http://cn.stackactive.com/2013/11/15/7-minute-workout/
最近出差期间，克里斯.乔丹(Chris Jordan)努力挤出时间，进行急需的锻炼。 「有时候就是这样，会遇到种种障碍无法正常进行锻炼，」他说。 「我住在香港一家酒店。 不知道酒店有没有健身房。」
但乔丹连眼睛都没眨。只需利用地板上不大的空间、一面墙、一把椅子，他就能进行科学设计的七分钟锻炼，可在最短的时间内取得最佳的训练效果。
乔丹是资深力量和体能专家，现为奥兰多人类表现学院运动生理学系主任。三十年来，学院一直专注长期表现、心理承受能力和压力管理等问题，并与运动学家和运动心理学家合作，开展奥运会运动员、美国国家美式橄榄球联盟球员、精锐部队士兵——当然还有大量「普通人」的研究。
以上研究得出的最重要结论是什么？ 「取消一项锻炼应该是万不得已的选择，」乔丹说。他补充说强调，取消一次训练造成的后果，是缺少连续加强体能的运动量，无法帮助运动员保持身体和精神上的最佳状态。取消一项训练会导致连锁反应，轻易取消其他锻炼项目，无法坚持训练，不能激发锻炼潜能。所以，乔丹开始着手让更多的人有机会健身，不管排程表上的时间多紧，设备多有限。
7 分钟锻炼方案是高强度的全套训练模式，只需一把椅子，地板上有些空间，就可以做到，这就是乔丹开发的解决方案之一。
「我们衡量某项运动，强度和持续时间是两个重要的变量，」乔丹说。 「强度增加，持续时间可减少。 这就有机会在更短的时间内获得较长时间同样的效果。 也有研究表明，我们甚至能从高强度/短时间锻炼中获得更显著的成效。」< /p>
在2013 年美国运动医学会(ACSM)会刊上，乔丹及其同事布雷特.克利卡(Brett Klika)论及：有关研究表明，高强度周期训练(HICT)可以在几分钟内提供足够的锻炼，等于甚或优于时间长强度低的传统有氧运动，如骑自行车90 分钟等。
乔丹设计出一套7 分钟锻炼方案，最大限度利用HICT 优势，比如提高最大摄氧量、增强全身力量、燃烧脂肪，减少胰岛素抗体、提升激素反应，而只需要最低限度的时间和设备即可。训练方案包括12 种体重动作，每种30 秒，不同运动之间采用最短休息时间。中间恢复时间就是从一个运动转变到下一个所需时间。
12 种动作：
1. 开合跳
2. 靠墙直角坐
3. 俯卧撑
4. 仰卧起坐
5. 单腿上椅站立
6. 蹲起
7. 仰卧撑
8. 俯式撑体
9. 原地抬腿跑
10. 弓箭步
11. 俯卧侧转
12. 侧卧撑
「实际上锻炼起来相当不容易，」乔丹说。 「始终高强度运动，一直不停。确实能让你的心跳加速。」
这 12 个动作是套样例模式。动作可以互换，可以四处移动。如果想锻炼更长时间，重复整套动作。
乔丹认为，尽管简单易操作，功能型健身体重运动动作在很多方面均优于运动机械，因为器械让人局限在孤立的动作上。 「你有一台昂贵的机器，锻炼每一个肌肉群，一个个运动被孤立开来。」乔丹说。 「这些动作不自然。不是人体真正工作的模式。」乔丹还说，你绕着障碍物跑圈或者练习俯卧撑等体重运动，健身效果会更好。
「有些人认为，俯卧撑只是扩胸运动，」乔丹解释原因。 「事实上，俯卧撑锻炼全身肌肉。」在乔丹看来，俯卧撑是复合运动，涉及许多主要的肌肉群，包括核心肌肉群。七分钟锻炼中的高强度复合肌肉体重运动，完全去除重要的休整环节，真正加快心脏速率并加大训练强度。
乔丹强调，锻炼要持之以恒，这一点至关重要，不仅仅为了提高运动成绩，而且因为坚持锻炼可以看做是企业高管、赛车手、战士和学生的心理需求。他特别提到人类表现学院与美国国际象棋明星乔希.沃兹金(Josh Waitzkin)的合作，乔希是电影《王者之旅(Searching for Bobby Fisher)》的灵感源泉。
「乔希的经历表明，体能锻炼能够促进高压力状态下最有效地移动棋子，」乔丹说。 「强身健体具有普遍应用价值。」
With metabolic workouts, instead of dragging yourself around the gym for hours and resting several minutes between sets, you stay active for a relatively short but very intense workout session. Metabolic workouts are an excellent option if you’re pressed for time or want to break up the monotony of training. Here are six methods you can use to perform them:
RELATED: Get in Shape With This 6-Week Plan
With pyramids, you perform a sequence of exercises in which the reps first increase and then decrease. Building a pyramid workout isn’t difficult if you use simple exercises like Push-Ups and Bodyweight Squats.
