Today今天

Purpose: Movement patterns are now grooved from Phase 1 — shift the stimulus toward heavier loads and fewer reps to convert that base into strength and hypertrophy.经过第一阶段，动作模式已趋于熟练——将刺激转向更大负荷、更少次数。

Theory basis: Issurin's "transmutation" block — converting a volume base into the specific adaptation you want; Sims' heavy-load protocol (3–5 sets of 6 or fewer reps) for activating satellite cells that regenerate more slowly post-menopause.

Purpose: Let the fatigue accumulated across Weeks 1–4 dissipate so the adaptations (strength, muscle) can actually consolidate. Not a wasted week — this is when training stress converts into real progress.

Theory basis: Standard across every periodization model — Issurin's "realization" concept, Wendler's mandatory deload week, Helms' 4–6 week deload cadence — matches wiki_program_design's own rule: "deload weeks... are when the body consolidates the adaptations built during the preceding weeks." Refined by Sims: reduce volume but preserve intensity where possible.

Sims' deload nuance: if a lift feels good, keep one set near your normal working weight for 3–4 reps rather than dropping intensity across the board — "reduce volume, preserve intensity" matters more short-term than a uniformly lighter week. Optional, not required.

Purpose: Introduce new exercise variations before starting the next block, preventing the plateau of doing the same movements indefinitely — while giving you a natural point to retest against your Week 1 baseline (see the training log's Assessment & Checkpoints tab).

Theory basis: Coach Yang's central warning — "if what you've been doing for years stops producing results, don't do more of it, change what you do" — combined with Cavaliere's "change variation every 4–6 weeks to prevent adaptation."

Corrected 2026-07-12 — swim is Tuesday and Thursday (not one weekday, as an earlier version had it), Saturday is a firm 60 min, and Monday is now a firm 30-min stretching session (Coach Joyce's routine, rotating focus upper body → lower body → neck & shoulders) rather than optional rest, since Thursday is now a swim day. Also now written into intake/june_goals.md.2026-07-12更新——游泳安排在周二和周四（而非此前版本中的"工作日任选一天"），周六固定为60分钟，周一现为固定30分钟拉伸训练（Joyce教练的拉伸routine，重点部位在上半身→下半身→颈肩之间轮换），不再是可选休息（因周四现为游泳日）。已同步更新至intake/june_goals.md。

This matches your non-negotiable floor (≥2 strength, ≥3 cardio, ≥1 stretch/recovery) and your actual swim/bike routine from june_goals.md every week of the block — the phases add progression on top (mainly to strength load and the deload week), they don't override these day assignments.这符合june_goals.md中的最低要求以及你实际的游泳/骑行安排——各阶段只是在此基础上叠加渐进结构（主要体现在力量训练负荷和减量周），并不会改变具体日期安排。

Corrected 2026-07-12: swimming is Tuesday AND Thursday (not "one weekday"), Saturday is set at a firm 60 min, and Monday is now a firm 30-min stretching session (Coach Joyce's routine, rotating focus) instead of rest, since Thursday is now a swim day. See the schedule-pattern note under Part 3's Weekly Skeleton for the full reasoning.2026-07-12更新：游泳安排在周二和周四（而非"工作日任选一天"），周六固定为60分钟，周一现为固定30分钟拉伸训练（Joyce教练的拉伸routine，重点部位轮换），不再是休息日，因周四现为游泳日。完整说明见第3部分"每周骨架"下方的日程模式说明。

Weekly swim volume, for reference: Tue 30 + Thu 30 + Sat 60 = 120 min/week dedicated Zone 2 — see Part 4's Zone 2 Protocol for what this number means against your actual cholesterol/ApoB targets, and why Sunday's bike ride doesn't substitute for it.每周游泳总量参考：周二30分钟+周四30分钟+周六60分钟=每周120分钟专项Zone 2训练——具体这一数字相对于你实际的胆固醇/ApoB目标意味着什么，以及为何周日骑行无法替代这部分训练量，详见第4部分"Zone 2方案"。

⚠️ = Updated 2026-07-24: Sunday's bike ride no longer needs a blanket shortening — the refined understanding is that moderate-effort riding at normal duration is fine, and the specific thing to avoid is sustained hard climbing beyond ~45 min (see Active Flags above). The swim durations are not scaled by this flag — the watch item there is breaststroke volume specifically, not swimming in general.⚠️ = 2026-07-24更新： 周日骑行不再需要一律缩短——目前的理解是中等强度、正常时长的骑行没有问题，需要避免的是持续45分钟以上的高强度爬坡（见上方"重要提示"）。游泳时长不受此项影响——该项目关注的是蛙泳量本身，而非游泳这项运动整体。

