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Muscles.
肌肉
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We have over 600 of them.
超過六百個肌肉在我們身體內部
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They make up between 1/3 and 1/2 of our body weight,
肌肉和組織占了我們體重的三分之一到二分之一
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and along with connective tissue,
藉著結締組織
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they bind us together, hold us up, and help us move.
肌肉把我們的身體構成一體,幫助我們移動
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And whether or not body building is your hobby,
不管你習不習慣健身
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muscles need your constant attention
你得不時地注意你的肌肉
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because the way you treat them on a daily basis determines whether they will wither or grow.
因為你每天如何運用你的肌肉,決定了你的肌肉會萎縮還是成長
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Say you're standing in front of a door, ready to pull it open.
當你站在門前要拉開門
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Your brain and muscles are perfectly poised to help you achieve this goal.
你的大腦和肌肉會保持平衡,來協助你達成目標
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First, your brain sends a signal to motor neurons inside your arm.
第一,大腦會發送訊息到手臂的運動神經元
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When they receive this message, they fire,
當神經元接收到訊息,便會活躍起來
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causing muscles to contract and relax,
讓肌肉收縮或放鬆
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which pull on the bones in your arm and generate the needed movement.
拉持臂膀的骨頭,以便產生所需要的移動
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The bigger the challenge becomes, the bigger the brain's signal grows,
隨著挑戰性的增加,大腦訊息也跟著增強
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and the more motor units it rallies to help you achieve your task.
也有更多的運動神經元聯合起來,協助你達成任務
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But what if the door is made of solid iron?
那如果這扇們是鐵做的呢?
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At this point, your arm muscles alone won't be able to generate enough tension to pull it open,
這樣的話,單靠你臂膀的肌肉是不足以產生足夠的力道將門打開的
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so your brain appeals to other muscles for help.
所以你的大腦向其他部位的肌肉求助
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You plant your feet, tighten your belly, and tense your back,
於是,你站穩腳步、縮小腹,然後躬起身子
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generating enough force to yank it open.
產生足夠的力氣將門拉開
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Your nervous system has just leveraged the resources you already have, other muscles, to meet the demand.
你的神經系統利用槓桿原理,將你身體原有的資源和其他肌肉結合起來達到目的
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While all this is happening,
事情發生的當下
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your muscle fibers undergo another kind of cellular change.
肌肉的纖維產生了細胞變化
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As you expose them to stress, they experience microscopic damage, which, in this context, is a good thing.
當肌肉受到外力時,會有顯微的損害,在這樣的情況下,反而是件好事
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In response, the injured cells release inflammatory molecules called cytokines
相對地,受傷的細胞釋放出發炎的分子,稱為細胞因子
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that activate the immune system to repair the injury.
促使免疫系統修復損害的地方
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This is when the muscle-building magic happens.
這時肌肉增長的魔力發生了
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The greater the damage to the muscle tissue,
肌肉組織的損害越大
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the more your body will need to repair itself.
身體自我修復的需求也越多
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The resulting cycle of damage and repair
損害與修復一再地循環
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eventually makes muscles bigger and stronger
最終讓肌肉變得更大、更強壯
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as they adapt to progressively greater demands.
如此能夠適應所需的肌力
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Since our bodies have already adapted to most everyday activities,
因為我們身體早已適應每天多數的活動
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those generally don't produce enough stress to stimulate new muscle growth.
基本上不會有足夠的壓力來刺激新肌肉的成長
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So, to build new muscle, a process called hypertrophy,
肌肉成長的過程,稱為「肌肉機能發達」
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our cells need to be exposed to higher workloads than they are used to.
相較於一般情況下,細胞需要更多的負荷量
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In fact, if you don't continuously expose your muscles to some resistance,
如果你沒有讓肌肉持續地承受肌耐力
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they will shrink,
肌肉則會萎縮
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a process known as muscular atrophy.
我們稱之為「肌肉萎縮」
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In contrast, exposing the muscle to a high-degree of tension,
相對地,讓肌肉承受高單位的張力
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especially while the muscle is lengthening,
尤其是肌肉伸張時
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also called an eccentric contraction,
我們稱為「離心收縮」
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generates effective conditions for new growth.
讓肌肉有效地成長
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However, muscles rely on more than just activity to grow.
然而,肌肉的成長不僅僅依賴日常的活動
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Without proper nutrition, hormones, and rest,
沒有該有的營養,賀爾蒙的分泌和適當的休息
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your body would never be able to repair damaged muscle fibers.
你的身體將無法修復受損的肌肉纖維
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Protein in our diet preserves muscle mass
飲食中的蛋白質能保存肌肉群
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by providing the building blocks for new tissue in the form of amino acids.
提供新組織增長所需的胺基酸
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Adequate protein intake, along with naturally occurring hormones,
攝取足夠的蛋白質,加上自然分泌的賀爾蒙
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like insulin-like growth factor and testosterone,
例如胰島素和睪酮
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help shift the body into a state where tissue is repaired and grown.
能幫助身體的細胞修復和成長
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This vital repair process mainly occurs when we're resting,
當我們休息時,是細胞修復最重要的時間
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especially at night while sleeping.
特別是晚間睡眠時
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Gender and age affect this repair mechanism,
性別與年齡也影響了修復的機制
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which is why young men with more testosterone
年輕的男性,因為有較多的睪酮
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have a leg up in the muscle building game.
所以肌肉的成長也比較快
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Genetic factors also play a role in one's ability to grow muscle.
基因在每人肌肉成長,也扮演了重要的角色
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Some people have more robust immune reactions to muscle damage,
對於肌肉的損害,有些人免疫系統的反應比較強健
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and are better able to repair and replace damaged muscle fibers,
肌肉纖維受損後的修復、代謝比較好
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increasing their muscle-building potential.
增加了肌肉成長的潛力
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The body responds to the demands you place on it.
你的身體會呼應你的需求
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If you tear your muscles up, eat right, rest and repeat,
讓你的肌肉細胞分裂、吃對的食物、適當休息,並且循序漸進
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you'll create the conditions to make your muscles as big and strong as possible.
你就能賦予你肌肉,長得又大又壯的條件
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It is with muscles as it is with life:
肌肉之於人生,人生之於肌肉
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Meaningful growth requires challenge and stress.
面對挑戰與壓力,成長才有意義