讲点武德

Episódios

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  067 睡个好觉，真的很难吗？ 26.07.2026 1h 11min

  我们经常讨论各种恢复方式和技术，如按摩、筋膜枪/刀、正念、营养品等等，但我们都不否认或者默认，睡眠是人类最为天然、有效的恢复方式，然而，在高节奏的现代社会，在“既要也要还要”的高压工作中，睡不着、睡不好、早醒等睡眠障碍成为影响很多人的“无声之痛”。今天，我们就来聊一下，如何能睡个好觉。欢迎大家加入听友群，可以添加小助理微信：daxiongnizaiganma，小助理会将您拉进听友群中本期节目由EIGHTSLEEP赞助播出，这是今年刚正式进入中国，来自硅谷的深度睡眠解决方案。不用换你现有的床垫儿，它就是一层水循环温控床套，直接铺上去就能用，一整夜替你动态调温，入睡时主动降温，帮你更快沉下去。深睡阶段压到身体最需要的低温区间，临近REM和清醒前再缓缓回升让你几乎毫无察察觉的被温度拖着走完一整晚的睡眠节律。最后在接近自然醒的状态里苏醒。点击这里购买。现在购买eightsleep产品除赠送价值199美元的autopolit标准版订阅之外，还有讲点武德听众专属的1000元优惠券，找到京东或者天猫客服，报暗号【讲点武德】即可领取02:27 一觉睡多长时间，才算是睡够了04:12 到底存在只睡6小时就足够的“精英睡眠”吗？06:09 深睡、REM睡眠都有什么作用？为什么睡眠这么重要？14:42 一个能够评估睡醒后恢复程度的指标——心率变异性（HRV）21:15 为什么要睡个好觉，温度不能太高27:42 为什么加班或者训练之后，明明很累却怎么也睡不着？38:35 一个充足的睡眠能带来哪些积极的作用，睡眠不足又有哪些负面影响？43:52 怎么简单结合HRV和睡眠状态评估身体的疲劳恢复程度48:19 围绝经期女性面临的夜间潮热问题53:09 产品使用体验：分区控温、智能闹钟、小憩模式58:04 改善睡眠质量，有哪些我们现在就能做的参考文献[1] RECHTSCHAFFEN A, KALES A. A manual of standardized terminology, techniques and scoring system for sleep stages of human subjects[R]. Los Angeles: UCLA Brain Information Service/Brain Research Institute, 1968.[2] YIN J, JIN X, SHAN Z, LI S, HUANG H, LI P, et al. Relationship of sleep duration with all-cause mortality and cardiovascular events: a systematic review and dose-response meta-analysis of prospective cohort studies[J]. Journal of the American Heart Association, 2017, 6(9): e005947. DOI: 10.1161/JAHA.117.005947.[3] PHILLIPS A J K, CLERX W M, O'BRIEN C S, et al. Irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing[J]. Scientific Reports, 2017, 7(1): 3216. DOI: 10.1038/s41598-017-03171-4.[4] WINDRED D P, BURNS A C, LANE J M, et al. Sleep regularity is a stronger predictor of mortality risk than sleep duration: a prospective cohort study[J]. Sleep, 2024, 47(1): zsad253. DOI: 10.1093/sleep/zsad253.[5] SHAFFER F, GINSBERG J P. An overview of heart rate variability metrics and norms[J]. Frontiers in Public Health, 2017, 5: 258. DOI: 10.3389/fpubh.2017.00258.[6] TASK FORCE OF THE EUROPEAN SOCIETY OF CARDIOLOGY AND THE NORTH AMERICAN SOCIETY OF PACING AND ELECTROPHYSIOLOGY. Heart rate variability: standards of measurement, physiological interpretation and clinical use[J]. European Heart Journal, 1996, 17(3): 354-381.[7] HARDING E C, FRANKS N P, WISDEN W. Sleep and thermoregulation[J]. Current Opinion in Physiology, 2020, 15: 7-13. DOI: 10.1016/j.cophys.2019.11.008.[8] KRÄUCHI K, CAJOCHEN C, WERTH E, WIRZ-JUSTICE A. Functional link between distal vasodilation and sleep-onset latency?[J]. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, 2000, 278(3): R741-R748. DOI: 10.1152/ajpregu.2000.278.3.R741.[9] HAGHAYEGH S, KHOSHNEVIS S, SMOLENSKY M H, et al. Before-bedtime passive body heating by warm shower or bath to improve sleep: a systematic review and meta-analysis[J]. Sleep Medicine Reviews, 2019, 46: 124-135. DOI: 10.1016/j.smrv.2019.04.008.[10] GILBERT S S, VAN DEN HEUVEL C J, FERGUSON S A, DAWSON D. Thermoregulation as a sleep signalling system[J]. Sleep Medicine Reviews, 2004, 8(2): 81-93. DOI: 10.1016/S1087-0792(03)00023-6.[11] FUSTER J M. The prefrontal cortex — an update: time is of the essence[J]. Neuron, 2001, 30(2): 319-333. DOI: 10.1016/S0896-6273(01)00285-9.[12] CHANG A M, AESCHBACH D, DUFFY J F, CZEISLER C A. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness[J]. Proceedings of the National Academy of Sciences of the United States of America, 2015, 112(4): 1232-1237. DOI: 10.1073/pnas.1418490112.[13] NILSSON J P, SÖDERSTRÖM M, KARLSSON A U, et al. Less effective executive functioning after one night's sleep deprivation[J]. Journal of Sleep Research, 2005, 14(1): 1-6. DOI: 10.1111/j.1365-2869.2005.00442.x.[14] MAH C D, MAH K E, KEZIRIAN E J, DEMENT W C. The effects of sleep extension on the athletic performance of collegiate basketball players[J]. Sleep, 2011, 34(7): 943-950. DOI: 10.5665/SLEEP.1132.[15] FULLAGAR H H K, SKORSKI S, DUFFIELD R, et al. Sleep and athletic performance: the effects of sleep loss on exercise performance, and physiological and cognitive responses to exercise[J]. Sports Medicine, 2015, 45(2): 161-186. DOI: 10.1007/s40279-014-0260-0.[16] STEARNS V, ULLMER L, LÓPEZ J F, et al. Hot flushes[J]. The Lancet, 2002, 360(9348): 1851-1861. DOI: 10.1016/S0140-6736(02)11774-0.[17] WOODS N F, MITCHELL E S. Symptoms during the perimenopause: prevalence, severity, trajectory, and significance in women's lives[J]. The American Journal of Medicine, 2005, 118(12 Suppl 12B): 14-24. DOI: 10.1016/j.amjmed.2005.09.031.[18] WAHL S, ENGELHARDT M, SCHAUPP P, LAPPE C, IVANOV I V. The inner clock—blue light sets the human rhythm[J]. Journal of Biophotonics, 2019, 12(12): e201900102. DOI: 10.1002/jbio.201900102.在小宇宙查看该单集文稿
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  066 再聊眼部“防晒”——对眼睛伤害最大的，恰恰是你看不见的那些光 12.07.2026 42min

