讲点武德

About 讲点武德

两个运动科学专业出身又钟情运动的中年人。 在这讲点和运动相关的事儿。 有科学，有实证；有经验，有大佬；有插科打诨，也有故弄玄虚。 岁月如斯，已不是以武犯禁的年代，还是讲点武德吧。 大猫：北京体育大学运动医学硕士，美国国家体能协会认证体能训练专家/私人教练（NSCA-CSCS/CPT），12年跑龄，力量型跑者，全马PB333，多次百公里和超马完赛 侯珏：首都医科大学康复治疗技术学士，香港理工大学运动物理治疗硕士，全马pb241，半马116，北京医师跑团成员，阿迪达斯签约精英运动员

Publisher

王大猫猫

Category

health & fitness · leisure · sports

Language

zh

Explicit

No

First episode

29 Mar 2024

Latest episode

22 Oct 2026

Latest episodes

75 episodes in the feed.

1. 

   22 Oct 2026

   074 你的热身也是随便对付一下吗？关于运动前热身你应该知道的

   几乎每一个运动过的人都做过热身——体育课上绕操场跑两圈、打球前随便投几个篮、跑马前在人群里抖抖腿。但”做了”和”做对了”之间，差距可能比想象中大。 2026年7月，由西班牙等多国学者牵头、覆盖23个国家的国际专家组在《International Journal of Sports Physiology and Performance》发表了一份专门针对运动员热身方案的德尔菲专家共识。这是迄今少见的”只谈热身”的系统性国际共识。 本期我们结合这份专家共识，聊聊很多人都在敷衍的运动热身。 💬欢迎在评论区聊聊：你运动前会认真做热身吗？ 📢加入听友群：添加小助理微信「daxiongnizaiganma」 🔍本期重点话题： 03:03 热身到底让身体发生了哪些生理变化？ 06:23 只靠捂汗、桑拿可以代替热身吗？主动热身 vs 被动加热：为什么光身体发热还远远不够？ 10:00热身时长、强度，热完距离正式运动要隔多久？ 16:31 什么是「再热身」 22:15 静态拉伸还能用在热身里吗？ 26:56 一个专业的热身框架，可以直接套用 40:52 热身能否减少心源性猝死 47:23 热身能降低运动损伤风险吗？ 49:25 六大项目热身流程参考：足球｜篮球｜羽毛球｜HYROX｜跑步｜力量 & 举重 65:11 环境温度、早晚训练、大龄运动者的热身调整建议 参考文献 1. International Expert Consensus on Warm-Up Protocols for Athletes: A Delphi Study. DOI: 10.1123/ijspp.2025-0647. PMID: 42476526. 2. Warm up I: potential mechanisms and the effects of passive warm up on exercise performance. DOI: 10.2165/00007256-200333060-00005. PMID: 12744717. 3. Warm up II: performance changes following active warm up and how to structure the warm up. DOI: 10.2165/00007256-200333070-00002. PMID: 12762825. 4. The effect of muscle warm-up on voluntary and evoked force-time parameters: A systematic review and meta-analysis with meta-regression. DOI: 10.1016/j.jshs.2025.101024. PMID: 39864808. 5. Heated jackets and dryland-based activation exercises used as additional warm-ups during transition enhance sprint swimming performance. DOI: 10.1016/j.jsams.2015.04.012. PMID: 25987491. 6. Effects of Warm-Up, Post-Warm-Up, and Re-Warm-Up Strategies on Explosive Efforts in Team Sports: A Systematic Review. DOI: 10.1007/s40279-018-0958-5. PMID: 29968230. 7. A passive heat maintenance strategy implemented during a simulated half-time improves lower body power output and repeated sprint ability in professional Rugby Union players. DOI: 10.1371/journal.pone.0119374. PMID: 25785393. 8. A 1-Minute Re-warm Up at High-Intensity Improves Sprint Performance During the Loughborough Intermittent Shuttle Test. DOI: 10.3389/fphys.2020.616158. PMID: 33519521. 9. Profiling the Responses of Soccer Substitutes: A Review of Current Literature. DOI: 10.1007/s40279-018-0962-9. PMID: 30051171. 10. Sports and environmental temperature: From warming-up to heating-up. Temperature. DOI: 10.1080/23328940.2017.1356427. PMID: 28944269. 11. Diurnal Variation in Maximum Endurance and Maximum Strength Performance: A Systematic Review and Meta-analysis. DOI: 10.1249/MSS.0000000000002773. PMID: 34431827. 12. Does pre-exercise static stretching inhibit maximal muscular performance? A meta-analytical review. DOI: 10.1111/j.1600-0838.2012.01444.x. PMID: 22316148. 13. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. DOI: 10.1139/apnm-2015-0235. PMID: 26642915. 14. No Effect of Muscle Stretching within a Full, Dynamic Warm-up on Athletic Performance. DOI: 10.1249/MSS.0000000000001539. PMID: 29300214. 