油管精读332：为什么成功人士每天锻炼身体？答案和你想的不一
共 2 集
剧集目录
| 集 | 标题 | 时长 |
|---|---|---|
| P1 | 油管精读332：为什么成功人士每天锻炼身体？答案和你想的不一 | 3:16 |
| P2 | 油管精读332：为什么成功人士每天锻炼身体？答案和你想的不一 | 3:16 |
P1 · 油管精读332：为什么成功人士每天锻炼身体？答案和你想的不一样 | 自我提升 | 外刊精读 | 中英+文稿 p01 中英 (P1)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | Most people, when they engage in cardiovascular activity for about 20 minutes or so, | 大多数人,当他们从事心血管活动 大约20分钟左右, |
| 0:05 | moderate intensity, one of the changes that you see in the brain is an increase in endocannabinoids, | 中等强度,大脑中看到的变化之一是内分泌素的增多, |
| 0:10 | which is the neurotransmitter that cannabis mimics. | 也就是模仿大麻的神经递质 |
| 0:12 | And if you work really hard, you can get also an endorphin rush. | 如果你真的努力工作, 你也可以得到内啡素的冲动。 |
| 0:15 | But the core high actually isn't endorphins, it's endocannabinoids. | 但核心高实际上不是内啡素,而是内分泌素。 |
| 0:19 | So some people experience that as a kind of euphoria, but a lot of people experience it as just feeling better. | 所以,有些人体验到这种喜悦, 但很多人体验到它只是感觉更好。 |
| 0:25 | The worries are a little bit less, everything feels possible, things feel like there's reason to hope. | 烦恼少一点,一切感觉可能,一切感觉有希望的理由. |
| 0:32 | Endocannabinoids also increase the pleasure we get from social contact. | Endocannabinoids也增加了我们从社交接触中获得的乐趣. |
| 0:36 | So sometimes you don't even notice what the runner's high is or the exercise high is until afterwards, | 所以,有时你甚至不注意到什么 跑步的高是,或运动的高是,直到之后, |
| 0:40 | and then you reunite with your partner or you meet up with your team, and suddenly it's an easier interaction. | 然后和你的搭档团聚 或者和你的团队见面 突然就更容易互动了 |
展开字幕全文（42 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Most people, when they engage in cardiovascular activity for about 20 minutes or so, | 大多数人,当他们从事心血管活动 大约20分钟左右, |
| 2 | moderate intensity, one of the changes that you see in the brain is an increase in endocannabinoids, | 中等强度,大脑中看到的变化之一是内分泌素的增多, |
| 3 | which is the neurotransmitter that cannabis mimics. | 也就是模仿大麻的神经递质 |
| 4 | And if you work really hard, you can get also an endorphin rush. | 如果你真的努力工作, 你也可以得到内啡素的冲动。 |
| 5 | But the core high actually isn't endorphins, it's endocannabinoids. | 但核心高实际上不是内啡素,而是内分泌素。 |
| 6 | So some people experience that as a kind of euphoria, but a lot of people experience it as just feeling better. | 所以,有些人体验到这种喜悦, 但很多人体验到它只是感觉更好。 |
| 7 | The worries are a little bit less, everything feels possible, things feel like there's reason to hope. | 烦恼少一点,一切感觉可能,一切感觉有希望的理由. |
| 8 | Endocannabinoids also increase the pleasure we get from social contact. | Endocannabinoids也增加了我们从社交接触中获得的乐趣. |
| 9 | So sometimes you don't even notice what the runner's high is or the exercise high is until afterwards, | 所以,有时你甚至不注意到什么 跑步的高是,或运动的高是,直到之后, |
| 10 | and then you reunite with your partner or you meet up with your team, and suddenly it's an easier interaction. | 然后和你的搭档团聚 或者和你的团队见面 突然就更容易互动了 |
| 11 | Somehow their stories are funnier and it feels better to hug someone. | 不知何故,他们的故事更有趣 并感觉更好的拥抱某人。 |
| 12 | So the runner's high, it's not always that rush that people think it is where like in the moment peak intensity, | 所以跑步者很高, 并不是总那么匆忙, 人们会认为,在高峰强度的时候, |
| 13 | you're like loving life because you're working hard. | 你就像爱的生活 因为你努力工作。 |
