Rowing, on the other hand, it's low stress, low risk, it scales with you.

另一方面，賽艇運動壓力小、風險低，而且能與你的體能相匹配。

But, but, but, but, but, can you row too much?

但是，但是，但是，可以劃得太多嗎？

And what would happen if you were to row every single day for 30 days?

如果你連續 30 天每天都划船，結果會怎樣？

Seeing as how I am a rower and a rowing coach to non-rowers, specifically by trade, it seems like I'm uniquely positioned to answer this question.

我是一名賽艇運動員，也是非賽艇運動員的賽艇教練，尤其是在職業上，我似乎有獨特的優勢來回答這個問題。

But I do have a concern about if you were to row for 30 days straight, or perhaps even seven in a row, but I'll get to that in a minute.

但我擔心的是，如果你連續划船 30 天，甚至 7 天，但我馬上就會說到這個問題。

Rowing, the long-standing champion of collecting the dust in the corner of every single gym, unfortunately, is a valuable tool.

遺憾的是，賽艇作為長期以來的冠軍，被塵封在每個健身房的角落裡，但它卻是一種寶貴的工具。

But the question remains, would 30 days in a row be useful or harmful?

但問題是，連續 30 天是有益還是有害？

And why and what would be the actual benefits of doing it versus choosing something else?

為什麼要這樣做，這樣做的實際好處是什麼？

Before we go down that rabbit hole though, we really need to know what we're up against and what we're comparing it to.

不過，在進入這個兔子洞之前，我們真的需要知道我們的對手是什麼，我們要與什麼進行比較。

Now, when it comes to what you could choose to get fit, there are a number of different routes you could go.

說到如何健身，有很多不同的方法。

You could go the monostructural, rowing, the cycling, the running, swimming, what have you.

你可以選擇單結構、划船、騎自行車、跑步、游泳等等。

Then you've got team sports, soccer, baseball, football, and then you've got the gym, the dreaded gym.

然後是團隊運動，足球、棒球、橄欖球，然後是健身房，可怕的健身房。

I'm kidding, I love the gym, but the gym can be a dangerous place.

開玩笑，我喜歡健身房，但健身房也可能是個危險的地方。

The trouble with a gym is that nothing in a gym is really clear-cut if it's a coachless situation.

健身房的問題在於，如果是在沒有教練的情況下，健身房裡沒有什麼是真正一目瞭然的。

How do you write a workout?

如何編寫鍛鍊計劃？

How do you progress a workout?

如何提高鍛鍊效果？

How do you know how many reps and sets to choose?

如何知道選擇多少次和多少組？

How do you know what kind of tempo to use in the movement?

如何知道在動作中使用什麼樣的節奏？

Second, the technique behind each of those things, even the machines, the understanding of are you doing the thing correctly or not in order to make sure that you're staying in the right place?

其次，每件事情背後的技術，甚至是機器，要了解你是否正確地做了這件事，以確保你呆在正確的地方？

And then finally, how do you know if you're doing it right or not?

最後，你怎麼知道自己做得對不對？

Are you doing the thing correctly or not in order to make sure that you're staying safe and making the kind of gains you want to see, whether that's strength, weight loss, cardiac endurance, mental acuity, flexibility, whatever it may be.

你是否正確地做了這件事，以確保你保持安全，並取得你想看到的收穫，無論是力量、減肥、心臟耐力、心智敏銳度、靈活性，還是其他任何方面。

You need to have all of those things turned on, queued up, ready to go to make sure that you're improving the way that you want to.

你需要把所有這些東西都打開、排好隊、準備好，以確保你能按照自己的意願進行改進。

The gym industry as a whole, to be frank, is kind of this like squishy sponge of just so many bits and pieces of information.

坦率地說，整個健身房行業就像一塊柔軟的海綿，充斥著大量零碎的資訊。

And there are so many different people telling you what to do and how to do it.

有那麼多不同的人告訴你該做什麼、怎麼做。

It's a lot to think about and it's a lot to manage for somebody who isn't doing it as a profession or at least a high-level hobby, which is where rowing comes in as I like to think the white knight of exercises that you can choose.

這需要考慮的東西很多，對於不是把它作為職業或至少是高級愛好的人來說，需要管理的東西也很多，這就是賽艇的作用所在，我認為它是你可以選擇的運動中的白武士。

And why is that?

