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首页> 外文期刊>Current sports medicine reports. >Resistance training is medicine: effects of strength training on health.
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Resistance training is medicine: effects of strength training on health.

机译：抵抗训练是医学：力量训练对健康的影响。

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摘要

Inactive adults experience a 3% to 8% loss of muscle mass per decade, accompanied by resting metabolic rate reduction and fat accumulation. Ten weeks of resistance training may increase lean weight by 1.4 kg, increase resting metabolic rate by 7%, and reduce fat weight by 1.8 kg. Benefits of resistance training include improved physical performance, movement control, walking speed, functional independence, cognitive abilities, and self-esteem. Resistance training may assist prevention and management of type 2 diabetes by decreasing visceral fat, reducing HbA1c, increasing the density of glucose transporter type 4, and improving insulin sensitivity. Resistance training may enhance cardiovascular health, by reducing resting blood pressure, decreasing low-density lipoprotein cholesterol and triglycerides, and increasing high-density lipoprotein cholesterol. Resistance training may promote bone development, with studies showing 1% to 3% increase in bone mineral density. Resistance training may be effective for reducing low back pain and easing discomfort associated with arthritis and fibromyalgia and has been shown to reverse specific aging factors in skeletal muscle.
机译：不活跃的成年人每十年会经历3％至8％的肌肉质量下降，伴随着静息代谢率降低和脂肪堆积。十周的抵抗力训练可以使瘦体重增加1.4公斤，使静息代谢率增加7％，并减少脂肪重量1.8公斤。阻力训练的好处包括改善体能，运动控制，步行速度，功能独立性，认知能力和自尊心。抵抗训练可以通过减少内脏脂肪，减少HbA1c，增加4型葡萄糖转运蛋白的密度和改善胰岛素敏感性来帮助2型糖尿病的预防和控制。抵抗训练可通过降低静息血压，降低低密度脂蛋白胆固醇和甘油三酸酯以及增加高密度脂蛋白胆固醇来增强心血管健康。阻力训练可以促进骨骼发育，研究表明骨骼矿物质密度增加了1％至3％。抵抗训练可能有效减轻与关节炎和纤维肌痛有关的腰痛并减轻不适感，并且已被证明可以逆转骨骼肌中的特定衰老因子。

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