  我们在 061 眼部防晒比脸更重要，但90% 的人都做错了！ 这期给大家简单科普了眼睛防紫外线的重要性，并且评论区出现了一位眼部光学领域的专业人士。今天我们就请她来节目里，除了更正上期节目我们表达不够准确的地方，还会更深入的跟大家聊一聊紫外线是怎么伤害你的眼睛的，以及一个稍微有点硬核的知识点：东西看不清，不一定是因为光不够亮🔥🔥眼部紫外线指数速查小工具 by 奶昔羊🔥🔥欢迎大家加入听友群，可以添加小助理微信：daxiongnizaiganma，小助理会将您拉进听友群中本期嘉宾：奶昔羊光学工程专业，生物光子学方向博士，播客 Byte.Coffee 节目主播02:05 第61期节目内容的回顾和勘误15:49 各种功能的太阳镜，到底应该怎么挑选25:18 有时候你看不清，不一定是因为不够亮25:42 简单的眼部模型，以及各部分的功能26:28 干眼症造成的看不清27:49 失能炫光造成的看不清30:24 夜间瞳孔放大造成的看不清——球差/光晕34:13 除了标准视力表，还应该测测对比敏感度36:00 这不是雪盲——whiteout 与 Troxler 褪色参考文献[1] Coroneo MT. Peripheral light focusing by the anterior eye and the ophthalmohelioses. Ophthalmic Surg. 1991;22(12):705-711.（角膜缘约 20 倍聚光）[2] King-Smith PE, et al. Optical analysis and reappraisal of the peripheral light focusing theory of nasal pterygia formation. Invest Ophthalmol Vis Sci. 2020.（PLF 不足以单独解释偏鼻侧）[3] American Academy of Ophthalmology. Topical Anesthetics: The Latest on Use for Corneal Abrasions. EyeNet.（警告滥用麻醉类眼药水）[4] Taylor HR, et al. Effect of ultraviolet radiation on cataract formation. N Engl J Med. 1988;319(22):1429-1433.（累积 UVB 翻倍、皮质性风险 ×1.6）[5] World Health Organization. Radiation: Ultraviolet (UV) radiation.（致盲约 20% 与日晒相关；新雪反射约 80%）[6] Boettner EA, Wolter JR. Transmission of the ocular media. Invest Ophthalmol. 1962;1:776-783.（眼介质透过随年龄变化的经典一手来源；儿童晶状体透 UV 更多）[7] ISO 12312-1:2022；GB 39552.1-2020（中国国标，2021-12 强制）；UV400 标识。[8] US EPA. Learn About the UV Index（云透过：晴≈100%、散云 89%、碎云 73%、全阴 31%；反射：雪≤80%、沙约 15%、水约 10%）。[9] IJspeert JK, et al. The intraocular straylight function… dependence on angle, age and pigmentation. Vision Res. 1990;30(5):699-707.（散射随年龄四次方增长、70 岁翻倍）[10] CIE 146:2002. CIE Collection on Glare（失能眩光的 Stiles-Holladay 公式，θ⁻²）。[11] Montés-Micó R. Role of the tear film in the optical quality of the human eye. J Cataract Refract Surg. 2007;33(9):1631-1635.（泪膜为最强折射面、约 43 D）[12] Koh S, et al. Effect of tear film break-up on higher-order aberrations. Am J Ophthalmol. 2002;134(1):115-117.（破裂后 HOA 增 1.44 倍）[13] Schwiegerling J. Scaling Zernike expansion coefficients to different pupil sizes. J Opt Soc Am A. 2002;19(10):1937-1945.（球差波前误差 ∝ ρ⁴）[14] Marín-Franch I, et al. The effect of spherical aberration on visual performance… typical of night viewing. J Optom. 2018;11(3):144-152.（夜间近视/星芒）[15] Contrast Sensitivity. StatPearls (NCBI Bookshelf NBK580542).（对比敏感度与 MTF 关系）在小宇宙查看该单集文稿
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  065 既然拉伸不能瘦腿，那还有必要做吗？ 28.06.2026 1h 1min

  拉伸有用，但有附加条件，位置（解剖结构、拮抗肌）、强度、频率均做到精准的拉伸才是对整体健康、预防运动损伤、提升运动表现有用的身体活动方式。欢迎大家加入听友群，可以添加小助理微信：daxiongnizaiganma，小助理会将您拉进听友群中02:34 既然拉伸不能瘦小腿，那拉伸还有什么作用呢04:46 拉伸更适合在什么时候进行？运动前为啥不适合拉伸？11:31 拉伸拉的是关节还是肌肉？17:10 顶级运动员都不进行拉伸吗？20:15 拉伸对降低运动损伤发生率有作用吗？27:16 柔韧性指什么？和关节活动度说的是一回事吗？31:59 拉伸的三个层级42:22 什么时候应该进行拉伸？怎么判断自己需不需要拉伸？49:32 忍受疼痛是拉伸时必须经历的吗？55:38 柔韧性已经特别好的人，还应该坚持拉伸吗？参考文献1.Gleim, G. and M. McHugh, Flexibility and Its Effects on Sports Injury and Performance. Sports Medicine, 1997. 24(5): p. 289-299.2.Herzog, W., Mechanisms of enhanced force production in lengthening (eccentric) muscle contractions. J Appl Physiol (1985), 2014. 116(11): p. 1407-17.3.Magid, A. and D.J. Law, Myofibrils bear most of the resting tension in frog skeletal muscle. Science, 1985. 230(4731): p. 1280-2.4.Horowits, R., E.S. Kempner, M.E. Bisher, and R.J. Podolsky, A physiological role for titin and nebulin in skeletal muscle. Nature, 1986. 323(6084): p. 160-4.5.McHugh, M.P., S.P. Magnusson, G.W. Gleim, and J.A. Nicholas, Viscoelastic stress relaxation in human skeletal muscle. Med Sci Sports Exerc, 1992. 24(12): p. 1375-82.6.Rubini, E.C., A.L. Costa, and P.S. Gomes, The effects of stretching on strength performance. Sports Med, 2007. 37(3): p. 213-24.7.Herbert, R.D. and M. de Noronha, Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database Syst Rev, 2007(4): p. Cd004577.8.Yeung, S.S., E.W. Yeung, and L.D. Gillespie, Interventions for preventing lower limb soft-tissue running injuries. Cochrane Database Syst Rev, 2011(7): p. Cd001256.9.Shrier, I., Stretching before exercise does not reduce the risk of local muscle injury: a critical review of the clinical and basic science literature. Clinical journal of sport medicine : official journal of the Canadian Academy of Sport Medicine, 1999. 9(4): p. 221.10. WARNEKE K, THOMAS E, BLAZEVICH A J, et al. Practical recommendations on stretching exercise: A Delphi consensus statement of international research experts[J]. Journal of Sport and Health Science, 2025, 14: 101067. doi.org/10.1016/j.jshs.2025.101067.在小宇宙查看该单集文稿
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  064 久坐是怎么杀死你的屁股的 14.06.2026 1h 11min

  如果想要翘臀，就不要久坐。久坐，会让一个认真训练的人的每一次臀冲、硬拉、壶铃摇摆的汗水化为软塌塌的屁股。欢迎大家加入听友群，可以添加小助理微信：daxiongnizaiganma，小助理会将您拉进听友群中01:17 我们在本期聊的“屁股死了”指的是哪种状态？07:54 简单的臀部力量自测12:12 坐多屁股就开始死了？22:07 死臀综合征是怎么坐出来的25:13 即使都处于久坐状态，女性的屁股普遍更塌陷一些，是错觉吗？29:00 除了让屁股变塌，久坐还有哪些影响（盆底肌、腘绳肌、坐骨结节滑囊炎）44:34 怎么能抢救一下死去的屁股？参考文献[1] Monitoring the biomechanical and physiological effects of postural changes during leisure chair sitting. J Tissue Viability. 2018 Feb;27(1):16-22. doi: 10.1016/j.jtv.2017.10.001. Epub 2017 Oct 12. PMID: 29054302.[2] Establishing Normative Values and Clinician Assessment Accuracy for the Single Leg Bridge Endurance Test. Int J Sports Phys Ther. 2026 Jan 1;21(1):34-40. doi: 10.26603/001c.154592. PMID: 41488382; PMCID: PMC12758938.[3] Extended sitting can cause hamstring tightness. Saudi Journal of Sports Medicine. 17. 110. doi: 10.4103/sjsm.sjsm_5_17. [4] 3D anatomy and deformation of the seated buttocks. J Tissue Viability. 2015 May;24(2):51-61. doi: 10.1016/j.jtv.2015.03.003. Epub 2015 Apr 2. PMID: 25935874.[5] Ischial tuberosities and ischial callosities. American Journal of Physical Anthropology. doi: 10.1002/AJPA.1330400309[6] Sitting biomechanics Part I: Review of the literature. Journal of Manipulative and Physiological Therapeutics, 22(9), 594–609. doi: 10.1016/S0161-4754(99)70020-5在小宇宙查看该单集文稿
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  063 越爱运动的人，脑子越灵光？运动是如何改变大脑的 31.05.2026 53min

