新选组
跑友纳闷：常年跑步，“体质检测”却刚及格，如何破解偏科弱项？_我的网站
一 |
前几天，有一个跑友去国民体质监测中心进行体质监测，给出的结果是——刚过及格线！他很纳闷：他每周跑步5次，每次10公里，风雨无阻，不应该是优秀吗？怎么会刚刚及格呢？答案很扎心，太偏科了！跑步特长跑步确实是极佳的有氧运动，它能高效提升心肺耐力，燃烧脂肪，提升腿部力量。
On the evening of August 12 at the National Centre for the Performing Arts in Beijing, the Yale Whiffenpoofs finished their scheduled program before returning to the stage for an encore featuring three Chinese songs: the traditional folk tune "Jasmine Flower," the popular hit "The Brightest Star in the Night Sky" and "Let the World Be Filled with Love."
The singers' carefully rehearsed Chinese was soon joined by voices from the auditorium, turning the encore into a chorus shared across the hall.
The moment brought a longer journey into focus. More than four decades after the Whiffenpoofs first toured China in 1985, the current ensemble spent 15 days traveling to nine destinations across the country in March and April before returning to Beijing in August.
Founded in 1909, the Whiffenpoofs are the oldest collegiate a cappella group in the US. Each year, 14 Yale students are selected for the student-run ensemble, which performs more than 200 concerts across six continents.
Over its 117-year history, the group has counted among its members songwriter and composer Cole Porter, former US senator Prescott Bush and actor Ron Livingston.
Most of the current members are not music majors. They study subjects ranging from history and global affairs to chemistry, biomedical engineering, neuroscience and economics, but set aside a year to place music at the center of their lives.
Across concert halls, university campuses and villages, the young singers encountered people and places that could not be reduced to distant headlines or images on a screen.
Their journey was not simply about mastering unfamiliar lyrics. It was also about what could begin once the singing stopped and conversation began.
For Zhang Yixiao, a 22-year-old Beijing native and the group's assistant musical director, one of those melodies carried a particularly personal memory.
Long before he left for Yale University, Zhang sang with the renowned Beijing Philharmonic Choir, founded by conductor Yang Hongnian. He also performed on the same stage during the annual August Chorus Festival.
"The Brightest Star in the Night Sky" was also a song he had grown up with - one that used to play over the loudspeakers while he and his classmates ran laps in middle school. Years later, he taught it to his American teammates and listened as a Beijing audience sang it back to them.
During the China tour, Zhang, who studies global affairs and economics at Yale, also helped his fellow singers cross a less familiar musical boundary. He selected the Chinese songs, explained their meanings and helped the group with pronunciation. The pieces were arranged by members of the ensemble.
He chose songs from different ends of China's musical landscape: "The Brightest Star in the Night Sky" represented a contemporary memory shared by many young Chinese people; "Jasmine Flower" introduced the group to one of the country's most recognizable traditional melodies.
The work was shared by Eunice Oh, the first woman to serve as musical director in the Whiffenpoofs' history. Together, Oh and Zhang led the group through the process of learning the Chinese repertoire.
Hearing the Beijing audience join in gave that work an immediate payoff. "I really loved being able to sing with the audience," Oh told the Global Times. "It was very heartwarming."
Getting there required some work. "I think it's a little bit difficult, just because it's so different from the sounds we make in English," Oh said. Zhang taught the group not only how to pronounce the words but also what the lyrics meant. The process was nevertheless enjoyable, and "definitely worth the effort we put in," she said.
The response was often immediate. At performances across China, those in the audience who knew the words sang along.
"That was when we could feel the power of music transcending language divides," Zhang said. "No matter where we come from, or whether an ocean lies between us, we share a love of music and a love of life."
Other songs opened different conversations. After the group performed "Midnight Train to Georgia," a few people in the audience approached the singers to ask about a dance sequence in the number. The answer led to discussions of Hollywood and American popular culture. Chinese students, in turn, introduced Peking Opera and traditional instruments including the pipa, suona and guzheng.
The songs gave the two groups something concrete to ask each other about.
Echoes across time
The Whiffenpoofs' China tour this year was built around a piece of the group's own history.
In 1985, at the invitation of the Chinese People's Association for Friendship with Foreign Countries, the Whiffenpoofs made their first trip to China, performing in Beijing, Nanjing and Guangzhou. Parts of the journey were later preserved in the short documentary Perfect Harmony: The Whiffenpoofs in China.
