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203 夏天跑不动,真的是热适应不够吗?聊聊心率漂移、补水与风险

203 夏天跑不动,真的是热适应不够吗?聊聊心率漂移、补水与风险

杰夫说

本期一句话 这期聊热适应,但不是鼓励大家去硬扛高温。夏天训练里,配速慢一点、心率高一点,并不自动等于退步。真正值得看的,是身体在当时的环境里付出了什么代价。 这期从哪里讲起 这原本是我六月就准备好的题目。拖到八月才录,多少有点赶末班车。不过夏天还没过去,很多跑者也正好在经历同一件事:同样的配速,怎么今天心率高得离谱;同样一节轻松跑,怎么跑完反而像上了一次质量课? 我想把两件经常被混在一起的事分开说:热适应,是身体逐步适应热环境的过程;心率漂移,则是训练中值得追问的信号。它可能和热有关,也可能是脱水、补给、疲劳、强度或者地形在作怪。 ## 时间轴章节 - 00:00 为什么现在必须聊热适应 - 02:04 热适应和心率漂移,到底差在哪 - 05:15 热适应的收益,不是更能忍热 - 09:56 跑步机、风扇、湿度和散热这笔账 - 15:39 夏天手表指标下降,先别急着否定自己 - 16:16 热风险常常有滞后性,崩盘不会提前通知你 - 18:06 身体在热环境里的几层变化 - 22:57 赛前一到两周,普通跑者怎么做得更稳妥 - 28:15 心率漂移的 5% 参考线,怎么用才不误导自己 - 31:36 补水不是缺多少补多少 - 34:29 热疾病的预防,比中途补救重要得多 - 35:55 热适应会不会让凉爽天气也跑得更好 本期重点 - 热适应不是意志力训练。它是为了让相同环境下的心率、体温调节和主观疲劳更可控,而不是把自己练得更能受罪。 - 心率漂移不是一个结论,而是一个问题。看到它,先回想温度、湿度、补给、睡眠、训练强度和路线有没有变。 - 在室内跑步机上,空调凉并不等于身体负荷低。空气流动、风扇、湿度和散热效率,都会影响同一配速下的体感和心率。 - 若目标比赛在炎热或高湿环境,比较稳妥的做法是赛前一到两周,在低强度训练里安排几次接近比赛环境的暴露。质量课和长距离课不必硬塞进高温里。 - 补水策略不该只剩下“渴了喝”或“照计划灌”两个极端。出汗率、补给点、体感和比赛时长,都要一起看。 专业术语和概念注释 - 热适应:身体经过多次热暴露后,在散热、出汗、血浆容量和主观耐受等方面逐步发生调整的过程。它需要时间,也有恢复成本。 - 心率漂移:在相近强度下,随着运动时间推进,心率逐渐升高,或同一心率下配速逐渐下降的现象。常用作耐力训练的观察指标,但不能脱离环境、补给和疲劳单独判断。 - RPE:主观用力程度。这里提到的低强度热适应训练,重点是轻松、可控,而不是拿高温去顶强度。 - 出汗率:一段时间内身体流失汗液的估算。可以通过运动前后体重变化,并扣除饮水量等方式粗略观察。它适合帮你做长期参考,不是一次测完就能给出精确处方。 - 低钠血症:长时间运动中,如果摄入液体和电解质的方式失衡,血钠可能被稀释。高温和长时间比赛中尤其不宜用“多喝水总没错”来处理。 - Badwater 135:美国死亡谷举办的超长距离赛事,通常在七月高温环境中举行。本期把它作为极端热环境备赛的例子,不代表普通跑者需要照搬其训练方式。官方赛事信息见 [Badwater 135](https://www.badwater.com/event/badwater-135/)。 关于《杰夫说》 《杰夫说》从跑步出发,聊训练、装备、赛事,也聊运动怎样进入日常生活。这里既有我们的亲身实践,也有仍在摸索中的问题。 如果你有问题,或者想继续和我们交流,可以添加微信:skyrunning2023。我们已经建立了听众微信群,欢迎加入。小红书也可以搜索同名账号“杰夫说”,欢迎关注。