  运动不只能强身塑形，居然还能改造大脑、提升脑力！今天来聊一聊运动如何改变大脑，什么样的运动对大脑功能的改善更有效。欢迎大家加入听友群，可以添加小助理微信：daxiongnizaiganma，小助理会将您拉进听友群中01:27 运动控制和运动层级06:06 不同大脑功能的发育阶段和时间窗口11:11 不同运动的复杂程度17:34 成年之后，运动对大脑功能的提升作用22:26 运动对大脑工作效率的改善，和对BDNF（脑源性神经营养因子）的刺激作用36:24 对于长期运动的选择建议41:52 不同运动形式和运动时长的选择建议参考文献[1] BOLDRINI M, FULMORE C A, TARTT A N, et al. Human hippocampal neurogenesis persists throughout aging[J]. Cell Stem Cell, 2018, 22(4): 589-599.e5. DOI: 10.1016/j.stem.2018.03.015[2] TERREROS-RONCAL J, MORENO-JIMENEZ E P, FLOR-GARCIA M, et al. Impact of neurodegenerative diseases on human adult hippocampal neurogenesis[J]. Science, 2021, 374(6571): 1106-1113. DOI: 10.1126/science.abl5163[3] BULL F C, AL-ANSARI S S, BIDDLE S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour[J]. British Journal of Sports Medicine, 2020, 54(24): 1451-1462. DOI: 10.1136/bjsports-2020-102955[4] ALTMAN J, DAS G D. Autoradiographic and histological evidence of postnatal hippocampal neurogenesis in rats[J]. The Journal of Comparative Neurology, 1965, 124(3): 319-335. DOI: 10.1002/cne.901240303[5] ERIKSSON P S, PERFILIEVA E, BJORK-ERIKSSON T, et al. Neurogenesis in the adult human hippocampus[J]. Nature Medicine, 1998, 4(11): 1313-1317. DOI: 10.1038/3305[6] SORRELLS S F, PAREDES M F, CEBRIAN-SILLA A, et al. Human hippocampal neurogenesis drops sharply in children to undetectable levels in adults[J]. Nature, 2018, 555(7696): 377-381. DOI: 10.1038/nature25975[7] PEDERSEN B K, STEENSBERG A, FISCHER C, et al. Searching for the exercise factor: is IL-6 a candidate?[J]. Journal of Muscle Research and Cell Motility, 2003, 24(2-3): 113-119. DOI: 10.1023/a:1026070911202[8] EGAN M F, KOJIMA M, CALLICOTT J H, et al. The BDNF val66met polymorphism affects activity-dependent secretion of BDNF and human memory and hippocampal function[J]. Cell, 2003, 112(2): 257-269. DOI: 10.1016/s0092-8674(03)00035-7[9] CARRO E, NUNEZ A, BUSIGUINA S, et al. Circulating insulin-like growth factor I mediates effects of exercise on the brain[J]. The Journal of Neuroscience, 2000, 20(8): 2926-2933. DOI: 10.1523/JNEUROSCI.20-08-02926.2000[10] FABEL K, TAM B, KAUFER D, et al. VEGF is necessary for exercise-induced adult hippocampal neurogenesis[J]. European Journal of Neuroscience, 2003, 18(10): 2803-2812. DOI: 10.1111/j.1460-9568.2003.03041.x[11] SLEIMAN S F, HENRY J, AL-HADDAD R, et al. Exercise promotes the expression of brain derived neurotrophic factor (BDNF) through the action of the ketone body beta-hydroxybutyrate[J]. eLife, 2016, 5: e15092. DOI: 10.7554/eLife.15092[12] POLACCHINI A, METELLI G, FRANCAVILLA R, et al. A method for reproducible measurements of serum BDNF: comparison of the performance of six commercial assays[J]. Scientific Reports, 2015, 5: 17989. DOI: 10.1038/srep17989[13] MOON H Y, BECKE A, BERRON D, et al. Running-induced systemic cathepsin B secretion is associated with memory function[J]. Cell Metabolism, 2016, 24(2): 332-340. DOI: 10.1016/j.cmet.2016.05.025[14] WRANN C D, WHITE J P, SALOGIANNNIS J, et al. Exercise induces hippocampal BDNF through a PGC-1α/FNDC5 pathway[J]. Cell Metabolism, 2013, 18(5): 649-659. DOI: 10.1016/j.cmet.2013.09.008[15] LOURENCO M V, FROZZA R L, DE FREITAS G B, et al. Exercise-linked FNDC5/irisin rescues synaptic plasticity and memory defects in Alzheimer's models[J]. Nature Medicine, 2019, 25(1): 165-175. DOI: 10.1038/s41591-018-0275-4[16] MIKKELSEN K, STOJANOVSKA L, POLENAKOVIC M, et al. Exercise and mental health[J]. Maturitas, 2017, 106: 48-56. DOI: 10.1016/j.maturitas.2017.09.003[17] CHANG Y K, LABBAN J D, GAPIN J I, et al. The effects of acute exercise on cognitive performance: a meta-analysis[J]. Brain Research, 2012, 1453: 87-101. DOI: 10.1016/j.brainres.2012.02.068[18] MULLER P, REHFELD K, SCHMICKER M, et al. Evolution of neuroplasticity in response to physical activity in old age: the case for dancing[J]. Frontiers in Aging Neuroscience, 2017, 9: 56. DOI: 10.3389/fnagi.2017.00056[19] RAICHLEN D A, FOSTER A D, GERDEMAN G L, et al. Wired to run: exercise-induced endocannabinoid signaling in humans and cursorial mammals with implications for the runner's high[J]. The Journal of Experimental Biology, 2012, 215(Pt 8): 1331-1336. DOI: 10.1242/jeb.063677[20] ERICKSON K I, VOSS M W, PRAKASH R S, et al. Exercise training increases size of hippocampus and improves memory[J]. Proceedings of the National Academy of Sciences of the United States of America, 2011, 108(7): 3017-3022. DOI: 10.1073/pnas.1015950108[21] DOMINGOS C, PEGO J M, SANTOS N C. Effects of physical activity on brain function and structure in older adults: A systematic review[J]. Behavioural Brain Research, 2021, 402: 113061. DOI: 10.1016/j.bbr.2020.113061[22] LIU-AMBROSE T, NAGAMATSU L S, GRAF P, et al. Resistance training and executive functions: a 12-month randomized controlled trial[J]. Archives of Internal Medicine, 2010, 170(2): 170-178. DOI: 10.1001/archinternmed.2009.494[23] TSUKAMOTO H, SUGA T, TAKENAKA S, et al. Greater impact of acute high-intensity interval exercise on post-exercise executive function compared to moderate-intensity continuous exercise[J]. Physiology & Behavior, 2016, 155: 224-230. DOI: 10.1016/j.physbeh.2015.12.021[24] COETSEE C, TERBLANCHE E. The effect of three different exercise training modalities on cognitive and physical function in a healthy older population[J]. European Review of Aging and Physical Activity, 2017, 14: 13. DOI: 10.1186/s11556-017-0183-5[25] COLCOMBE S, KRAMER A F. Fitness effects on the cognitive function of older adults: a meta-analytic study[J]. Psychological Science, 2003, 14(2): 125-130. DOI: 10.1111/1467-9280.t01-1-01430[26] ERICKSON K I, HILLMAN C, STILLMAN C M, et al. Physical activity, cognition, and brain outcomes: a review of the 2018 Physical Activity Guidelines[J]. Medicine and Science in Sports and Exercise, 2019, 51(6): 1242-1251. DOI: 10.1249/MSS.0000000000001936在小宇宙查看该单集文稿
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  062 一抬腿大胯就“咣咣响”，这事严重吗？——聊聊弹响髋 18.05.2026 58min

