Turn Back Your Body Clock

倒轉(zhuǎn)你的體質(zhì)時鐘

SO DO YOU WANT TO LIVE FOREVER?

所以你想長生不老嗎御吞？

To calculate your fitness age, visit worldfitnesslevel.org to fill out Wisl?ff ’s detailed online questionnaire (and be sure to read “How to Calculate Your Fitness Age,” on the next page, for our analysis of the questions). Once you’ve got your fitness age, you can supplement your training program with a scientifically proven fitness-age-reducing intervention.

想要計算自己的體質(zhì)年齡，請登陸韋斯弗博士的網(wǎng)站worldfitnesslevel.org漓藕，填寫一份詳細(xì)的網(wǎng)絡(luò)問卷（一定要閱讀下一頁的“如何計算你的體質(zhì)年齡”陶珠，主要為了進(jìn)行問卷問題分析）。在獲得了自己的體質(zhì)年齡后享钞，你就可以調(diào)整自己的訓(xùn)練計劃揍诽，增加一些有助于降低體質(zhì)年齡的運動項目。

Even if you don’t calculate your exact fitness age, you can still follow these six tips to boost your body’s cardiorespiratory fitness, bulletproofing your health while leaving plenty of time to do all the activities you love: pick-up hoops, distance running, or improving those max bench and squat numbers inside the power rack. Whatever your goals are, here are the six ways to keep your body young.

就算你沒有精確計算自己的體質(zhì)年齡栗竖，你也可以考慮一下下文給出的六個建議暑脆，并在這個基礎(chǔ)上調(diào)整運動計劃，不斷加強自己的心肺功能狐肢，增強體質(zhì)健康添吗，并給你熱愛的運動項目留出時間，比如提圈運動份名，定距跑碟联，或提高舉重項目的各項數(shù)值。不管你的目標(biāo)是什么僵腺，下面這六種方法會讓你的身體保持年輕鲤孵。

STAY YOUNG TIP NO. 1: SUPERCHARGE YOUR HEART

永葆年輕的第一步：充分利用你的心臟

When Wisl?ff began to design a training program that could boost VO2 max and reduce fitness age, he asked himself one fundamental question: What limits the body’s ability to uptake oxygen?

韋斯弗在設(shè)計相關(guān)運動項目時，他的目的是使該項目可以提升運動者的最大攝氧量（VO2 max）并且降低體質(zhì)年齡辰如。因此普监，他問了自己一個問題：是什么因素限制了我們的身體進(jìn)行氧氣攝取。

Wisl?ff knew skeletal muscles weren’t the principal problem—they can handle more blood than they can possibly get. He also knew that the lungs, while crucial, couldn’t be dramatically altered with training. But the heart is highly trainable, and increasing the heart’s pumping capacity—the amount of blood it can pump in a given amount of time— directly increases the body’s ability to uptake and distribute oxygen.

韋斯弗很清楚骨骼肌不是首要的原因琉兜，因為它們能處理的血流量比獲取到的血量要多凯正。同時，他也明白肺也不是主要原因呕童，盡管肺在氧氣攝取上非常關(guān)鍵漆际，但無論怎樣鍛煉淆珊，肺都不會有所改變夺饲。但是，心臟是可以鍛煉的，通過增強心臟的攝血能力（即在一定時間內(nèi)心臟泵出的血量）往声，身體對于氧氣的攝取和分配就會有所提高擂找。

In other words, a more efficient, more powerful heart leads directly to a higher VO2 max.

換句話說，一個人若擁有更強大浩销，效率更高的心臟贯涎，那么他身體的最大攝氧量就越高。

But how exactly do you train your heart to be more efficient and powerful? Two factors govern pumping capacity: maximal heart rate and stroke volume. Your maximal heart rate is inborn. (What’s the best formula? 211 minus your age multiplied by 0.64.) No matter how hard you train, that number will tick down throughout your life. But

you can do a lot to increase the stroke volume of your heart. “The heart is like any other muscle,” Wisl?ff says. “It must be loaded to get trained. And the only healthy way to challenge the heart’s pumping capacity is to fill it with maximal amounts of blood for long periods of time.”