| 14 | The actual runner's high is more of this neurochemical change that seems to make us more optimistic | 真正的跑者高 更多的是神经化学变化 似乎让我们更乐观 |
| 15 | and also more open to connecting with others. | 并且更开放 与他人联系。 |
| 16 | So we know, for example, when you are lifting heavy weights, | 所以我们知道,例如当你举重的时候, |
| 17 | you're doing things that really engage the core, the muscles of your core actually talk to your brain in a way | 你所做的事情 真正涉及到核心, 你的核心的肌肉 实际上与你的大脑说话的方式 |
| 18 | that tends to rather produce this kind of happiness or euphoria that actually calms down anxiety. | 往往产生这种快乐或喜悦 真正平息焦虑 |
| 19 | It's a really interesting neurofeedback loop that when you brace your core | 这是一个非常有趣的神经反馈循环 当你固定你的核心 |
| 20 | and when you're engaging in that kind of strong muscular contraction that's stabilizing, | 当你进入这种强肌肉收缩 稳定, |
| 21 | your brain reads those signals from your body as essentially, I've got this, I'm in control. | 你的大脑从你的身体读到信号 本质上,我有这个,我控制。 |
| 22 | So that's not really like a runner's high, but it can be a really empowering state of mind. | 所以这不像一个跑者的高, 但它可以是一个真正的增强精神状态。 |
| 23 | And so your literal moment to moment sense of self is always being informed by what your body is doing. | 所以,你的一瞬间 自我感总是被你的身体所左右 |
| 24 | And we know that when people are active, often they experience themselves as a different version of themselves. | 我们知道,当人们活跃的时候, 他们常常把自己当作一个不同的版本。 |
| 25 | So with something like weightlifting, you are literally getting feedback, sensory feedback from your body that says, | 举重之类的东西 你从身体中得到反馈 感觉反馈 |
| 26 | I am strong, I move heavy things, I do hard things, I'm powerful. | 我强壮,我移动重物,我做硬物,我强大。 |
| 27 | And your brain does not receive that information from like, so you're lifting something heavy, | 你的大脑并没有得到 类似的信息, 所以你举重的东西, |
| 28 | so your brain is going to get feedback from muscle contraction and tension of the tendons on your joints. | 你的大脑会从肌肉收缩 和关节的紧张得到反馈 |
| 29 | Your brain does not get that information and think, my bicep is strong or my lats are strong. | 你的大脑没有得到这个信息 并思考,我的双头蛇是强的,或我的脂肪是强的。 |
| 30 | The brain thinks, I am strong, I have strength, I am exerting myself in this way. | 大脑认为,我很强壮,我有力量,我正在用这种方式锻炼自己。 |
| 31 | And every movement form has its own signature proprioceptive feedback. | 而每个运动表都有自己的签名自主反馈. |
| 32 | So my favorite form of exercise, my favorite forms are dance and yoga. | 所以,我最喜欢的锻炼形式, 我最喜欢的形式是舞蹈和瑜伽。 |
| 33 | And when you think about the gestures in dance or the gestures in yoga, the full body gestures, | 当你想到舞蹈中的姿势 或者瑜伽中的姿势 全身的姿势 |
| 34 | my favorite proprioceptive feedback are actually these physical signatures of joy, | 我最喜欢的自主反馈 其实是这些物理上的快乐的标志, |
| 35 | like your arms stretched out and your gaze lifted and your heart open. | 犹如双臂伸展,双眼睁开,双心睁开。 |
| 36 | And I can start a movement experience feeling depressed and anxious and demoralized, | 我可以开始一个运动经历 感到沮丧 焦虑和士气低落, |
| 37 | but after 10 minutes of throwing my arms in the air and looking up and smiling, my brain is like, you are joy. | 但10分钟后,我把手臂扔在空中,抬头微笑, 我的大脑就像,你很快乐。 |
| 38 | And so often people get attracted to the forms of movement that give them a sense of self | 所以人们常常被人们吸引到 运动的形式 给他们一种自我感 |
| 39 | that is really personally meaningful or empowering. | 这真正具有个人意义或赋予权力。 |
| 40 | And with running, sometimes it's I'm free. | 跑步,有时我自由了 |
| 41 | ие | |