  感谢健康调味松鲜鲜对本期节目的支持。松鲜鲜，是一家2020年创立的健康调味品牌，全线产品生产过程不额外添加化学提鲜剂、不添加白砂糖和多余添加剂，坚持减钠、控糖、成分自然的健康理念。品类主要涵盖松茸调味料、酱油、蚝油、复合调味汁四大类，为中国家庭提供健康且好吃的减钠调味解决方案。【为什么我们想推荐松鲜鲜减钠组合？】点击链接购买：[点我购买]• 松鲜鲜松茸调味料：【集减钠增鲜于一身】控制日常总钠摄入！鲜味来自松茸、10种果蔬和自然发酵食材，适合有减钠需求的家庭。• 松鲜鲜减钠一品鲜酱油：【真减钠不减鲜】松鲜鲜不是靠兑水来减钠，通过电渗析技术过滤钠离子，比普通酱油钠含量更低，同时不额外添加化学提鲜剂还能保留酱香和醇厚的滋味，不论蘸食、红烧、蒸菜怎么做都健康好吃。很多人运动时髋部 “啪” 一声响，跳舞、骑车、瑜伽、跑步更常见。但并非所有弹响都会导致后续的问题，要区分弹响的位置、触发机制、类型等等；不做任何区分就说“弹响”一定有问题，是在制造焦虑。01:57 出现什么样的症状叫弹响髋03:15 这个现象很常见吗？06:45 三种类型的弹响髋14:14 一分钟自测自己是哪种弹响髋18:48 好好的一个人，怎么就开始有弹响髋了23:14 髂腰肌在什么位置，有什么功能？如何放松它？30:39 除了舞者之外，还有哪些人容易出现37:14 出现弹响髋之后，自己可以做些什么参考文献[1] Juker D, McGill S, Kropf P. Quantitative intramuscular myoelectric activity of lumbar portions of psoas and the abdominal wall during cycling[J]. Journal of Applied Biomechanics, 1998, 14:428-438.[2] Allen W C, Cope R. Coxa saltans: the snapping hip revisited[J]. Journal of the American Academy of Orthopaedic Surgeons, 1995, 3(5):303-308.[3] Cramer H, Krucoff C, Dobos G. Adverse events associated with yoga: a systematic review of published case reports and case series[J]. PLOS ONE, 2013, 8(10):e75515.[4] Little T L, Mansoor J. Low back pain associated with internal snapping hip syndrome in a competitive cyclist[J]. British Journal of Sports Medicine, 2008, 42(4):308-309.[5] Nolton E C, Ambegaonkar J P. Recognizing and managing snapping hip syndrome in dancers[J]. Medical Problems of Performing Artists, 2018, 33(4):286-291.[6] Sajko S, Stuber K. Psoas Major: a case report and review of its anatomy, biomechanics, and clinical implications[J]. Journal of the Canadian Chiropractic Association, 2009, 53(4):311-318.[7] Clancy W G. Runners’ injuries Part two. Evaluation and treatment of specific injuries[J]. The American Journal of Sports Medicine, 1980, 8(4):287-289.[8] Byrd J W T. Snapping hip[J]. Operative Techniques in Sports Medicine, 2005, 13(1):46-54.[9] Walker P, Ellis E, Scofield J, et al. Snapping hip syndrome: a comprehensive update[J]. Orthopedic Reviews, 2021, 13(1):25088.在小宇宙查看该单集文稿
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  061 眼部防晒比脸更重要，但90% 的人都做错了！ 26.04.2026 57min

  随着夏天的临近，越来越多的人开始注意皮肤防晒。其实眼部的防晒更重要，但绝大多数人都没防到点子上欢迎大家加入听友群，可以添加小助理微信：daxiongnizaiganma，小助理会将您拉进听友群中02:24 关于眼部防晒最重要的冷知识11:28 紫外线暴露对眼部会造成哪些危害29:00 如何做好眼睛的防晒42:47 头发也需要防晒，你知道吗？51:12 关于头发防晒的冷知识参考文献1.  KABAI P. Androgenic alopecia may have evolved to protect men from prostate cancer by increasing skin exposure to ultraviolet radiation[J]. Medical Hypotheses, 2008, 70(5): 1038-1040.2.  MCINTOSH S E, GUERCIO B, TABIN G C, et al. Ultraviolet keratitis among mountaineers and outdoor recreationalists[J]. Wilderness & Environmental Medicine, 2011, 22(2): 144-147.3.  WOLFFSOHN J S, DHALLU S, AUJLA M A, et al. International multi-centre study of potential benefits of ultraviolet radiation protection using contact lenses[J]. Contact Lens and Anterior Eye, 2022, 45: 101593.4.  LOFGREN S. Solar ultraviolet radiation cataract[J]. Experimental Eye Research, 2016. DOI:10.1016/j.exer.2016.05.026.5.  DRAELOS Z D. Sunscreens and hair photoprotection[J]. Dermatologic Clinics, 2006, 24(1): 81-84.6.  YAM J C S, KWOK A K H. Ultraviolet light and ocular diseases [J]. International Ophthalmology, 2014, 34 (2): 383-400.7.  赵殊艺，崔金鹏，刘晓晨。日光辐射与翼状胬肉发生的相关性研究进展 [J]. 国际眼科杂志，2025, 25 (11): 1802-1807.8.  董彦平，王玉瑾，王洁敏，等。甘南少数民族地区翼状胬肉患病率及影响因素调查研究 [J]. 安徽医药，2024, 28 (3): 568-571.9.  梁孟彦，霍瑞强。翼状胬肉流行病学调查研究 —— 基于陕西地区 50 岁以上人群分析 [J]. 鄂州大学学报，2025, 32 (4): 103-106.10.  Schmidt-Pokrzywniak A, Jöckel KH, Bornfeld N, Sauerwein W, Stang A. Positive interaction between light iris color and ultraviolet radiation in relation to the risk of uveal melanoma: a case-control study. Ophthalmology. 2009 Feb;116(2):340-8. doi: 10.1016/j.ophtha.2008.09.040. Epub 2008 Dec 16. PMID: 19091418.11.  ABLON G. Nutraceuticals for hair loss[J]. Dermatologic Clinics, 2021, 39(3): 417-427.12.  CALLAGHAN M J, JARVIS C. Evaluation of elite British cyclists: the role of the squad medical[J]. British Journal of Sports Medicine, 1996, 30(4): 349-353.13.  KIMLIN M G, MARTINEZ N, GREEN A C, et al. Anatomical distribution of solar ultraviolet exposures among cyclists[J]. Journal of Photochemistry and Photobiology B: Biology, 2006, 85(1): 23-27.14.  MARRO M, MOCCOZET L, VERNEZ D. Assessing human eye exposure to UV light: A narrative review[J]. Frontiers in Public Health, 2022, 10: 900979.15.  BEHAR-COHEN F, BAILLET G, DE AYGUAVIVES T, et al. Ultraviolet damage to the eye revisited: eye-sun protection factor (E-SPF®), a new ultraviolet protection label for eyewear[J]. Clinical Ophthalmology, 2014, 8: 87-104.在小宇宙查看该单集文稿
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  060 关于过度训练和过度训练综合征（OTS）你了解多少？ 12.04.2026 1h 7min