然而慢洋，要通過什么樣的訓(xùn)練塘雳，你的心臟才能更加強大，并且效率更高普筹？有兩個因素控制了心臟的泵血能力：最大心率和每搏輸出量败明。一個人的最大心率是出生就決定的（最好的計算公式：211減去你的年齡再乘以0.64），無論再怎樣鍛煉太防，這個數(shù)值只會隨著年齡的增長而越來越小妻顶。但好消息是，通過鍛煉蜒车，你可以增加自己心臟的每搏輸出量讳嘱。“心臟和其他肌肉是一樣的”韋斯弗表示酿愧，“心臟必須進(jìn)行負(fù)壓訓(xùn)練沥潭，并且為了增強心臟泵血功能，唯一健康的方式就是以盡可能長的時間使心臟保持并充滿最大血量嬉挡。

The heart achieves maximum stroke volume when it’s pumping at 85–95% of its maximum beats per minute. (For most people, the 85–90% range is sufficient.) So if you want to boost your VO2 max, Wisl?ff says, you’ll want to work out within that range of cardiorespiratory intensity for as long as you possibly can. If you do it right, you’ll end up with an “athlete’s heart,” one that’s bigger, contracts more forcefully, and relaxes quicker. As Wisl?ff puts it: “You’ll have a better motor.”

當(dāng)心臟的泵血速度到達(dá)每分鐘最快心率的85-95%的時候叛氨，心臟就達(dá)到了最大的每搏輸出量，對大多數(shù)人而言棘伴，85-90%就足夠了寞埠。韋斯弗表示，如果你想提高自己的最大攝氧量焊夸，對你身體的心肺訓(xùn)練強度就要處于這一區(qū)間仁连，如果你能夠正確訓(xùn)練，你就可以得到一顆運動員的心臟阱穗，它更大饭冬，收縮更有力，并且能夠更快放松揪阶。用韋斯弗的話說就是昌抠，你將擁有一個更好的發(fā)動機。

STAY YOUNG TIP NO. 2: FOUR MINUTES IS YOUR INTERVAL SWEET SPOT

永葆年輕的第二步：4分鐘的間隔訓(xùn)練是最佳訓(xùn)練計劃

So how exactly do you get your heart rate to the 85% threshold, and how long can you (and should you) keep it there?

所以你怎樣鍛煉才能讓心率達(dá)到85%的閾值鲁僚，以及你需要讓這樣的心率保持多長時間呢炊苫？

It usually takes more than a minute of vigorous exercise before you reach maximum stroke volume. That’s easy enough to do—try running, cycling, or rowing really hard for 60 seconds—but the trickier and more exhausting part is keeping your heart rate and stroke volume locked at that rate. The key to mentally and physically sustaining that kind of workload, Wisl?ff says, is to use interval training.

在達(dá)到最大每搏輸出量之前裁厅，運動者需要進(jìn)行一分鐘以上的高強度運動。要達(dá)到這一點并不難侨艾，你可以嘗試進(jìn)行60秒的高強度跑步执虹，騎行，或劃船運動唠梨。但是最困難的部分在于袋励，運動者需要將自己的心率和每搏輸出量保持在這個最大頻率。根據(jù)韋斯弗的建議当叭，想要在心理上和生理上保持那么高的運動強度茬故，可以嘗試進(jìn)行間隔訓(xùn)練法。

“It is obvious that one cannot exercise for very long periods of time at 85–95% of maximal heart rate,” he says. “But intervals get you up to that needed intensity” and give you enough rest in between “to get rid of lactic acid that builds up during the interval.”

“一個人在保持85-95%最大心率的基礎(chǔ)上蚁鳖，當(dāng)然無法運動很長的時間均牢。”他表示才睹，“但是間隔訓(xùn)練法可以幫助你達(dá)到必要的強度徘跪，同時你也能獲得充足的休息，并且在這期間琅攘，你的身體可以避免乳酸的堆積垮庐。

But not all interval training is equal. Sprint intervals of one minute or less can get your heart rate past the 85% threshold, but they just don’t give your heart enough sustained work at its maximum stroke volume. Tabata training with 20-second maximum- intensity intervals followed by 10 seconds of rest can work, but be aware that your heart rate drops as soon as you stop moving. (And the more fit you are, the faster your heart rate plummets.) If your goal is to improve VO max, then it’s better to keep your heart pumping consistently at 85% of its maximum rate than for it to be yo-yoing from 75–100% of its max rate throughout your active workout time.