They arrived in a country still in the early years of reform and opening-up, when even Coca-Cola was a novelty for many Chinese people, and so was the sight of a group of young American visitors.
The "Whiffs" climbed the Great Wall, spoke with Chinese university students, stopped to watch elderly residents practice tai chi, and sang in the open air at the Temple of Heaven.
"Just as they had sung at the Temple of Heaven, we sang the same song again in the same place," Zhang said.
The reprise linked the two tours, while the rest of the itinerary showed how much more geographically varied the 2026 journey had become.
The new route extended well beyond major cities. In Zhaoxing Dong Village, Southwest China's Guizhou Province, the group performed with local choirs and listened to the Grand song of the Dong ethnic group, a polyphonic tradition performed without a conductor or instrumental accompaniment. The encounter brought together two distinct a cappella traditions.
Passed down orally within Dong communities, the tradition includes imitative songs that reproduce sounds from the natural world, particularly animal calls. It was inscribed on UNESCO's Representative List of the Intangible Cultural Heritage of Humanity in 2009.
Zhang said stops such as Zhaoxing and Zhangjiajie gave his fellow singers a view of "a more diverse and different China."
The contrast between major cities and smaller villages became one of Oh's strongest impressions. "Being able to see the diversity that China has to offer, from these big cities to smaller villages, was incredible," Oh said. "I think it is a place unlike any other place I've been in my life and in my travels," she said.
Beyond the stage
Exchanges with Chinese students ran through both visits. During the March tour and the group's return to Beijing in August, the Whiffenpoofs visited universities, performed with student choirs and talked with peers close to their own age.
"Although we grew up in very different countries, the fact that we can all stand together and sing a song really brought us together," Oh said. "Music is a way to connect people."
Yet the connection did not end with the performance. Conversations with Chinese students gave the visitors access to the ordinary details of lives that rarely appear in international headlines.
"It's a very cool way to understand how people similar to our age have been experiencing their lives, and to share that with one another, and just learn about their culture and traditions and background in a way that is very different from just looking on social media or looking in a history textbook," Oh said.
Chinese students described the exchange in similarly concrete terms. Pan Lutong, a Nankai University student who performed with the Whiffenpoofs, said it was her first opportunity to work closely with a choir from an overseas university.
Outside rehearsals, the students also visited Tianjin's Ancient Culture Street together.
"This kind of exchange between students gave us a valuable friendship," Pan said.
The encounters continued in Beijing. On August 10, shortly after arriving in the city, the Whiffenpoofs rehearsed "The Brightest Star in the Night Sky" with the Beijing Wuzi University Riparian Choir.
"Through music, students from China and the US formed friendships and gained new cultural perspectives and musical experiences," a representative of the Riparian Choir told the Global Times.
The August 12 concert was the final performance of the group's year together. Two weeks later, Zhang said, the members would return to Yale, resume their studies and leave the road to another generation of Whiffenpoofs.
That work may continue after the tour. "This experience has shown me the importance and meaning of cultural exchange and face-to-face interaction," Zhang said. "I hope to continue working in this field in the future."
。这毋庸置疑，每一个坚持奔跑的人，这几个方面都很强！但这些强项，只是体质监测“全科考试”里的其中几项，并没有包含全部！国民体质监测中心测的不是“单项”，而是身体的各个方面。所以，这个跑友测的结果，心肺耐力、腿部力量、体脂率都是满分！但，他的握力、背力，还有身体的爆发力都不是太强。还有最差的是身体的平衡力和柔韧性，都处于不及格的水平。
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二 |
On the evening of August 12 at the National Centre for the Performing Arts in Beijing, the Yale Whiffenpoofs finished their scheduled program before returning to the stage for an encore featuring three Chinese songs: the traditional folk tune "Jasmine Flower," the popular hit "The Brightest Star in the Night Sky" and "Let the World Be Filled with Love."
The singers' carefully rehearsed Chinese was soon joined by voices from the auditorium, turning the encore into a chorus shared across the hall.
The moment brought a longer journey into focus. More than four decades after the Whiffenpoofs first toured China in 1985, the current ensemble spent 15 days traveling to nine destinations across the country in March and April before returning to Beijing in August.
Founded in 1909, the Whiffenpoofs are the oldest collegiate a cappella group in the US. Each year, 14 Yale students are selected for the student-run ensemble, which performs more than 200 concerts across six continents.
Over its 117-year history, the group has counted among its members songwriter and composer Cole Porter, former US senator Prescott Bush and actor Ron Livingston.
