运动零食（exercise snacking），这个术语说得还真的不是运动中吃的零食，而是一种运动形式，是指一天中多次进行的15秒-10分钟的运动，穿插在我们一天的生活轨迹中，有点像时不时吃一口的“零食”，但这个零食是——动一动。 欢迎大家加入我们的听友群，添加小助理微信：daxiongnizaiganma，小助理会把您拉进听友群中 01:01 什么是碎片化运动？适合什么样的人？ 05:57 为什么体育科研会研究碎片化运动 08:13 如果碎片化运动的时间您也没有，不妨试试时间更短的“运动零食”吧 12:17 “运动零食”如此短的运动时间，究竟能产生什么样的健康收益 12:37 对久坐人群、肥胖人群、一般健康人群心肺适能的改善 15:57 对久坐人群和老年人群肌肉适能的改善 16:29 对胰岛素敏感性、血脂、脂肪氧化、下肢血流变、高血压的改善 25:24 对老年人预期寿命和体能水平的改善 30:36 一份合适的“运动零食”是什么样的：形式、强度、量和间隔 37:36 一个上班族日常碎片化运动/进行“运动零食”的例子 参考文献 [1] Untapping the Health Enhancing Potential ofVigorous Intermittent Lifestyle Physical Activity (VILPA): Rationale, ScopingReview, and a 4-Pillar Research Framework. Doi: 10.1007/s40279-020-01368-8. [2] Barriers and enablers of vigorous intermittent lifestyle physical activity (VILPA) in physically inactive adults:a focus group study. DOI:10.1186/s12966-023-01480-8. [3] Metabolic Effect of Breaking Up Prolonged Sitting with Stair Climbing Exercise Snacks. DOI:10.1249/MSS.0000000000002431. [4] Device-measured vigorous intermittent lifestyle physical activity (VILPA) and major adverse cardiovascular events:evidence of sex differences. DOI:10.1136/bjsports-2024-108484. [5] Can incidental physical activity offset the deleterious associations of sedentary behaviour with major adverse cardiovascular events? DOI:10.1093/eurjpc/zwae316. [6] Brief Intense StairClimbing Improves Cardiorespiratory Fitness. Doi: 10.1249/MSS.0000000000001188. [7] Do stair climbing exercise"snacks" improve cardiorespiratory fitness? Doi: 10.1139/apnm-2018-0675. [8] Effect of brief intense stair climbing on cardiorespiratory fitness and metabolic risk factors in inactive young men with obesity: A randomized controlled trial. Doi: 10.1016/j.numecd.2025.103902. [9] ExerciseSnacks and Other Forms of Intermittent Physical Activity for Improving Health in Adults and Older Adults: A Scoping Review of Epidemiological, Experimental and Qualitative Studies. Doi:10.1007/s40279-023-01983-1. [10] Association of wearable device-measured vigorous intermittent lifestylephysical activity with mortality. Doi:10.1038/s41591-022-02100-x.