這是為什麼呢？

Well, because it's monostructural.

因為它是單結構的。

It's a singular movement, meaning you can focus on one thing.

這是一個單一的運動，意味著你可以專注於一件事。

And because rowing has the ability to scale up on both strength and endurance without the worry of the risk of doing it incorrectly and that risk causing injury, rowing is uniquely teed up to be a very reasonable choice.

由於賽艇運動既能增強力量和耐力，又不用擔心做得不正確而導致受傷的風險，是以賽艇運動是一個非常合理的選擇。

Now, back to the question at hand, 30 days.

現在，回到手頭的問題，30 天。

What would happen in that 30 days if you were to choose rowing and how would it go?

如果您選擇划船，這 30 天會發生什麼？

Now, the sample person I'm going to choose is somebody who is starting at zero and they're going for 30 days straight, four straight weeks.

現在，我要選擇的樣本是一個從零開始的人，他們要連續 30 天，連續四周。

So we'll break it into one week blocks.

是以，我們將把它抽成一週的時間段。

We'll take a look at how this would go.

我們來看看這將如何進行。

Now, week one is going to be a doozy.

現在，第一週將是個大日子。

You're going to need to invest a good amount of time into onboarding information, technique, watching videos, absorbing as much as you can about how the rowing stroke works, because you want to make sure that you're learning to do it right in week one so that you don't develop a ton of bad habits over the entirety of these 30 days, which is going to overtake quite a bit of brain capacity as your brain takes in information and is then going to try and attempt to turn that into movement.

你需要投入大量的時間來學習資訊、技術、觀看視頻，儘可能多地瞭解划船動作的原理，因為你要確保在第一週就能學會正確的划船動作，這樣你就不會在這 30 天內養成大量的壞習慣，因為你的大腦在接收資訊並試圖將其轉化為動作時，會佔用大量的腦容量。

That would lead to what I call the digestion phase.

這將導致我所說的消化階段。

Let's say you watch all of my videos.

假設你觀看了我所有的視頻。

You watch every video on this channel.

你會觀看這個頻道上的每一個視頻。

It doesn't mean you're automatically going to be able to move that way because your brain needs to connect and take time to tell your body how to move in space and time.

這並不意味著你就能自動以這種方式移動，因為你的大腦需要連接，需要時間來告訴你的身體如何在空間和時間中移動。

So you're digesting the information.

所以你正在消化這些資訊。

In week one, I call this positional compliance.

在第一週，我稱之為 "位置服從"。

You should expect about 20% of the time you are achieving positional compliance.

你應該預計大約有 20% 的時間能做到位置合規。

That means if we took 10 strokes, every two of them, you would maybe do correctly.

也就是說，如果我們打 10 下，每打兩下，你可能就打對了。

The other eight, the body just falls apart.

其他八個，身體就散架了。

The brain can't keep up with the pace of the movement and how you're moving.

大腦跟不上運動的節奏和你的運動方式。

And then every once in a while, you get this stroke and you go, oh, there it was.

然後每隔一段時間，你就會中風，然後你就會想，哦，原來是這樣。

Remember what I did there.

還記得我做了什麼嗎？

Now to aid in that digestion process, the things that you would be doing in that first week are going to be doing workouts that lack intensity and instead are high in reps where you can be constantly thinking, analyzing, and processing.

現在，為了幫助消化，你在第一週要做的事情就是進行缺乏強度的鍛鍊，而不是進行高次數的鍛鍊，這樣你就可以不斷地思考、分析和處理。

That would be a lot of drill workouts where you're doing drills that help to reinforce the positions of the stroke.

這就需要大量的練習，通過練習來強化擊球的姿勢。

And then you may be just doing some volume workouts with very low intensity so that your brain can keep up.

然後，你可能只是做一些強度很低的大運動量鍛鍊，這樣你的大腦才能跟得上。

When you try to go fast or intense, you cannot make adjustments.

當你嘗試快速或高強度運動時，就無法進行調整。

Your brain is overwhelmed with just trying to go hard and survive.

你的大腦已經不堪重負，只想努力地活下去。

It cannot slow down to adapt.

它無法放慢速度來適應。

And right now it's heavy adaptation phase in this first seven days of your 30-day period.

而現在，在這 30 天的頭七天裡，正是重適應階段。

Now, while rowing doesn't often induce soreness, you're probably going to be feeling some new muscles that are having to work.

