文章首發(fā)平臺(tái)公眾號(hào)：FarnamStreet精選（ID：FarnamStreet）

這篇文章是翻譯James Clear的一篇博文，介紹一下James Clear，這個(gè)人是一位作家兼攝影師，同時(shí)也是一名舉重運(yùn)動(dòng)員。而這篇文章的內(nèi)容就是他給健身者的一些建議。

處于對(duì)形體和健康的需求，我每周也會(huì)做一定量的有氧和無氧運(yùn)動(dòng)。但是作為一個(gè)業(yè)余人士，而且對(duì)于學(xué)習(xí)專業(yè)的知識(shí)很沒耐心。而且更重要的是也沒有很多渠道學(xué)習(xí)專業(yè)的健身的知識(shí)。雖然有很多公眾號(hào)和博主，但是多數(shù)都是商業(yè)行為推送蛋白粉廣告和勵(lì)志故事的，因此實(shí)用性不大。所以所幸就不看了。

而James和很多人不同，他給出的建議更多的是從健身原理的角度出發(fā)，從運(yùn)動(dòng)神經(jīng)學(xué)和運(yùn)動(dòng)心理學(xué)及生物學(xué)等角度給嘗試健身的人一些專業(yè)的建議。而且其中沒有廣告宣傳行為，我很喜歡。

很多人或許都和我一樣，在初次走進(jìn)運(yùn)動(dòng)場(chǎng)或者健身房的時(shí)候都想要一口吃個(gè)胖子。舉超過自己承受限度的重量，跑超越身體限度的速度。往往跑完一次就不想再跑，或者不想再踏進(jìn)健身房半步了。而James對(duì)此給出了行家的建議。

希望對(duì)你有所啟發(fā)！

You’ll never walk into the gym and hear someone say, “You should do something easy today.”

你永遠(yuǎn)不會(huì)在身健身房里聽到誰告訴你：“你今天應(yīng)該來點(diǎn)容易的”。

But after 10 years of training, I think embracing slow and easy gains is one of the most important lessons I’ve learned.

但在培訓(xùn)了10年之后，我認(rèn)為接受簡(jiǎn)單且緩速的增加訓(xùn)練量是我學(xué)到的最重要的健身經(jīng)驗(yàn)之一。

In fact, this lesson applies to most things in life. And it comes down to the difference between progress and achievement.

實(shí)際上，這個(gè)經(jīng)驗(yàn)也可以應(yīng)用在生活中的大部分領(lǐng)域。歸根到底，這是進(jìn)步與成就之間的區(qū)別。

Let me explain…

我給大家解釋一下。

進(jìn)步和成就的區(qū)別

Our society is obsessed with achievement. This is especially true in the gym.

這個(gè)社會(huì)太過癡迷于成就，尤其是在健身房更是如此。

I'm just as guilty of this as anyone else. Last week, a guy at my gym clean and jerked 325 pounds and made it look easy. My first question to him was, “What’s your max?”

我和其他任何人一樣都對(duì)此感到十分的內(nèi)疚。上周，有一個(gè)家伙在我的健身房硬拉325磅（≈295斤），從外表上看似乎毫不費(fèi)力。我問他的第一個(gè)問題是：你最大硬拉是多少？

I didn’t say, “How is your training going?” or “Have you been making progress recently?” but rather, “What is the absolute maximum weight you can do?”

我沒有問：你最近的訓(xùn)練狀況怎么樣？或者是最近進(jìn)步如何這類的問題。而是問，你最大能做多重的重量？

My question was all about what he could achieve, not how he has progressed.

我的問題的重點(diǎn)是他能達(dá)到程度，卻不是他獲得了怎樣的進(jìn)步。

And you’ll find that mentality everywhere. Nobody is going to celebrate you for going up 1 pound per week. Everybody wants you to try for 10 more pounds right now.

這種心態(tài)遍地都是。沒人會(huì)為每周能多舉一磅而慶祝。每人都想立即再加上10磅。

Here’s the problem: a focus on achievement in the here and now usually comes at the expense of slower, more consistent progress.