  日常生活中经常听到周围朋友在连续几次大强度训练之后，感叹自己“过度训练”了，那么，你真的了解过度训练状态和过度训练综合征吗？欢迎大家加入听友群，可以添加小助理微信：daxiongnizaiganma，小助理会将您拉进听友群中02:16 过度训练的三个阶段：功能性过度训练（functional overreaching）、非功能性过度训练（nonfunctional overreaching）和过度训练综合征（overtraining syndrome）07:18 过度训练的两种类型：交感型/副交感型09:25 过度训练和OTS的危害22:43 过度训练和OTS的流行率28:37 如何鉴别OTS和疲劳程度35:46 在排除其他病因的前提下，一个比较准确的鉴别过度训练状态的测试：二次运动激发试验42:27 为什么二次激发试验能鉴别OTS43:46 当你开始无法完成既定训练，并且开始抵触训练，就需要及时休息50:04 如果已经出现了过度训练状态，如何能够有效的恢复？参考文献[1]  Prevention, diagnosis, and treatment of the overtraining syndrome:joint consensus statement of the European College of Sport Science and theAmerican College of Sports Medicine. DOI:10.1249/MSS.0b013e318279a10a.[2]  Beyond physical exhaustion: Understanding overtraining syndrome through the lens of molecular mechanisms and clinical manifestation. DOI:10.1016/j.smhs.2025.01.006.[3]  Hormonal aspects of overtraining syndrome: a systematic review. DOI:10.1186/s13102-017-0079-8.[4]  How much is too much? (Part 2)International Olympic Committee consensus statement on load in sport and risk of illness. DOI:10.1136/bjsports-2016-096572.[5]  Intramuscular pathways of maladaptation in overtraining syndrome. DOI:10.1113/JP287708.在小宇宙查看该单集文稿
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  059 我们能避免运动中的猝死吗？（第013期重发） 25.03.2026 1h

  本期更新于2026年3月25日，惊闻张雪峰老师猝死，特地把之前聊过的这期再更新出来，希望能帮助大家欢迎大家加入听友群，可以添加小助理微信：daxiongnizaiganma，小助理会将您拉进听友群中02:43 运动中的昏厥现象05:31 马拉松运动的猝死发生率07:00 运动前的筛查能彻底避免猝死的发生吗？08:54 运动前我们能进行哪些筛查项目？11:35 插一点关于运动高血压的内容14:10 静息心率过低时，可能有必要遵医嘱进行动态心电监测16:12 更进一步也更贵的筛查项目：心脏超声21:06 运动与健康之间的关系：并不是线性的22:34 长期进行大量耐力运动对心血管健康带来的风险26:14 尽管过量运动可能会对心血管健康带来不利影响，但仍有利于整体健康状况和预期寿命的改善32:02 运动强度过大造成的心肌损伤和心肌纤维化的问题35:21 心肌纤维化发生率的性别差异37:12 因为基本不会影响心脏的整体功能，加上筛查的成本和难度，心肌纤维化很难提前发现49:34 掌握心肺复苏技能，公共场所配备AED能进一步降低猝死的发生率50:02 运动训练中要注意强度的控制52:58 在青少年运动员选材时，家长和教练要特别注意马凡综合征，患者运动猝死概率极高一些参考文献[1] 运动性心肌纤维化的发生特征、可能机制和消退逆转. 体育科学, 2018, 38(11):81-91[2] Diverse patterns of myocardial fibrosis in lifelong, veteran endurance athletes. DOI:10.1152/japplphysiol.01280.2010.[3] Cardiac arrhythmogenic remodeling in a rat model of long-term intensive exercise training. DOI:10.1161/CIRCULATIONAHA.110.938282.[4] Increased atrial arrhythmia susceptibility induced by intense endurance exercise in mice requires TNFα. DOI:10.1038/ncomms7018.[5] Relationship BetweenLifelong Exercise Volume and Coronary Atherosclerosis in Athletes. DOI:10.1161/CIRCULATIONAHA.117.027834.[6] Exercise and CoronaryAtherosclerosis: Observations, Explanations, Relevance, and ClinicalManagement. DOI:10.1161/CIRCULATIONAHA.119.044467.[7] 中国马拉松赛事中心脏骤停案例及医学救援分析. 中华灾害救援医学, 2017(03): p. 121-126.[8] 运动相关心脏性猝死的研究进展. 法医学杂志,2022, 38 (05): 618-624+639.在小宇宙查看该单集文稿
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  058 我的跑姿，怎么这么难改！？ 23.03.2026 1h 14min

  在跑姿的主题上，我们经常陷入或者有预谋诱导一种误区，我们迫切地需要一种低耗能（低心率）、无伤的跑步技术/跑姿，这里面有两点显而易见的矛盾。1.人类的运动或者地球上的有机体的活动，从来不以低耗能为目的，而是以高效率为目的。2.人类自身具备趋利避害的本能。欢迎大家加入听友群，可以添加小助理微信：daxiongnizaiganma，小助理会将您拉进听友群中01:17 本期主要内容快问快答12:21 跑姿为什么这么难改？27:02 一个理想的跑姿应该是什么样的31:19 怎么评估自己的跑姿好还是不好46:15 在健身房做了很多功能性训练，但是怎么没办法体现在跑姿上48:43 推荐的一些有助于改善跑姿的动作在小宇宙查看该单集文稿
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  057 健身人的避坑指南：酒喝到位，训练白费！ 01.03.2026 1h 14min

  如果春节聚餐一定要打个全场，运动就先放一放。酒精是导致心源性猝死的明确危险因素，酒后去游泳的溺水风险是不喝酒的10倍，一半的滑雪严重运动损伤与饮酒相关。欢迎大家加入听友群，可以添加小助理微信：daxiongnizaiganma，小助理会将您拉进听友群中02:13 美国运动医学会（ACSM）的观点和立场04:58 偶尔过量饮酒的标注和危害09:31 马拉松/越野跑赛后饮酒对恢复的影响18:21 醒酒跑可取吗？24:47 喝酒可以助眠？26:49 饮酒与体温调节29:34 喝酒对耐力运动表现的影响33:53 喝酒对力量训练的影响40:50 “安全饮酒量”存在吗？43:49 酒后生理机能改变的性别差异49:01 水上运动的饮酒风险58:06 冰上/雪上运动的饮酒风险参考文献[1] American College of SportsMedicine. Position stand: the use of alcohol in sports.[2] 摘要中译版www.acsm.org[3]  Nutrition and Athletic Performance. DOI: 10.1249/MSS.0000000000000852[4]  Holiday heart syndrome: do not drink during this holiday! and other updates on recent autonomic research. DOI: 10.1007/s10286-021-00818-1.[5] Alcohol, athletic performance and recovery.Nutrients. DOI: 10.3390/nu2080781.[6] Resistance Exercise, and mTOR Pathway Signaling: An Evidence-Based Narrative Review. DOI: 10.3390/biom13010002.[7] Gender differences in the effect of a 0.11% breath alcohol concentration on forward and backward gait. DOI: 10.1038/s41598-022-23621-y.[8] Alcohol use, aquatic injury, and unintentional drowning: A systematic literature review. DOI: 10.1111/dar.12817.[9] Review of the role of alcohol in drowning associated with recreational aquatic activity. DOI:10.1136/ip.2003.004390.[10] Impact of alcohol consumption on winter sports-related injuries. DOI: 10.1258/msl.2010.010007.[11] Alcohol consumption, sensation seeking and ski injury: a case-control study. DOI: 10.15288/jsa.1998.59.216.[12] Ice skating injuries: can they be reduced or prevented?  DOI: 10.1136/emj.7.2.95.在小宇宙查看该单集文稿
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  056 力量和耐力同时练的营养摄入、健康收益和专项训练——聊聊同期训练（下） 03.02.2026 1h 11min