現在，雖然划船並不經常引起痠痛，但你可能會感覺到一些新的肌肉在工作。

The back, for example, all the muscles along that are called your erectors that go along your spine to support your spine, you're going to be feeling those.

例如，背部的所有肌肉都被稱為直立肌，它們沿著脊柱支撐脊柱，你會感覺到這些肌肉的存在。

Maybe your quads, maybe your glutes, maybe your calves, maybe your anterior tibia, the muscle in the front of your shin, maybe your shoulders from keeping those arms supported.

也許是你的四頭肌，也許是你的臀部，也許是你的小腿，也許是你的脛骨前肌（脛骨前方的肌肉），也許是你的肩膀（保持手臂支撐）。

But needless to say, you may be finding some soreness in these first seven days.

但不用說，在這最初的七天裡，你可能會感到一些痠痛。

And again, it's important to enforce that during that seven days, you should be focusing on technique rather than intensity.

同樣重要的是，在這七天裡，你應該注重技術而不是強度。

If you go to intensity, you're going to develop all sorts of bad habits in that 30 days.

如果你去強度，你會在這 30 天內養成各種壞習慣。

And so while you're in this stage, it's important that you slow down and think about mechanics.

是以，當你處於這個階段時，一定要放慢腳步，思考一下力學問題。

Also in this first seven days, you can probably get away with pretty normal sleep patterns.

另外，在最初的七天裡，你的睡眠模式可能會比較正常。

Although you may be realizing that at the end of the day, you're pretty worked from doing it.

雖然你可能會意識到，在一天結束的時候，你已經做得很累了。

But because our workouts have been low in intensity, you may not be feeling incredibly tired from the process yet.

不過，由於我們的鍛鍊強度較低，所以你可能還不會感到無比疲憊。

So at this phase, still thriving.

是以，在這個階段，它依然茁壯成長。

We're in week one and we're about to close it out.

現在是第一週，馬上就要結束了。

Now you move into week two.

現在進入第二週。

40% positional compliance that you can expect.

40% 的位置符合標準。

The soreness is going to reduce a little bit.

痠痛感會減輕一些。

You're not getting as sore anymore because the body is starting to adapt.

你不再那麼痠痛，因為身體開始適應了。

What that means is you're going to be able to start adding in a little bit of intensity into the workouts.

這意味著你可以開始在鍛鍊中增加一些強度。

But now you're going to be alternating intensity with endurance.

但現在，你要交替使用強度和耐力。

And the endurance can be thought of as endurance slash recovery.

而耐力可以被認為是耐力的斜線恢復。

And that's because we still need those days where we're thinking about the mechanics.

這是因為我們仍然需要那些思考機械問題的日子。

The other days on the intensity, we're going to start to practice what it's like to start to drive more force into the machine, which is going to drive greater adaptation.

其他幾天的強度訓練，我們將開始練習如何向機器施加更大的力量，這將促進更大的適應性。

The inbound information, however, does need to continue.

不過，輸入資訊仍需繼續。

So you should still be trying to process information, re-watching videos to help you understand concepts.

是以，您仍應努力處理資訊，重新觀看視頻以幫助理解概念。

Energy is going to start to change here.

這裡的能源將開始發生變化。

What you're going to expect is that you're probably not going to be able to get away with poor sleep patterns, staying up late, or maybe you still wake up early.

你會期望的是，你可能無法擺脫不良的睡眠模式、熬夜或早起。

Maybe you're somebody who usually sleeps six hours a day, things like that.

也許你是一個通常每天睡六個小時的人，諸如此類。

If that's what you've historically done, you may notice that you start to get tired earlier in the day.

如果您歷來都是這樣做的，您可能會發現自己在一天的早些時候就開始感到疲倦。

And that's because your body is having to adapt now.

這是因為你的身體現在必須適應。

It's starting to learn, all right, hey, I have this energy need.

它開始學會，好吧，嘿，我有這種能量需求。

And in order to refill my cup with the energy requirements that you're putting out every single day, so two things are going to happen.

為了給我的杯子補充你每天所需的能量，有兩件事會發生。

You're going to start to crave more rest, as in you should be going to sleep earlier, or maybe you need a nap in the middle of the day.

你會開始渴望更多的休息，比如你應該早點睡覺，或者你可能需要在中午小睡一會兒。

But you're also probably going to start to get a little bit more hungry.