Most of the current members are not music majors. They study subjects ranging from history and global affairs to chemistry, biomedical engineering, neuroscience and economics, but set aside a year to place music at the center of their lives.
Across concert halls, university campuses and villages, the young singers encountered people and places that could not be reduced to distant headlines or images on a screen.
Their journey was not simply about mastering unfamiliar lyrics. It was also about what could begin once the singing stopped and conversation began.
For Zhang Yixiao, a 22-year-old Beijing native and the group's assistant musical director, one of those melodies carried a particularly personal memory.
Long before he left for Yale University, Zhang sang with the renowned Beijing Philharmonic Choir, founded by conductor Yang Hongnian. He also performed on the same stage during the annual August Chorus Festival.
"The Brightest Star in the Night Sky" was also a song he had grown up with - one that used to play over the loudspeakers while he and his classmates ran laps in middle school. Years later, he taught it to his American teammates and listened as a Beijing audience sang it back to them.
During the China tour, Zhang, who studies global affairs and economics at Yale, also helped his fellow singers cross a less familiar musical boundary. He selected the Chinese songs, explained their meanings and helped the group with pronunciation. The pieces were arranged by members of the ensemble.
He chose songs from different ends of China's musical landscape: "The Brightest Star in the Night Sky" represented a contemporary memory shared by many young Chinese people; "Jasmine Flower" introduced the group to one of the country's most recognizable traditional melodies.
The work was shared by Eunice Oh, the first woman to serve as musical director in the Whiffenpoofs' history. Together, Oh and Zhang led the group through the process of learning the Chinese repertoire.
Hearing the Beijing audience join in gave that work an immediate payoff. "I really loved being able to sing with the audience," Oh told the Global Times. "It was very heartwarming."
Getting there required some work. "I think it's a little bit difficult, just because it's so different from the sounds we make in English," Oh said. Zhang taught the group not only how to pronounce the words but also what the lyrics meant. The process was nevertheless enjoyable, and "definitely worth the effort we put in," she said.
The response was often immediate. At performances across China, those in the audience who knew the words sang along.
"That was when we could feel the power of music transcending language divides," Zhang said. "No matter where we come from, or whether an ocean lies between us, we share a love of music and a love of life."
Other songs opened different conversations. After the group performed "Midnight Train to Georgia," a few people in the audience approached the singers to ask about a dance sequence in the number. The answer led to discussions of Hollywood and American popular culture. Chinese students, in turn, introduced Peking Opera and traditional instruments including the pipa, suona and guzheng.
The songs gave the two groups something concrete to ask each other about.
Echoes across time
The Whiffenpoofs' China tour this year was built around a piece of the group's own history.
In 1985, at the invitation of the Chinese People's Association for Friendship with Foreign Countries, the Whiffenpoofs made their first trip to China, performing in Beijing, Nanjing and Guangzhou. Parts of the journey were later preserved in the short documentary Perfect Harmony: The Whiffenpoofs in China.
They arrived in a country still in the early years of reform and opening-up, when even Coca-Cola was a novelty for many Chinese people, and so was the sight of a group of young American visitors.
The "Whiffs" climbed the Great Wall, spoke with Chinese university students, stopped to watch elderly residents practice tai chi, and sang in the open air at the Temple of Heaven.
"Just as they had sung at the Temple of Heaven, we sang the same song again in the same place," Zhang said.
The reprise linked the two tours, while the rest of the itinerary showed how much more geographically varied the 2026 journey had become.
The new route extended well beyond major cities. In Zhaoxing Dong Village, Southwest China's Guizhou Province, the group performed with local choirs and listened to the Grand song of the Dong ethnic group, a polyphonic tradition performed without a conductor or instrumental accompaniment. The encounter brought together two distinct a cappella traditions.
Passed down orally within Dong communities, the tradition includes imitative songs that reproduce sounds from the natural world, particularly animal calls. It was inscribed on UNESCO's Representative List of the Intangible Cultural Heritage of Humanity in 2009.
Zhang said stops such as Zhaoxing and Zhangjiajie gave his fellow singers a view of "a more diverse and different China."
The contrast between major cities and smaller villages became one of Oh's strongest impressions. "Being able to see the diversity that China has to offer, from these big cities to smaller villages, was incredible," Oh said. "I think it is a place unlike any other place I've been in my life and in my travels," she said.