Why this program exists, in your own words (added 2026-07-12):本计划存在的原因，用你自己的话说（2026-07-12添加）：

"Structured, purposeful training instead of just play. Play is good, but I also want some purpose for training.""比起单纯的玩乐，我想要结构化、有目的的训练。玩乐本身很好，但我也想让训练有明确的目的。"

For 25–40 years, "just play" — hiking, biking, whatever felt fun — was enough on its own. It stopped being enough in your 50s, not because play stopped mattering, but because it stopped being sufficient by itself.过去25至40年间，"单纯地玩"——徒步、骑行，凭兴趣去做——本身就足够了。到了50多岁，这不再足够，并非因为玩乐不再重要，而是因为它本身已不足以支撑一切。

This program doesn't replace play (Sunday's rides are still play, and still valuable) — it adds the structure that makes the rest of your life's physical demands sustainable.本计划并非要取代玩乐（周日的骑行依然是玩乐，依然有价值）——而是在此基础上增加结构，让你生活中其余的身体需求变得可持续。

Injury Protocol — Screen Every Session Against This First / 损伤方案——每次训练前先据此筛查

Ordered by current acuity, updated 2026-07-09. See intake/june_injuries.md for full status notes.

Improving ≠ cleared: rotator cuff restrictions stay in place even though it's improving — relax only when you say so, ideally backed by a PT/doctor check.

Zone 2 Cardio — Full Protocol / Zone 2 有氧——完整方案

Why this matters most right now: your April medical exam flagged elevated total cholesterol (264 mg/dL), LDL (150 mg/dL), ApoB, and early carotid intima irregularity. june_profile.md names Zone 2 cardio 150+ min/week as "one of the most effective lifestyle interventions" for exactly this profile — this isn't just the fat-loss lever, it's cardiovascular risk management.

Why moderate intensity specifically, not just "more cardio" (added 2026-07-12): research directly comparing intensities found both moderate and vigorous exercise reduce total cholesterol and triglycerides, but only moderate-intensity exercise reliably raises HDL, and separately, moderate intensity specifically drops LDL ~7% and ApoB ~5%.

Why this matters for you: your HDL and triglycerides are already excellent — your actual problem markers are LDL and ApoB, the two that respond preferentially to moderate intensity.

What this means for Sunday's ride: it's genuinely valuable (VO2max, power, total cholesterol/triglycerides, plus it's the thing you love), but it does not substitute for dedicated Zone 2 minutes — they're pulling different levers on your bloodwork.

Source: Moderate- and High-Intensity Exercise Improves Lipoprotein Profile (JAHA).

Weekly Zone 2 volume, current vs. target: Tue 30 + Thu 30 + Sat 60 = 120 min/week, dedicated and sustained.

For context, the WHO/ACSM general floor is 150 min/week; the more clinically-specific ACSM guidance for dyslipidemia (your situation) is 30–60 min/day of moderate-to-vigorous activity, roughly 210–420 min/week.

120 min/week is real, meaningful progress and a realistic current target — not a number to panic about being short on. If LDL/ApoB haven't moved enough after a few months at this volume, the next lever is more Zone 2 minutes, not more intensity.

Does daily walking count? Only if it's brisk enough to actually reach 124–134 bpm sustained. Your own logged casual walk (30 min, avg HR 82 bpm, "Easy 2/10") is nowhere near that — it's closer to Zone 1, valuable for NEAT and joint health but not adding to your Zone 2 total. This matches Coach Yang's point already in this knowledge base: walking is NEAT, not training, unless the pace is genuinely brisk.

Target heart rate: 124–134 bpm — corrected 2026-07-12 from an earlier 99–115 bpm estimate.

Why it changed: the old number used the generic age formula (220−age=164 max HR). This one uses the Karvonen (Heart Rate Reserve) method with a max HR (~168) refined from your actual observed heart rates (including hitting 171 bpm during a hard ride) — both a more accurate method and a match for what your Apple Watch independently calculated.

Primary gauge is still the talk test (full sentences OK, singing not OK) and RPE 4–5/10 — menopause-related autonomic shifts can make watch HR readings unreliable, so trust how you feel if it disagrees with the number.

