第2471期:How Hard Should You Train?

“No pain, no gain” is an old saying in English. It means that one has to suffer or work hard in order to succeed or make progress. 

“没有付出，就没有收获”是英语中的一句老话。它意味着一个人必须受苦或努力工作才能成功或取得进步。 

The expression is now often used to push people to train harder or exercise more to get good effects. 

现在这个词经常被用来督促人们更加努力地训练或者更多地锻炼以获得好的效果。 

But just how much pain do you have to have from weight training? The answer depends on what you are trying to gain, fitness experts say. 

但举重训练到底要承受多少痛苦呢？健身专家说，答案取决于你想要获得什么。 

For years, some trainers have told people that to get the best results, they need to train “until failure.” 

多年来，一些培训师告诉人们，为了获得最佳效果，他们需要训练“直到失败”。 

Training “until failure” means that you do an exercise until you cannot do one more repetition. Some recent studies, however, suggest training “until failure” with weights may only help some people. 

训练“直到失败”意味着你做一项练习直到你不能再重复一次为止。然而，最近的一些研究表明，“直到力竭”的举重训练可能只会对某些人有帮助。

“If somebody wants to increase muscle mass as much as they possibly can, then training to failure is something to consider,” said Michael Zourdos of Florida Atlantic University. 

“如果有人想尽可能增加肌肉质量，那么训练到力竭是值得考虑的事情，”佛罗里达大西洋大学的迈克尔·佐尔多斯说。 

Zourdos co-wrote a review of 55 research papers on the subject in the scientific publication Sports Medicine. 

Zourdos 在科学出版物《运动医学》上共同撰写了对 55 篇有关该主题的研究论文的评论。 

Zourdos and colleagues found that lifting weights “until failure” may build bigger muscles. But training in such a way is not needed to increase strength. He said people who work out hard, but do not push themselves to exhaustion, will still likely make their health and fitness better. “There is a difference between training for health and training for elite performance benefits,” he said. 

佐尔多斯和同事发现举重“直到力竭”可能会锻炼出更大的肌肉。但这样的训练并不需要增加力量。他说，努力锻炼但不让自己精疲力尽的人仍然可能会改善自己的健康状况。“健康训练和精英表现训练之间存在差异，”他说。

For the average person simply looking to increase their fitness levels, Zourdos said it is much easier to get results. He explained people who work out regularly would benefit from an intense session that comes within five to 10 repetitions of failure. 

佐尔多斯表示，对于只想提高健身水平的普通人来说，获得结果要容易得多。他解释说，经常锻炼的人会从重复 5 到 10 次失败的高强度训练中受益。 

He also said “failure training” often comes at a cost. People who train until failure might be so tired and in so much pain that they skip their next workout or two. 

他还表示，“失败训练”往往是要付出代价的。训练到失败的人可能会感到非常疲倦和痛苦，以至于他们跳过下一两次训练。 

In rare cases, extremely difficult training can even be harmful. One example is the condition called rhabdomyolysis, where damaged muscles begin to break down, possibly causing kidney damage. 

在极少数情况下，极其困难的训练甚至可能是有害的。一个例子是横纹肌溶解症，受损的肌肉开始分解，可能导致肾脏损伤。 

James Fisher is a sport science expert and advisor in Southampton, England. He said many people are not interested in the idea of working until complete exhaustion. 

詹姆斯·费舍尔是英国南安普敦的一位运动科学专家和顾问。他说，许多人对工作到筋疲力尽的想法不感兴趣。 

“What we’re really talking about is how hard you should work when you go to the gym,” he said. 

“我们真正讨论的是去健身房时应该多努力，”他说。 

Fisher added that the idea should be understood to mean that people can spend less time in the gym — if they work hard. 

费舍尔补充说，这个想法应该被理解为意味着人们可以花更少的时间在健身房——如果他们努力工作的话。 

“If you’re short on time, then you can push yourself harder, and then you don’t need to work out as long,” he said.

 “如果你时间不够，那么你可以更加努力地逼自己，然后你就不需要锻炼那么长时间了，”他说。 

Fisher explained that to increase strength, it is necessary to push your muscles to a certain level. 

费舍尔解释说，要增加力量，就必须将肌肉推至一定水平。 

“If you lift a weight you can easily lift ten times or more, you never really work hard enough,” he said. “Now, if we increase the weight so that on the ninth and 10th rep, it feels ... hard, that will benefit your muscle...” 

“如果你举起的重量可以轻松举起十次或更多，那么你就永远不够努力，”他说。“现在，如果我们增加重量，以便在第九次和第十次时，感觉......很硬，这将对你的肌肉有益......” 

Still, Fisher said that the best workout is “one that people will actually do,” regardless of how hard they push themselves. He said that strength training is probably the best single thing people can do for their health, quality of life and longevity. 

尽管如此，费舍尔表示，最好的锻炼是“人们实际上会做的锻炼”，无论他们多么努力地督促自己。他说，力量训练可能是人们可以为健康、生活质量和长寿做的最好的事情。 

Whatever your fitness goal, Fisher said the idea of failure training can be included into your workout. People should then rest the muscle group they have trained for about two days, he said. 

费舍尔表示，无论您的健身目标是什么，失败训练的想法都可以纳入您的锻炼中。他说，人们应该让他们训练过的肌肉群休息大约两天。 

For people who have more experience, experts suggest saving the failure training for some of the workouts, or on the last set of exercises in your session. 

对于有更多经验的人，专家建议将力竭训练保留在某些训练中，或在训练中的最后一组练习中进行。 

“It’s not meant to be for every person, every time they work out,” Fisher said. “This is a tough way to exercise.” 

“这并不意味着每个人、每次锻炼时都适合，”费舍尔说。“这是一种艰难的锻炼方式。”