Name: 我嘗試了彼得-阿蒂亞博士的健身套路（最大限度地延年益壽） (I Tried Dr. Peter Attia's Fitness Routine (Maximum Longevity))
Uploaded: 2024-10-24T06:19:37.000Z
Duration: 9 min 42 s

I tried Peter Atiyah's fitness routine for maximum longevity, and this is what happened.

我嘗試了彼得-阿提亞（Peter Atiyah）的長壽健身法，結果是這樣的。

According to Dr. Peter Atiyah, smoking and diabetes can increase your risk of death by two to three times.

Peter Atiyah 博士指出，吸菸和糖尿病會使死亡風險增加兩到三倍。

分詞構句

Improving your cardiorespiratory fitness can reduce your risk of death by five times, and increasing your strength can reduce your risk of death by three times.

增強心肺功能可將死亡風險降低五倍，增強體力可將死亡風險降低三倍。

He's a physician that focuses on the applied science of longevity.

他是一位專注於長壽應用科學的醫生。

He helped Chris Hemsworth, the guy from Thor Marvel movies in the TV show called Limitless, and he's been on the podcast with Tim Ferriss, Andrew Huberman, and Rich Roll.

他幫助克里斯-海姆斯沃斯（Chris Hemsworth），也就是《雷神》（Thor）這部漫威電影中的男主角，拍攝了一部名為《無極限》（Limitless）的電視劇。

He has a new book coming out in just a few days called Outlive.

幾天後，他將出版一本新書，書名叫《Outlive》。

And today we're going to test out his fitness routine to see what it's like and how it actually works.

今天，我們將對他的健身計劃進行測試，看看他的健身計劃是怎樣的，實際效果如何。

He says it's the most potent drug to increase your health span.

他說，這是增加健康壽命的最有效藥物。

It's like a super well-crafted exercise program that is geared towards strength, muscle mass, and cardiorespiratory fitness.

它就像一個超級精心設計的鍛鍊計劃，旨在增強力量、肌肉品質和心肺功能。

And Dr. Peter Atiyah argues that if you do these four fitness pillars, you have massive control over how you can change your risk of ACM.

彼得-阿提亞博士認為，如果你做到了這四點健身支柱，你就能在很大程度上控制如何改變你的 ACM 風險。

基本上是任何原因造成的死亡。

All right, time to put my shoes on because the very first thing is zone 2 training.

好了，是時候穿上我的鞋子了，因為第一件事就是 2 區訓練。

And Peter Atiyah defines zone 2 as keeping your lactate below two millimoles.

而彼得-阿提亞將第 2 區定義為將乳酸保持在 2 毫摩爾以下。

You have to prick your blood and be able to measure that with a lactate meter.

您必須刺破血液，用乳酸計測量。

If you don't have that, the next best thing is a conversational pace.

如果你沒有這種能力，其次就是娓娓道來的節奏。

I can spend the entire 45 minutes on a phone call.

It's not as comfortable as this discussion here.

But if I can't talk, if I feel like I can't talk, I'm too high in the intensity.

但是，如果我不能說話，如果我覺得我不能說話，那就是我的強度太高了。

His favorite way is on a bike because you can actually titrate the wattage to exactly what you need.

他最喜歡的方式是騎自行車，因為你可以根據自己的需要調整功率。

You could also do a rower, swimming, whatever it is.

你還可以做划船、游泳等任何運動。

You just need to keep a consistent pace, consistent power, and potentially a consistent heart rate.

你只需要保持一致的速度、一致的功率，還有可能保持一致的心率。

For me personally, using a chest heart rate strap is one of the easier ways.

就我個人而言，使用胸前心率帶是比較簡單的方法之一。

I go ahead and I adjust the zones on my Apple Watch to kind of match what my RPE might be for like a conversational pace.

我繼續調整 Apple Watch 上的區域，使其與我的 RPE 值相匹配，比如對話速度。

And we're going to do on the treadmill because that's the easiest way to keep a consistent pace overall.

我們將在跑步機上進行，因為這是最容易保持整體步調一致的方法。

And it's really easy with the zone two stuff to get confused.

This zone two does not correlate with a lot of the other zone twos that people talk about.

這個二區與人們談論的許多其他二區並不相關。

Just be mindful and understand what kind of zone two is this person talking about.

只需注意並瞭解此人所說的二區是什麼樣的二區。

We do 45 minutes minimum for three to four hours a week.

我們每週至少三到四個小時，每次 45 分鐘。

是以，一共有四節課，每節課 45 分鐘。

If you're just getting started, he recommends doing three sessions of 30 minutes.

如果你剛剛開始，他建議你做三次，每次 30 分鐘。

So we're going to hop on one of these treadmills.

所以我們要跳上這些跑步機之一。

I like to use the ones where it integrates with the Apple Watch.

我喜歡使用與 Apple Watch 集成的產品。

I'm going to put this heart rate monitor on and connect the heart rate monitor to my Apple Watch.

我要戴上這個心率監測器，並將心率監測器連接到我的 Apple Watch 上。

My typical zone two range is about 136, 140.

我的典型二區範圍約為 136 至 140。

So I try to stay around that a little bit lower.

所以，我儘量把這個數字降得低一點。

I don't obsess over the heart rate numbers.

Keep going how you feel because some days I might be extremely tired and I might need to stick around 132 heart rate.

因為有些時候我可能會非常累，我可能需要堅持 132 的心率。

Some days I might feel really good and I can go up to 140.

有些時候，我可能感覺非常好，可以達到 140 磅。

My zone two pace is approximately like 1030 minutes per mile, whatever that is, kilometers.

