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为生命而跑—马拉松越野跑中的科学

近两年马拉松、乃至越野跑比赛如火如荼,很多并不跑步的人感到不理解,有些媒体撰文将其归结为城市新晋中产阶级释放压力的渠道。2012年《自然》杂志发表的文章《为生命而跑》(Run for your life),从进化的角度阐述了人体与跑步的关系。其实,现代人类在城市的钢筋水泥中禁锢得太久,从自然中进化而来的基因反而被压抑了??梢运?,有那么多人热爱越野跑,是天性使然。爱燃烧编译了这篇论章的主要内容,供大家参考。

131226-runforlife

从1896年开始举办的现代奥运会是展现人类身体潜能的盛宴,运动员们经年累月地训练,就为在自己参赛的项目上一展身手。但是,在运动精英不断挑战运动极限的同时,我们被各种现代病困扰,比如肥胖、糖尿病以及其他各种生理、心理问题。

2010年,本文的两位作者就当今运动员精英化和困扰大众的现代疾病等问题进行了深入思考,并最终梳理成文。Noakes 是一位运动科学家,他曾参加过70多场马拉松和超级马拉松比赛。他提出,人类在跑动时的散热能力举世无双,即使在缺水的时候也能维持功效,正是这种能力促使人类从生活在树上的灵长类进化成今天的样子。Spedding 是一位药理学家,他曾研究过压力和精神疾病有关的问题。同时,他也是一位颇具实力的跑者,在40年的时间里跑量超过10万公里。他的弟弟 Charlie 是英国马拉松记录保持者,1984年洛杉矶奥运会马拉松项目的铜牌获得者。

人类经过数百万年的演化,从树上下来成为直立行走的现代人,同时获得了超强的运动能力。简单来说,我们可以奔跑。在直立行走的早期,人类主要在骨骼结构上产生了显著变化,同时脑结构也飞速发展,这些变化让人类可以通过进行心智和身体锻炼来维持脑部的健康。运动不仅可以锻炼肌肉,还可以刺激大脑,通过一种特殊的途径增加神经结的数量。

“如今,大部分人都不需要亲自动手捕猎为生,锻炼因此不再是生活中不可或缺的一部分。于是,现代疾病接踵而来?!?/p>

简而言之,锻炼不仅能让我们保持身体健康,它更根植于我们从祖先继承下来的基因之中。不锻炼,我们就有患上肥胖症和糖尿病的风险,甚至危害到大脑。

出汗与散热

现代人类的祖先——猿类的身体构造更适合生活在树上,而不是在开阔地带进行狩猎活动。在过去的数百万年里,地球环境发生了显著的变化,非洲的生态环境从大片的森林变成草原。我们的祖先生活在不断衰退的森林边缘,也渐渐脱离了森林和树木的依赖。大约两百万年前,他们进化出了能够直立行走乃至奔跑所需的骨骼结构——部分原因是他们需要进行持续数小时的捕猎活动。

一百多万年前,没有先进的武器,人类手头只有石头和粗糙磨制的棍棒。耐力就是最好的武器。捕猎者要比猎物坚持得更久,我们逐渐变得能一次行走奔跑很长的距离,不断地驱赶猎物。四足的动物不能在高速奔跑的同时大口喘气,因此不能有效地散热。最终,人类捕猎者把猎物逼到极限倒地,这时再动手就可以用简单的工具捕获大型动物。

(花边新闻:《为羊群“报仇” 肯尼亚村民徒步追捕猎豹》

人类之所以能够有效地散热,是因为我们的体毛较少,并且可以通过呼吸和流汗以每小时3升的速度蒸发水分来带走热量,这比单纯靠大口喘气来交换热量要高效得多。如果捕猎活动持续三小时——约是一场马拉松的时间——一个人可以减少10%的体重而不会产生副作用。

奔跑的同时,在这几个小时的时间里,捕猎者还要规划捕猎路线以持续追随猎物,和同伴交流以协同合作来把捕猎目标和群体分隔。借此,在一个相对较短的时期里,我们祖先的骨骼、大脑、空间想象能力、协同合作能力以及身体散热系统都有了显著的发展,让他们变得可以应付各种不同的情况。他们进化出更长的腿,更短的脚趾,更长的跟腱,更宽的肩部和更强壮的臀部肌肉,这一切都是为了更好地奔跑。

而且,我们的祖先很可能拥有更好的新陈代谢能力,这个指标以最大摄氧量(VO2max)来衡量。我们是唯一能够持续长时间奔跑的灵长类动物。

我们的新陈代谢系统的核心依然是为运动而准备的,尽管在日常生活中不再需要每个人亲自动手捕猎。例如,长时间的狩猎活动让人类进化出在缺少补给的情况下最大限度保存体内盐分和水分能力。

在这些关键的进化过程中,无论从心理还是生理的角度来看,一种叫做“脑源性神经营养因子(BDNF)”的蛋白质起到了关键的作用。在运动的时候,这种蛋白的数量增加,并且能够起到改善大脑的功效。

尽管有其他研究认为大脑的进化受到更多复杂因素的共同影响,我们依然可以从各种文学作品中看到这种一般性的说法,坚持运动可以从各个方面受益。有些研究认为锻炼能起到抗抑郁的效果,至少可以缓解沮丧感,甚至可以延缓阿兹海默(老年痴呆)的病症:实验表明锻炼能够增加脑部海马组织的容量。

生命在于锻炼

上述这些对于大脑的益处源自BDNF蛋白。首先,锻炼可以提升体内BDNF的含量,其中包含来自神经肌肉连接处产生后进入血液循环的部分。在肌肉中,BDNF可以加速蛋白质合成和脂肪代谢,这也正是锻炼的目的。缺乏BDNF的小白鼠出现了肥胖的症状,而且BDNF的含量和二型糖尿病的发病呈现负相关。

在脑部,BDNF能够增强神经链接,而且对记忆的形成有重要的作用。BDNF同样出现在下丘脑,这个部位控制着身体的内稳态。BDNF还帮助大脑生成线粒体——细胞的能源中心,来更高效地利用氧气。这和人体提高最大摄氧量(VO2max)的能力很类似。

捕猎时,人类需要为大脑提供充足的能量,提高BDNF含量可以帮助大脑增加海马组织和前额皮质的容量——这协区域是大脑负责空间想象力、进行决策、控制情感和行动的部分。BDNF在前额皮质起到了关键的作用。很容易想到,在那些涉及精神问题和阿兹海默症的病例中,BDNF的含量出现了不同程度的下降。总而言之,锻炼可以增加大脑关键部位的BDNF含量,从而提高人体的生理和心理机能。

当然,并非所有的健康问题都源自BDNF。目前来看,肥胖症和糖尿病也有其他很多复杂的致病原因。其中很重要一点是我们今天的饮食结构和祖先们吃的东西大不一样,这会导致肥胖,并且可能抵消掉日常运动的功效。

缺乏锻炼可能会导致身体出现长期、广泛的损伤,再不注重饮食的话情况会更糟。进行一些简单的锻炼就可以保持生理和心理健康。日常锻炼并不用花费大家多少时间,但是如果平时忽略锻炼的话,则可能会付出十分昂贵的代价。

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