当我们做耐力训练的时候 比如跑步 骑自行车 我们的身体就会 When we do endurance exercise, like running or cycling, our bodies are put
处于压力之中 我们会尽力适应这种压力 从而使得我们的身体更加健康和强壮 under physical stress which causes them to adapt and become fitter and stronger.
问题是如果我们想得到这样的结果 我们就必须经常进行这种较大强度的运动 The trouble is this usually requires hard work. But what if there were a way
如果慢跑的话行不行呢 其实像慢跑这种低强度的训练就足可以 to become fitter by running slower. Low intensity exercise could be enough to
改善我们的健康状态 这里面的关键就是要限制肌肉的供血量 improve our fitness. The trick is to restrict the amount of blood flow to our
用的工具就是压力袖套 但这的确有效吗？ 不同的科学研究 muscles using a pressure cuff. but doesit really work? Different scientific
显示了不同的结论 但我们不能只是挑选我们所需要的研究结果 studies have shown different results and we can't just choose the studies we like
而对那些我们不喜欢的结论视而不见 所以我们有必要仔细看一下所有的 and get rid of the rest. Therefore we need to take a closer look at all the
证据 庆幸的是 这并不意味着我们必须阅读所有的文献 evidence. Fortunately this doesn't mean we have to read everything. A team of
因为有一家研究机构已经给我们做出了总结 researchers has done it for us. In their systematic review,
他们发现 耐力训练中使用血流阻断的方法能够 they found that restricting blood flow during endurance exercise can lead to
很好地改善健康和运动表现 即使对那些 good improvements in fitness and performance even in people who were
起初非常健康的人也是如此 然而血流阻断对上了年纪的人 already very fit in the first place. However it was less effective for older
或者袖套压力比较低的时候 效果却不明显 people and when used with low cuff pressures. So what's the takeaway?
用血流阻断进行耐力训练看起来好像的确是一种非常有用的 Endurance exercise training with blood flow restriction looks like is a useful
无需大运动量就可以改善健康和运动表现的方式 way of improving fitness and performance without the need for hard exercise. It
对于那些需要从损伤和疲劳中恢复体力的人或者那些寻求竞争优势的运动员来说 could be a handy option for people who are recovering from injury, tired or
BFR训练可能是一个很有帮助的选择 athletes looking for an edge on the competition.