37分钟
99+
2个月前
Vol.040发糕|00后国企裸辞开酒吧过得怎么样?北京精酿地图2.0

Vol.040发糕|00后国企裸辞开酒吧过得怎么样?北京精酿地图2.0

酒神之子

🍺5万启动资金,2500月租店面,4平米的全北京最小精酿酒吧正在成为全国精酿爱好者的打卡点。本期节目嘉宾是发糕Taproom主理人,他说他不想开更大的店,不想赚更多的钱,只想做中国啤酒历史上的一个「传奇」。这是一个00后国企裸辞过上自己理想生活的爽剧,也是跳出主流生存框架探索更多生活可能性的励志剧。欢迎收听本期节目,来感受一下00后蓬勃旺盛的生命力。 节目45分之后,发糕分享了作为爱好者以及从业者视角中的北京精酿地图2.0,欢迎大家在评论区多多交流分享你心中值得一喝的北京精酿酒吧,秋高气爽,一起干杯🍻 时间轴🕙 01:18 开酒吧能赚多少钱? 02:18在北京租4平米的店,房租多少钱? 03:18 为什么要从国企裸辞开酒吧 06:25 酒吧主理人在自己店里几乎不喝酒 08:02 开酒吧之后,喝酒的乐趣会减少吗 11:38 手里有多少启动资金可以尝试开店创业 15:50 一个刚开就火的店,在开始前做了哪些准备 17:29 「公路商店」 18:51 四平米精酿吧的客群画像 21:30 客人与朋友的边界 26:08活跃的线上社群 29:26 酒吧选酒的巧思 31:58 创业以来的艰难深刻 34:18 从啤酒爱好者变成从业者,祛魅了吗? 37:14 更长期的规划,只想做「传奇」 42:23 裸辞两年后,最大的变化是什么 44:45 北京精酿地图2.0 45:14 雪梨 46:47 跳海 49:18 功能性酒吧:京A/北平机器 50:38 野风筝/箭厂/野鹅 52:20 买手店酒吧代表:El nido 54:33 九号派对 54:50 夜校 56:05 自酿酒吧:磐石/不负发酵现场/大宇宙 56:35 鼓楼工厂 56:40脏爪 57:30 米凯乐 58:10 暴龙王浑浊IPA 🎵片尾曲来自Suede 《So Young》 ㊗️大家一杯晚安酒,快乐到永久!

60分钟
99+
2个月前
Make Better Decisions by Fixing Yourself First

Make Better Decisions by Fixing Yourself First

The Knowledge Project

David Baszucki is the co-founder and CEO of Roblox, a platform built around a simple idea: give people the tools and incentives to create together. In this short conversation we discuss how a health decision saved his son's life and how it changed how he eats, why bureaucracy compounds unless you actively destroy it, monitoring your mind before making decisions, and why the best products often improve by removing complexity. It's time to listen and learn. ------ Chapters: (0:00) How Keto Can Help Treat Bipolar Symptoms (2:38) Connection Between Physical and Mental Health (3:58) Current Metabolic Routine (4:40) How Your Metabolic State Affects Decision Making (5:48) The Signs of a Great Product (6:32) Bureaucracy is the Enemy of Progress (ALT: Why You Need to Destroy Bureaucracy) (7:20) Giving Feedback that Actually Motivates (7:50) The Key to Feedback is Tone (8:44) The Email You Should Never Send (9:53) Patterns in Bad Decision Making (10:38) Principles of Good Decision Making (11:19) Mental Models for Problem Solving (11:56) The Gaming World Said the Avatar Was a Disaster. He Didn't Listen. (ALT: Why the Gaming World Hated the First Avatar) (12:58) When Instinct and Data Disagree (14:12) Roblox's Magic Decision Making Quadrant (14:38) Inner Monologue of the Best CEOs (15:36) Manufacturing Threats to Achieve Alpha (16:08) Mistakes in Roblox History (18:30) Biggest Generated Universe in World (19:33) Roblox Community's Pushback on New Avatars (20:20) Capital Allocation Strategy (22:28) Building Incentives on Early Roblox (24:31) Early Disagreements on API (26:18) How Erik Cassel Supercharged Roblox (27:05) The Economic Model that Almost Ruined Roblox (31:43) How Robux Works (32:22) Robux as Future Digital Currency (33:34) What True Focus Looks Like (35:14) How Roblox Uses AI (36:11) Age Ban and Verification Policy (38:29) Is Age Verification Slowing Growth at Roblox? (38:56) Positioning and Optionality for Long Term Growth (39:43) The Future of Immersive Gaming (42:51) Reaction to Ready Player One (43:48) Advice For To a 16-Year-Old Wanting to Start a Company ------ Newsletter: The Brain Food newsletter delivers actionable insights and thoughtful ideas every Sunday. It takes 5 minutes to read, and it’s completely free. Learn more and sign up at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠fs.blog/newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ------ Follow Shane Parrish: X: ⁠⁠⁠⁠⁠⁠https://x.com/shaneparrish⁠ Insta: ⁠https://www.instagram.com/farnamstreet/⁠ LinkedIn: ⁠https://www.linkedin.com/in/shane-parrish-050a2183/⁠ ------ Follow David: X: https://x.com/DavidBaszucki ------ Thank you to the sponsors for this episode: +Applovin: Launch your first AppLovin campaign and grow your business: https://applovin.com/shane +Matic: the robot vacuum that does it all—grab yourself a year of free bags here. ⁠http://maticrobots.com/shaneparrish⁠ +HeyGen is a message-first AI video platform that helps people and AI agents turn ideas into professional video in minutes. Try for free at https://www.heygen.com/tkp +LMNT: My go-to zero sugar electrolytes — get a free LMNT Sample Pack here: https://DrinkLMNT.com/TKP NOTE: This episode discusses health and medical topics for informational purposes only. Shane and his guest are not medical professionals, and nothing in this conversation should be considered medical advice. Please do your own research and consult a qualified healthcare professional before making decisions about your health. NOTE: Shane and guests may hold positions in assets discussed in this episode. This podcast is not investment advice and is intended for informational and entertainment purposes only. Nothing in this conversation should be considered investment advice, financial guidance, or a recommendation to buy or sell any security. Always do your own due diligence or consult with a qualified financial advisor before making investment decisions. Learn more about your ad choices. Visit megaphone.fm/adchoices

46分钟
99+
2个月前

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