aerobic
US /eˈroʊbɪk/
・UK /eəˈrəʊbɪk/
B2 中高級
adj.形容詞好氧性的 ； 氧氣的 ； 依靠氧氣的
An aerobic organism can only survive and grow in an environment with oxygen
影片字幕
運動對長壽的好處大公開！ (The benefits of exercise for longevity)
- We're actually still quite plastic in our old age Second component is strength And I would say a sub component of strength is power So even though we lose power very quickly as we age The more we can maintain it the better and you can't have power without strength and stability The third component And this is really more of a continuum the third and fourth are part of a continuum of cardiorespiratory fitness But we think of this, you know, I talk about this as being a triangle So the base of the triangle is the aerobic efficiency.
第二部分是力量，我想說的是，力量的一個子部分是力量，是以，儘管隨著年齡的增長，我們會很快失去力量，但我們越能保持力量就越好，沒有力量和穩定性就不可能有力量。 第三部分，這實際上是一個連續體，第三和第四部分是心肺功能連續體的一部分。
- We want that to be as high as possible And then the peak of the triangle is the vo2 max that's you know, most adequately thought of as the engine size so that's the peak aerobic output, so those are those are the four components and one of the exercises we do with both our patients and Obviously the clients in 10 squared is once you have a person's centenarian decathlon goals You break them down into what is required So if you if you give me your list and you you know We can take that list and we can say oh this requires a vo2 max of 31 milliliters per kilogram per minute This requires an ability to sit this, you know this way or this requires this much strength in this domain This requires this type of hip loading, etc, etc And then we can evaluate where a person is today and then say oh, okay well obviously today you can do all of those things but here's the predicted trajectory of decline on each of those things and Will you be above your benchmarks in 40 years or will you be below them?
然後三角形的峰值是最大氧輸出量，你知道，最適合被認為是發動機的大小，所以這就是有氧輸出量的峰值、一旦你有了一個人的百歲老人十項全能目標 你就可以把它們分解成所需要的東西 所以如果你給我你的清單，你知道 我們可以拿著那個清單，我們可以說 哦，這需要每分鐘每公斤 31 毫升的最大有氧輸出量 這需要這樣坐的能力然後我們就可以評估一個人今天的狀況，然後說，哦，好吧，顯然今天你可以做所有這些事情，但這裡有每件事的預測下降軌跡，40 年後你會高於基準還是低於基準？
運動如何重塑大腦，改善你的心理健康！ (How Exercise Rewires Your Brain for Better Mental Wellbeing)
- Research shows that regular aerobic exercise can increase hippocampal volume by up to 2% a year, and that might not sound like much 2%, but in brain terms, it's significant.
研究表明，經常進行有氧運動可以使海馬體體積每年增加 2%，這 2% 聽起來並不多，但從大腦角度來看，意義重大。
- Research shows that regular aerobic exercise can increase hippocampal volume by up to 2% a year.
運動可以促進新神經元的產生，從而幫助您保持大腦的敏銳和活力。
手肘放桌上為什麼不禮貌？禮儀專家回答大家的各種禮儀問題！ (Etiquette Expert Answers Etiquette Questions From Twitter | Tech Support | WIRED)
- This is an aerobic exercise.
沒人有那麼大的嘴巴
- This is an aerobic exercise.
這是一種有氧運動。
10分鐘大腦重置散步背後的科學原理 | Wendy Suzuki (The science behind the 10-minute brain reset walk | Wendy Suzuki)
- Every single time you move your body, you are releasing at least a part of that bubble bath, and that helps us understand how only 10 minutes of walking can improve our mood, decrease depression, decrease anxiety, and as you go up the activity scale to aerobic running and everything in between, you are getting those mood effects.
每當你移動身體時，你都在釋放至少一部分泡泡浴，這有助於我們理解為什麼僅僅步行 10 分鐘就能改善我們的情緒、減少抑鬱、減少焦慮，而且隨著活動量的增加，到有氧跑步以及介於兩者之間的所有活動，你的情緒都會受到影響。
- And as you go up the activity scale to aerobic running, all and everything in between, you are getting those mood effects.
現在，它沒有生長出新的細胞。
龜殼裡有什麼？ (What’s Inside A Turtle Shell?)
- Many turtles hibernate in frozen ponds that are starved of oxygen, and to survive, their metabolism switches over from aerobic to anaerobic.
許多烏龜在缺氧的冰凍池塘中冬眠，為了生存，它們的新陳代謝從有氧轉變為無氧。
- and to survive, their metabolism switches over from aerobic to anaerobic.
