[laughs]

[笑聲]

I can't even say that with a straight face.

我甚至不能直截了當地說出這句話。

"The best way to burn fat is on an empty stomach."

"燃燒脂肪的最佳方式是在空腹的情況下"。

Yeah, go ahead and crinkle that up

是的，去吧，把它皺起來

and throw that one away as well.

並把那個也扔掉。

"Running will destroy your knees."

"跑步會破壞你的膝蓋"。

Even though I hate running personally,

儘管我個人討厭跑步。

it will not destroy your knees.

它不會破壞你的膝蓋。

My name is Dr. Stacie Morris.

我的名字是斯塔西-莫里斯博士。

I am the owner of The Physio Fix,

我是The Physio Fix的老闆。

which is in Phoenix, Arizona.

這是在亞利桑那州的鳳凰城。

I have been practicing physical therapy for six years now,

我從事物理治療已經有六年了。

and my specialty is working in sports, but specifically

我的專業是在體育領域工作，但特別是

working with strength athletes and gymnasts.

與力量型運動員和體操運動員一起工作。

Hi, my name is Dr. Wesley Wang.

大家好，我是Wesley Wang博士。

I am a physical therapist, and I have been practicing

我是一名物理治療師，我一直在從事以下工作

for about five and a half years now.

大約有五年半的時間了。

I personally specialize in ACLs

我個人專門研究ACL的問題

and working with high-school- and college-level athletes,

並與高中和大學水準的運動員一起工作。

and I work at Healthy Baller.

和我在Healthy Baller工作。

Today, we're debunking fitness myths.

今天，我們要揭穿健身的神話。

"Your knees should never pass your toes when squatting."

"下蹲時，你的膝蓋不應超過你的腳趾。"

This is something that I maybe pushed a little bit

這是我可能推了一下的東西

early in my career, when I didn't understand everything.

在我職業生涯的早期，當我還不瞭解一切的時候。

Morris: You should allow your body to move naturally,

莫里斯：你應該讓你的身體自然移動。

and if you limit that, you actually add more stress,

如果你限制這一點，你實際上會增加更多的壓力。

as we've known through literature,

正如我們通過文學作品所瞭解的那樣。

to your hips and your low back.

到你的臀部和你的腰部。

So to limit that movement is just absurd to me,

是以，限制這種運動對我來說是荒謬的。

and I feel like that myth needs to die now.

而且我覺得這個神話現在需要消亡。

Wang: You think about the daily things that we do.

王。你想想我們每天做的事情。

Let's take away strength training.

讓我們拿掉力量訓練。

Beyond that, you go down the stairs,

除此之外，你還可以下樓梯。

your knees go past your toes.

你的膝蓋超過你的腳趾。

When you play your sport, do you ever

當你進行你的運動時，你是否曾經

think about your knees being past your toes?

想想你的膝蓋超過你的腳趾？

And the answer is 100% no.

而答案是100%沒有。

And, Stacie, for you, you were a gymnast.

而且，斯塔西，對你來說，你是一個體操運動員。

When you did your jumps and flips and landings,

當你做你的跳躍、翻轉和著陸時。

I can guarantee you were never like,

我可以保證你從來沒有喜歡過。

"Oh, no, my knees cannot go past my toes."

"哦，不，我的膝蓋不能超過我的腳趾。"

You're absolutely correct.

你說得很對。

So now we see so many ankle limitations

所以現在我們看到了這麼多的腳踝限制

because of this movement pattern

因為這種運動模式

that people have been spreading a myth

人們一直在散佈一個神話

or trying to teach for the wrong reasons,

或因錯誤的原因而試圖進行教學。

without letting them just move like athletes.

而不是讓他們像運動員一樣運動。

Let your body move natural,

讓你的身體自然移動。

and usually it does what it needs to do

通常它能做它需要做的事

to be most efficient at whatever movement that is.

在任何運動中都是最有效的。

"Soreness is a sign of a good workout."

"痠痛是良好鍛鍊的標誌"。

Soreness is basically when you have an accumulation

痠痛基本上是指當你有一個累積的

of lactate in your blood.

血液中的乳酸。

It turns yourself into more of an acidic state,

它使自己變成更多的酸性狀態。

and that's when you kind of feel that burn effect

這時你就會感覺到那種燃燒效應

that people talk about.

人們談論的。

Is soreness a factor of a workout?

痠痛是鍛鍊的一個因素嗎？

Yes, potentially.