Beyond the stage
Exchanges with Chinese students ran through both visits. During the March tour and the group's return to Beijing in August, the Whiffenpoofs visited universities, performed with student choirs and talked with peers close to their own age.
"Although we grew up in very different countries, the fact that we can all stand together and sing a song really brought us together," Oh said. "Music is a way to connect people."
Yet the connection did not end with the performance. Conversations with Chinese students gave the visitors access to the ordinary details of lives that rarely appear in international headlines.
"It's a very cool way to understand how people similar to our age have been experiencing their lives, and to share that with one another, and just learn about their culture and traditions and background in a way that is very different from just looking on social media or looking in a history textbook," Oh said.
Chinese students described the exchange in similarly concrete terms. Pan Lutong, a Nankai University student who performed with the Whiffenpoofs, said it was her first opportunity to work closely with a choir from an overseas university.
Outside rehearsals, the students also visited Tianjin's Ancient Culture Street together.
"This kind of exchange between students gave us a valuable friendship," Pan said.
The encounters continued in Beijing. On August 10, shortly after arriving in the city, the Whiffenpoofs rehearsed "The Brightest Star in the Night Sky" with the Beijing Wuzi University Riparian Choir.
"Through music, students from China and the US formed friendships and gained new cultural perspectives and musical experiences," a representative of the Riparian Choir told the Global Times.
The August 12 concert was the final performance of the group's year together. Two weeks later, Zhang said, the members would return to Yale, resume their studies and leave the road to another generation of Whiffenpoofs.
That work may continue after the tour. "This experience has shown me the importance and meaning of cultural exchange and face-to-face interaction," Zhang said. "I hope to continue working in this field in the future."
。这毋庸置疑，每一个坚持奔跑的人，这几个方面都很强！但这些强项，只是体质监测“全科考试”里的其中几项，并没有包含全部！国民体质监测中心测的不是“单项”，而是身体的各个方面。所以，这个跑友测的结果，心肺耐力、腿部力量、体脂率都是满分！但，他的握力、背力，还有身体的爆发力都不是太强。还有最差的是身体的平衡力和柔韧性，都处于不及格的水平。
三 |
因此，最后得出的综合分值是刚刚及格。偏科很多其实，不单单是跑友，“偏科”的人很多很多！经常做单一运动的人，综合体质评分往往低于运动种类丰富的人。跑步爱好者很多都属于：纯有氧偏科型。
四 | 心肺功能很强大，跑个十公里不带喘气的。但一测握力，手无缚鸡之力；一做“坐位体前屈”，手指离脚尖还有一巴掌远。
另外一种是：力量偏科型。
五 | 这些人大部分都是健身房里的大块头，卧推深蹲一把好手，全身的力量很强。但让他跑个800米，脸憋得通红，心率飙上天。
六 | 这类人肌肉发达，但心肺耐力是短板，日常容易感觉“气不够用”。
还有一种偏科是：拉伸偏科型。这些大部分都是瑜伽达人，柔韧性让人羡慕。但缺乏力量和心肺训练，稍微干点体力活就累得不行，属于“软而不强”。
七 | 破解之道作为一个跑步爱好者，偏科不怕，在运动中，稍微加两项内容即可。
八 | 一方面，增加力量训练。每周加1次核心力量训练，比如：平板支撑、卷腹，同时也可以穿插一些上肢力量训练，比如推举，硬拉等。跑友穿插力量训练，不单弥补了体质的短板，其实也是有助于跑步运动的。另一方面，增加拉伸训练。其实也没有必要专门去练瑜伽，每次跑步结束后，专门抽出10—20分钟时间做一下身体的全面拉伸即可。不仅可以提升身体的柔韧性，还能避免跑步受伤，何乐而不为？其实，很多跑友做得都很好，不仅坚持跑步，还刻意去追求身体的全面发展。比如，有些跑友还会穿插一些其他运动，比如骑车、游泳、球类、瑜伽等等，都是非常好的运动习惯。
九 | 我们身边的跑友，在体质监测中得满分的，比比皆是。写在最后坚持常年跑步，是一件了不起的事。
十 | 这说明你已经战胜了懒惰，拥有了自律和毅力。这一点，确实值得骄傲。但，单一运动只能解决单一问题，健康需要全面投资。因此，在坚持跑步的同时，要记得加上“力量训练”和“拉伸训练”哟！真正的好身体，是全能，而不是偏科。更不用说，在养成跑步爱好的基础上，再加上“力量训练”和“拉伸训练”，并不是难事。
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Published on:18:31:41