15. The countermovement jump to monitor neuromuscular status: A meta-analysis. DOI: 10.1016/j.jsams.2016.08.011. PMID: 27663764. 16. Comparison of the Capacity of Different Jump and Sprint Field Tests to Detect Neuromuscular Fatigue. DOI: 10.1519/JSC.0000000000000912. PMID: 26308829. 17. 25 Years of Session Rating of Perceived Exertion: Historical Perspective and Development. DOI: 10.1123/ijspp.2020-0599. PMID: 33508782. 18. Factors Modulating Post-Activation Potentiation and its Effect on Performance of Subsequent Explosive Activities. DOI: 10.2165/00007256-200939020-00004. PMID: 19203135. 19. Post-activation Potentiation Versus Post-activation Performance Enhancement in Humans: Historical Perspective, Current Issues, and Future Directions. DOI: 10.3389/fphys.2019.01359. PMID: 31736781. 20. A New Taxonomy for Postactivation Potentiation in Sport. DOI: 10.1123/ijspp.2020-0350. PMID: 32820135. 21. Meta-analysis of postactivation potentiation and power: effects of conditioning activity, volume, gender, rest periods, and training status. DOI: 10.1519/JSC.0b013e31825c2bdb. PMID: 22580978. 22. Factors Modulating Post-Activation Potentiation of Jump, Sprint, Throw, and Upper-Body Ballistic Performances: A Systematic Review with Meta-Analysis. DOI: 10.1007/s40279-015-0415-7. PMID: 26508319. 23. Optimizing Post-activation Performance Enhancement in Athletic Tasks: A Systematic Review with Meta-analysis for Prescription Variables and Research Methods. DOI: 10.1007/s40279-024-02170-6. PMID: 39853660. 24. How Priming Exercise Affects Oxygen Uptake Kinetics: From Underpinning Mechanisms to Endurance Performance. DOI: 10.1007/s40279-023-01832-1. PMID: 37010782. 25. Oxygen Uptake Kinetics. DOI: 10.1002/cphy.c100072. PMID: 23798293. 26. Prior heavy exercise elevates pyruvate dehydrogenase activity and speeds O2 uptake kinetics in healthy young adults. PMID: 15579570. 27. O2 uptake kinetics following prior heavy exercise are associated with muscle pyruvate dehydrogenase activation in humans. PMID: 16990406. 28. Prior moderate and heavy exercise accelerate oxygen uptake and cardiac output kinetics in endurance athletes. DOI: 10.1152/japplphysiol.91550.2008. PMID: 19246653. 29. Optimizing the “priming” effect: influence of prior exercise intensity and recovery duration on O2 uptake kinetics and severe-intensity exercise tolerance. DOI: 10.1152/japplphysiol.00810.2009. PMID: 19797685. 30. No Evidence of Postactivation Performance Enhancement on Endurance Exercises: A Comprehensive Systematic Review and Meta-analysis. DOI: 10.1249/MSS.0000000000003308. PMID: 37796168. 31. Warming Up Before a 20-Minute Endurance Effort: Is It Really Worth It? DOI: 10.1123/ijspp.2019-0554. PMID: 32182586. 32. Cardiovascular responses to sudden strenuous exercise: heart rate, blood pressure, and ECG. DOI: 10.1152/jappl.1973.34.6.833. PMID: 4711594. 33. Ischemic response to sudden strenuous exercise in healthy men. DOI: 10.1161/01.cir.48.5.936. PMID: 4751958. 34. Cardiovascular response to sudden strenuous exercise. DOI: 10.1007/BF01906853. PMID: 3632566. 35. Triggering of acute myocardial infarction by heavy physical exertion. DOI: 10.1056/NEJM199312023292301. PMID: 8232456. 在小宇宙查看该单集文稿 (https://oia.xiaoyuzhoufm.com/player/6ad9e61797726cd467561a2f?openTranscript=true&utm_source=rss&as=cHQ9MTIyNjE5MjQ3JmN0PXJzcyZtdD04&autoOpen=false)

2. 