原本髂胫束相关的内容没有在我们的选题计划中，因为之前一直觉得内容没那么多，不足以支撑一整期内容，但是有太多听友群和周围的朋友点名想听相关的内容，因此临时加入了节目计划。这一期录制前在小红书发帖征集了大家想要了解的问题，没想到准备下来发现内容多到差点聊不完，那么希望这临时起意的一期节目能够帮助大家解答髂胫束相关的疑问吧～ p.s.本期有大量小猫主播发言 欢迎大家加入我们的听友群，添加小助理微信：daxiongnizaiganma，小助理会把您拉进听友群中 04:36 除了跑步和骑车，还有哪些运动容易出现髂胫束问题 07:23 再叫髂胫束摩擦综合症，就显得有点外行了 10:13 髂胫束的结构和功能，疼痛产生的原因 17:34 髂胫束综合症和一些常见膝关节周围损伤的对比/鉴别 20:26 为什么总是初跑者或者业余跑者出现髂胫束问题？ 24:35 怎么判断是不是髂胫束的问题（物理检查手法） 30:28 什么样的人容易出现髂胫束问题（危险因素） 38:27 髂胫束疼痛的治疗，包括比赛中紧急缓解疼痛的方法 51:11 髂胫束疼痛必须停跑吗？ 52:04 髂胫束疼痛的预防 参考文献 1. www.runnersworld.com 2. The iliotibial band friction syndrome. J Bone Joint Surg Am. 1975 Dec;57(8):1110-1. PMID: 1201997. 3. The anatomy of the iliopatellar band and iliotibial tract. doi: 10.1177/036354658601400108. PMID: 3752345. 4. The Anterolateral Complex of the Knee. doi: 10.1177/2325967117730805. PMID: 29051903. 5. Competitive female runners with a history of iliotibial band syndrome demonstrate atypical hip and knee kinematics. doi: 10.2519/jospt.2010.3028. PMID: 20118523. 6. Conservative treatment of iliotibial band syndrome in runners: Are we targeting the right goals? doi: 10.1016/j.ptsp.2021.12.006. Epub 2021 Dec 27. PMID: 35007886. 7. Effects of Running Speeds and Exhaustion on Iliotibial Band Strain during Running. doi: 10.3390/bioengineering10040417. PMID: 37106604. 8. Current Clinical Concepts: Synthesizing the Available Evidence for Improved Clinical Outcomes in Iliotibial Band Impingement Syndrome. doi: 10.4085/1062-6050-548-19. PMID: 34375405. 9. The human iliotibial band is specialized for elastic energy storage compared with the chimp fascia lata.doi: 10.1242/jeb.117952. Epub 2015 May 29. PMID: 26026035. 10. Tensor fasciae latae muscle in human embryos and foetuses with special reference to its contribution to the development of the iliotibial tract. doi: 10.5603/FM.a2018.0015. Epub 2018 Mar 3. PMID: 29500891. 11. Foetal development of the human gluteus maximus muscle with special reference to its fascial insertion. doi: 10.5603/FM.a2017.0060. Epub 2017 Jun 27. PMID: 28653302. 12. The capacity of the human iliotibial band to store elastic energy during running. doi: 10.1016/j.jbiomech.2015.06.017. Epub 2015 Jun 27. PMID: 26162548. 13. The Iliotibial Band: A Complex Structure with Versatile Functions. doi: 10.1007/s40279-021-01634-3. Epub 2022 Jan 24. PMID: 35072941. 14. liotibial Band Friction Syndrome. PMID: 31194342.

本期节目是由【AG1】AG小绿粉独家冠名赞助播出。AG小绿粉是拥有全球竞技级安全黄金标准——NSF运动认证的多合一营养补充剂，富含75种营养元素，一站式帮助改善肠道环境、击退炎症、改善健康。每天一勺AG小绿粉，让你从生活到训练都更有质量。 ➡️点击进入官方微信小程序获取AG1为我们听众送出的优惠大礼包！首次下单【全年最低价】的订购计划，可立减268元哦！ 划重点：我们有听友群啦！想要进群的朋友请添加小助理微信：daxiongnizaiganma 02:35 运动到底是能抗炎还是促炎？ 03:42 抗氧化和抗炎是一回事吗？ 07:26 慢性炎症有哪些症状？有什么危害？ 13:09 怎么判断身体有没有炎症 15:39 美国国立卫生研究院（NIH）提出：应该更多的使用植物制品帮助改善健康 19:44 要通过饮食抗炎，比吃什么更重要的是肠道的健康 26:33 为什么肠道菌群这么重要？ 30:23 影响肠道菌群的有哪些因素 32:31 怎么改善肠道菌群？