是的，有可能。

Our patients, our athletes, have had plenty

我們的病人，我們的運動員，已經有很多

of great workouts and not felt sore the next day. Right?

的偉大鍛鍊，第二天不覺得痠痛。對嗎？

It's just the way the body is, and sometimes

這只是身體的方式，而有時

you just have a harder workout, a shorter workout.

你只是有一個更難的鍛鍊，一個更短的鍛鍊。

So those 15-, 20-minute workouts,

所以那些15、20分鐘的鍛鍊。

those are the ones that typically

這些是典型的

I don't personally feel too sore in,

我個人並不覺得有太多的酸楚在。

but if I get, like, a nice hour-and-15 workout

但如果我得到了，比如，一個漂亮的1小時15分鐘的鍛鍊

where I'm just going hard at it,

我只是在那裡努力工作。

then I'm going to feel a little bit more sore the next day.

那麼第二天我就會感覺到更多一點的痠痛。

But, again, that doesn't mean that my 20-minute workout

但是，同樣，這並不意味著我的20分鐘運動

was ineffective or bad.

是無效的或壞的。

A lot of people, they're like, "I can barely walk,

很多人，他們會說，"我幾乎不能走路。

I'm so sore."

我好痛。"

And their trainer is like, "Good."

而他們的培訓師就說："好。"

And I'm like, that's not so good!

我想，這不是很好嗎！？

You should be able to walk.

你應該能夠行走。

You should have been progressed in a way

你應該在某種程度上得到了進步

that was so gradual that you are feeling stronger,

這是很漸進的，你感覺更強大了。

and maybe you are still getting a little bit sore,

而且也許你還會有一點痛感。

but you don't feel like you can't walk the next day.

但你不會覺得第二天走不動了。

I think rest and recovery, nutrition,

我認為休息和恢復、營養。

sleep is super important.

睡眠是超級重要的。

"Bigger muscles are stronger."

"更大的肌肉更強壯"。

From a physiology standpoint,

從生理學的角度來看。

bigger muscles may have the ability to be stronger.

更大的肌肉可能有更強的能力。

They could have bigger or more motor units

他們可能有更大或更多的運動單元

to be able to get stronger.

以便能夠變得更強大。

But that doesn't necessarily mean that they are stronger.

但這並不一定意味著他們更強大。

There are people that have genetic differences,

有的人有遺傳差異。

they have longer muscles,

他們有更長的肌肉。

and they're not going to be as short or as prominent.

而且它們不會那麼短或那麼突出。

So they maybe don't look as big,

所以他們也許看起來沒有那麼大。

but they may be really, really strong

但他們可能真的非常非常強大

because there's more of them

因為他們的數量更多

and there's a shorter tendon where they're attaching.

而在它們連接的地方有一條較短的肌腱。

Or, there's people that have different limb lengths.

或者，有的人有不同的肢體長度。

Your levers are going to play into how strong you are.

你的槓桿會影響到你的實力如何。

I do talk about size,

我確實談到了尺寸。

because obviously dealing with the rehab side of things

因為很明顯，在處理康復方面的事情時

they have a post-op knee that looks like

他們有一個術後的膝關節，看起來像

half the size of the other side, but I'm never like,

的一半大小，但我從來沒有像。

"Oh, you're weak because you look like this."

"哦，你是弱者，因為你看起來像這樣。"

It's just, "Hey, let's get in the weight room,

這只是，"嘿，讓我們進入舉重室。

let's get a little bit stronger,

讓我們變得更強大一點。

let's make sure you can

讓我們確保你能

perform your sport safely, confidently,"

安全、自信地進行你的運動，"

and all that kind of stuff.

和所有這些東西。

And for me, that's all I really care about,

而對我來說，這就是我真正關心的事情。

is more the performance side of things,

更多的是性能方面的問題。

and getting stronger is going to help you

變得更強壯會幫助你

in your performance level, for the most part.

在你的表現水準中，在大多數情況下。

"You need to eat meat to build muscle."

"你需要吃肉來增加肌肉"。

[laughs] Your eyes got big there.

[笑]你的眼睛在那裡變大了。

Definitely not.

絕對不是。

Morris: You do need to eat protein to build muscle,

莫里斯：你確實需要吃蛋白質來增加肌肉。

but you do not need to get your protein

但你不需要得到你的蛋白質

from meat sources only.

僅來自肉類來源。

They have vegan protein shakes.

他們有素食蛋白奶昔。

You can do lentils.