   11 Oct 2026

   073 姐妹们！是时候走进健身房力量训练区了！

   这几个场景大家应该都不陌生：健身房的力量训练区里，几乎全是男性。一位女生想进去练器械，在门口转了三圈，最后还是回到了跑步机和瑜伽垫；一位产后半年的妈妈，想通过跳绳减肥却发现自己开始漏尿，她以为“女人生完都这样”；自己的妈妈五十多岁，体检查出骨量减少，医生只开了钙片，告诉她多补钙…… 我们好像默认了力量训练是男人的事，而女性身上那些和肌肉、骨骼、盆底有关的麻烦，是天生的，只能接受。但这两件事都是不对的 本期提到的相关单集： 064 久坐是怎么杀死你的屁股的 (https://www.xiaoyuzhoufm.com/episode/6a2d3b764233e62bc5493055) 037 力量训练中断后，身体机能和运动表现都是如何下降的 (https://www.xiaoyuzhoufm.com/episode/680c3ac18aed253fa39250ea) 029 女运动员三联征——一种从精英到大众都普遍面临的健康问题 (https://www.xiaoyuzhoufm.com/episode/67712bd91e823e72d3a1ab57) 005 什么？运动损伤竟然也男女有别？ (https://www.xiaoyuzhoufm.com/episode/66308d0d4858131450745eb6) 欢迎大家加入听友群，可以添加小助理微信，小助理会将您拉进听友群中 03:14 到底是哪些因素阻止了女性进入力量训练区 13:22 历史上，女性是如何一步步抢回杠铃，站上力量训练舞台的 18:51 力量训练到底能为女性带来哪些好处（骨骼、肌肉、代谢、心理、生活质量） 31:56 男女之间的力量训练差异到底有没有？有多大？（内分泌和代谢系统） 42:18 月经周期的不同阶段对训练有没有影响？ 48:11 女性要格外注意的力量训练损伤部位（ACL和盆底肌） 54:13 对准备开始力量训练的女性朋友的一些建议（练什么，什么频率，什么重量） 61:10 一些长期力量训练的女性听众们分享的心得和建议 61:39 小红书id：猫梨贝贝椰（4群听友） 63:48 1群听友：小小 65:33 1群听友：kyna 67:39 小红书id：可可爱爱是牛奶（3群听友） 69:13 2群听友：菜菜 参考文献： [1] Strength unseen: confronting prejudice in women’s resistance and weight training[J/OL]. DOI:10.1080/07853890.2026.2661150 [2] National Strength and Conditioning Association Position Statement on Strength and Conditioning of Female Athletes. Part II: Training Adaptations and Program Design[J/OL]. DOI:10.1519/JSC.0000000000005493 [3] National Strength and Conditioning Association Position Statement on Strength and Conditioning of Female Athletes. Part I: Lifespan, Injury, and Health Considerations[J/OL]. DOI:10.1519/JSC.0000000000005544 . [4] Evolution of resistance training in women: History and mechanisms for health and performance[J/OL]. DOI:10.1016/j.smhs.2025.01.005 [5] Sex Differences in Association of Physical Activity With All-Cause and Cardiovascular Mortality[J/OL]. DOI:10.1016/j.jacc.2023.12.019 [6] Understanding the female athlete: molecular mechanisms underpinning menstrual phase differences in exercise metabolism[J/OL]. DOI:10.1007/s00421-022-05090-3 [7] Narrative Review of Sex Differences in Muscle Strength, Endurance, Activation, Size, Fiber Type, and Strength Training Participation Rates, Preferences, Motivations, Injuries, and Neuromuscular Adaptations[J/OL]. DOI:10.1519/JSC.0000000000004329 [8] Resistance training alters body composition in middle-aged women depending on menopause - A 20-week control trial[J/OL]. DOI:10.1186/s12905-023-02671-y [9] Mechanisms of Estrogen Influence on Skeletal Muscle: Mass, Regeneration, and Mitochondrial Function[J/OL]. DOI:10.1007/S40279-022-01733-9 [10] Historical and Social Considerations of Strength Training for Female Athletes[J/OL]. DOI:10.1519/SSC.0000000000000478 [11] Sex Differences in Resistance Training: A Systematic Review and Meta-Analysis[J/OL]. DOI:10.1519/JSC.0000000000003521 [12] Links Between Testosterone, Oestrogen, and the Growth Hormone/Insulin-Like Growth Factor Axis and Resistance Exercise Muscle Adaptations[J/OL]. DOI:10.3389/fphys.2020.621226 [13] Effect of Estrogen on Musculoskeletal Performance and Injury Risk[J/OL]. DOI:10.3389/fphys.2018.01834 [14] Circulating Testosterone as the Hormonal Basis of Sex Differences in Athletic Performance[J/OL]. DOI:10.1210/er.2018-00020 [15] Effect of resistance training on body composition, self‐efficacy, depression, and activity in postpartum women[J/OL].DOI:10.1111/J.1600-0838.2012.01490.X [16] Characteristics of circulating growth hormone in women after acute heavy resistance exercise[J/OL]. DOI:10.1152/ajpendo.2001.281.4.E878 [17] Strength and skeletal muscle adaptations in heavy-resistance-trained women after detraining and retraining[J/OL]. DOI:10.1152/jappl.1991.70.2.631 在小宇宙查看该单集文稿 (https://oia.xiaoyuzhoufm.com/player/6ac8611ae742e36efcc028b9?openTranscript=true&utm_source=rss&as=cHQ9MTIyNjE5MjQ3JmN0PXJzcyZtdD04&autoOpen=false)