Your actual modality pattern (corrected 2026-07-12): swimming is your primary cardio — 30 min on both Tuesday and Thursday, plus a firm 60-min swim on Saturday — with a summer Sunday bike ride rounding out the week. This isn't generic "pick any modality" rotation advice, it's your established real routine.你实际的训练方式模式（2026-07-12更新）：游泳是你的主要有氧训练——周二和周四各进行30分钟游泳，周六固定进行60分钟长时间游泳，夏季周日的骑行为一周画上句号。这不是泛泛的"任选方式轮换"建议，而是你已确立的实际训练安排。

Swim Protocol / 游泳方案: every swim (weekday or Saturday) follows the same structure:

• Warm-up (5–8 min): on deck, arm circles + shoulder rolls (large, slow, 10× each direction — shoulders are the prime mover in swimming, so this matters more than usual for the left rotator cuff), ankle circles, torso rotations; then 2–5 min very easy in-water laps as a ramp before the main set.热身（5–8分钟）： 岸上进行手臂环绕+肩部环绕（大幅度、缓慢，每个方向10次——游泳时肩部是主要发力部位，对左肩旋转肌袖尤其重要）、踝关节环绕、躯干旋转；随后2–5分钟非常轻松的入水热身圈。
• Main set: Zone 2 — RPE 4–5/10, gauged by whether you can say a full sentence at the wall without gasping (HR 124–134 bpm if your tracker reads underwater). For anything past ~40 min, break into blocks (e.g. 12–15 min each) with 1–2 min easy float/rest between, rather than one unbroken swim.主训练： Zone 2——主观体力感觉4–5/10，以扶墙时能否说出完整句子而不喘气为判断依据（若手表可在水下读取心率，目标124–134次/分）。超过约40分钟时，分成若干组（如每组12–15分钟），组间休息1–2分钟，而非一次游完。
• Cool-down (5–10 min): 3–5 min very easy swim/float, then out of the pool: standard static stretch (hamstring gentle on the left side, calf, doorway chest opener below shoulder height, modified overhead lat/tricep stretch). Now an actual part of your routine as of 2026-07-12 — you weren't doing this before and are starting it going forward.放松（5–10分钟）： 3–5分钟非常轻松的游泳/漂浮，随后上岸进行标准静态拉伸（左侧腘绳肌轻柔拉伸、小腿、肩以下高度的门框式胸部拉伸、改良版过头背阔肌/肱三头肌拉伸）。2026-07-12起正式纳入常规训练——此前并未执行，现开始坚持。
• Not scaled by the hamstring/sciatic flag: unlike cycling, swimming doesn't involve sustained loaded hip flexion, so the Active-Flags-driven duration/break scaling below applies to your Sunday bike ride, not to either swim day.不受腘绳肌/坐骨神经关注项影响： 与骑行不同，游泳不涉及持续的负重髋屈曲，因此下方Active Flags相关的时长/休息调整仅适用于周日骑行，不适用于游泳日。

Stroke choice — updated 2026-07-12, now accounting for BOTH injuries, not just the shoulder:
- Butterfly → shoulder. USMS's own rotator-cuff guidance: breaststroke loads the shoulder least, butterfly is specifically the hardest on it ("repetitive internal and external rotation tends to cause more pain"). You do ~3 controlled sets of butterfly per session and rotate rather than swim it continuously — that's already good self-management, not something to change, just something to keep doing consciously.
- Breaststroke → hamstring/hip, newly flagged. This one was missing from the plan until now. The breaststroke kick's whip-like motion puts real rotational stress through the hip/groin/hamstring — research found ~43% of breaststroke swimmers were unable to train the stroke at some point due to groin injury, and tight hamstrings specifically increase stress through the kick. Given your hamstring is the more acute of your two injuries right now, treat breaststroke the same way you already treat butterfly — controlled sets, not continuous, stop if anything pulls.
- Freestyle and backstroke stress neither problem area — and that's already the bulk of your actual volume, which is exactly right. No change needed there, just good to know it's not an accident that it feels fine.