| 42 | I'm going so fast. | 我飞得真快 |
该视频共有字幕 42 条。解锁更多字幕为会员功能，请移动到 价格
P2 · 油管精读332：为什么成功人士每天锻炼身体？答案和你想的不一样 | 自我提升 | 外刊精读 | 中英+文稿 p02 英文 (P2)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | Most people, when they engage in cardiovascular activity for about 20 minutes or so, | 大多数人,当他们从事心血管活动 大约20分钟左右, |
| 0:05 | moderate intensity, one of the changes that you see in the brain is an increase in endocannabinoids, | 中等强度,大脑中看到的变化之一是内分泌素的增多, |
| 0:10 | which is the neurotransmitter that cannabis mimics. | 也就是模仿大麻的神经递质 |
| 0:12 | And if you work really hard, you can get also an endorphin rush. | 如果你真的努力工作, 你也可以得到内啡素的冲动。 |
| 0:15 | But the core high actually isn't endorphins, it's endocannabinoids. | 但核心高实际上不是内啡素,而是内分泌素。 |
| 0:19 | So some people experience that as a kind of euphoria, but a lot of people experience it as just feeling better. | 所以,有些人体验到这种喜悦, 但很多人体验到它只是感觉更好。 |
| 0:25 | The worries are a little bit less, everything feels possible, things feel like there's reason to hope. | 烦恼少一点,一切感觉可能,一切感觉有希望的理由. |
| 0:32 | Endocannabinoids also increase the pleasure we get from social contact. | Endocannabinoids也增加了我们从社交接触中获得的乐趣. |
| 0:36 | So sometimes you don't even notice what the runner's high is or the exercise high is until afterwards, | 所以,有时你甚至不注意到什么 跑步的高是,或运动的高是,直到之后, |
| 0:40 | and then you reunite with your partner or you meet up with your team, and suddenly it's an easier interaction. | 然后和你的搭档团聚 或者和你的团队见面 突然就更容易互动了 |
展开字幕全文（40 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Most people, when they engage in cardiovascular activity for about 20 minutes or so, | 大多数人,当他们从事心血管活动 大约20分钟左右, |
| 2 | moderate intensity, one of the changes that you see in the brain is an increase in endocannabinoids, | 中等强度,大脑中看到的变化之一是内分泌素的增多, |
| 3 | which is the neurotransmitter that cannabis mimics. | 也就是模仿大麻的神经递质 |
| 4 | And if you work really hard, you can get also an endorphin rush. | 如果你真的努力工作, 你也可以得到内啡素的冲动。 |
| 5 | But the core high actually isn't endorphins, it's endocannabinoids. | 但核心高实际上不是内啡素,而是内分泌素。 |
| 6 | So some people experience that as a kind of euphoria, but a lot of people experience it as just feeling better. | 所以,有些人体验到这种喜悦, 但很多人体验到它只是感觉更好。 |
| 7 | The worries are a little bit less, everything feels possible, things feel like there's reason to hope. | 烦恼少一点,一切感觉可能,一切感觉有希望的理由. |
| 8 | Endocannabinoids also increase the pleasure we get from social contact. | Endocannabinoids也增加了我们从社交接触中获得的乐趣. |
| 9 | So sometimes you don't even notice what the runner's high is or the exercise high is until afterwards, | 所以,有时你甚至不注意到什么 跑步的高是,或运动的高是,直到之后, |
| 10 | and then you reunite with your partner or you meet up with your team, and suddenly it's an easier interaction. | 然后和你的搭档团聚 或者和你的团队见面 突然就更容易互动了 |
| 11 | Somehow their stories are funnier and it feels better to hug someone. | 不知何故,他们的故事更有趣 并感觉更好的拥抱某人。 |
| 12 | So the runner's high, it's not always that rush that people think it is where like in the moment peak intensity, | 所以跑步者很高, 并不是总那么匆忙, 人们会认为,在高峰强度的时候, |
| 13 | you're like loving life because you're working hard. | 你就像爱的生活 因为你努力工作。 |
| 14 | The actual runner's high is more of this neurochemical change that seems to make us more optimistic | 真正的跑者高 更多的是神经化学变化 似乎让我们更乐观 |