你可以做扁豆。

Even quinoa has protein in it.

即使是藜麥也有蛋白質在裡面。

Wang: "Cardio before weights."

王。"在舉重前做有氧運動"。

What are your thoughts?

你有什麼想法？

So, it depends on your goals.

是以，這取決於你的目標。

Are your goals cardiovascular-related,

你的目標是否與心血管有關。

or are your goals strength-related?

還是你的目標與力量有關？

I think that that thing needs to be first.

我認為，那件事需要先做。

So if you're a strength athlete,

是以，如果你是一名力量型運動員。

you definitely need to make sure that

你肯定需要確保

you're focusing on what's important,

你要把注意力集中在重要的事情上。

which is your strength training.

這是你的力量訓練。

Wang: And this is not a black and white thing,

王。這不是一件黑白分明的事情。

just like a lot of things in the fitness world

就像健身界的很多事情一樣

and rehab world that we work with.

和我們一起工作的康復世界。

Morris: Cardio doesn't have to be what you think it is.

莫里斯。有氧運動不一定是你認為的那樣。

It doesn't have to be biking or running or swimming.

它不一定是騎自行車或跑步或游泳。

I do weightlifting as a form of cardio

我把舉重作為有氧運動的一種形式

because I get my heart rate up

因為我的心率很高

and then I'm able to sustain that,

然後我就能維持這個狀態。

and that alone is cardiovascular work.

而這本身就是心血管的工作。

"Working out tones your muscles."

"健身能鍛鍊你的肌肉。"

[laughs]

[笑聲]

I can't even say that with a straight face,

我甚至不能直截了當地說出這句話。

because what is toning?

因為什麼是調理？

I think of toning as something a printer does.

我認為調色是打印機的工作。

I think when people think of tone,

我認為當人們想到音調的時候。

they think of seeing their muscles and it being visible,

他們想到的是看到自己的肌肉和它是可見的。

and it always comes down to calories in versus calories out.

它總是歸結為攝入的卡路里與消耗的卡路里。

And being able to see your muscles means that you probably

而且能夠看到你的肌肉意味著你可能

are in a caloric maintenance or deficit state,

處於熱量維持或虧損狀態。

so you've got to make sure you're really focusing

是以，你必須確保你真的專注於

on what you're eating too,

對你吃的東西也是如此。

not just focusing on what you're doing in the gym.

而不是隻關注你在健身房裡做什麼。

There are plenty of runners out there who dread lifting,

有很多跑步者都害怕舉重。

but they're still considered on the toner side.

但它們仍然被認為是在碳粉方面。

And that's where the word tone is very, very subjective.

而這就是語氣這個詞非常、非常主觀的地方。

But there are other people who are on the more

但也有一些人在更大的

strength-conditioning side who love to lift

喜歡舉重的力量調節方

and are also toned.

而且也是有聲有色。

So, again, that's where the individuality

是以，同樣，這也是個性的體現。

really needs to come into play here.

真的需要在這裡發揮作用。

Absolutely. It's all going back to their goals.

絕對的。這一切都要回到他們的目標上。

What are your goals?

你的目標是什麼？

And for me, my goals are not as much aesthetic anymore

而對我來說，我的目標不再是那麼多的審美了

as they are just feeling strong, being strong,

因為他們只是覺得自己很強大，很堅強。

and being the best version of myself.

併成為最好的自己。

"Exercise cancels out unhealthy eating habits."

"運動可以抵消不健康的飲食習慣"。

Definitely not. [laughs]

絕對不是。[笑]

100% not.

100%不是。

My sister used to say this all the time.

我姐姐過去一直這樣說。

She'd be like, "I'm going to work out today

她會說，"我今天要去鍛鍊了

so I can go to McDonald's."

這樣我就可以去吃麥當勞了。"

And I was like, "What?

我當時想，"什麼？

If you're eating lots of saturated fats

如果你吃大量的飽和脂肪

and processed food, it's not good for you."

和加工食品，這對你沒有好處。"

And she was like,

而她就像。

"But I'm burning more than I'm consuming.

"但我燃燒的東西比我消耗的東西多。

Isn't that what matters at the end of the day?"

這不就是一天結束時最重要的事情嗎？"

And I was like, "Yes, that's important,

我當時想，"是的，這很重要。

but it really comes down to

但實際上，它可以歸結為

the things that you're putting inside your body

你在你的身體裡放的東西

that's going to have a long-term effect."