Sources: How Should I Manage My Rotator Cuff Pain? (USMS) · Lower Limb Injuries in Breaststroke Swimmers (Central Coast Physio) · Hip Adductor Injury in Competitive Swimmers (PubMed)

Rehab exercises — Rotator Cuff (sourced from Huberman + Cavaliere, added 2026-07-12):
1. Banded external rotation, elbow at side — 2×15 (already in your Wed/Fri strength days)
2. Side-lying external rotation — 2×15 (already in your Friday day)
3. Face pulls (new) — cable or band, pull toward your face with elbows high, targets rear delts/scapular stabilizers — 2×15, can be added to either strength day or done standalone
4. Scapular wall slides (new) — back against a wall, arms in a "goal post" position, slide up/down maintaining contact — 2×10, builds the scapular control everything else depends on
Reference: Exercises for Preventing Shoulder Pain — Jeff Cavaliere & Dr. Andrew Huberman. Stop any of these immediately if painful during execution — none should hurt to do.

Hamstring Tendinopathy Protocol — Staged Loading (added 2026-07-24) / 腘绳肌肌腱病方案——分阶段负荷训练（2026-07-24新增）

Replaces the previous generic hamstring rehab list. Working hypothesis is proximal hamstring tendinopathy (PHT) — see the Active Flags entry above for the full aggravating/easing pattern and the still-unconfirmed-diagnosis caveat. Full source detail: raw_sources/science/rm_proximal_hamstring_tendinopathy.md (Goom, Malliaras et al., JOSPT 2016) and raw_sources/experts/expert_hamstring_tendinopathy_rehab.md (E3 Rehab / Chris Johnson, PT).

Pain rule for all of the below: keep pain at or below ~4–5/10 during the exercise; feeling slightly worse immediately after is normal, not a red flag; the next day is what matters — if clearly worse than baseline, scale back volume/intensity next session rather than pushing through.

Isometric holds (Phase 1) — used as a warm-up before Wed/Fri strength sessions, or any time symptoms flare: double-leg glute bridge hold, progressing toward single-leg as tolerated — 2–3 sets, 30–45 second holds, ~7/10 effort, 2 min rest between sets.

Heavy-slow-resistance progression (Phase 2) — woven into the existing Wed/Fri strength days, not a separate session:
- Hip extension (already your Hip Thrust exercise): progress double-leg → single-leg → single-leg with added load over time, 3×10–15/side. This exercise now deliberately serves double duty — hypertrophy (Priority 1) and tendon rehab (Priority 3).
- Knee flexion: light lying hamstring curl, progressing double-leg eccentric → double-leg full rep → single-leg eccentric → single-leg full rep, roughly 3×8–12. Nordic hamstring curls still not yet — revisit once meaningfully past ~60% recovered.
- Hip hinge (most tendon-specific — builds walking tolerance): long-lever bridge (double-leg feet-elevated → eccentric single-leg lower → single-leg), then a graded return to single-leg RDL (bodyweight → lightly weighted), 3×6–10/side with a controlled 2–3 second lowering phase. This is the category most directly responsible for rebuilding tolerance for walking and the stretched-hip-flexion position generally — introduce it gradually and only once hip thrust and hamstring curl progressions feel solid.

Not needed for your goals: the plyometric/energy-storage phase (jumps, bounds) that this protocol includes for return-to-running populations — skip it, since your goals are walking, cycling, and swimming, not running or sprinting.

Timeline: published guidance describes 3–6 months of consistent loading for meaningful, durable improvement; given your ~3–4 year history, expect the longer end of that range. Progress is typically non-linear — occasional flares are a normal part of the process, not a sign it isn't working.

Same rule as always: aggressive stretching delays recovery — the no-loaded-hamstring-stretch rule stays. Source for the original rehab framing: Hamstring Strain Injury Rehabilitation (PMC) — kept here as a secondary reference since it addresses muscle-belly strain rather than tendinopathy specifically.

Path toward your 45–60 min (eventually 1 hr) goal — deliberately conservative for now (updated 2026-07-12):

The goal: you've named wanting to build toward longer sessions eventually, both for volume and because you used to swim with a masters team pre-COVID.

Current decision: stay at 30 min on Tue/Thu for now — you're still recovering (self-rated ~70–75% shoulder, ~60% hamstring), and you'd rather set an achievable bar than force progress before your body's ready, schedule-wise and physically. If a weekday swim naturally extends to 45 min because it feels right that day, fine — but it's not the target yet, and there's no pressure to force it.

If you want more volume without extending swim duration: adding a short indoor bike ride is a reasonable option you mentioned — indoor cycling still involves seated hip flexion, so the same hamstring awareness applies, but at a controllable, adjustable effort.