  书接上回，这期继续聊聊同期训练的营养摄入建议、对大众人群比较重要的健康收益和不同项目的训练建议欢迎大家加入听友群，可以添加小助理微信：daxiongnizaiganma，小助理会将您拉进听友群中04:05 同期训练中碳水化合物的摄入建议06:40 同期训练中蛋白质的摄入建议09:42 谨慎推荐两种可以额外补充的补剂15:33 睡眠对同期训练恢复的影响22:15 同期训练形式对健康的改善32:10 对青少年进行同期训练的建议34:44 对老年人进行同期训练的建议41:50 同期训练的性别差异47:51 自行车项目的同期训练53:35 长跑/马拉松项目的同期训练62:30 滑雪、足球和综合格斗等项目参考文献《同期有氧和力量训练——科学基础与实践应用 Concurrent Aerobic and Strength TrainingScientific Basics and Practical Applications》 ［德］莫里茨·舒曼 ［挪］本特•R朗内斯塔德在小宇宙查看该单集文稿
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  055 力量和耐力同时练，能变成大肌肉马拉松高手吗——聊聊同期训练（上集） 25.01.2026 53min

  说起减重、减脂、减肥，各种争议、信息差和智商税就来了，有人说只练有氧不减肥、只练力量不减肥，而我在和王老师共同学习“同期训练”这本书之前，一直认为最有效的减肥方式是——有氧+无氧，但实质上，我们先说一个结论，无论是哪一种方式，只要足够的量，在减肥开始的阶段，比如8-12周之间，都是有效的，但对于想在某一项运动中获得更高运动表现的朋友，要不要将力量和耐力放在一起练，可能就需要说道说道了。欢迎大家加入听友群，可以添加小助理微信：daxiongnizaiganma，小助理会将您拉进听友群中03:47 什么叫同期训练04:34 同期训练的叠加效应10:09 同期训练之间的干扰效应12:30 先练耐力再练力量，对力量训练效果的影响及建议20:38 先练力量对后续耐力训练效果的影响27:37 不建议将力量和耐力放在同一天训练的五种情况30:22 如何尽量减少耐力训练对肌肥大的影响34:55 同期训练计划的设计安排46:27 同期训练计划的制定思路参考文献《同期有氧和力量训练——科学基础与实践应用 Concurrent Aerobic and Strength TrainingScientific Basics and Practical Applications》 ［德］莫里茨·舒曼 ［挪］本特•R朗内斯塔德在小宇宙查看该单集文稿
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  054 爬不了一层楼or走个路都喘，你的身体要出大事了！ 04.01.2026 48min

  随着智能手表和手环的普及，越来越多的人可以“无痛”地了解到自己的最大摄氧量的指标。厂商们也贴心的提供了分级标准，供大家参照，但对于持续维持耐力训练的人，可能一直处于击败全国99%的水平；而对于久坐、久躺的缺乏运动习惯的人来说，可能常年处于最低水平。反正都这样了，那就这样吧。本期节目，我们想再聊一聊摄氧量这个“网红”指标，多高是高，多低是低？欢迎大家加入听友群，可以添加小助理微信：daxiongnizaiganma，小助理会将您拉进听友群中03:13 最大摄氧量是什么？这个指标有什么用？05:46 心肺适能（最大摄氧量）低，有哪些健康危害19:03 心肺适能多低是低？附Cooper Test结果对照表24:59 一些日常活动都需要多高的心肺适能29:59 运动能够怎么改变心肺适能35:10 心肺适能比较差的人想要通过运动来改善，有哪些风险38:12 全人群体力活动准备问卷（par-Q问卷第1页，其余3页请移步小红书查看）42:31 什么样的运动能够改善心肺适能部分参考文献[1]  Young users of electronic cigarettes exhibit reducedcardiorespiratory fitness. DOI:10.1152/japplphysiol.00292.2024.[2]  Physiologicalrelationship between cardiorespiratory fitness and fitness for surgery: anarrative review. DOI:10.1016/j.bja.2022.10.039.[3]  Cardiorespiratory fitnessand telomere length: a systematic review. DOI:10.1080/02640414.2020.1754739.[4]  Effect of High-Intensity Interval Training versusModerate-Intensity Continuous Training on Cardiorespiratory Fitness in Childrenand Adolescents: A Meta-Analysis. DOI:10.3390/ijerph16091533.[5]  Association ofCardiorespiratory Fitness With Long-term Mortality Among Adults UndergoingExercise Treadmill Testing. DOI:10.1001/jamanetworkopen.2018.3605.[6]  Cardiorespiratory Fitness and CardiovascularDisease Prevention: an Update. DOI:10.1007/s11883-018-0711-4.[7]  Cardiorespiratory fitnessand brain volumes in men and women in the FINGER study. DOI:10.1093/ageing/afw191.[8]  Midlife aerobic exerciseand brain structural integrity: Associations with age and cardiorespiratoryfitness. DOI:10.1016/j.neuroimage.2020.117512.[9]  Effects of aging andendurance exercise training on cardiorespiratory fitness and cardiac structureand function in healthy midlife and older women. DOI:10.1152/japplphysiol.00798.2022.在小宇宙查看该单集文稿
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  053 你真的需要看见凌晨4点的城市吗？ 21.12.2025 1h