My favorite pyramid workout requires only a single kettlebell (twenty-five pounds for men and 15 for women to start). I call this “The Man Maker.” Notice how the rep scheme increases by 2.
· Kettlebell Goblet Squats: 2,4,6,8,10,12,14,16,14,12,10,8,6,4,2
· Kettlebell Swings: 2,4,6,8,10,12,14,16,14,12,10,8,6,4,2
· Push-Ups: 2,4,6,8,10,12,14,16,14,12,10,8,6,4,2
With EMOMs, you choose a duration for your workout; it could be 20 minutes or 60. Next, grab a stopwatch. Every time the clock hits a new minute, perform a series of exercises.
Rule of thumb when making EMOM workouts: Don’t stack up so many exercises that they take a full minute to complete, or you will not have enough time for rest.
My personal EMOM workout is the “The Nashville.” Every minute on the minute for 20 minutes, perform the following (men 135 pounds, women 95 pounds):
· 3 Barbell Deadlifts
· 4 Burpees with Chest-to-Floor Push-Ups
· 5 Box Jumps
With training for time, you choose a desired number of exercises, a desired number of reps for each exercise, and a designated amount of time to complete each round of exercises.
Complete as many rounds as possible in 20 minutes.
· 5 Pull-Ups
· 10 Box Jumps
· 10 Lunges each leg
· 10 Push-Ups
Similar to training for time, but the goal is to complete a specific number of reps of each exercise. To challenge yourself, complete all of the reps for one exercise prior to moving onto the next.
Try to finish this workout within 20 minutes:
· 50 Bodyweight Squats
· 50 Sit-Ups
· 50 Pull-Ups (assisted or bodyweight)
· 50 Push-Ups
· 50 Walking Lunges each leg
There’s no better motivator than a partner … except a partnerand a competitor. One-upping give you both. Think of the hoops game “HORSE.” You take turns shooting, and if you make the shot, your opponent has to make the same shot from the same spot on the court.
Use the same scheme with exercises—any variety of exercises and reps. Try the following:
· Partner A performs 5 Barbell Deadlifts (135 pounds)
· Partner B performs 6 Barbell Deadlifts (135 pounds)
· Etc., adding a rep each round until one partner wins
Another method of one-upping: designate a fixed number of reps but keep increasing the weight until one partner cannot match the other.
Last, we have the 100s. I feared that putting it at the beginning of the article would scare people from reading further. It is the king of metabolic training, requiring mental fortitude and physical commitment.
The goal is simple: reach 100 reps.
Choose one exercise, keep the weight consistent and continue until you hit 100 reps. It could be three minutes or it could be 30. But I guarantee by the end of the workout, you will be absolutely wiped out.
For another variation, try this Farmer’s Walk Metabolic Complex.
What does Ebola actually do? | Science
The Ebola virus (By Thomas W. Geisbert)
Behind the unprecedented Ebola outbreak in West Africa lies a species with an
incredible power to overtake its host. _Zaire ebolavirus _and the family of
filoviruses to which it belongs owe their virulence to mechanisms that first
disarm the immune response and then dismantle the vascular system. The virus
progresses so quickly that researchers have struggled to tease out the precise
sequence of events, particularly in the midst of an outbreak. Much is still
unknown, including the role of some of the seven proteins that the virus’s RNA
makes by hijacking the machinery of host cells and the type of immune response
necessary to defeat the virus before it spreads throughout the body. But
researchers can test how the live virus attacks different cells in culture and
can observe the disease’s progression in nonhuman primates—a nearly identical
model to humans.
Here are some of the basic things we understand about how Ebola and humans
interact.