When you do decide to extend swim duration: the actual technique (from real coaching guidance) is layering in short, easy interval segments rather than just extending continuous pace — see below.

Sunday bike "harder effort" day: Coach Yang is explicit that HIIT burns glycogen, not fat — moderate Zone 2 is the actual fat-burning zone. So Sunday isn't a prescribed sprint-interval day; terrain-driven effort spikes are fine and expected. Once your base is reconfirmed solid, Sims' 10–30 second sprint intervals become a reasonable addition after this block.

Hamstring/sciatic watch item — refined 2026-07-24: the aggravating factor on the bike is specifically sustained hard climbing beyond ~45 min, not cycling in general — normal-duration, moderate-effort rides are fine. If a ride includes a long hard climb, break it up or cap it below ~45 min; stop and walk it in if pain/numbness/tingling appears at any point, regardless of how long you've been riding.

Scope: applies to your Sunday bike ride in every phase. This does not apply to either swim day (breaststroke volume is the swim-specific watch item — see Swim Protocol above).

Balance & Proprioception Protocol / 平衡与本体感觉方案

Why: Attia calls stability "the most underinvested pillar" in most recreational programs. Fall injury rates for women are 40–60% higher than men of the same age.

Scheduling note (updated 2026-07-12): Monday is now a firm 30-min stretching session (Coach Joyce's routine, see Part 2), not an open slot — so there's no dedicated weekday slot for this progression ladder either.

The floor is still covered: the ≥1 stretch/recovery session/week requirement is met by Monday's session plus the warm-up/cool-down bookends on every other session.

Treat this ladder as optional bonus work — for whenever you have extra time (e.g., tacked onto a strength day's cool-down), not a scheduled slot.

Progression ladder (advance one rung when the current level feels stable):
1. Single-leg stand holding a counter, 3×20–30s/side
2. Unsupported single-leg stand, tandem (heel-to-toe) stance
3. Eyes-closed standing, 2–3 sec, building duration
4. Dynamic: heel-to-toe walk, step-overs, slow controlled lunges, Tai Chi-style weight shifts

Injury screen: monitor both knees during any single-leg/stepping work — no sharp pain. Keep arms at/below shoulder height during any balance-with-reach drills.

Mobility & Stretching Protocol / 灵活性与拉伸方案

Uses the "5+5 rule" from wiki_mobility_flexibility.md — dynamic before, static after, every session in this block:

• Before (5 min): ankle circles → leg swings → hip circles → cat-cow → arm circles/shoulder rolls (at/below shoulder height) → torso rotations → march in place.
• After (5 min, building per phase table): hip flexor lunge, hamstring stretch (gentle, left side), calf stretch, doorway chest opener (below shoulder height), overhead lat/tricep stretch (modified, elbow below shoulder height).

Recovery Scaffolding / 恢复保障

• Rest days: ACSM recommends 1–2 full rest days/week during heavier phases — Monday is your anchor; the Intensity phase (Weeks 3–4) is where a second lighter day matters most if fatigue builds.
• Sleep: your goals file targets in bed by 10pm, up by 7am. wiki_recovery_sleep backs this with the 7–9 hour evidence-based target — sleep architecture changes after 50, but the need doesn't shrink.
• Heat as adjunct (optional): Rhonda Patrick's heat-shock-protein research suggests post-exercise sauna/heat exposure may reduce DOMS — evidence is from immobilization/animal models, not this population directly, so treat as low-risk optional, not required.

Nutrition Anchor (brief — not a full diet plan) / 营养锚点

At ~59.4 kg (April medical-exam weight — resolve against the baseline weigh-in in the training log's Assessment & Checkpoints tab), 1.6 g/kg ≈ ~95 g/day, distributed across meals (25–40 g/meal).

(Assessment & Checkpoints moved to intake/june_training_log.md — 2026-07-17, see its "Assessment & Checkpoints" tab. The plan states when/what gets measured; the log is where results actually get recorded and read for trends, so it belongs there, not here.)