我的二區速度大約是每英里 1030 分鐘，不管那是多少公里。

I don't know how to run to be honest with you.

So while we do the zone two run, I'm going to talk about why he thinks zone two is so important.

是以，在我們進行二區跑的同時，我想談談為什麼他認為二區如此重要。

Building aerobic efficiency means you're making your mitochondria more efficient.

提高有氧效率意味著提高線粒體的效率。

And we all know when we learned in school, mitochondria is the powerhouse.

我們在學校學習時都知道，線粒體是動力之源。

When you have really efficient mitochondria, you're able to uptake glucose into your muscles.

當你的線粒體非常高效時，你就能將葡萄糖吸收到肌肉中。

If you eat a lot of carbs, right, it's going to minimize your glucose spikes.

如果你吃大量的碳水化合物，就能最大限度地降低血糖峰值。

It's going to minimize your potential of getting type two diabetes, but having efficient mitochondria is a hallmark of good metabolic health.

這將最大限度地降低你患上二型糖尿病的可能性，但擁有高效的線粒體是良好代謝健康的標誌。

I highly recommend you go check out the drive podcast, the Q and A.

我強烈建議你們去看看驅動播客和問答。

He has some great videos in terms of what zone two should look like and why it's important to do that.

他有一些很棒的視頻，介紹了第二區域應該是什麼樣子，以及為什麼要這樣做。

Don't forget to tie your shoes when you're running.

And if you fall while running, you're going to be dead and you're not going to have any longevity.

如果你在跑步時摔倒，你就會死掉，也不會長壽。

I've been doing zone two for now like six months.

我在第二區工作已經有六個月了。

I know 45 minutes I go out, I run at a steady pace and then I just come home and it's like, it's a great experience.

我知道我出去跑 45 分鐘，我以穩定的速度跑，然後我就回家了，這就像是一次很棒的體驗。

So this is without oxygen and he might also label it as zone five or VO two max training where aerobic and mitochondrial efficiency is like how efficient your engine is as producing power.

是以，這是在沒有氧氣的情況下進行的訓練，他也可能將其稱為第五區或 VO 2 最大值訓練，有氧和線粒體效率就像你的發動機產生動力的效率一樣。

VO two max training is how big your engine is.

VO 2 最大值訓練就是你的引擎有多大。

那麼，讓我們去看看空中自行車吧。

So this is all anaerobic exercise and anaerobic means without oxygen.

是以，這都是無氧運動，無氧意味著沒有氧氣。

So my muscles are going to have to operate without oxygen.

是以，我的肌肉必須在沒有氧氣的情況下工作。

And the reason that this is so or cardio respiratory fitness for their age group have a five times reduction in all cause mortality.

而之所以如此，還是因為他們這個年齡段的心肺功能強健者的全因死亡率降低了五倍。

So they're five times less likely to die.

是以，他們死亡的可能性會降低五倍。

So if I do this once a week and I'm five times less likely to die, I'll take it.

所以，如果我每週做一次這個，我的死亡機率就會降低五倍，我會接受的。

And his protocol, sometimes he'll do this right after a zone two workout.

而他的方案，有時會在二區訓練後馬上進行。

So as long as you get your minimum 45 minutes in, then you can head into a VO two max workout.

是以，只要你完成了至少 45 分鐘的訓練，就可以開始進行最大 VO 值為 2 的鍛鍊。

So one minute, super intense, three minutes of zone two.

所以，一分鐘，超級緊張，三分鐘二區。

And the option two is four by four, which is four minutes as hard as you can go for those four minutes.

第二個選項是四乘四，也就是四分鐘，在這四分鐘裡你可以盡全力去做。

And the same thing, you can do this on a treadmill, on a Stairmaster or a bike.

同樣的，你也可以在跑步機、Stairmaster 或自行車上這樣做。

You just need to be able to hit those consistent times.

你只需要能夠達到那些穩定的時間。

Pretty much essentially peak out your heart rate to your VO two max, your zone five range.

基本上，心率峰值達到最大 VO 值 2，即第五區範圍。

So I'm going to do one minute on three minutes off, let the timer begin.

所以我準備一分鐘開三分鐘關，讓計時器開始計時。

所以，大約 30 分鐘後，你就完成了。

And if you need to batch process these, you could always do your VO two max zone five workouts right after a zone two, but never before.

如果您需要分批進行這些訓練，您可以在第二區訓練後立即進行 VO 2 最大值第五區訓練，但絕不能在此之前進行。

Ideally different days or entire different parts of the day.

最好是在不同的日子或一天中的不同時段。

But Peter Atiyah recommends that you always do zone two first and then VO two max.

但彼得-阿提亞建議您總是先做第二區，然後再做最大 VO 值。

You're going to do strength right after, or at the same time, zone two first, then strength.

緊接著或同時進行力量訓練，先進行二區訓練，再進行力量訓練。

That just allows you to get the maximum benefits from your zone two workout.

這隻會讓你在第二區鍛鍊中獲得最大的益處。

Next up, we're going to do the last two pillars, head over to the weights and get a strength workout.

接下來，我們要做最後兩根支柱，去舉重室做力量訓練。

And maybe having lean muscle mass and strength is highly correlated with longevity.

也許瘦肌肉和力量與長壽密切相關。

Now, why is longevity so important to me?

現在，為什麼長壽對我如此重要？

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我嘗試了彼得-阿蒂亞博士的健身套路（最大限度地延年益壽） (I Tried Dr. Peter Attia's Fitness Routine (Maximum Longevity))

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