……尝试不过度力竭的训练方式。有一整套训练方案的核心就在于只消耗 ATP、激活 mTOR，同时不损伤肌肉组织、不产生乳酸堆积。Pavel Tsatsouline 的《生与死》（The Quick and the Dead）一书就是这样一种方案，它采用10组10次俯卧撑和10组10次壶铃摇摆，组间充分休息（每次共30分钟，每周3次）。我觉得它非常……
…around with not working out to exhaustion. There is a whole set of routines built around just depleting your ATP, triggering mTOR, and not damaging muscle tissue or creating lactic acid build up. The Quick and the Dead book by Pavel Tsatsouline is one such routine, it uses 10 sets of 10 push-ups and 10 sets of 10 kettlebell swings with resting in between (30 minutes total, 3 times a week). I've found it to be quite…
……说它比其他训练计划更好。我42岁了——一直算不上很有运动细胞，BMI 也还有改善空间，但坚持某种运动规律真的让我感觉比不练好太多了。我用的是 Pavel Tsatsouline 的“生与死”训练法。网上随便搜一下就能找到相关资料和评价。
…say it's better than some other program would be. I’m 42 - never been very athletic and my bmi could be better, but I feel much better with some ongoing exercise regimen than without. I'm using the "Quick and the dead" procedure by Pavel Tsatsouline. You can find references and reviews by quick googling.
壶铃、瑜伽拉伸和每日散步是我发现的最佳日常组合。Pavel Tsatsouline 的《生与死》（The Quick and the Dead）是一本很棒的书和训练方案（在30分钟内以15秒为间隔完成100个俯卧撑和100个壶铃摇摆）。
Kettlebells, yoga stretches and daily walks are the best daily combination that I've found. The Quick and the Dead by Pavel Tsatsouline is a great book and routine (100 push ups and 100 kettlebell swings spread out in 15 second intervals over 30 minutes).
…after working out would be helpful. Or instead of training to failure, do one of the work out protocols that specify maintaining control and staying out of injury and inflammation territory, such as the Quick and the Dead, kettle bell protocol.
……你的生活。我个人从 GMB fitness 买了一些身体柔韧性/关节活动度的课程，壶铃方面读了《极简主义》（Simple&Sinister）这本书，按照它的基础计划练了一年，然后开始练同一作者的“生与死”（The quick and the dead）方案。话说回来——这些书是有点古怪，那种打鸡血的叙述风格可能让人反感，但动作本身确实靠谱且有效。不知道上面说的这些有没有用……
…your life. Personally I bought some courses from GMB fitness for mobility and for some kettlebell stuff read the book ”Simple&Sinister” whose basic program I did for a year, and then started doing ”The quick and the dead” program from the same author. Now - the books are a bit weird and the motivational narration may be offputting but the exercises seem legit and effective. I don’t know if any of the above is usefull…
……尝试不过度力竭的训练方式。有一整套训练方案的核心就在于只消耗 ATP、激活 mTOR，同时不损伤肌肉组织、不产生乳酸堆积。Pavel Tsatsouline 的《生与死》（The Quick and the Dead）一书就是这样一种方案，它采用10组10次俯卧撑和10组10次壶铃摇摆，组间充分休息（每次共30分钟，每周3次）。我觉得它非常……
…around with not working out to exhaustion. There is a whole set of routines built around just depleting your ATP, triggering mTOR, and not damaging muscle tissue or creating lactic acid build up. The Quick and the Dead book by Pavel Tsatsouline is one such routine, it uses 10 sets of 10 push-ups and 10 sets of 10 kettlebell swings with resting in between (30 minutes total, 3 times a week). I've found it to be quite…
……说它比其他训练计划更好。我42岁了——一直算不上很有运动细胞，BMI 也还有改善空间，但坚持某种运动规律真的让我感觉比不练好太多了。我用的是 Pavel Tsatsouline 的“生与死”训练法。网上随便搜一下就能找到相关资料和评价。
…say it's better than some other program would be. I’m 42 - never been very athletic and my bmi could be better, but I feel much better with some ongoing exercise regimen than without. I'm using the "Quick and the dead" procedure by Pavel Tsatsouline. You can find references and reviews by quick googling.
壶铃、瑜伽拉伸和每日散步是我发现的最佳日常组合。Pavel Tsatsouline 的《生与死》（The Quick and the Dead）是一本很棒的书和训练方案（在30分钟内以15秒为间隔完成100个俯卧撑和100个壶铃摇摆）。
Kettlebells, yoga stretches and daily walks are the best daily combination that I've found. The Quick and the Dead by Pavel Tsatsouline is a great book and routine (100 push ups and 100 kettlebell swings spread out in 15 second intervals over 30 minutes).
……练后可能会有帮助。或者别练到力竭，改用某种明确要求保持控制、避免受伤和引发炎症的训练方案，比如“生与死”壶铃训练法。
…after working out would be helpful. Or instead of training to failure, do one of the work out protocols that specify maintaining control and staying out of injury and inflammation territory, such as the Quick and the Dead, kettle bell protocol.
……你的生活。我个人从 GMB fitness 买了一些身体柔韧性/关节活动度的课程，壶铃方面读了《极简主义》（Simple&Sinister）这本书，按照它的基础计划练了一年，然后开始练同一作者的“生与死”（The quick and the dead）方案。话说回来——这些书是有点古怪，那种打鸡血的叙述风格可能让人反感，但动作本身确实靠谱且有效。不知道上面说的这些有没有用……
…your life. Personally I bought some courses from GMB fitness for mobility and for some kettlebell stuff read the book ”Simple&Sinister” whose basic program I did for a year, and then started doing ”The quick and the dead” program from the same author. Now - the books are a bit weird and the motivational narration may be offputting but the exercises seem legit and effective. I don’t know if any of the above is usefull…