transcript
show notes
【听友福利】
【线下课程报名】
赤足训练课程：
10月17-18日 深圳站
11月14-15日 北京站
灵活与稳定课程：
11月7-8日 深圳站
11月28-29日 北京站
【内容简介】
1818 年，跑步机是监狱里的刑具，犯人踩一整天，只为累到没力气惹事；一百多年后，我们每月花几百块钱，抢着站上同一条会转的带子。这期节目从这台机器出发，回看人类在没有健身房的几万年里是怎么拥有好身体的，追查有氧和力量这对词如何从实验室走进健身房货架，拆解壶铃两大门派的分家史，最后回答一个问题：把运动切成一小块一小块卖，到底有没有道理，以及不办卡要怎么好好练。
【收听攻略】
02:40 开场：跑步机曾是监狱刑具
05:48 哈扎人：不靠健身房的好身体
08:14 齐马内人：80岁的血管年龄
09:39 尼泊尔背夫：日常负重超过健身房标准
11:53 古希腊体育场与清代武举
13:01 工业革命：锻炼被发明出来
14:39 有氧和无氧：一对来自微生物学的词
16:47 库珀《有氧运动》：两大阵营的诞生
21:06 燃脂课与莱美：分类变成生意
23:52 普拉提、瑜伽、功能性训练的包装史
25:55 经济学家：花钱不去健身房
27:02 壶铃两大门派：竞技壶铃与硬派壶铃
29:49 帕维尔：硬派壶铃之父
34:33 柔道与巴西柔术：同门为什么吵架
39:16 印度棒、保加利亚包与石锁
43:07 替分类说公道话：干扰效应与死亡数据
45:27 不办卡也能好好练
47:48 总结
【参考文献】
采猎者与传统生活
1. Raichlen DA, Pontzer H, Harris JA, et al. (2017). Physical activity patterns and biomarkers of cardiovascular disease risk in hunter-gatherers. American Journal of Human Biology, 29(2), e22919.
2. Raichlen DA, Pontzer H, Zderic TW, et al. (2020). Sitting, squatting, and the evolutionary biology of human inactivity. PNAS, 117(13), 7115–7121.
3. Lieberman DE. (2021). Exercised: Why Something We Never Evolved to Do Is Healthy and Rewarding. Pantheon.
4. Kaplan H, Thompson RC, Trumble BC, et al. (2017). Coronary atherosclerosis in indigenous South American Tsimane: a cross-sectional cohort study. The Lancet, 389(10080), 1730–1739.
5. Macintosh AA, Pinhasi R, Stock JT. (2017). Prehistoric women's manual labor exceeded that of athletes through the first 5500 years of farming in Central Europe. Science Advances, 3(11), eaao3893.
6. Bastien GJ, Schepens B, Willems PA, Heglund NC. (2005). Energetics of load carrying in Nepalese porters. Science, 308(5729), 1755.
7. Gurven M, Kaplan H. (2007). Longevity among hunter-gatherers: a cross-cultural examination. Population and Development Review, 33(2), 321–365.
8. 陈寿《三国志·魏书·方技传·华佗传》.
"锻炼"与分类的由来
1. 中国科举博物馆（南京）清代武举展陈资料.（外场考马射、步射，以及弓、刀、石；石分 200、250、300 斤三档）
2. Online Etymology Dictionary: gymnasium; treadmill.（treadmill 一词 1822 年出现，最初指监狱踏车）
3. Encyclopaedia Britannica: Treadwheel.（1818 年丘比特引入，1898 年《监狱法》后废除）
4. Physical Culture Study (2022). Indian clubs in Victorian Britain；1904 年、1932 年奥运会甩棒项目成绩.
5. 克拉耶夫斯基与圣彼得堡业余运动爱好者小组（1885）：kraevskogo.ru 历史资料.
6. Pasteur L. (1861). Animalcules infusoires vivant sans gaz oxygène libre et déterminant des fermentations. Comptes Rendus de l'Académie des Sciences, 52, 344–347.
7. Hill AV, Lupton H. (1923). Muscular exercise, lactic acid, and the supply and utilization of oxygen. QJM, 16(62), 135–171.
8. Gastin PB. (2001). Energy system interaction and relative contribution during maximal exercise. Sports Medicine, 31(10), 725–741.
9. Cooper KH. (1968). Aerobics. M. Evans.
10. William Staub 讣告（美联社，2012）.
11. Zorbas WS, Karpovich PV. (1951). The effect of weight lifting upon the speed of muscular contractions. Research Quarterly, 22(2), 145–148.
12. Todd T. (1985). The myth of the muscle-bound lifter. NSCA Journal, 7(3), 37–41.
商业化
1. Pontzer H, Raichlen DA, Wood BM, et al. (2012). Hunter-gatherer energetics and human obesity. PLoS ONE, 7(7), e40503.
2. Pontzer H, Durazo-Arvizu R, Dugas LR, et al. (2016). Constrained total energy expenditure and metabolic adaptation to physical activity in adult humans. Current Biology, 26(3), 410–417.