What does Ebola do to the immune system?
Once the virus enters the body, it targets several types of immune cells that
represent the first line of defense against invasion. It infects dendritic
cells, which normally display signals of an infection on their surfaces to
activate T lymphocytes—the white blood cells that could destroy other infected
cells before the virus replicates further. With defective dendritic cells
failing to give the right signal, the T cells don’t respond to infection, and
neither do the antibodies that depend on them for activation. The virus can
start replicating immediately and very quickly.
Ebola, like many viruses, works in part by inhibiting interferon—a type of
molecule that cells use to hinder further viral reproduction. In a new study
published today in Cell Host & Microbe, researchers found that one of
Ebola’s proteins, called VP24, [binds to and blocks a transport protein on the
surface of immune cells](http://www.cell.com/cell-host-
microbe/abstract/S1931-3128(14)00263-7) that plays an important role in the
interferon pathway.
Curiously, lymphocytes themselves don’t become infected with the virus, but a
series of other factors—a lack of stimulation from some cells and toxic
signals from others—prevent these primary immune cells from putting up a
fight.
How does Ebola cause hemorrhaging?
As the virus travels in the blood to new sites, other immune cells called
macrophages eat it up. Once infected, they release proteins that trigger
coagulation, forming small clots throughout the blood vessels and reducing
blood supply to organs. They also produce other inflammatory signaling
proteins and nitric oxide, which damage the lining of blood vessels, causing
them to leak. Although this damage is one of the main symptoms of infection,
not all patients exhibit external hemorrhaging—bleeding from the eyes, nose,
or other orifices.
Does the virus target certain organs?
Ebola triggers a system-wide inflammation and fever and can also damage many
types of tissues in the body, either by prompting immune cells such as
macrophages to release inflammatory molecules or by direct damage: invading
the cells and consuming them from within. But the consequences are especially
profound in the liver, where Ebola wipes out cells required to produce
coagulation proteins and other important components of plasma. Damaged cells
in the gastrointestinal tract lead to diarrhea that often puts patients at
risk of dehydration. And in the adrenal gland, the virus cripples the cells
that make steroids to regulate blood pressure and causes circulatory failure
that can starve organs of oxygen.
What ultimately kills Ebola patients?
Damage to blood vessels leads to a drop in blood pressure, and patients die
from shock and multiple organ failure.
Why do some people survive infection?
Patients fare better with supportive care, including oral or intravenous
rehydration that can buy time for the body to fight off infection. But studies
on blood samples from patients during the 2000 outbreak of a different Ebola
strain in Uganda have also identified genes and other markers that seem to be
predictive of survival. Patients who recovered had higher levels of activated
T cells in their blood and had certain variants of a gene that codes for surface
proteins that white blood cells use to communicate. Earlier this year,
researchers found [a new association between survival and levels of sCD40L](ht
tp://jid.oxfordjournals.org/content/early/2014/03/26/infdis.jiu088.short), a
protein produced by platelets that could be part of the body’s attempt to
repair damaged blood vessels. The authors note that markers like sCD40L could
suggest new therapies that augment the repair mechanisms most important for
survival.
_***Correction, 15 August, 1:51 p.m.:**_ _This article has been corrected to
note that nitric oxide, not nitrous oxide, damages blood vessels_.