  是不是也曾被“早起毁一天”的经历困扰过？当闹钟在清晨响起，有些人能一跃而起，精神焕发；而另一些人（可能就是屏幕前的你）却感觉像被抽空了灵魂，一整天都昏昏沉沉。别急着自我怀疑，这真的不是懒，科学告诉你，很可能是你的“出厂设置”不一样。原来，我们每个人都有自己的“作息类型”，就像有人天生擅长跑步，有人天生音感好一样，你是“晨型人”还是“夜猫子”，很大程度上是由基因决定的。对于那些天生的夜猫子来说，强行早起就像让一个习惯下午训练的职业运动员突然去参加清晨的集训，身体会发出强烈的“抗议”——比如压力激素皮质醇飙升，让你更容易感到疲劳、烦躁，甚至增加受伤的风险。让我们结合主播的经验，一起聊一聊那个被早起毁掉的一天。p.s.特别感谢播客《大小电波》为本期节目录制提供的免费录音棚支持欢迎大家加入听友群，可以添加小助理微信：daxiongnizaiganma，小助理会将您拉进听友群中01:15 早上就是起不来，是因为我不够勤奋吗？03:48 作息类型/昼夜节律类型的分类05:23 作息类型是哪些因素决定的14:15 科学界是用哪些指标判断一个人的作息类型的18:09 非晨型人能不能通过早入睡把自己调节成晨型人呢？19:54 睡眠禁区的存在23:01 非晨型人不得不早起带来的危害26:56 不得不早起的情况下，有哪些方法能够尽量缓解早起带来的影响？47:32 社会时差是什么51:43 晨型人和晚型人适合的运动类型有些区别参考文献[1] Influences of earlyshift work on the diurnal cortisol rhythm, mood and sleep: Within-subjectvariation in male airline pilots[J/OL]. Psychoneuroendocrinology, 2013, 38(4):533-541[2025-12-22].[2] The Chronotype of Elite Athletes[J/OL]. Journal of Human Kinetics, 2016, 54(1):219-225[2025-12-22].[3] Cookie or clementine? Psychophysiological stressreactivity and recovery after eating healthy and unhealthy comfort foods[J/OL].Psychoneuroendocrinology, 2019, 107: 26-36[2025-12-22].[4] Circadian Disruption and Mental Health: The Chronotherapeutic Potential ofMicrobiome-Based and Dietary Strategies.  DOI:10.3390/ijms24087579.[5] Cortisol Detection Methods and the Hormone’s Role in Evaluating CircadianRhythm Disruption[J/OL]. International Journal of Molecular Sciences, 2025,26(18): 9141[2025-12-22].[6] Personalized medicine for pathological circadiandysfunctions[J/OL]. Frontiers in Pharmacology, 2015, 6[2025-12-22].[7] METABOLIC RESPONSES ON THE EARLY SHIFT[J/OL]. Chronobiology International,2010, 27(5): 1080-1092[2025-12-22].[8] Real-World Intake of Dietary Sugars Is Associated with Reduced CortisolReactivity Following an Acute Physiological Stressor[J/OL]. Nutrients, 2023,15(1): 209[2025-12-22].[9] Stress at three‐month immunization: Parents’ and infants’ salivary cortisol response in relation to the use of pacifier and oral glucose[J/OL]. European Journal of Pain, 2009, 13(2): 202-208[2025-12-22].[10] Social Jetlag and Obesity[J/OL]. Current Biology, 2012, 22(10):939-943[2025-12-22].[11] Effects of training and competition on thesleep of elite athletes: a systematic review and meta-analysis[J/OL]. BritishJournal of Sports Medicine, 2019, 53(8): 513-522[2025-12-22].[12] Sleep and the Young Athlete[J/OL]. Sports Health: A Multidisciplinary Approach,2023, 15(4): 537-546[2025-12-22].在小宇宙查看该单集文稿
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  052 大众健身领域最大背锅侠——乳酸：“为我发声！” 07.12.2025 36min

  乳酸，是近年来科研领域的热点话题，是nature、science等顶刊的“常客”，但在大众健身&跑步圈子中，它仍然背负着无数屈辱的“骂名”。跑步跑不动了，是乳酸的锅；撸完铁酸痛，是乳酸的锅；无意有意间错过的蹲腿日，是乳酸的锅。人类与乳酸的交情已经有200多年的历史，但在近几十年，我们又在不断地重新认识这位老朋友。二位主播并未希望大而全地讲清楚乳酸的前世今生，只想以简短的篇幅为乳酸摘掉几口“黑锅”。欢迎大家加入听友群，可以添加小助理微信：daxiongnizaiganma，小助理会将您拉进听友群中04:25 乳酸是代谢废物的终产物吗？06:26 累的运动不下去，是因为乳酸造成的吗？08:15 运动完第二天浑身酸痛，是乳酸堆积吗？10:32 乳酸对人体的那些积极作用——乳酸穿梭理论14:21 乳酸穿梭都往哪穿？27:14 既然乳酸对人体有这么多好处，那是不是体内乳酸浓度越高越好？29:17 肿瘤细胞会产生乳酸，运动也会产生乳酸，那运动会致癌吗？31:11 癌症患者能运动吗？可以进行什么样的运动？参考文献[1] The tortuous path of lactate shuttle discovery: From cinders and boards to the lab and ICU. DOI:10.1016/j.jshs.2020.02.006.[2] Dual role of lactate in human health and disease. Frontiers in Physiology,2025, 16: 1621358[2025-11-24].[3] Lactate-induced metabolic signaling is the potential mechanism for reshaping the brain function - role of physical exercise. DOI:10.3389/fendo.2025.1598419.[4] Context Matters: Divergent Roles ofExercise-Induced and Tumor-Derived Lactate in Cancer. DOI:10.3390/biom15071010.[5] Modern Perspective of Lactate Metabolism. Physiological Research, 2024, 73(4):499-514[2025-11-24].在小宇宙查看该单集文稿
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  051 不止是支撑：你的骨骼和肌肉，藏着怎样的一生守护？ 24.11.2025 1h 4min

  本期节目是小宇宙大健康IP「把自己养好」第二季「辛苦了！我的身体」系列企划，小宇宙编辑部特邀知名大健康领域专家与各界主播，带领大家走进身体的内部世界，唤醒对自我的热爱与关照。在这个变化频繁的时代，让我们一起学会更好地照顾自己。本季企划由蚂蚁保赞助播出。蚂蚁保不是一家保险公司，蚂蚁保是你的保选优选平台，市场上千款产品优中选优。上支付宝搜【蚂蚁保】就能找到，希望每位听众都能找到适合自己的保险产品。当我们的手第一次握紧妈妈的手指，身体的世界在那一握之间须臾展开。当我们的胫骨开始发力成长，多彩的世界在少年不知疲倦的探索中渐次呈现。当我们登临远山、攀爬高峰，股四头肌与三角肌虽然不断地抱怨“酸痛”，但终是不离不弃地与我们一起变强，共同去见证世界的美好。当我们偶尔，或者终究，是累了、倦了、乏了，在午后的暖阳下，坐下来，拍打着自己不中用的“老腿”。恍然发现，陪我们去看世界，陪我们走过百年的终是这几个老家伙，一练就酸的股四头肌，总是惹麻烦的膝关节，日渐伛偻的脊柱。一生挚友，趁我们还能夸夸其谈，好好吹捧——赞美一下他们吧。01:39 一岁的小宝宝竟然能够轻松抓住一整箱牛奶06:37 青少年时期骨骼、肌肉的发育特点14:12 青少年在不同发育阶段更推荐参与什么样的运动26:06 成年阶段骨骼健康最应该关注骨密度指标31:34 成年阶段耐力和力量的巅峰年龄阶段35:53 运动对健康的改善作用38:07 女性尤其要特别注意维持骨密度和肌肉量，多做一些抗阻力量训练42:40 肌肉不仅能够增加运动表现，还能够改善大脑认知功能44:55 老年人要特别关注“肌少症”问题49:04 我们在人生的不同阶段都能够做些什么来改善骨密度并保持足够的肌肉量呢？参考文献：[1] 中国人群定量CT椎体骨密度正常参考数据库及与BMI、年龄的相关性:基于中国健康定量CT大数据队列研究[J]. 中华骨质疏松和骨矿盐疾病杂志, 2022, 15(1): 37-42.[2] 老年肌少症与认知功能障碍相关性研究进展[J]. 中华老年心脑血管病杂志, 2024, 26(4): 472-474.[3] 肌少症与认知功能障碍相关性的系统评价[J]. 中国循证医学杂志, 2023, 23(3): 341-345.[4] 原发性骨质疏松症诊疗指南(2022)[J].中华骨质疏松和骨矿盐疾病杂志, 2022, 15(6): 573-581.[5] 中国人群骨质疏松症风险管理公众指南(2024)[J]. 中华骨质疏松和骨矿盐疾病杂志, 2024, 17(6):533-541.[6] Tactile Sensitivity and MuscularStrength in the Neonate. Biologia Neonatorum, 5(3-4), 266-282.[7] Overuse injuries in youth sports:biomechanical considerations[J]. Medicine & Science in Sports &Exercise, 2001, 33(10): 1701-1707.[8] Development of lower limb stiffness andits contribution to maximum vertical jumping power during adolescence[J].Journal of Experimental Biology, 2009, 212: 3737-3742.[9] Strength and Conditioning in the YoungAthlete for Long-Term Athletic Development[J]. HSS Journal, 2024, 20(3):444-449.[10] Exercise Delays Brain Ageing ThroughMuscle-Brain Crosstalk[J]. Cell Proliferation, 2025, 58: e70026.[11] Skeletal Muscle Health and CognitiveFunction: A Narrative Review[J]. International Journal of Molecular Sciences,2021, 22(1): 255.在小宇宙查看该单集文稿
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  050 都知道久坐影响健康，那久站呢？ 09.11.2025 53min