3. Yegian AK, et al. (2026). Longitudinal and cross-sectional evidence that daily resting and activity energy expenditures are independent in humans. The Journal of Physiology, 604(14).
4. Les Mills 官方资料：Les Mills 50 years strong
5. Pilates, Inc. v. Current Concepts, Inc., 120 F. Supp. 2d 286 (S.D.N.Y. 2000).
6. Singleton M. (2010). Yoga Body: The Origins of Modern Posture Practice. Oxford University Press.
7. Boyle M. (2004). Functional Training for Sports. Human Kinetics.（中译本《体育运动中的功能性训练》）
8. Ide BN, et al. (2022). Frontiers in Sports and Active Living, 3, 803366.（"功能性训练"一词源于运动医学和康复诊所）
9. DellaVigna S, Malmendier U. (2006). Paying not to go to the gym. American Economic Review, 96(3), 694–719.
壶铃
1. Tsatsouline P. (1998). Vodka, pickle juice, kettlebell lifting and other Russian pastimes. MILO: A Journal for Serious Strength Athletes, 6(3).
2. Tsatsouline P. (2001). The Russian Kettlebell Challenge. Dragon Door.
3. Tsatsouline P. (2006). Enter the Kettlebell! Dragon Door.
4. Tsatsouline P. (2019). The Quick and the Dead. StrongFirst.（A+A 训练）
5. Heffernan C. (2026). The "evil Russian": Pavel Tsatsouline and the performance of strength. Physical Culture Study.
6. StrongFirst：SFG I 抓举测试标准.
7. 全俄壶铃运动联合会：壶铃运动发展阶段（vfgs.ru）.
8. Falatic JA, Plato PA, Holder C, et al. (2015). Effects of kettlebell training on aerobic capacity. Journal of Strength and Conditioning Research, 29(7), 1943–1947.
9. Farrar RE, Mayhew JL, Koch AJ. (2010). Oxygen cost of kettlebell swings. Journal of Strength and Conditioning Research, 24(4), 1034–1036.
10. Hulsey CR, Soto DT, Koch AJ, Mayhew JL. (2012). Comparison of kettlebell swings and treadmill running at equivalent rating of perceived exertion values. Journal of Strength and Conditioning Research, 26(5), 1203–1207.
11. László 等 (2024). Physiology International, 111(3), 242–257.
12. Meigh NJ, Keogh JWL, Schram B, Hing WA. (2019). Kettlebell training in clinical practice: a scoping review. BMC Sports Science, Medicine and Rehabilitation, 11, 19.
同门分家与群体心理
1. 柔道与巴西柔术：讲道馆（1882）、前田光世、格雷西家族相关资料；岡本啓 (2018)「高専柔道の特長と意義について」『富山県立大学紀要』28.（1925 年讲道馆比赛规则修订）
2. International Powerlifting Federation: History；IWF (2025). 1972: the end of the press movement.
3. McGuire W (Ed.). (1974). The Freud/Jung Letters. Princeton University Press.
4. Freud S. (1930). Civilization and Its Discontents.（"微小差异的自恋"）
5. Tajfel H. (1970). Experiments in intergroup discrimination. Scientific American, 223(5), 96–103.
6. Tajfel H, Billig MG, Bundy RP, Flament C. (1971). Social categorization and intergroup behaviour. European Journal of Social Psychology, 1(2), 149–178.
器械
1. Bulgarian Bag：Ivan Ivanov 个人网站与 Wikipedia 词条.（牧羊人的故事没有出现在他本人的资料里）
2. 中国非物质文化遗产网：撂石锁（国家级非物质文化遗产，编号 Ⅵ-64）.
力量、有氧与健康
1. Hickson RC. (1980). Interference of strength development by simultaneously training for strength and endurance. European Journal of Applied Physiology and Occupational Physiology, 45, 255–263.
2. Schumann M, Feuerbacher JF, Sünkeler M, et al. (2022). Compatibility of concurrent aerobic and strength training for skeletal muscle size and function: an updated systematic review and meta-analysis. Sports Medicine, 52(3), 601–612.
3. Mandsager K, Harb S, Cremer P, et al. (2018). Association of cardiorespiratory fitness with long-term mortality among adults undergoing exercise treadmill testing. JAMA Network Open, 1(6), e183605.
4. Leong DP, Teo KK, Rangarajan S, et al. (2015). Prognostic value of grip strength: findings from the Prospective Urban Rural Epidemiology (PURE) study. The Lancet, 386(9990), 266–273.
5. Momma H, Kawakami R, Honda T, Sawada SS. (2022). Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. British Journal of Sports Medicine, 56(13), 755–763.
6. Bull FC, Al-Ansari SS, Biddle S, et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 54(24), 1451–1462.
在小宇宙查看该单集文稿
