中午健身科学吗？(上班族中午健身)
总体来说，运动科学是支持午睡，不支持午后健身的。
但很多人下午和下班后没有时间健身。如果我们把这种诉求考虑进去，中午健身是可行但受到一定限制的，中午健身有好处也有坏处，对某些人适合，对某些人不适合。
本文列举的信息会告诉大家，是否中午健身，至少有三个方面可供参考。
一、中午是体温和体能的低谷
根据主流考古结论，人类的祖先起源于非洲。
在非洲炎热的稀树草原上，很多动物都会在午后打盹，甚至这个星球上大多数人都认为午后是一个适合休息和打盹的时间[1]：
- 在针对大学生的大规模研究中，下午2点到下午4点容易瞌睡[1]；
- 在对成年人的早期研究中，Tune也发现午睡意愿在下午2点到4点之间达到高峰[2]；
- 在针对老年人的研究中，老年男性（70岁）的午睡高峰时间为下午1:34，老年女性的午睡高峰时间为下午2:56[3]；
- 对年龄在79岁或以上的45名老年受试者的观察发现，他们的平均午睡时间为下午2:36[4]；
- 布莱克等人的经典研究表明，午餐后在卡片分类之类的思考能力方面明显下降[5]；
- 在国际交通事故的荟萃分析数据中，午后也是事故高发的时间[6]。
出乎绝大多数人意料的是，在马拉松比赛过程中，参赛选手都普遍睡午觉，更惊人的是时间平均长达几十分钟
- Hurdiel等人报道[7]，70%的跑步者在超级马拉松比赛中打盹，平均睡眠时间为23分钟；
- Knechtle等人报道有57%的跑步者在超级马拉松比赛中打盹，持续时间从30分钟到175分钟不等[8]；
- Poussel等人报道28%的马拉松参赛者在比赛中至少午睡过一次，大多数人午睡时间在15到30分钟之间[9]；
虽然比较滑稽，但这些证据加在一起表明午睡或小睡倾向是一种普遍现象。有些人怀疑这是午餐造成的，但后来发现午餐不是唯一原因。
- Colquhoun等人发现即使在没有吃饭的情况下，午后大脑运转减速/困顿的情况依然如此[10]；
- Craig等人进行了进一步研究证明即使吃低碳水的午餐，这种现象仍然存在[11]；
- Campbell和Zulley的放松研究中，完全休闲无工作的受试者即便不吃午餐，也仍然选择在午后的休息[12]；
- Carskadon和Dement等人证明，即使受试者有固定的日常活动，不知道一天中的时间，也不吃午餐，午餐后仍会出现体能和脑力的低谷[13]；
对于这种不管吃不吃午餐午后都会变得疲倦的现象，有些科学家提出了一些理论解释，如布劳顿等人提出了『12小时和24小时的双昼夜节律理论』[14]；Lavi等人则在他的研究中证明了午后是人体的第二个“睡眠之门”[15]，特别是后来Richardson等人观察到午后人体存在“M”型的慢波睡眠潜伏期[16]。
对于这些现象的解释，Kleitman[17]和Colquhoun[18]等人的观点具有划时代的意义，他们认为一天中人的睡眠节律是与体温波动联系在一起的。
这似乎说得通，因为生理学表明，睡眠是副交感神经主导的，而拮抗它的交感神经会通过促进脂肪燃烧的方式引起发热，导致体温轻微升高，主要通过分泌脂解激素[19] [20] [21]导致脂肪分解、能量消耗增加[22] [23] [24] [25]引起的——这些在我之前前的文章中已经举证过了。
因此，Kleitman和Jackson等人的论文大胆的提出可用温度计来预测人的运动表现[26]；后来的研究也倾向于支持人体睡眠节律与体温节律的关系存在12和24小时节律[27] [28]。
根据Timo等人对年轻受试者的测试结果，人的体温在午后会轻微下降（红），在下午5点后会明显上升（蓝）[29]。
图1