*The Ebola Files: Given the current Ebola outbreak, unprecedented in terms of
number of people killed and rapid geographic spread, _Science and Science
Translational Medicine have made a collection of research and news
articles on the viral disease
freely available to researchers and the general public._
埃博拉病毒具体做了些什么？| 《科学》
埃博拉病毒（图片来源：Thomas W. Geisbert）
埃博拉疫情在西非国家的空前爆发，依赖于突袭到宿主身上的一种侵占性极强的病毒——扎伊尔埃博拉病毒（Zaire ebolavirus ），它是丝状病毒科的家族成员。其致病机制是首先使免疫应答失去防御，然后使血管系统瓦解。这种病毒发展如此之迅速，以至于研究者们不得不努力梳理出病毒致病过程的前因后果，尤其是正当病毒爆发的时候。关于此病毒很多方面还属未知，例如，病毒的RNA通过劫持宿主细胞的工作机制，所获得的7个蛋白中部分蛋白的作用。另外，在病毒扩散到机体前就将其击退所必需的免疫应答的类型等。不过，研究者们可以通过病毒培养实验分析出活病毒是如何攻击不同的细胞，并能观察这种疾病在非人类灵长类动物——和人类几乎完全相同的模型——体内的进展情况。
下面是我们已知的一些关于埃博拉病毒和人体如何相互作用的基本情况。
埃博拉病毒对免疫系统有什么影响？
一旦病毒侵入人体，它就会以几类免疫细胞作为目标，这些免疫细胞通常作为人体第一道防线抵御外界入侵。病毒会感染树突细胞，正常情况下，树突细胞会在细胞表面显示出被感染的信号，从而激活T淋巴细胞——白细胞的一种。这种白细胞能够在病毒进行下一步复制前消灭掉其他已被感染的细胞。有缺陷的树突细胞不能发出正确的信号，T细胞就无法对感染作出应答，那样，依赖于它们的抗体也就不能被激活发生作用，病毒立刻开始迅速地复制。
和很多病毒一样，埃博拉病毒需要通过抑制干扰素的部分作用才能正常工作，干扰素是细胞用来阻止病毒进一步复制的一类分子。在《细胞宿主与微生物》（Cell Host & Microbe）杂志今天发表的一项新的研究中，研究者们发现，埃博拉病毒中的一个叫作VP24的蛋白，能结合免疫细胞表面上的一个运输蛋白以阻止它的运输，这个运输蛋白在干扰素通路上起着重要的作用。
奇怪的是，淋巴细胞本身并不会被病毒感染，但是一系列其他的因素——如缺乏某些细胞的刺激和来自其他细胞的有害信号——阻止了这些主要的免疫细胞发起反抗。
埃博拉病毒是怎样导致出血热的？
当这种病毒在血液中被运输到新的据点，另一种叫作巨噬细胞的免疫细胞会把它吞噬掉。一旦发生感染，它们就会释放能触发凝血作用的蛋白，在血管中形成许多小的凝结块，使供应给各个器官的血液减少。它们还会产生造成其他炎症反应的信号蛋白和一氧化氮，一氧化氮会破坏血管内膜，导致血液渗漏。这种损伤是感染的主要症状之一，但并不是所有的患者都会表现出外在的出血现象——如眼睛、鼻孔或其他孔隙出血等症状。
病毒会以某些特定器官作为目标吗？
埃博拉病毒会引发系统全面性的炎症反应和发热现象，还会损伤体内的各种组织，要么通过促使免疫细胞如巨噬细胞释放炎症分子，要么通过侵入细胞从内部瓦解它们造成直接的破坏。但是在肝脏中造成的后果尤为严重，埃博拉病毒会清除掉肝脏中那些产生凝血蛋白和其他重要的血浆成分所必需的细胞。胃肠道中的细胞损伤会导致腹泻，这通常会给病人带来脱水的危险。而在肾上腺里，病毒会通过削弱细胞利用类固醇调节血压的作用，导致循环系统紊乱，从而使器官因缺氧而衰竭。
是什么最终导致埃博拉病毒患者死亡？
血管的损伤导致血压下降，患者最终会死于休克和多发性器官衰竭。
为什么有些人能够在感染中幸存下来？
通过口服液或静脉输液等辅助治疗手段能够使患者得以好转，这些治疗手段能给机体击败感染赢得更多的时间。2000年，一种埃博拉病毒异种菌株引发的感染在乌干达爆发。通过对其病患进行血液取样研究，证实基因和其他标记物似乎也对幸存者有一定的预防作用。在那些恢复健康的患者血液里，发现有较高活性水平的T细胞和一个基因的某些变异。这个基因是编码白细胞用于通信的表面蛋白的。今年年初，研究者们发现幸存者与sCD40L水平之间有一种新的联系。sCD40L是由血小板产生的一种蛋白，它可能参与机体血管损伤的修复机制。作者指出，像sCD40L这样的标记物表明可能有新的治疗方案，即增强这种可能对幸存者来说最重要的修复机制。
*埃博拉病毒文件：针对当前埃博拉病毒的爆发及其空前的死亡人数与地理传播速度，《科学》和《科学与转化医学》已经联合发布关于这种病毒性疾病的研究和相关新闻报道的专题以供研究者和普通大众自由查阅。
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