但不是所有的間隔訓(xùn)練法都是等效的。1分鐘左右的加速跑也許可以讓你的心率達(dá)到85%這個閾值, 但你的心臟并不能維持最大的每搏輸出量坞琴。Tabata運動的可行性可能更高哨查，它包括20秒的高強度運動，緊接著是10秒的休息剧辐，但你必須注意的是寒亥，一旦你停止活動，你的心率就會掉下來荧关。事實是溉奕，你的身體越強壯，你的心率掉得就越快忍啤。如果你的目標(biāo)是提高最大攝氧量加勤，那在整個運動期間，你最好將自己的最大心率控制在85%左右同波，而不是讓最大心率在75-100%這個區(qū)間徘徊

How long is the ideal stroke-volume maximizing interval? In theory, make it as long as possible. (If you can push out 30-minute intervals at 90% of your max heart rate, go ahead and do it. Also, congratulations, your VO2 max is almost certainly spectacular.) Wisl?ff and his colleagues found that four minutes is a length most can manage. It lets your heart pump at its maximum stroke capacity for an extended time, and it’s sustainable for untrained individuals and beneficial to elite athletes looking to boost their already excellent CRF.

最理想的每搏輸出量最大化間隔鍛煉法需要持續(xù)多長時間呢鳄梅？理論上來看，越長越好未檩。如果你能持續(xù)進(jìn)行30分鐘的間隔訓(xùn)練戴尸，并保持90%的最大心率，你可以繼續(xù)這樣進(jìn)行下去冤狡。同時孙蒙，也得恭喜你项棠，你的最大攝氧量已經(jīng)到了非常驚人的級別了。韋斯弗和他的同事發(fā)現(xiàn)马篮，僅4分鐘的訓(xùn)練就可以到達(dá)這個目標(biāo)。并且怜奖，你心臟以最大每搏輸出量進(jìn)行泵血的時間還會持續(xù)下去浑测。對于業(yè)余訓(xùn)練者而言，這樣的運動是可以持續(xù)進(jìn)行下去的歪玲，對那些精英運動員而言迁央，這樣的訓(xùn)練也能夠進(jìn)一步提高他們的心肺功能（CRF）

Wisl?ff ’s recommended program is simple: A 10-minute warmup, followed by four four-minute intervals of large muscle mass exercise (running, cycling, rowing, swimming, cross-country skiing) broken up by three minutes of active rest (a very low-intensity version of whatever you’re doing).

韋斯弗建議的訓(xùn)練模式是這樣的，10分鐘左右的熱身運動滥崩，4分鐘的大肌群間隔運動岖圈，如跑步，騎行钙皮，劃船蜂科，游泳或越野滑雪，在每一個4分鐘的間隔進(jìn)行3分鐘左右的充分休息短条，當(dāng)然在這期間导匣，你也可以進(jìn)行一些低強度的運動。

The results can be dramatic. After the seven-week program, Wisl?ff has seen spikes in VO max and benefits that go beyond CRF into weight-loss and lean-muscle gain. In Norway the response has been ecstatic.

這樣運動的效果是十分驚人的茸时。在該項目進(jìn)行7周之后贡定，韋斯弗本人的最大攝氧量得到了顯著的提高，這一運動不僅鍛煉了他的心肺功能可都，他的體重也減輕了缓待，體型也變得更加勻稱。在挪威渠牲，這一運動模式收到了前所未有的歡迎旋炒。

“The biggest newspaper here [Verdens Gang] presented this program on their online version,” Wisl?ff says. “That story is the most visited story in that newspaper’s history. Now there are even training groups and training centers around Norway that are using this. It’s used a lot.”

“挪威最大的報紙在其官方網(wǎng)站上報到了這樣的運動模式∏╄荆”韋斯弗表示国葬，“這篇文章是這家報紙歷史上訪問人數(shù)最多的一篇文章。在挪威以及周邊國家芹壕，許多訓(xùn)練組織或訓(xùn)練中心都采用了這樣的方法汇四，它受到了廣泛關(guān)注√哂浚”

STAY YOUNG TIP NO. 3: DON’T TRAIN FOR A MARATHON

永葆年輕的第三步：不要把運動當(dāng)作馬拉松

Ask a random sampling of men and women to name the kind of athlete with the best cardiorespiratory fitness, and you’ll almost certainly get answers like marathoners, triathletes, and Tour de France cyclists. While this may be true at the elite level, it’s often not the case for weekend-warrior endurance athletes, and the reason is simple: Running, cycling, and swimming for long distances won’t push your heart to its maximal stroke volume, so they won’t do a lot to improve VO2 max if you are already in good shape and go hard for four minutes.