What this structure is called: a simplified version of block periodization — organizing training into sequential phases, each emphasizing one training quality, followed by a deliberate lower-load phase (a "deload") so the body can consolidate the adaptation before the next phase begins.
所采用的是简化版的板块周期化（block periodization）。

Where it comes from: Structured periodization was first formalized by Soviet sports scientist Leonid Matveyev in the 1960s, organizing an athletic season into phases of varying volume and intensity. Vladimir Issurin later refined this in the 1980s–2000s into "block periodization" specifically — concentrating training stress on one or two qualities at a time (accumulation → transmutation → realization) rather than blending everything simultaneously.结构化周期化训练最早由苏联运动科学家马特维耶夫在1960年代系统化，伊苏林在1980–2000年代进一步发展为"板块周期化"。

Real, practicing coaches who use a version of this today:
- Jim Wendler (5/3/1) — a 4-week block: 3 weeks of progressively heavier lifting building toward a top set, then a mandatory deload week. One of the most widely used strength templates in gyms worldwide for over a decade.
- Dr. Mike Israetel (Renaissance Periodization, PhD Sport Physiology) — coaches everyday lifters and competitive athletes through a "mesocycle" model: accumulate volume until near-fatigue, deload, then repeat with fresh exercise variations. The closest real-world analog to the block built for you.
- Eric Helms (3D Muscle Journey, co-author of "The Muscle and Strength Pyramid") — natural bodybuilding coach who treats a deload every 4–6 weeks of hard training as standard practice, not optional.
- Already inside this knowledge base, without being named "periodization": Cavaliere's "change exercise variation every 4–6 weeks" and Sims' "when deloading, reduce volume but preserve intensity" describe pieces of this exact model.

Honest calibration — this is not "the one best theory": research on whether structured periodization actually outperforms simple, consistent progressive overload is genuinely mixed for non-competitive exercisers. wiki_program_design.md says this directly: "Beginners do not need complex periodization... a simple linear approach works effectively for 6–12 months." The real, evidence-backed reasons this structure is worth using for you specifically are narrower than "it's scientifically superior":

1. Built-in deloads reduce injury risk in a program that has to work around 5 active injury areas simultaneously — not optional given your situation.
2. Planned exercise-variation changes prevent the plateau Coach Yang describes without you having to guess when to switch.
3. A visible endpoint (~2026-08-23) gives you a natural checkpoint to reassess against — useful given the ≤8-week cutting-phase cap.针对结构化周期化是否真的优于简单持续的渐进超负荷，现有研究对非竞技训练者而言结论并不一致。这一结构对你个人而言真正具有循证支持的理由是：内置减量周降低受伤风险；计划性动作更换预防平台期；明确的结束节点提供自然复盘时机。

• No wiki entry is yet specifically tagged for rotator-cuff-safe or sciatica-safe exercise selection — the Injury Protocol table is built from intake/june_injuries.md, cross-checked against general principles in wiki_strength_training_women50plus.md, wiki_core_posture.md, and wiki_mobility_flexibility.md.知识库中尚无专门针对"旋转肌袖安全动作"或"坐骨神经安全动作"标签的条目。
• No wiki file covers swimming-specific rotator-cuff modification (stroke selection, hand entry angle) — the Fri 07-10 guidance extrapolates from the land-based "no overhead pressing" rule.没有条目涉及游泳时的旋转肌袖调整。
• The periodization theory in Part 6 (Matveyev, Issurin, Wendler, Israetel, Helms) is general training-science knowledge, not yet captured in any raw_sources/ file — wiki_program_design.md mentions periodization only in general terms. Worth adding a raw_sources/experts/expert_periodization.md source file if this framing proves useful going forward, so future programs can cite it the same way they cite Sims or Attia.Part 6中的周期化理论属于通用训练科学知识，目前尚未被本知识库任何raw_sources/文件收录。若未来证明有用，建议新增专门的来源文件。
• The Load/Rest columns added 2026-07-16 use general RPE/RIR autoregulation convention (compound lifts 60–90s rest, isolation/stability work 30–45s rest) and the wiki's existing 60–85% 1RM ranges (wiki_strength_training_women50plus.md, wiki_muscle_mass_sarcopenia.md) — no wiki entry specifically covers rest-interval-by-exercise-type, and there's no captured 1RM/working-weight baseline for her yet, hence the RPE-based "log it and progress from there" approach instead of prescribed absolute weights.2026-07-16新增的"重量/休息"栏采用通用RPE/RIR自动调节原则（复合动作休息60–90秒，孤立/稳定性动作休息30–45秒）及知识库现有的60–85% 1RM区间。知识库中尚无专门针对"按动作类型划分休息时间"的条目，且目前尚无她的1RM/训练重量基准记录，故采用RPE定重并记录进阶的方式，而非直接给出具体重量。