這將產生長期影響。"

It's not just calories in versus calories out.

這不僅僅是攝入卡路里與消耗卡路里的關係。

Let's hit your macros in these different three areas,

讓我們在這三個不同的領域衝擊你的宏偉目標。

like the big protein, carbs, and fats,

像大的蛋白質、碳水化合物和脂肪。

whatever that is for you.

不管這對你來說是什麼。

Wang: Can you have your occasional

王。你能不能把你偶爾的

cheat burger and things like that?

金光黨漢堡之類的東西？

Of course you can.

當然，你可以。

'Cause if I were to go eat fast food, whatever one it is,

因為如果我去吃快餐，不管它是什麼。

for 14 of my lunch and dinners,

在我的午餐和晚餐中，有14次是在這裡進行的。

and I could lift two hours a day,

而且我每天可以舉兩個小時。

that would not necessarily help me.

這不一定能幫助我。

"You should bulk and cut to build muscle."

"你應該散裝和削減，以增加肌肉。"

I have done a stint of bodybuilding,

我曾做過一段時間的健美運動。

and I know that this is something

我知道，這是一個

that I used to also believe

我曾經也相信

before I became more knowledgeable on the subject.

在我對這個問題有了更多瞭解之前。

Usually bodybuilders, they will bulk up,

通常情況下，健美運動員，他們會增肥。

just to put on some muscle,

只是為了增加一些肌肉。

and then they will cut down,

然後他們就會砍下來。

so then they can see that muscle

是以，他們可以看到，肌肉

and see what that muscle looks like.

並看看那塊肌肉是什麼樣子。

Now, if your goal is not to be a bodybuilder

現在，如果你的目標不是要成為一個健美運動員

and you want to bulk and cut simultaneously,

而你想同時散裝和切割。

you can do that.

你可以這樣做。

But you have to be in a

但你必須在一個

positive nitrogen state in your body,

你體內的正氮狀態。

and the way that you can achieve that

以及你可以實現這一目標的方式

is by increasing your protein

是通過增加你的蛋白質

in the form of amino acids

以氨基酸的形式

and also adding in creatine

還加入了肌酸

and then making sure you're sleeping enough.

然後確保你有足夠的睡眠。

It's not easy putting on mass

敷衍了事是不容易的

and then taking off mass, because then you're like,

然後脫胎換骨，因為這樣你就會覺得。

"Man I look so good when I'm cutting,

"夥計，我在切割時看起來很好。

but then I feel terrible

但後來我覺得很糟糕

when I look in the mirror when I'm bulking."

當我在增重時照鏡子時，"。

And it just throws you into this emotional state

它只是讓你進入這種情緒狀態

of not feeling good about yourself.

對自己的感覺不好。

I see that in some of my patients too.

我在我的一些病人身上也看到了這一點。

They don't know how to return back to normal eating,

他們不知道如何恢復到正常的飲食。

because they've been in either one or the other for so long.

因為他們已經在一個或另一個地方呆了這麼久。

I think that for people who are really trying

我認為，對於那些真正在努力的人來說

to be structured and rigid with this,

要有結構性和剛性的東西。

there is so much help out there.

外面有很多幫助。

I know Stacie takes on online clients and things like that

我知道Stacie在網上接受客戶，諸如此類的事情。

to do it in a safe, productive, structured way.

以安全、有效、有組織的方式進行。

"You need to work out for at least an hour

"你需要至少鍛鍊一個小時

for it to have an effect."

為它產生影響。"

Please go ahead and rip that one up as well.

請你也去把那個撕掉吧。

I'm a big believer in working smarter, not harder,

我非常相信工作要更聰明，而不是更努力。

and shorter doesn't mean not effective.

而較短的時間並不意味著沒有效果。

The ACSM, they have those

ACSM，他們有那些

minimum effective dosage numbers for adults, right?

成人的最低有效劑量數字，對嗎？

Over the course of the week, you have to accumulate

在一週的時間裡，你必須積累

that many minutes of moderate intensity

那麼多分鐘的中等強度

for it to be considered effective

才能被認為是有效的

for your cardiovascular health.

為你的心血管健康。

And then if it's vigorous activity,

然後如果是劇烈的活動。

I think it's 75 minutes to 150 minutes,

我認為是75分鐘到150分鐘。

so it's even smaller.

所以它更小。

Wang: Can you only survive on 20-, 30-minute workouts?

王。你只能靠20、30分鐘的鍛鍊生存嗎？