由此图上可见，夜间10点到凌晨1点人的体温会明显下降，很显然夜间一般人是不适合从事剧烈体育运动和身体对抗的，所以也没有谁在半夜12点到凌晨3点之间去健身房深蹲大重量。从体温变化趋势上，我们得到的健身安排启发是：
- 午后有体温的小幅度下降，这意味着午后不是最佳的运动时间；
- 同时，这种下降并不是特别剧烈，这可能意味着从事非大强度的运动是可行的；
- 具体到午后健身的安排上，一般不建议从事哪些强度很大的训练，比如1RM85%以上的深蹲、硬拉等；
- 而那些强度稍微低一点的训练，比如二头、肩等，应该是没问题的。
二、中午健身与晚上
力量训练者都很重视神经。在运动生理类的研究中，研究者们往往把神经和肌肉视为一个整体，称之为『神经肌肉系统』——Neuromuscular system。
因为力量/肌肉训练从本质上说是神经支配肌肉活动的结果，人的肌肉不能自己收缩[30] [31] [32]，只能在神经系统释放的生物电刺激下收缩[33] [34] [35] [36]。
老铁们都知道，生物电从轴突到肌纤维膜、再到肌浆网[37] [38]，刺激钙离子释放[39]，导致横桥构象变化[40] [41] [42]，释放横桥上ATP袋内ATP水解的能量[43]并拖动粗细肌丝相对滑动，从而实现肌肉收缩[44]，这些是运动科学的基本知识。
图2
在力量训练中，神经系统要控制非常多的肌肉，产生大量高强度的生物电流，所以在疲劳状态下进行训练，效果不佳，而午睡（睡眠）助于缓解神经系统的疲劳。
怎么缓解呢？
比如已经证明的『冲刷』。在睡眠中，脑脊液通过动脉进入脑，驱动间质液的对流，从脑间质中去除哪些具有生物毒性的代谢废物，并将它们沿着静脉排出[45] [46]；同时在慢波睡眠中，第三和第四脑室中的脑髓流动方向改变、也起到潜在的大脑中代谢废物清除的作用[47]。
因此许多实验证明了午睡对于神经系统的重要性[48] [49]，包括增强记忆力[48] [50] [51] [52]、改善认知和大脑功能[53] [54] [55]、改善白点的嗜睡和精力不足[56] [57] [58] [59] [60]等；一些世界著名的公司，如谷歌、美国宇航局等，都为他们的员工提供工作休息区或专用的午睡家具[61] [62]。
那理论上午睡后一定力量/肌肉训练状态更好？运动科学研究对这个问题的结果存在矛盾：
有些研究发现午睡后运动表现更强，如25-45分钟的午睡提高了在穿梭跑成绩等运动表现[63] [64]、跳跃成绩[65]、峰值跳跃速度提高[66]、短跑成绩和反应力[67] [68]、冲刺跑成绩[69] [70]；
也有研究不支持午睡后运动的好处，如Petit等人的研究中小睡20分钟并不提高运动表现[71]、Pelka等人发现在是否午睡组之间的身体表现（速度或最大功率）没有差异[72]。
这些矛盾的其中一种解释是，午睡对人的训练状态的影响，似乎在很大程度上取决于这个人前一天夜里的夜间睡眠情况：如果夜间睡眠充足，午睡与否对运动表现没有明显改变；如果夜间睡眠不足，则这种改善非常明显：
- Anthony等人观察发现，夜间睡眠平均7.5小时的跑步者，不论是否午睡，跑步耐力（力竭时间）都没有明显改善；而那些夜间睡眠平均6.4小时的跑步者，在午睡后，跑步耐力有明显改善[73]；
- Amornpan等人报告，睡眠剥夺3小时的大学生足球运动员，反应变慢、短跑功率成绩下降，而午睡在部分程度上逆转了短跑功率的下降，显示出腿部力量的恢复[74]；
- Brotherton等人观察了7.5小时睡眠、3小时睡眠、3小时睡眠加60分钟午睡的三组举重者，在力量表现方面，1小时午睡组与7.5小时常规睡眠组没有显著区别，但明显好于3小时睡眠组[75]；