這意味著他們通過稱為無氧呼吸的過程停止使用氧氣作為能量，而開始使用葡萄糖。
每天走路竟然有這些驚人改變？醫師親自解析！ (Why Walking Every Day Changes Your Body (Doctor Explains))
- And one of the most effective interventions for it, backed by years and years of research, is regular aerobic exercise, including just plain boring walking.
最終，它甚至可能導致肝硬化和肝衰竭。
- And one of the most effective interventions for it, backed by years and years of research, is regular aerobic exercise, including just plain boring walking.
而其中一種最有效的方法，經過多年研究證實，就是規律的有氧運動，包括單純無聊的走路。
不管男女老少每天都會攝取的「鹽」背後知識請你一定要知道！ (What Men & Women NEED To Know About Salt)
- Insulin resistance will force the blood vessels to be very constricted all of which play together to make for a very high blood pressure so as much as we have been telling the world that we should be cutting back salt no we should have been telling them to cut back on what spikes your insulin refined starches and sugars but with regards to salt it's interesting for me to note where did that whole view come from within the united states decades ago there was a study that was published and they called it the dash diet dietary approaches to stop hypertension d-a-s-h the dash diet and in the dash diet one of the critical changes was to tell people to eat less salt and when they found that when people adopt a dash diet it's amazing their blood pressure goes down however unfortunately they also tell people to do lots of other things with the dash diet like when they tell someone to go on the dash diet they also tell them to eat less sugar and less refined starches and sugars well it's possible indeed i would say it's absolutely the case that what's actually lowering their blood pressure isn't that they cut their salt back it's that they were cutting their refined starches and sugars back and it's that that had the main effect and the cutting the salt was just some innocent bystander but to put a fine point on it in human studies if you have humans cut back their salt considerably they become insulin resistant so take a healthy group of humans say you need to eat less salt and they do so if you measure them a week later while they're adhering to this they will be significantly more insulin resistant than before they ever cut back their salt it's one of the ironies of the whole scenario where a physician may be telling a patient with high blood pressure you need to cut back your salt and they end up eating less salt and yet their their blood their blood pressure gets worse it's because the main contributor to high blood pressure is insulin resistance and by telling them to cut back on their salt you made them more insulin resistant and that whole mechanism is because one of insulin's many many effects is to want the body to hold on to salt and water and so if you start cutting your salt all of a sudden insulin says well there's little salt coming in i need to do what i can to retain whatever salt we do have and so it starts retaining salt and water more in order to try to offset the lack of salt coming in and while insulin's going higher and higher the body's becoming more and more insulin resistant so salt restriction can cause insulin resistance in humans you talk about four pillars to eating in your book while we get sick you outline these four essential pillars to develop a strategy for maintaining low insulin levels and combating insulin resistance what are the four pillars yes so when it comes to controlling insulin resistance the key is to manage macronutrients and the best way to manage macronutrients is going to be a strategy that helps lower insulin lowering insulin is the key to both slow insulin resistance and fast insulin resistance so the more the strategy lowers insulin the more effective it's going to be and there are poor there are four pillars so the first one control carbohydrates second prioritize protein third don't fear fat and then fourth after the first three have been taken care of four frequently fast so with the first one very briefly by controlled carbohydrates i mean that it is time to focus more on whole fruits and vegetables eat them don't drink them and then don't get your carbohydrates from bags and boxes with barcodes that the more you're opening up a package and getting your chips or your crackers or your cereal or your bread the more you're going to be spiking your glucose and your insulin keep that on the shelves at the grocery store focus on whole fruits and vegetables that's going to be the key for number one control carbs now while you're eating fewer carbohydrates you need to eat something and so prioritize protein i would say particularly animal source protein which is the best source of all of the amino acids that humans need and then with those proteins will come fat don't fear that fat that's number three fat is very satiating when combined with protein when fat and protein come together we digest it better sometimes people will find that if they just have a scoop of whey protein it can be very upsetting on their stomach it's because we're not supposed to eat protein alone in nature that never happens in nature protein always comes with fat that's how we should eat it we digest it better and human studies have shown that when a human eats pure protein there is some degree of muscle growth albeit microscopically minuscule but when we eat protein with fat we have significantly greater muscle growth than we do with the protein alone so that is the three pillars that encompass the macronutrients or the big parts of our diet but once a person has done that then they are well positioned to adopt a strategy a structured strategy of fasting and that can be there are as many ways to fast as there are people who want to and i do think it should come last once you've learned how to eat better food your your body has adapted to burning its own fat for fuel but it can take the it can take a intermittent fasting where it's one meal of the day you're fasting through it can do where people do alternate day