3. 

   27 Sept 2026

   072 过敏、鼻炎、爆痘、容易累？快去查查是不是身体里缺了它

   不知道你有没有出现过这种症状： 天气、季节、环境一变就复发的慢性咽炎、鼻炎、湿疹； 花粉、猫毛、灰尘、冷空气……稍微有点什么刺激就立刻开始过敏； 吃完饭不久就开始胀气、胃疼、肠易激、反酸烧心，做了肠镜胃镜又检查不出问题； 训练后肌肉增长慢、恢复慢，减重时肌肉和力量一起掉，大强度运动之后特别容易感冒发烧； 无缘无故的会觉得精力差，干什么都提不起劲，天天emo…… 这些问题最折磨人的地方，往往不是某一次特别严重，而是始终无法彻底摆脱。继续拖下去，它们可能从“偶尔难受”变成生活的一部分：吃饭要躲着吃，换季要提前备药，运动不敢加量，工作时注意力被疼痛和疲劳不断打断，晚上又因为身体不舒服睡不好。 其实很多一直解决不了的小毛病，可能都跟身体里一种物质——骨化二醇的水平有关 欢迎大家加入听友群，可以添加小助理微信，小助理会将您拉进听友群中 02:50 骨化二醇是什么？它是跟骨头有关吗？ 13:05 身体里缺了它，都容易出现哪些方面的问题？有科学依据吗？ 19:53 怎么查自己的骨化二醇水平？检测结果怎么看？ 26:04 检查出来我的骨化二醇水平挺高的，是不是就可以高枕无忧了？ 27:38 重点聊聊骨化二醇缺乏对运动表现的影响 36:55 20/30/40/50/60～70ng/ml，不同的骨化二醇水平，都会对身体产生哪些影响？是补的越高越好吗？ 61:52 为什么有人怎么都补不起来？骨化二醇怎么补最有效？ 参考文献 Huang等，肠易激随机试验荟萃分析，2022，DOI：10.1186/s12937-022-00777-x Ng等，特应性皮炎系统综述与荟萃分析，2022，DOI：10.1002/prp2.900 Siddiqui等，慢性荨麻疹系统综述，2025，DOI：10.1186/s40001-025-02852-5 Lim等，痤疮随机对照研究，2016，DOI：10.1371/journal.pone.0161162 Rahimi等，脂溢性皮炎关联研究，2021，DOI：10.1155/2021/6623271 Rivero-Yeverino等，过敏性鼻炎随机研究，2024，DOI：10.29262/ram.v71i2.1282 Martineau等，急性呼吸道感染个体数据荟萃分析，2017，DOI：10.1136/bmj.i6583 Barbagallo等，骨化二醇与肌肉表现系统综述及荟萃分析，2022，DOI：10.3390/nu14091860 Zadro等，慢性腰痛系统综述与荟萃分析，2018，PubMed：PMID 29565945 桥本相关随机试验荟萃分析，2021，PubMed：PMID 34871506 Mikola等，抑郁症状随机试验荟萃分析，2023，DOI：10.1080/10408398.2022.2096560 Nimitphong等，糖前期高尿酸亚组研究，2021，DOI：10.1016/j.jcte.2021.100255 Shieh等，骨化二醇4周随机研究，2017，DOI：10.1210/jc.2016-3919 Bishop等，骨化二醇缓释研究，2022，DOI：10.1159/000524289 Płudowski等，25羟D分层建议，2023，PubMed：PMID 36771403 2025年40—70 ng/mL观点综述，PubMed：PMID 39861407 在小宇宙查看该单集文稿 (https://oia.xiaoyuzhoufm.com/player/6ab49b5ef04646b3a95645fd?openTranscript=true&utm_source=rss&as=cHQ9MTIyNjE5MjQ3JmN0PXJzcyZtdD04&autoOpen=false)

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