這就是問題所在：專注于當(dāng)下的成就是以更緩慢、更需要堅(jiān)持的進(jìn)步為代價(jià)的。

Achievement is so ingrained in our culture that we often ignore progress.

成就導(dǎo)向已經(jīng)在我們的文化中變得根深蒂固，以至于我們往往忽視了進(jìn)步的價(jià)值。（當(dāng)然，關(guān)注進(jìn)步的目的最終還是通向更高水平的成就。）

I’m still learning to embrace this principle myself, but I'm getting better at it. And here's what I've learned about training for slow progress rather than immediate achievement.

目前，我仍舊在學(xué)習(xí)接受這個(gè)原則，但已在這方面變得越來越好了！這就是我學(xué)到的在訓(xùn)練中要關(guān)注點(diǎn)滴的進(jìn)步而不是即刻的成就。

緩即是快

Here’s the thing about taking it slow: it adds up really fast.

接下來要討論的是緩即是快。

Here’s an example…

舉個(gè)例子

I want you to go into the gym this week, pick your favorite lift (squats for example), and lift 1 pound more than you did last week. You are not allowed to do 2 pounds more. Only 1 pound.

我想讓你這周走進(jìn)健身房，做你最喜歡的舉重方式（比如深蹲舉），然后這次比上周多加1磅的重量。絕不可以加2磅，就1磅。

Do you think you could do that? Most people would be like, “Of course. That's easy.” And they're right.

你認(rèn)為你能做到嘛？絕大多數(shù)人會(huì)說：肯定啊！那么簡(jiǎn)單！他們說的沒錯(cuò)。

But here's the funny thing: If you do that every week, then you’re going to add 50 pounds to your lifts in the next year. Stick with that for 2 years and you’re lifting 100 pounds more.

但有趣的事情在這里：如果你每周都按照這個(gè)方法做，那么一年后你將能增加50磅的重量。堅(jiān)持2年，你就能多舉起100磅的重量。

How many people do you know who are lifting 100 pounds more than they were 2 years ago? I don’t know many. Most people are so obsessed with squeaking out an extra 10 pounds this week that they never find the patience to make slower (but greater) long-term gains.

你認(rèn)為有多少人能夠舉起比前兩年多100磅的重量？很多人，對(duì)本周能多舉10磅的重量很癡迷，但結(jié)果卻是使自己對(duì)緩慢地實(shí)現(xiàn)長(zhǎng)期的偉大目標(biāo)失去了耐心。

It all comes down to the power of average speed. The next two years are going to come and go. The time will pass anyway. Might as well be climbing the whole time.

這就是“勻速”的力量。未來兩年將要到來，也將要流走。無論如何時(shí)間都將要流逝，也可能永遠(yuǎn)在向前。

緩慢能幫助你應(yīng)對(duì)高強(qiáng)度

For some reason, we think that starting easy and going up slowly is a waste of our time. It’s not.

出于某種原因，我們認(rèn)為以輕松開始，并以慢前行是完全在浪費(fèi)時(shí)間。其實(shí)不是。

When you start with easy weights (and I think this is especially important in the beginning), you build the capacity to do work. If you’re getting back in the gym after a long layoff, then I think that at least the first month of lifting should be easy.

當(dāng)你以輕松容易得重量開始（在初期尤為重要），你是在獲取訓(xùn)練的能力。如果你在停止很長(zhǎng)一段時(shí)間之后再回到健身房，那么我認(rèn)為至少在頭一個(gè)月應(yīng)該做點(diǎn)容易的。

For some reason, society has convinced us that if your heart rate isn’t above 150 beats per minute and you don’t feel gassed at the end of your workout, then you haven’t done yourself any good. I disagree. If you actually add a little weight each week and don’t miss workouts, then it will get hard enough, fast enough. Trust me.

