本期节目邀请了物理治疗师兼认证体能训练专家Jeff Cavaliere，他分享了如何设计和优化健身计划以实现特定目标的见解。内容涵盖了抵抗训练、心血管训练、伤病预防和康复、姿势、营养和补充剂等方面，并探讨了如何增强训练期间的心理专注力、何时以及如何进行拉伸、疼痛管理、提高训练恢复和睡眠质量以及如何个性化训练和营养计划。

💪 **制定健身计划:** Jeff强调根据个人目标制定个性化的健身计划的重要性。他建议根据目标选择合适的训练模式，例如力量训练、耐力训练或两者兼顾。同时，他也强调了定期评估和调整计划的重要性，以确保计划与个人目标和进展相符。

🧠 **心理专注力:** Jeff指出，心理专注力在训练中至关重要。他介绍了“Cavaliere Cramp Contraction Test”，帮助提升肌肉意识和专注力，并通过调整呼吸和冥想等技巧来增强心理专注力，从而提高训练效率和效果。

😴 **恢复和睡眠:** Jeff强调了睡眠在肌肉恢复和整体健康中的重要性。他建议保持规律的睡眠时间，并探讨了不同睡眠姿势对身体的影响。他同时也强调了拉伸在肌肉恢复中的作用，并建议在训练后进行适当的拉伸，以帮助肌肉放松和恢复。

🏋️ **训练方法:** Jeff分享了多种训练方法，包括高强度间歇训练（HIIT）和力量训练。他详细介绍了不同训练方法的优势和注意事项，并强调了正确训练姿势和技巧的重要性，以避免运动损伤。

🍎 **营养原则:** Jeff强调了均衡饮食的重要性，并建议优先选择天然食物，减少加工食品和糖的摄入。他提倡“Plate Eating”，将餐盘分为蛋白质、纤维和淀粉三大类，帮助人们合理分配食物比例。

📈 **个性化训练:** Jeff强调了根据个人情况调整训练计划的重要性，并建议记录训练数据，以追踪训练进展和效果。他同时也分享了如何根据个人目标和身体状况调整训练强度和频率，以实现最佳训练效果。

My guest this episode is Jeff Cavaliere, MSPT CSCS, a world-class physical therapist and Certified Strength & Conditioning Specialist. Jeff has coached athletes ranging from novice to professional and has taught science-based physical training protocols to tens of millions of everyday people via his enormously clear and actionable online programs. Jeff is a true expert on proper resistance and cardiovascular training, injury prevention and rehabilitation and has extensive knowledge on proper form, posture, nutrition and supplementation. We discuss how to best design and optimize a physical training program to achieve your specific goals. We also discuss how to build and leverage mental focus during workouts, when and how to stretch, pain management and enhancing workout recovery and sleep, and how to personalize your training and nutrition program over time. Jeff’s knowledge and science-based approach ought to benefit everyone in reaching their desired fitness, aesthetic and overall health goals.

For the full show notes, visit hubermanlab.com.

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Timestamps

(00:00:00) Jeff Cavaliere, Physical Training

(00:04:33) Sponsors: AG1, LMNT

(00:08:38) Tool: A Fitness Plan for General Health

(00:13:27) Tool: Optimizing Body Part Training Splits

(00:20:12) Two-a-Day Training

(00:22:33) Cardiovascular Conditioning, High-Intensity Interval Training (HIIT) & Skills

(00:28:24) Tool: Mind-Muscle Connection, The Cavaliere Cramp Contraction Test

(00:35:05) “Muscularity” & Resting Tone

(00:41:31) Tool: Muscle Recovery & Soreness, Grip Strength

(00:50:39) Sleep & Sleep Position

(00:57:24) Active (Dynamic) vs. Passive Stretching, Timing & Healing Muscle

(01:07:23) Tool: Jumping Rope

(01:12:56) Internal & External Rotation, Upright Row vs. High Pull

(01:24:27) Back Pain Relief & Medial Glutes, Body Pain & Origins

(01:37:39) Tool: Properly Holding Weights & Deepening Grip

(01:43:54) Tool: Physical Recovery, Heat & Cold Exposure

(01:47:19) Tool: Record Keeping for Training Performance & Rest Time

(01:51:47) Nutrition Principles & Consistency, Processed Foods & Sugar

(02:00:15) Tool: “Plate Eating”: Protein, Fibrous & Starchy Carbohydrates

(02:11:25) Training in Men vs. Women, Training for Kids & Adolescents

(02:18:05) Tool: Pre- and Post-Training Nutrition

(02:26:30) Intensity & Training Consistency

(02:29:53) AthleanX, Jesse Laico & Fitness Journeys

(02:38:27) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

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