。

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02:13 美国运动医学会（ACSM）的观点和立场

04:58 偶尔过量饮酒的标注和危害

09:31 马拉松/越野跑赛后饮酒对恢复的影响

18:21 醒酒跑可取吗？

24:47 喝酒可以助眠？

26:49 饮酒与体温调节

29:34 喝酒对耐力运动表现的影响

33:53 喝酒对力量训练的影响

40:50 “安全饮酒量”存在吗？

43:49 酒后生理机能改变的性别差异

49:01 水上运动的饮酒风险

58:06 冰上/雪上运动的饮酒风险

参考文献

[1] American College of SportsMedicine. Position stand: the use of alcohol in sports.

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书接上回，这期继续聊聊同期训练的营养摄入建议、对大众人群比较重要的健康收益和不同项目的训练建议

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04:05 同期训练中碳水化合物的摄入建议

06:40 同期训练中蛋白质的摄入建议

09:42 谨慎推荐两种可以额外补充的补剂

15:33 睡眠对同期训练恢复的影响

22:15 同期训练形式对健康的改善

32:10 对青少年进行同期训练的建议

34:44 对老年人进行同期训练的建议

41:50 同期训练的性别差异

47:51 自行车项目的同期训练

53:35 长跑/马拉松项目的同期训练

62:30 滑雪、足球和综合格斗等项目

参考文献

《同期有氧和力量训练——科学基础与实践应用 Concurrent Aerobic and Strength Training

Scientific Basics and Practical Applications》 ［德］莫里茨·舒曼 ［挪］本特•R朗内斯塔德

说起减重、减脂、减肥，各种争议、信息差和智商税就来了，有人说只练有氧不减肥、只练力量不减肥，而我在和王老师共同学习“同期训练”这本书之前，一直认为最有效的减肥方式是——有氧+无氧，但实质上，我们先说一个结论，无论是哪一种方式，只要足够的量，在减肥开始的阶段，比如8-12周之间，都是有效的，但对于想在某一项运动中获得更高运动表现的朋友，要不要将力量和耐力放在一起练，可能就需要说道说道了。

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03:47 什么叫同期训练

04:34 同期训练的叠加效应

10:09 同期训练之间的干扰效应

12:30 先练耐力再练力量，对力量训练效果的影响及建议

20:38 先练力量对后续耐力训练效果的影响

27:37 不建议将力量和耐力放在同一天训练的五种情况

30:22 如何尽量减少耐力训练对肌肥大的影响

34:55 同期训练计划的设计安排

46:27 同期训练计划的制定思路

参考文献

《同期有氧和力量训练——科学基础与实践应用 Concurrent Aerobic and Strength Training

Scientific Basics and Practical Applications》 ［德］莫里茨·舒曼 ［挪］本特•R朗内斯塔德