由于一些原因，整個(gè)社會(huì)都在試圖說服我們相信如果在健身完成之后心律沒有達(dá)到每分鐘150以上，喘氣不費(fèi)勁的話，那么就是毫無健身效果的。如果你每周都實(shí)際增加一點(diǎn)重量，并且長(zhǎng)期堅(jiān)持，那么相信我，你的肌肉會(huì)變的更好，鍛煉的速度也會(huì)更快。

Build a foundation of strength with easy workouts and a lot of volume. Do 1000 reps over the next few months and let your body learn how to move through space. Slowly go up each week. By this time next year, you’ll be able to handle the heavy weights with ease.

通過簡(jiǎn)單的鍛煉和大量的堅(jiān)持構(gòu)建力量基礎(chǔ)。在接下來的幾個(gè)月里做1000次，讓你的身體學(xué)會(huì)如何穿過空間。每周慢慢提升，到明年的這公司時(shí)候，你就能輕松處理大重量了

慢能促進(jìn)身體恢復(fù)

The body has an amazing ability to adapt — if you give it time to do so.

身體有很強(qiáng)的適應(yīng)能力——如果你給身體時(shí)間適應(yīng)的話。

When you place a stimulus on the body, it will either find a way to handle it or die. In the case of weightlifting, your body will build muscle and bone tissue, and you’ll gradually become stronger. Small, consistent gains give the body just enough stress to grow and just enough time to recover.

當(dāng)你對(duì)身體發(fā)出某種刺激的時(shí)候，身體會(huì)尋找應(yīng)對(duì)這個(gè)刺激的方法，否則就會(huì)死亡。在重舉這種情形中，你的身體會(huì)構(gòu)建肌肉和重塑骨骼組織，進(jìn)而你會(huì)變得愈發(fā)的強(qiáng)壯。微小但持續(xù)的刺激，會(huì)帶給身體足夠的壓力去成長(zhǎng)以及足夠的時(shí)間來恢復(fù)。

But if you try to push the body too far, too fast, then it will find a different way to adapt. Namely, inflammation, injury, and stress. You might be able to add 10 pounds per week for a few weeks, but pretty soon it will catch up to you and you’ll be sitting on the couch trying to get healthy.

但如果你對(duì)身體的刺激太強(qiáng)，速度太快，那么身體就會(huì)尋找一種全新的方式來適應(yīng)。很顯然，其中就包括像發(fā)炎、受傷、和壓力。你或許在接下來每周中每周都能多加10磅的重量，但是不久之后像上面提到的情況就會(huì)找上你，而你則不得不躺在沙發(fā)上期待著恢復(fù)健康。

兩種運(yùn)動(dòng)模式

If you want to get in shape, to get stronger, and to reach your full potential, then what is the most important thing of all?

若你欲變得有型、更強(qiáng)壯，并想要觸及自身的潛能，那么最重要的事情是什么呢？

Answer: not missing workouts.

答案是：堅(jiān)持！

There is nothing more important than building the habit of getting in the gym and not missing workouts. Stop trying to make up for the fact that you’re inconsistent by going harder when you’re there. Long-term progress doesn’t work that way. Instead, train yourself to not miss workouts and slowly add weight.

沒有什么比養(yǎng)成去健身房的習(xí)慣以及不忽視每一次鍛煉更重要了。不要找借口說自己要是去健身房的時(shí)候會(huì)更加努力，停止用這種借口搪塞你沒有堅(jiān)持的事實(shí)。那樣做不會(huì)讓你獲得長(zhǎng)期的進(jìn)步。取而代之的應(yīng)該是，訓(xùn)練自己不要錯(cuò)過每一次訓(xùn)練，并且逐漸地的增加重量。

At the end of the day, it comes down to this: Are you just trying to put up a big number right now? Or are you really in this for the long haul?Most people train in this cycle: hard, hard, hard, hurt.I’d rather go slow, slow, slow, never stop.

這這一天的結(jié)尾，所有的問題歸結(jié)為這點(diǎn)：你還是要立刻增加大的重量嗎？或你這樣真的持續(xù)了很長(zhǎng)的時(shí)間嗎？大多數(shù)的訓(xùn)練是這種循環(huán)模式：努力→努力→受傷。而我更愿意慢→慢→....永遠(yuǎn)堅(jiān)持！