但你也可能會開始有點餓。

And that's because your body is now in this stage where it's gone, oh, hey, this thing is real.

這是因為你的身體現在正處於這樣一個階段：哦，嘿，這東西是真的。

We're going to keep doing this.

我們將繼續這樣做。

We need to resupply and we need to figure out how that's going to happen.

我們需要補給，也需要想辦法補給。

And so the body is going to start to send signals.

是以，身體會開始發出信號。

You're going to get more tired and you're going to get more hungry.

你會越來越累，越來越餓。

Now in this week, still drilling some workouts.

現在到了這周，還在鑽研一些鍛鍊方法。

Maybe you warm up with drills this week instead of the workout being drills.

也許這周你可以用練習來熱身，而不是用練習來鍛鍊。

But the way I like to think of it is that it takes a thousand strokes to fix a bad habit.

但我喜歡這樣想：要改掉一個壞習慣，需要千錘百煉。

And that's about 10,000 meters.

這大約有 1 萬米。

So for every 10,000 meters you put in, you're able to be working on correcting because you're going to choose focus points as you do that.

是以，每投入 10,000 米，就能進行一次校正，因為在校正過程中會選擇對焦點。

And that's going to help improve that positional compliance in the coming weeks.

這將有助於在未來幾周內提高位置服從性。

Now let's move on to week three and see what that's going to hold.

現在，讓我們進入第三週，看看第三週會發生什麼。

I've been talking about positional compliance.

我一直在談論位置服從性。

In week three, you're moving up to 60%.

第三週，你的比例將上升到 60%。

Huzzah!

萬歲

Great things are going to happen here.

偉大的事情將在這裡發生。

Well, if 60% of your strokes now feel like they're hitting the sweet spot, you're going to start to enjoy the process more.

好吧，如果你現在有 60% 的擊球都感覺擊中了甜蜜點，你就會開始更加享受這個過程。

And now you're taking more good strokes than bad strokes.

現在你的好球比壞球多了。

You're like, I felt it.

我感覺到了

I felt it.

我感覺到了

I felt it.

我感覺到了

Screwed that one up.

搞砸了

I felt it.

我感覺到了

I felt it.

我感覺到了

I felt it.

我感覺到了

Another bad stroke.

又一次嚴重中風

And that's how it's going to go.

事情就是這樣發展的。

But you're going to be feeling more confident.

但你會感到更加自信。

So confidence is going to start to improve.

是以，信心將開始增強。

Now it's important that when confidence improves, you don't just take off on a tear and move all the way over to intensity workouts.

現在，重要的是，當自信心增強時，你不能一味地追求高強度鍛鍊。

Intense workouts every day is a surefire recipe to just burn out way too quickly.

每天都進行高強度鍛鍊，肯定會讓人很快就疲憊不堪。

And so in this week, you're going to start working on the balance between making sure that you push and nudge the needle a little bit and then understanding, hey, it's time to back off.

是以，在這一週裡，你要開始在確保你推動和推動針尖一點點與理解 "嘿，是時候後退了 "之間取得平衡。

But because I'm doing this for 30 days straight, those back off days are going to be my recovery slash endurance slash mechanics days.

但因為我要連續 30 天這樣做，所以後面的休息日將是我的恢復日、耐力日和力學日。

In this week, you may actually start to notice some physical changes happening.

本週，你可能會開始注意到身體上發生的一些變化。

When you look at yourself in the mirror every day, you've been at this for two weeks, 14 days straight.

當你每天照鏡子的時候，你已經連續堅持了兩週、14 天。

There are going to be changes that begin to happen.

將會有一些變化開始發生。

Your body is going to undergo some growth.

你的身體會發生一些變化。

You may start to notice some weight loss.

您可能會開始發現體重有所減輕。

You may start to notice that you look a little bit less puffy, or you may start to notice a little bit more definition in an area.

你可能會開始發現自己看起來不那麼浮腫了，或者你可能會開始發現某個部位的輪廓更加清晰了。

Because of those energy demands that you've now put on your body in week three, you are hopefully resting more as a result and feeding more.

由於你在第三週對身體提出了這些能量要求，希望你能是以多休息，多進食。

That means that your body is starting to change over in its energy consumption needs.

這意味著您的身體開始改變其能量消耗需求。

Your body is going to start to change because it's starting to rewire at this phase now.