如果你隨便問一下人們通孽，你覺得哪種運動員的心肺功能最好，你得到的答案可能是從事馬拉松睁壁，鐵人三項的運動員背苦，或環(huán)法自行車賽車手互捌。對于精英運動員而言，這個答案也許是正確的行剂，但對于業(yè)余的耐力訓(xùn)練選手秕噪，事實往往不是這樣。原因十分簡單：長距離的跑步厚宰，騎行或游泳并不能使你的心臟達(dá)到最大的每搏輸出量腌巾，因此，如果你已經(jīng)擁有良好的體型并堅持4分鐘間隔訓(xùn)練铲觉，你的最大攝氧量就不會得到提升澈蝙。

“I know a lot of endurance athletes on a really high level,” Wisl?ff says. “Even in those people we have been able to improve fitness a lot by exchanging two to three hours of running for periodization of 4x4 intervals or even 3x3 intervals”

“我認(rèn)識很多高水平的耐力運動員，對他們而言撵幽，如果他們將自己的訓(xùn)練計劃改成兩到三小時的4x4或是3x3的間隔訓(xùn)練灯荧，他們的健康水平還能夠得到進(jìn)一步的提高⊙卧樱”韋斯弗說逗载。

Wisl?ff himself is a runner. He likes to go on 45-minute runs through the forest near his home in Trondheim, Norway. When he does, he makes sure that he is giving his heart extended periods of time above the 85% threshold by working in long, steep uphills. “I would like to say that low-intensity long distance is the best, because I like to do that,” he says. “But it’s surely not the best.”

韋斯弗自己就是一個跑步愛好者。他家位于挪威的特隆赫姆市链烈，他喜歡在他家附近的森林里進(jìn)行45分鐘左右的跑步運動撕贞。每次運動時，他都要確保自己的心臟能夠保持85%的每搏輸出閾值测垛，所以他選擇進(jìn)行長距離的上坡運動捏膨。“我想說食侮，其實低強度的長距離跑是最理想的運動方案号涯，但我喜歡自己的方式，雖然它不是最好的锯七×纯欤”

STAY YOUNG TIP NO. 4: CONSIDER SUPPLEMENTS BUT FORGET HYPOXIC MASKS

永葆青春的第四步：考慮補充方案，并摘掉隔氧面罩

You’ve seen those heart-healthy labels at the supermarket, and you know that “eating clean” is a good thing for your health. So can you eat your way to a lower fitness age? Nope.

也許你在超市中經(jīng)常見到那些宣稱保持心臟健康的商標(biāo)眉尸，同時你也知道清潔飲食對健康的促進(jìn)作用域蜗。那么，依靠飲食噪猾，你可以擁有一個更低的體質(zhì)年齡嗎霉祸？當(dāng)然不可能。

“Indirectly, it’s important to have a good diet, because if your diet is better, you adapt better to exercise,” Wisl?ff says. “Supplements can also help. There have been some reports that if you drink beetroot juice or take a supplement with a lot of nitric oxide in it, it may help your cardiorespiratory fitness.”

“從一方面講袱蜡，好的飲食是很關(guān)鍵的丝蹭，因為如果你的飲食越好，你進(jìn)行運動的效果就越好坪蚁，”韋斯弗表示奔穿，“必要的飲食補充確實有必要镜沽，一些新聞報道表明，如果你經(jīng)常喝紅甜菜汁贱田，或經(jīng)常補充富含一氧化碳的食物缅茉，你的心肺功能就會有所提高∧写荩”

But what about training at elevation or working out on the treadmill with one of those Predator–style hypoxic masks? After all, don’t all the top endurance athletes run high up in the mountains? Wouldn’t just living at altitude boost your VO2 max and reduce your fitness age? Nope. The science on hypoxic masks is thin. “Even though there are some believers out there, I know that world-class endurance athletes in, for instance, some cross-country skiing do not use them,” Wisl?ff says. While some world-class endurance athletes travel to high altitudes to train, the effect on performance is tiny. If you’re the third-best half-miler in the world and you want to become the best half-miler in the world, then by all means move to La Paz, Bolivia (altitude: nearly 12,000 feet). But if you’re something other than an Olympian, you’re going to make the same gains if you do all your interval training in Miami.