- Hammouda[76]和Romdhani[77]等人观察到受试者在前一夜只睡了4.5小时的前提下，如果睡了90分钟，则冲刺跑的功率输出和疲劳指数发生显著改善；
- 布兰奇菲尔德等人[78]研究发现，对跑步者来说，之前的夜间睡眠睡眠少于7小时时，午睡对他们的疲劳时间有更大的影响。
所以回过头来看，为什么有些运动员午睡后运动成绩提高，有些不提高，是因为有些与动员因为压力（繁重的比赛、长期的过度训练、过于密集的日程安排）等因素长期睡不好。
虽然拐零说她每天睡10小时，但有证据表明，奥运运动员经常睡眠时间为6.5-6.8小时[79] [80]；一个包含了37个研究的大型系统综述表明，运动员普遍抱怨有睡眠问题，根据匹兹堡睡眠质量指数（PSQI），他们的睡眠质量普遍差——这很可能解释了为什么多数睡眠干预研究发现运动员午睡后运动能力显著提高。
图3
总之，我们在考虑『今天中午应该健身还是午睡』的时候，要看人，看这个人昨晚和过去一段时间内夜间的总体睡眠质量、总体睡眠充足程度。
三、中午健身应该参考基因和健康状况
睡眠的能力取决于基因，主流的教材已经表明，基因不只是传宗接代的工具，人依靠基因来活着，人依靠基因来进行新陈代谢。
基因/表达方面的差异，造成了在睡眠方面的广泛的个体差异：有些人仅需要5个多小时的睡眠就精力充沛，有些人需要8-9小时，还有些人更多。撒切尔夫人就属于天生的短睡眠者，据说每天只睡4个小时精力充沛[81] [82]。
类似的还有我认识某个亲戚的母亲，63岁了，每天精力充沛，只睡3-4小时左右，白天从不困，也从不午睡。她从不运动，居然能在63岁突然心血来潮（被退休阿姨鼓动）去跑步，上来就可以在未经训练的情况下轻松跑完半马。她退休后，她的工作分给了4个人做，那4个人都喊累，单位领导很赏识她，希望退休返聘……
但这主要是基因决定的，羡慕不来。
研究者从上世纪30年代起就通过双胞胎研究发现睡眠的基因决定性[83] [84]，这涉及多个时钟基因[85] [86] [87] [88]。有两项目较大的研究[89] [90]分别搜集了4.7万人和44.6万人的数据，发现人类有多个基因位点与睡眠时间有关：比如褪黑素受体基因rs-4753426和rs-7942988。
人类的睡眠时间因人而异，呈正态分布[91]，大多数人睡7-8小时左右每晚。
图4
所以，对于某些基因型、不需要夜间睡那么多、白天也精力充沛的人来说，中午健身基本上没问题；但是对于那些睡眠不足的人来说，中午健身可能不是个好的选择。
此外，全球范围内肥胖的流行与睡眠时间缩短的趋势吻合[92] [93]。往轻了说，睡眠不足会通过多种方式导致肥胖[94] [95] [96] [97]：
- 减少身体活动/疲劳/久坐/嗜睡[98]；
- 减少静息能量消耗[99][100][101][102][103]；
- 降低体温/减少产热减少能量支出[104][105]；
- 促进食欲激素ghrelin的分泌[106][107][108]；
- 抑制瘦素分泌[109][110][111][112][113][114]；
- 抑制脂肪燃烧[115]等；
往重了说，睡眠不足会促进肥胖并发症发生[116] [117]，包括癌症[118]、心肌梗死[119]、冠心病[120]、二型糖尿病[121]、抑郁症（自杀）[122]等，大幅度提高死亡风险[123]。保证睡眠（如）对上述所有健康隐患都有抵抗作用，所以，到底中午是睡觉还是健身，应当综合考虑个人的各方面情况。
（也包括吃午饭的时间和吃法，正常饭后2-3小时内不适合剧烈运动，这是常识就不说了）。
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