科学健身
Body by Science
John R Little · 初版 2009 年
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6位读者提及
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通过这一革命性的每周一次训练计划，增肌从未如此快速或轻松。在《科学健身》中，健美界重量级人物 John Little 与健身医学专家 Doug McGuff 博士合作，提出了一个经科学证明的公式，只需每周 12 分钟即可最大化肌肉发展。在严谨研究的支持下，作者们制定了一项每周高强度计划，以增强力量、加速新陈代谢和增肌，实现全面健身体验。
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1. 《Body by Science》——改变了我对锻炼的看法。对于忙碌的生活来说，每周 12 分钟的 HIIT 显得更可行也更有趣。而且它真的管用。2. 《Mini Habits》——唯一对我有效的习惯养成方法。
1. Body by Science - changed my view about exercising. HIIT for 12 minutes a week seems more doable and fun for a busy life. And it actually works. 2. Mini Habits - the only routine building method that worked for me.
每天走 2 小时完全是脱离实际的幻想。更好的资源是《Body By Science》，这本书基于研究和数据给出建议。总体目标是让有氧和力量训练的有效努力量恰到好处，既不太耗时，又能降低磨损风险……
Walking 2 hours per day is a completely impractical fantasy. A better resource: Body By Science a book containing recommendations based on research and data. The overall goal is proper volume of effective effort of cardio and strength exercise that doesn't take too long and reduces risks of wear/tear…
你可能没有给身体足够的时间来修复训练中受损的肌肉。想了解更多细节的话，推荐读读 John Little 和 Doug McGuff 的《Body by Science》。或者 Google 搜一下“muscle recovery time”（肌肉恢复时间）仔细看看
You are probably not giving your body enough time to recover the muscles damaged in your workouts. For more details i can recommend "Body by Science" by John Little and Doug McGuff. Or google "muscle recovery time" and read through
……延伸阅读资源：* Guy Brown 的《The Energy of Life: The Science of What Makes Our Minds and Bodies Work》。* John Ratey 的《Spark: The Revolutionary New Science of Exercise and the Brain》。* John Little 和 Doug Mcguff 的《Body by Science: A Research Based Program to Get the Results You Want in 12 Minutes a Week》。
…resources for further reading: * The Energy of Life: The Science of What Makes Our Minds and Bodies Work by Guy Brown. * Spark: The Revolutionary New Science of Exercise and the Brain by John Ratey. * Body by Science: A Research Based Program to Get the Results You Want in 12 Minutes a Week by John Little and Doug Mcguff.
你的问题很难简短回答，但你会发现下面这些书很有帮助（去 Amazon 和网上其他地方看看书评）；1）John Little 和 Doug McGuff 的《Body by Science: A Research Based Program for Strength Training, Body building, and Complete Fitness in 12 Minutes a Week》。2）《The Energy of Life: The Science of What Makes Our Minds and……
It is hard to give a short answer to your question but you will find the following books helpful (check reviews on Amazon and elsewhere on the Web); 1) Body by Science: A Research Based Program for Strength Training, Body building, and Complete Fitness in 12 Minutes a Week by John Little and Doug McGuff. 2) The Energy of Life: The Science of What Makes Our Minds and…
这和《Body By Science》这本书里概述的锻炼计划类似。他们提倡短时间高强度锻炼，而不是长时间低到中等强度锻炼；理由是：高强度锻炼能让你疲劳全部三种肌肉群（慢肌、中肌和快肌）……
That's similar to the workout program outlined in the book Body By Science. They advocate short high intensity workouts over long low to mid intensity workouts; the reasoning being this: with high intensity exercise you fatigue all three muscle groups (Slow, Mid, and Fast twitch)…