那么蔬墩，人們是否需要在高海拔地區(qū)進(jìn)行運動，或使用那種面目猙獰的隔氧面罩在跑步機上進(jìn)行運動呢彩倚？那些高水平的耐力運動員不都是在高山地帶進(jìn)行訓(xùn)練嗎筹我？是不是只需住在高海拔地區(qū)就能提高最大攝氧量扶平，并且降低身體的體質(zhì)年齡帆离？別做夢了，當(dāng)然不可能结澄。有關(guān)隔氧面罩的科學(xué)原理基本沒有哥谷，“但還是有很多人選擇相信這個東西，我知道很多世界級的運動員麻献，比如在越野滑雪項目中们妥，他們都不用這樣的面罩∶阄牵”韋斯弗說监婶。盡管有許多世界級運動員在高原地區(qū)進(jìn)行訓(xùn)練，但這樣的訓(xùn)練對他們比賽的表現(xiàn)沒有特別大的影響齿桃。如果你是世界上排名第三的半公里跑步運動員惑惶，你又想成為世界第一，那么你完全可以去玻利維亞的拉帕茲高原短纵，這里的海拔約12000英尺带污。但是，如果你不是一個奧林匹克運動員香到，不管在哪里運動鱼冀，你最終得到的效果都是一樣的，就算在邁阿密也是如此悠就。

STAY YOUNG TIP NO. 5 SAVE TIME FOR CROSS-TRAINING

永葆年輕的第五步：給交叉訓(xùn)練留出更多時間

You might expect that Wisl?ff would advise those looking to reduce their fitness age to do nothing but lung- busting sessions of 4x4 interval training. But he knows personally that such a course would be counterproductive.

也許你會期待千绪，韋斯弗會給那些想要降低自己體質(zhì)年齡的人建議，你需要進(jìn)行讓自己肺部炸裂的4x4間隔訓(xùn)練梗脾。但他自己非常清楚翘紊，這樣的運動方式只能是背道而馳。

“I can’t just do 4x4,” he says. “I think it’s totally boring to do just that.” In his fitness-age-reducing fitness program, Wisl?ff reserves days for fun runs and 60-minute activities like five-a-side soccer, and he practices what he preaches. He performs 4x4 interval training only a couple of times per week. (One session is always a lab-wide workout in which he leads his 60-person staff in exercises.) The rest of the time, he works out like an outdoorsy and not especially fitness-obsessed man. He plays a weekly game of soccer. He kayaks. In November, he ended one e-mail to me with “good cross-country skiing conditions here now!” Wisl?ff views the 4x4 training as a key fitness intervention, something everyone should and can integrate into the fitness routine that they’re already doing.

“我不能只做4x4間隔訓(xùn)練藐唠，”他說“因為這樣做實在是太無聊了帆疟○木浚”在他倡導(dǎo)下的降低體質(zhì)年齡的項目中，韋斯弗仍然保留了一些他喜歡的跑步運動踪宠，以及一些持續(xù)60分鐘的活動自赔，比如五人足球，他踐行著他所宣揚的這一項目柳琢。每周绍妨，他只會進(jìn)行幾次的4x4間隔訓(xùn)練，其中有一次還是在他的實驗室中和他領(lǐng)導(dǎo)的60人團(tuán)隊進(jìn)行訓(xùn)練柬脸。其他的時間他都會選擇進(jìn)行戶外運動他去，并且他也不是一個癡迷健身的人。他每周會踢一場足球倒堕，他也進(jìn)行皮劃艇運動灾测。今年十一月，他發(fā)給我了一封郵件垦巴，信中他說“現(xiàn)在這個時間太適合越野滑雪了媳搪。”韋斯弗認(rèn)為4x4間隔訓(xùn)練是一個十分關(guān)鍵的手段骤宣，所有人都可以考慮把這樣的運動方式納入現(xiàn)有的訓(xùn)練方案中秦爆。

“When I stopped playing soccer, and I got kids, I became more inactive. But when I started to become active again, I would do interval training two times one week, then three times the next, and that’s a really good way to improve fitness quickly,” Wisl?ff says. “It’s an oxygen cure.”

“當(dāng)我不再踢足球，并有了自己的孩子憔披，我變得不愛運動等限，但當(dāng)我再次動起來，我每周可以進(jìn)行2次間隔訓(xùn)練芬膝，然后是3次望门，事實證明，這確實是快速提高身體素質(zhì)的好方法”韋斯弗表示蔗候，“這個方案是由氧氣創(chuàng)造的一種解藥怒允。”

Stay Young Tip No. 6: Choose Your Devices Wisely

永葆年輕的第六步：慎重選擇適合你的器械

By now you’ve probably realized that many popular device-based approaches to improving fitness just don’t pass muster when you’re trying to reduce fitness age. Walk 10,000 steps per day? Why? Your heart rate is never going to get anywhere close to a range where you can lower your fitness age. Exercise for 150 minutes per week? Sure, that sounds good. But what’s your real output going to be? Heart rate is a better measure, but Wisl?ff realized that on its own, it didn’t mean a whole lot overall. “I’ve been struggling and trying to find how we can translate changes in heart rate into a meaningful index that actually tells me if I’m doing enough exercise per week to be protected against lifestyle-related diseases,” Wisl?ff says.