| 15 | and also more open to connecting with others. | 并且更开放 与他人联系。 |
| 16 | So we know, for example, when you are lifting heavy weights, | 所以我们知道,例如当你举重的时候, |
| 17 | you're doing things that really engage the core, the muscles of your core actually talk to your brain in a way | 你所做的事情 真正涉及到核心, 你的核心的肌肉 实际上与你的大脑说话的方式 |
| 18 | that tends to rather produce this kind of happiness or euphoria that actually calms down anxiety. | 往往产生这种快乐或喜悦 真正平息焦虑 |
| 19 | It's a really interesting neurofeedback loop that when you brace your core | 这是一个非常有趣的神经反馈循环 当你固定你的核心 |
| 20 | and when you're engaging in that kind of strong muscular contraction that's stabilizing, | 当你进入这种强肌肉收缩 稳定, |
| 21 | your brain reads those signals from your body as essentially, I've got this, I'm in control. | 你的大脑从你的身体读到信号 本质上,我有这个,我控制。 |
| 22 | So that's not really like a runner's high, but it can be a really empowering state of mind. | 所以这不像一个跑者的高, 但它可以是一个真正的增强精神状态。 |
| 23 | And so your literal moment to moment sense of self is always being informed by what your body is doing. | 所以,你的一瞬间 自我感总是被你的身体所左右 |
| 24 | And we know that when people are active, often they experience themselves as a different version of themselves. | 我们知道,当人们活跃的时候, 他们常常把自己当作一个不同的版本。 |
| 25 | So with something like weightlifting, you are literally getting feedback, sensory feedback from your body that says, | 举重之类的东西 你从身体中得到反馈 感觉反馈 |
| 26 | I am strong, I move heavy things, I do hard things, I'm powerful. | 我强壮,我移动重物,我做硬物,我强大。 |
| 27 | And your brain does not receive that information from like, so you're lifting something heavy, | 你的大脑并没有得到 类似的信息, 所以你举重的东西, |
| 28 | so your brain is going to get feedback from muscle contraction and tension of the tendons on your joints. | 你的大脑会从肌肉收缩 和关节的紧张得到反馈 |
| 29 | Your brain does not get that information and think, my bicep is strong or my lats are strong. | 你的大脑没有得到这个信息 并思考,我的双头蛇是强的,或我的脂肪是强的。 |
| 30 | The brain thinks, I am strong, I have strength, I am exerting myself in this way. | 大脑认为,我很强壮,我有力量,我正在用这种方式锻炼自己。 |
| 31 | And every movement form has its own signature proprioceptive feedback. | 而每个运动表都有自己的签名自主反馈. |
| 32 | So my favorite form of exercise, my favorite forms are dance and yoga. | 所以,我最喜欢的锻炼形式, 我最喜欢的形式是舞蹈和瑜伽。 |
| 33 | And when you think about the gestures in dance or the gestures in yoga, the full body gestures, | 当你想到舞蹈中的姿势 或者瑜伽中的姿势 全身的姿势 |
| 34 | my favorite proprioceptive feedback are actually these physical signatures of joy, | 我最喜欢的自主反馈 其实是这些物理上的快乐的标志, |
| 35 | like your arms stretched out and your gaze lifted and your heart open. | 犹如双臂伸展,双眼睁开,双心睁开。 |
| 36 | And I can start a movement experience feeling depressed and anxious and demoralized, | 我可以开始一个运动经历 感到沮丧 焦虑和士气低落, |
| 37 | but after 10 minutes of throwing my arms in the air and looking up and smiling, my brain is like, you are joy. | 但10分钟后,我把手臂扔在空中,抬头微笑, 我的大脑就像,你很快乐。 |
| 38 | And so often people get attracted to the forms of movement that give them a sense of self | 所以人们常常被人们吸引到 运动的形式 给他们一种自我感 |
| 39 | that is really personally meaningful or empowering. | 这真正具有个人意义或赋予权力。 |
| 40 | And you know, with running sometimes it's, I'm free, I'm fast, I'm going so fast, I'm going. | 你知道,有时运行它, 我自由,我快,我走这么快,我走。 |
该视频共有字幕 40 条。解锁更多字幕为会员功能，请移动到 价格