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cover of episode #822 - Dr Andy Galpin - The New Science Of Heart Health, VO2 Max & Sleep Hacking

#822 - Dr Andy Galpin - The New Science Of Heart Health, VO2 Max & Sleep Hacking

2024/8/8
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Modern Wisdom

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Andy Galpin
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Chris Willx
通过《Modern Wisdom》播客和多个社交媒体平台,分享个人发展、生产力和成功策略。
Topics
Chris Willx: 主要围绕影响健康的关键指标、VO2 max的训练方法以及如何改善睡眠展开提问,并探讨了在实际应用中遇到的问题和挑战,例如如何提高训练动机,如何避免在进行VO2 max训练时腿部肌肉疲劳过大,以及如何提高睡眠质量等。 Andy Galpin: 详细阐述了影响健康的关键指标,包括心肺功能(VO2 max)、肌肉力量、肌肉质量、本体感觉等,以及应避免的负面因素,如肥胖、代谢疾病和睡眠障碍等。他还深入探讨了VO2 max训练方法,强调了最大努力的重要性,并介绍了多种训练方案,如挪威4x4、Fartlek等。此外,他还详细讲解了睡眠优化的策略,包括改善睡眠环境、调整睡眠时间、进行呼吸练习等,并强调了睡眠质量比睡眠时长更重要,以及避免过度优化的重要性。 Chris Willx: 在访谈中,Chris Willx主要围绕VO2 max训练和睡眠优化展开提问,并结合自身经验和遇到的问题,例如如何避免在进行VO2 max训练时腿部肌肉疲劳过大,以及如何提高睡眠质量等,与Andy Galpin进行深入探讨。他还探讨了如何提高VO2 max训练的动机,特别是克服训练难度带来的恐惧感,以及如何平衡优化和适应,避免过度优化带来的负面影响。 Andy Galpin: Andy Galpin在访谈中,针对Chris Willx提出的问题,详细解答了VO2 max训练方法、睡眠优化策略以及如何平衡优化和适应等问题。他强调了充分热身的重要性,以及在VO2 max训练中逐步提高心率的重要性,并建议将每周训练计划分为练习、比赛和极限挑战三个部分,以提高训练动机并避免过度训练。在睡眠优化方面,他强调了睡眠质量比睡眠时长更重要,并介绍了多种睡眠增强技巧,包括改善睡眠环境、调整睡眠时间、进行呼吸练习等,以及如何克服对控制的恐惧,避免过度优化带来的负面影响。

Deep Dive

Shownotes Transcript

Dr Andy Galpin is a professor of kinesiology, exercise scientist, and an author.

Heart disease is the leading cause of death in the United States and poor sleep is affecting almost everyone. Andy has some of the best, evidence-based strategies for improving both, while becoming fitter and more resilient.

Expect to learn which metrics matter most for health, the best ways to train your VO2 Max, what the most optimal daily routine for peak VO2 max looks like, advanced techniques to enhance your sleep, what happens when you over optimise life, whether breathwork can replace your afternoon nap, how to improve your sleep with nutrition and much more...

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