fasting there are countless different ways to do it even if i'm in ketosis then you don't need to do it as much because you're already lowering your insulin so if a person's already in ketosis in fact if a person were in ketosis and frequently fasting depending on how lean they are it's going to become extremely difficult to retain muscle yeah so those are the four pillars it will be an extraordinarily effective way to address insulin resistance but the problem as i started when i that i mentioned is that while these concepts are simple that does not mean they're because humans show addiction addictive tendencies to only one macronutrient not fats not proteins all of the evidence of the neurobiology of addiction in humans points to carbohydrates and so as much as i lay out this simple plan it can be difficult and this is why this self-discipline required is difficult enough that it's why people find that they have to result in you know relying on drugs for these kinds of things physical activity exercise useful for keeping my insulin levels in check yeah yeah i'm really glad you brought up exercise i'm an enormous advocate of exercise the best exercise to improve insulin sensitivity is the one you'll do and so if someone listening to this is an 80 year old grandma and if she if her form of exercise is walking around the street down around the block with her girlfriends but then if someone else has the ability to go cross-country skiing or crossfit do it so the best exercise is the one you'll do now having said that the better exercise is the one that you'll do that keeps muscle muscle building work is going to be minute for minute a more effective way of improving insulin sensitivity than than any kind of aerobic activity and that's because muscle is the great consumer of glucose and back to the in fact not only does muscle eat the most glucose from the blood but it's also how it eats the glucose when it's exercising so earlier we talked about how insulin it kind of comes and knocks on the door of the muscle cell and then the muscle cell will open the door and allow the glucose to come in thereby lowering blood glucose unless the muscle is exercising when a muscle is exercising and i'm kind of mimicking the contraction and relaxation of a muscle when the muscle is exercising it has its own way of opening those doors so there's an insulin independent method where the muscle cell essentially tells insulin insulin i know normally i have to wait for you to come and open these doors but i'm so hungry during this exercise that i'm not going to wait and so the doors just open so the contracting muscle has its own way to rush to pull the glucose in which means of course that a person's going to have an easier time controlling their blood glucose which in turn would mean a better time controlling insulin but the more muscle a person has the easier it is and this could be one of the reasons why if you look at longevity and look at the markers of muscle strength versus the markers of cardiovascular aerobic fitness the aerobic fitness markers are terrible predictors of longevity it's muscle and strength that predicts longevity for multiple reasons including just the very act of living and moving but also because if you have more muscle you're going to control your glucose better which means you're going to control your insulin better then you're back to these variables that people use to predict or what are the most accurate indicators of it's who has the best glucose control more muscle helps that happen there's a big debate around whether we should be calorie restricting and low fat diet whether we should be calorie restricting in a moderate fat diet or calorie restricting and a low carb diet yes what's your take on that yeah i am unabashedly in favor of carbohydrate restriction um i would say for two reasons um that one reason i think that carbohydrates should be the macronutrient that is most scrutinized is because it's the one we eat the most of seventy percent of all calories consumed globally come from carbohydrates that is the one that has the biggest insulin effect for and that's a problem for all the reasons we've discussed but two carbohydrates are not essential um this is controversial people don't like to acknowledge it but there is literally no biological need that humans have for carbohydrate um the in the united states a report decades ago from the department of agriculture looking at the needs of human nutrition there's a quote there and i'm not going to get it exactly right but i'll get it pretty close it stated in this document that the lower limit of carbohydrate consumption in humans is zero in other words there is no such thing as an essential carbohydrate now i'm not well then let's not eat any of them no but i am saying why is that the one we focus the most on as 70 of all calories globally are coming from that one you're telling me that we most of what we eat comes from what we don't need why not put the focus on the things we do need there are such things as essential fatty acids let's eat fat there are such things as essential amino acids so let's eat protein and make sure we get what we need and then on any remainder of the plate we can get some other things that we want to nibble on like plants if you love the driver ceo brand and you watch this channel please do me a huge favor become part of the 15 percent of the viewers on this channel that have hit the subscribe button it helps us tremendously and the bigger the channel gets 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胰島素抵抗會迫使血管收縮，所有這些因素都會導致血壓升高，所以我們一直在告訴世人應該減少鹽的攝入量，而不是應該告訴他們減少精製澱粉和糖的攝入量，但關於鹽，我想說的是，幾十年前，在美國，有一項研究報告發表了，他們稱之為 "Dash dietary approaches to stop hypertension d-a-s-"，在 "Dash diet "中，一個關鍵的改變就是告訴人們少吃鹽。他們發現，當人們採用 "破折號 "飲食法時，他們的血壓會驚人地下降，但不幸的是，他們也告訴人們在 "破折號 "飲食法中還
- Muscle-building work is going to be, minute for minute, a more effective way of improving insulin sensitivity than any kind of aerobic activity.