本集播客邀请了加州州立大学富勒顿分校的运动机能学教授Andy Galpin，深入探讨肌肉的解剖学、微观解剖学和生理学。Galpin教授详细解释了肌肉肥大的含义，区分了力量、速度、爆发力和肌肉肥大，并阐述了它们在细胞和功能单位层面的关系。节目还讨论了肌肉的能量来源、蛋白质对肌肉合成的重要性、不同类型的肌肉纤维以及影响肌肉纤维构成的因素。最后，Galpin教授分享了他为未受过训练的人设计的肌肉增长和功能性力量训练计划，以促进长寿。

💪 Andy Galpin教授首先阐述了力量、速度和爆发力的区别，以及它们与训练的关系。他解释说，这些概念在细胞层面和功能层面有所不同，这有助于我们理解如何进行训练以达到长寿的目的。

⚡️ 接下来，节目深入探讨了肌肉的能量来源，包括为肌肉提供能量的燃料以及蛋白质的重要性。Galpin教授强调了蛋白质在肌肉合成中的关键作用，以及如何通过饮食来支持肌肉的生长和修复。

🔬 节目还详细介绍了肌肉的结构和微观解剖，包括肌肉纤维等。Galpin教授解释了肌肉纤维的类型，以及它们如何随着训练和年龄的变化而发生改变。他还分享了他对双胞胎的研究，展示了训练有素和未受训练个体之间肌肉纤维的差异。

🏋️‍♂️ 针对未受过训练的人，Galpin教授分享了他设计的训练计划，旨在增加肌肉和功能性力量，以促进长寿。该计划包括如何正确地进行等距练习，以及其他训练技巧，如运动模式和如何结束锻炼等。

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Andy Galpin is a Professor of Kinesiology at California State University at Fullerton, where he studies muscle adaptation and applies his research to work with professional athletes. In this episode, Andy sets the foundation for the conversation by discussing the anatomy, microanatomy, and physiology of the muscle, including explaining what it actually means to undergo hypertrophy of the muscle. He then explains the difference between power, strength, speed, and hypertrophy and how those differences relate to what's happening at the cellular level and the functional unit level. Additionally, he discusses energy sources for muscles, the importance of protein for muscle synthesis, the various types of muscle fibers, and the factors that determine one’s makeup of muscle fibers. Finally, Andy wraps the conversation with how he would design a program for an untrained person committed to adding muscle and functional strength for longevity.

We discuss:

Andy’s path to expertise in exercise [3:30]; Contrasting strength, power, and force production and how they inform us about training for longevity [9:30]; Muscle energetics: Fuels that provide energy to muscles, and the importance of protein [17:45]; The structure and microanatomy of muscle, muscle fibers, and more [29:30]; Energy demands of skeletal muscle compared to other tissues in the body [39:45]; How a muscle contraction works and why it requires ATP [48:00]; Muscle fibers: modulation between fiber types with movement and changes in fibers with training and aging [53:15]; Andy’s study of twins demonstrating the difference in muscle fibers between a trained and untrained individual [1:02:30]; Microanatomy of fast-twitch and slow-twitch muscle fibers [1:11:15]; Factors that determine one’s makeup of muscle fibers and how adaptable they are with training [1:22:15]; Hypertrophy and what happens at the cellular level when a muscle grows [1:30:00]; How athletes quickly cut water weight and the rehydration process [1:37:30]; Different types of athletes [1:47:30]; Training advice for a hypothetical client who’s untrained and wants to add muscle and functional strength for longevity [1:49:45]; Changes in muscle and muscular function that occur with aging [1:53:45]; Training plan for the hypothetical client [1:59:30]; What drives muscle hypertrophy? [2:12:15]; How to properly incorporate isometric exercises into a workout [2:19:00]; Additional training tips: movement patterns, how to finish a workout, and more [2:25:45]; Ways to incorporate high heart rate exercise into a workout plan [2:28:45]; and More.

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