  这一期我们想来聊一聊工作中“久站”，或者，“工作需要长时间站立才能进行”对身体所带来的影响。相关研究显示，人类维持静止的站立姿势15分钟，大多数人会出现不适感。划重点：长时间站立不是一种运动，而是劳损欢迎大家加入听友群，可以添加小助理微信：daxiongnizaiganma，小助理会将您拉进听友群中02:50 到什么程度就属于久站了03:34 常见的一些久站职业05:46 久站会给身体带来怎样的改变和伤害24:40 如何预防久站带来的损伤36:02 个人能做点什么来减少久站的危害参考文献[1]  Exome sequencing identifies novel genetic variants associated with varicose veins.[2] A Comprehensive Review onVaricose Veins: Preventive Measures and Different Treatments. DOI:10.1080/07315724.2021.1909510.[3] The Work Ability of Hong Kong Construction Workers inRelation to Individual and Work-Related Factors. DOI:10.3390/ijerph15050990.[4]  Reproductive disorder samong cosmetologists and hairdressers: a meta-analysis.[5]  A multi center review of epidemiology and management of varicose veins for national guidance.[6]  Evidence of Health Risks Associated with Prolonged Standing at Work and Intervention Effectiveness.[7]  Work activities and risk of prematurity, low birth weight and pre-eclampsia: an updated review with meta-analysis.[8]  Occupational postural activity and lower extremity discomfort: A review.[9]  Orthostatic symptoms, blood pressure and working postures of factory and service workers over an observed workday. DOI:10.1016/j.apergo.2007.11.004.[10] Joint angles of iso comfort for female subjects based on the psychophysical scaling of static standing postures. DOI:10.1080/00140130310001638180.[11] Ranking systems for evaluation of joint and joint motion stressfulness based on perceived discomforts. DOI:10.1016/S0003-6870(02)00141-2.[12] The influence of foot position on standing balance.在小宇宙查看该单集文稿
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  049 酷爱甜食、一天不运动浑身难受、怎么吃都不胖……这些竟然都是基因决定的？ 03.11.2025 54min

  喜欢吃甜食？不喜欢运动，只喜欢躺着？OR，完全相反，一到周末不进山撒野就浑身哪哪都不舒服？喜欢自己一个人悠悠的长跑，不喜欢在田径场或者健身房里流汗又流泪？OR，五公里已经是天杀的距离，哪有做WOD猛劲砸来的开心。这一切可能不是嘴馋、身子骨懒或者个性，而是基因决定的。欢迎大家加入听友群，可以添加小助理微信：daxiongnizaiganma，小助理会将您拉进听友群中01:21 每个人能喝多少咖啡，竟然都有区别——咖啡因敏感性02:41 侯老师酷爱炫甜食，原来是碳水化合物敏感性低09:52 托饱和脂肪敏感性低的福，爱吃肥肉的大猫脂代谢能力杠杠的15:20 前交叉韧带和跟腱会不会断，竟然也跟基因有关24:34 用口水测基因，能测的准吗？26:32 反正生下来基因就这样了，又改变不了，测基因还有意义吗？33:37 基因检测在青少年运动员选材和竞技体育中的应用46:00 携带了对健康不利的基因，这辈子就只能这样了？参考文献基础代谢：APOA2基因变异影响脂肪代谢效率（Corella et al., 2009），FTO基因（rs9939609）与碳水化合物摄入倾向相关（Qi et al., 2015）。营养敏感性：如LDLR基因变异者更易受饱和脂肪影响（Smith et al., 2013），TCF7L2基因与糖尿病风险在碳水摄入高时显著升高（Cornelis et al., 2009）。​​爆发力：ACTN3基因（R577X）与快肌纤维比例相关（Yang et al., 2003），NOS3基因（-786T/C）影响无氧运动表现（Gomez-Gallego et al., 2009）。耐力：PPARD基因变异（rs2016520）关联有氧耐力（Ahmetov et al., 2007），HFE基因突变可能增强铁代谢以支持耐力运动（Chicharro et al., 2004）。韧带损伤：COL1A1基因（rs1800012）增加前交叉韧带断裂风险（Posthumus et al., 2009）。椎间盘退化：MMP-2基因（-1306C/T）、VDR基因（TaqI）与中国人群腰椎病风险相关（Dong et al., 2007；Sun et al., 2011）。在小宇宙查看该单集文稿
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  048 上班科学摸鱼指南——悄摸带薪改善健康状态，让这逼班儿上的更有性价比 09.10.2025 54min

  长假归来，不知道大家上班的状态如何，是不是肉体坐在了办公桌前，而脑子的千千万仍然在长假的诗和远方里。那么，我们今天就来聊一聊“上班摸鱼”这个话题，我们要说的是写字楼或者办公室的上班族们，在长时间开会或者不能长时间离开工位时，缓解疲劳的一些好方法。如同我们之前分享的“运动小零食”一样，一些碎片化的运动和小动作，可以减轻工作的疲劳，提高工作的效率，“讲点武德”，而不是“不讲武德”，当然并非一味的怠工摸鱼，我们希望听我们节目的听众朋友们可以工作高效、身体健康。欢迎大家加入听友群，可以添加小助理微信：daxiongnizaiganma，小助理会将您拉进听友群中05:31 足踝部的运动——踝泵11:43 小腿部分的运动——坐姿提踵15:22 膝关节和大腿部位——股四头肌内侧头的激活+髌骨松动21:25 髋部的运动23:16 核心部位——凯格尔运动+呼吸+正念30:01 颈胸肩部35:30 上肢锻炼36:36 头部+眼部38:00 方便在工作中使用的那些小工具52:07 能够有机会短时间离开工位的锻炼参考文献[1] The impact of ankle movements on venous return flow: A comparative study. doi:10.1177/0268355524164914.[2] The efficacy of forceful ankle and toe exercises to increase venous return: A comprehensive Doppler ultrasound study. doi:10.1177/0268355517706042.[3] What Frequency of Ankle Pump Exercise is Optimal to Improve Lower Limb Hemodynamics? A Systematic Review and Network Meta-analysis. doi: 10.1016/j.anr.2023.03.001.[4] Heel kicking exercise rapidly improves pain and function in patients with acute lateral ankle sprain: a randomized controlled trial. doi: 10.1186/s12891-025-08881-9.[5] Prevention of knee stiffness following ligament reconstruction: Understanding the role of Arthrogenic Muscle Inhibition (AMI). doi: 10.1016/j.otsr.2023.103784.[6] A Comparison of the Effect of Kegel Exercises and Conventional Therapy versus Conventional Therapy Alone in the Treatment of Functional Constipation in Children: A Randomized ClinicalTrial. doi: 10.30476/IJMS.2023.98539.3055.在小宇宙查看该单集文稿