你的身體會開始發生變化，因為它在這個階段開始重新連接。

Now in week three, it is important that you start to add in mobility work because here is where we start to see our first risk of what I would consider to be some repetitive use injury things.

現在到了第三週，重要的是你要開始增加活動能力方面的訓練，因為從這裡開始，我們就開始面臨我認為是一些重複性損傷的風險。

So it's important that you address areas that could begin to get sensitive to being overused.

是以，重要的是要解決那些可能因過度使用而開始變得敏感的部位。

That doesn't mean that things are going wrong.

這並不意味著事情出了問題。

It just means, hey, those muscles are really working a lot right now.

這隻意味著，嘿，這些肌肉現在真的很賣力。

So you should be taking a little bit extra time now.

所以，你現在應該多花一點時間。

You're going to start to need to add in some stretching in order to make sure we don't drive too much adaptation and cause an itis of some kind, a tendonitis of a certain joint or any area in particular.

你將開始需要增加一些伸展運動，以確保我們不會推動過多的適應性，導致某種腱鞘炎、某個關節或任何特定部位的肌腱炎。

Mentally, however, in this week, you're going to start to feel some mental success.

不過，在心理上，本週你將開始感受到一些精神上的成功。

You may notice an uptick in mood and improvement in the way that you want to approach this because now you're thinking I'm in the home stretch.

你可能會發現自己的心情有所好轉，對待這件事的態度也有所改善，因為現在你在想，我已經進入了最後的衝刺階段。

And that brings us to week four, the final week of your 30 days of rowing.

現在是第四周，也是 30 天賽艇活動的最後一週。

We're at 80% plus on positional compliance because you've been doing it so much.

因為你做得太多了，所以我們的位置遵從率達到了 80%以上。

You cannot help but be improving at the technique.

你會情不自禁地提高技術水平。

Your body has well learned how to maintain positions.

你的身體已經學會了如何保持姿勢。

The only thing that's going to limit you at this point is whether or not you're staying focused enough to maintain those good positions when you're in your harder workouts, you should be alternating intense, hard sprinting sessions with some recovery sessions and then some mid range sessions.

在這一點上，唯一會限制你的是，當你進行更艱苦的訓練時，你是否能保持足夠的專注力，以保持這些良好的狀態，你應該將高強度、高難度的衝刺訓練與一些恢復訓練交替進行，然後再進行一些中程訓練。

So you are starting to experiment with the capacity that you have to go.

是以，你開始嘗試利用你的能力去做。

So at this point, an hour of rowing probably shouldn't feel that crazy because you've put in so many strokes.

是以，在這一點上，一小時的划船可能不會讓你感覺那麼瘋狂，因為你已經劃了那麼多下。

It feels a little bit natural to do so.

這樣做感覺有點自然。

You're definitely noticing some body composition changes at this point.

在這一點上，你肯定會注意到一些身體成分的變化。

You're definitely tired because you've been going at this for a while.

你肯定累了，因為你已經堅持了一段時間。

Sleep and mood should have improved significantly by now.

現在睡眠和情緒應該有了明顯改善。

Hopefully putting good foods into your body.

希望把好的食物吃進身體裡。

Now at this point, hopefully you may just need a couple videos here to watch some technique and refresh a couple ideas, but you should feel fairly confident that you are executing the stroke well.

在這一點上，希望你可能只需要看幾段視頻，瞭解一些技巧和刷新一些想法，但你應該對自己能很好地執行划水動作感到相當有信心。

And you'll notice that you have improved how fast you can move on this machine not as a byproduct of your fitness improving, although it has, but now because your mechanics are so finely tuned, you're looking at this and going, oh wow, I don't have to spend nearly as much energy to achieve the same results as I used to.

你會注意到，你在這臺機器上的移動速度得到了提高，這並不是你體能提高的副產品，雖然你的體能提高了，但現在因為你的機械結構已經調整得非常精細，你看著這臺機器就會想，哦，哇，我不用像以前那樣花費那麼多精力就能達到同樣的效果了。

And therein lies where intense workouts start to get more intense and you start to drive greater adaptation because now the mechanics allow you to do that.

這就是高強度鍛鍊開始變得更加激烈的地方，也是你開始產生更大適應性的地方，因為現在的力學原理允許你這樣做。

And then in the recovery workouts, you get to be very cognizant of what you're doing and how you're doing it.