【听友福利】

【线下课程报名】

赤足训练课程：

10月17-18日深圳站

11月14-15日北京站

灵活与稳定课程：

11月7-8日深圳站

11月28-29日北京站

【内容简介】

自然之路 AMA 第 5 期大雄一口气回答了 13 个听友提问：健身知识怎么自学、生病期间还能不能练、更年期女性到底该不该练硬拉、"保持饥饿感"减脂靠谱吗、为什么当年选择壶铃并只身去俄罗斯训练、没有运动天赋能不能当教练、8 岁孩子怎么陪练、冲 PR 为什么越练越伤、练了两年没进步怎么破、按月经周期排训练科学吗、增肌减脂总摇摆怎么办……

从训练、伤病、营养到职业选择与个人成长，每个问题都给了可以直接执行的方案。所有研究文献已放在 show notes，欢迎批判地听。

【收听攻略】

0:47 正片开场：AMA 介绍 + 课程信息

3:33 为什么做这期 AMA / 5 万订阅心路

6:54 Q1 如何系统自学健身知识（书单、NSCA 认证、读文献方法）

23:01 Q2 生病/流感期间怎么安排训练（脖子法则、冷暴露）

36:20 Q3 更年期女性到底该练什么（LIFTMOR 研究、千万别硬拉？）

46:33 Q4 "保持饥饿感"减脂靠谱吗（相对能量不足 REDs）

53:34 Q5 我为什么练壶铃、为什么要去俄罗斯

1:08:06 Q6 没有运动天赋能当体能教练吗

1:16:27 Q7 8 岁孩子怎么陪练（长高、速度、力量训练安全吗）

1:35:42 Q8 大伤小伤不断：冲 PR 的习惯是怎么毁掉你的

1:47:46 Q9 练了两年没进步，怎么破（渐进超负荷五问自查）

2:02:14 Q10 女生要按月经周期排训练吗

2:07:53 Q11 增肌减脂来回摇摆、体重焦虑怎么办

2:13:37 Q12 屏幕时间、为什么坚持线下课

2:18:42 Q13 平静是天赋吗 + MBTI

2:23:24 最后一个问题：改变人生的书和电影

【参考文献】

Q2 感染期间与病后的训练

1.Buijze GA, et al. The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial. PLoS One. 2016.

2.Campbell JP, Turner JE. Debunking the Myth of Exercise-Induced Immune Suppression. Frontiers in Immunology. 2018.

3.Nieman DC, Wentz LM. The compelling link between physical activity and the body's defense system. Journal of Sport and Health Science. 2019.

Q3 更年期与绝经后女性训练

1.Watson SL, et al. High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial. Journal of Bone and Mineral Research. 2018.

2.Beck BR, et al. Exercise and Sports Science Australia (ESSA) position statement on exercise prescription for the prevention and management of osteoporosis. Journal of Science and Medicine in Sport. 2017.

collagen menopause。

Q4 饥饿感、能量可用性与蛋白质

1.Mountjoy M, et al. IOC consensus statement on relative energy deficiency in sport (RED-S): 2018 update. British Journal of Sports Medicine. 2018.

2.Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine. 2018.

3.Helms ER, et al. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition. 2014.

Q7 青少年训练

1.Lloyd RS, Faigenbaum AD, Stone MH, et al. Position statement on youth resistance training: the 2014 International Consensus. British Journal of Sports Medicine. 2014.

2.Faigenbaum AD, et al. Youth resistance training: updated position statement paper from the National Strength and Conditioning Association. Journal of Strength and Conditioning Research. 2009.

3.Lloyd RS, Oliver JL. The Youth Physical Development Model: A New Approach to Long-Term Athletic Development. Strength and Conditioning Journal. 2012.

4.Jayanthi NA, et al. Sports-specialized intensive training and the risk of injury in young athletes. American Journal of Sports

5.Hillman CH, Erickson KI, Kramer AF. Be smart, exercise your heart: exercise effects on brain and cognition. Nature Reviews Neuroscience. 2008.

6.Donnelly JE, et al. Physical Activity, Fitness, Cognitive Function, and Academic Achievement in Children: A Systematic Review. Medicine & Science in Sports & Exercise. 2016.

Q8 累积性损伤与负荷管理

1.Cook JL, Purdam CR. Is tendon pathology a continuum? A pathology model to explain the clinical presentation of load-induced tendinopathy. British Journal of Sports Medicine. 2009.

2.Gabbett TJ. The training-injury prevention paradox: should athletes be training smarter and harder? British Journal of Sports Medicine. 2016.

3.Impellizzeri FM, et al. Sports Medicine 与 International Journal of Sports Physiology and Performance

4.Rio E, et al. Isometric exercise induces analgesia and reduces inhibition in patellar tendinopathy. British Journal of Sports Medicine. 2015.

Q9 平台期、训练容量与强度

1.Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences. 2017.

2.Helms ER, et al. Application of the Repetitions in Reserve-Based Rating of Perceived Exertion Scale for Resistance Training. Strength and Conditioning Journal. 2016.

Q10 月经周期与训练

1.McNulty KL, et al. The Effects of Menstrual Cycle Phase on Exercise Performance in Eumenorrheic Women: A Systematic Review and Meta-Analysis. Sports Medicine. 2020.

2.Elliott-Sale KJ, et al. Methodological Considerations for Studies in Sport and Exercise Science with Women as Participants. Sports Medicine. 2021.

Q10-2 目标设定

1.Gollwitzer PM. Implementation intentions: Strong effects of simple plans. American Psychologist. 1999.

2.Locke EA, Latham GP. Building a practically useful theory of goal setting and task motivation. American Psychologist. 2002.

Q13 MBTI 的心理测量学问题

1.Pittenger DJ. Measuring the MBTI... And Coming Up Short. Journal of Career Planning and Employment. 1993.

2.Boyle GJ. Myers-Briggs Type Indicator (MBTI): Some Psychometric Limitations. Australian Psychologist. 1995.

3.McCrae RR, Costa PT. Reinterpreting the Myers-Briggs Type Indicator from the perspective of the five-factor model of personality. Journal of Personality. 1989.

Q1 提到的书与学习资源

书籍：

Michael Boyle，《体育运动中的功能性训练》(New Functional Training for Sports)

Mark Verstegen，《每天都是比赛日》(Every Day is Game Day)

John Ratey，《运动改造大脑》(Spark)（Q7 提到）

王潇，《按自己的意愿过一生》（Q15 提到）

在小宇宙查看该单集文稿

Vol.127 第四期AMA：从ENFP到ENFJ五万订阅什么都可以问

自然之路

Vol.127 第四期AMA：从ENFP到ENFJ五万订阅什么都可以问