也許你現(xiàn)在已經(jīng)意識到了锈遥，很多需要器械參與的運動并不能有效提高你的身體素質(zhì)纫事，更不能降低你的體質(zhì)年齡。每天走10000步所灸？為什么要這樣丽惶？你的心率絕不會達(dá)到閾值范圍從而降低你的體質(zhì)年齡。每周鍛煉150分鐘怎么樣爬立？聽起來當(dāng)然不錯钾唬，但真正的效果如何呢？與這些數(shù)值相比，心率也許是一個更好的測量標(biāo)準(zhǔn)抡秆，但根據(jù)韋斯弗的說法奕巍，心率本身并沒有太多的意義∪迨浚“我們投入很多精力尋找如何將心率的變化轉(zhuǎn)換成有指導(dǎo)意義的指標(biāo)的止，這樣運動者就可以在一周內(nèi)進(jìn)行足夠的運動，從容提升自己的心臟功能着撩，抵御由生活方式導(dǎo)致的疾病诅福。”韋斯弗說拖叙。

What he came up with was a new metric called Personalized Activity Intelligence (PAI), which is basically Wisl?ff ’s fitness-age calculator in weekly-exercise-plan app form. Your PAI goal is to maintain a weekly score of more than 100. That’s the point at which Wisl?ff ’s studies show that a man’s risk of cardiovascular disease gets reduced by 17%. (After that point, you’ll get fitter, but your risk of cardiovascular disease won’t significantly decrease.)

他提出的這一套新測量方法叫做“個性化活動信息指南”（PAI）氓润，可以說它是韋斯弗在周運動計劃基礎(chǔ)上設(shè)計出的體質(zhì)年齡計算器，同時它有app版本薯鳍。你的PAI目標(biāo)就是使自己的每周運動得分超過100咖气。根據(jù)韋斯弗團(tuán)隊的研究，這個得分可以使得運動者在心血管疾病方面減少17%的患病概率辐啄。超過這個得分采章，你的身體素質(zhì)也會變得更好运嗜，但你患心血管疾病的概率并不會顯著降低

A couple of exercises per week that in total raise your heart rate so you breathe heavily for about 40 minutes will give you 100 PAI. You can get it also by exercising at moderate intensity for a few hours. The higher the intensity the more PAI you earn. It absolutely can be achieved by low to moderate intensity as well.

每周壶辜，在運動過程中，保持40分鐘的高強度呼吸担租，不斷提高自己的心率砸民，你的PAI就會到達(dá)100分。當(dāng)然奋救，你也可以通過進(jìn)行幾小時的中等強度運動達(dá)到這個分?jǐn)?shù)岭参。運動強度越高，你的PAI就越高尝艘，當(dāng)然中低強度的運動也是可以到達(dá)這個標(biāo)準(zhǔn)的演侯。

Daily workouts are not required. “The data is so clear. You don’t need to exercise every day; you just need to have 100 PAI per week,” Wisl?ff says. So superintense workouts like 4x4 interval training can easily be spaced out with rest days or days of low-intensity workouts, and you’ll still be bulletproofing your body and health. By that point, you might even be able to compete with Wisl?ff. His fitness age, he told me, is below 20.

每天都進(jìn)行運動是沒有必要的”澈ィ“數(shù)據(jù)十分清晰明了秒际，你不需要每天都進(jìn)行鍛煉，你只需要每周拿到100點PAI就可以了狡汉÷玻”韋斯弗說。如果運動者選擇4x4間隔訓(xùn)練這樣的高強度運動盾戴，那么他可以很輕松的地到達(dá)分?jǐn)?shù)寄锐，并且在剩余的時間進(jìn)行低強度的鍛煉，同時，你的身體會越來越強健橄仆。過一段時間剩膘，也許你就可以和韋斯弗一較高下了。他告訴我盆顾，他的體質(zhì)年齡低于20歲援雇。