益生菌和益生元的作用 一些具有抗炎效果的营养元素 43:14 维生素B、C、E 51:54 锌 52:55 多酚类物质 *本期节目上线时间为5月19日，AG1在5月29日上线了新升级版的小绿粉，营养成分更加丰富，益生菌种类更多，因此新版本配料表与本期内容有部分不一致，请以最新配料表中的营养物质含量为准 部分参考文献 [1] Oxidative stress in exercise training: the involvement of inflammation and peripheral signals. DOI:10.1080/10715762.2019.1697438. [2] Gut microbiota, intestinal permeability, and systemic inflammation: a narrative review. DOI:10.1007/s11739-023-03374-w. [3] Inflammaging: a new immune-metabolic viewpoint for age-related diseases. DOI:10.1038/s41574-018-0059-4. [4] The Role of ChronicInflammation in Various Diseases and Anti-inflammatory Therapies ContainingNatural Products. DOI:10.1002/cmdc.202000996. [5] Role of gut microbiota in the development of insulin resistance and the mechanism underlying polycystic ovary syndrome: a review. DOI:10.1186/s13048-020-00670-3. [6] Gut microbiome stability and resilience: elucidating the response to perturbations in order to modulate gut health. DOI:10.1136/gutjnl-2020-321747. [7] Gut Microbiota Interact With the Brain Through Systemic Chronic Inflammation: Implications on Neuroinflammation, Neurodegeneration, and Aging. DOI:10.3389/fimmu.2022.796288. [8] The impact of probiotics, prebiotics, and synbiotics on the biochemical, clinical, and immunological markers, as well as on the gut microbiota of obese hosts. DOI:10.1080/10408398.2020.1733483. [9] Functional Roles of B-Vitamins in the Gut and Gut Microbiome. DOI:10.1002/mnfr.202000426. [10] Vitamins for the Gut Microbiome. DOI:10.1016/j.molmed.2019.11.005. [11] Zinc status is associated with inflammation, oxidative stress, lipid, and glucose metabolism. DOI:10.1007/s12576-017-0571-7. [12] Vitamin C and E supplementation prevents some of the cellular adaptations to endurance-training in humans. DOI:10.1016/j.freeradbiomed.2015.10.412. [13] Oxidative Stress and Inflammation: WhatPolyphenols Can Do for Us?. DOI:10.1155/2016/7432797.

这期延续上一期的话题，来聊聊力量训练停训后的变化 那么，一旦长期的规律训练被迫中断之后，身体机能和运动表现的下降是什么样的过程？在此期间能做些什么来最大程度的保留运动表现？完全中断训练后应该怎么重新开始训练？这期让我们来聊聊这些问题 划重点：我们有听友群啦！想要进群的朋友请添加小助理微信：daxiongnizaiganma 02:36 先给结论，力量训练短期停训对肌肉质量和最大力量的影响 04:52 中长期停训对肌纤维类型转变的影响 07:50 长期停训后肌肉质量和最大力量的变化 12:21 力量训练停之后激素的变化 14:53 力量训练中一个神奇的现象“肌肉记忆muscle memory” 18:32 一个冷门训练：呼吸肌训练停止后的变化 20:46 普拉提训练停之后的变化 24:04 当训练时间被迫大幅减少后，如何最大程度的保留力量训练带来的收益 38:05 彻底停训一段时间后，应该怎么开始复训 41:54 青少年力量训练停止后的变化 44:07 老年人力量训练停止后的变化 参考文献 [1] The effect of maturation on adaptations to strength training and detraining in 11-15-year-olds. DOI:10.1111/sms.12128. [2] Three Weeks of DetrainingDoes Not Decrease Muscle Thickness, Strength or Sport Performance in Adolescent Athletes. DOI:10.70252/LUXA7451. [3] Effect of a 4-week detraining period followed by a 4-week strength program on isokinetic strength in elite youth soccer players. DOI:10.12965/jer.1836538.269. [4] Strength training and detraining effects on muscular strength, anaerobic power, and mobility of inactive older men are intensity dependent. DOI:10.1136/bjsm.2005.019117. [5] Exercise dosing to retain resistance training adaptations in young and older adults. DOI:10.1249/MSS.0b013e318207c15d. [6] The effect of inspiratory muscle training and detraining on the respiratory metaboreflex. DOI: 10.1113/EP090779. [7] Pilates-mat training and detraining: Effects on body composition and physical fitness in pilates-trained women. DOI: 10.1016/j.jbmt.2023.05.002.