Prescription of resistance training for healthy populations
Prescription of resistance training for healthy populations
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DOI：
10.2165/00007256-200131140-00001
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发表时间：
2001-01-01
期刊：
影响因子：
9.8
通讯作者：
Franklin, BA
中科院分区：
文献类型：
--
作者：
Hass, CJ;Feigenbaum, MS;Franklin, BA
尽管有充分证据表明，定期体育活动对健康有保护作用，但所有年龄段的大多数人的体育活动都没有达到足以维持健康的水平。因此，一个主要的公共卫生目标是提高所有个人的集体健康和健康水平。美国运动医学学院（ACSM）和其他国际组织已经制定了由有氧、柔韧性和阻力运动训练组成的综合运动计划的指导方针。阻力训练是维持和增加瘦体重、提高肌肉力量和耐力的最有效方法。此外，越来越多的证据表明，阻力训练可以显著改善与预防慢性疾病相关的许多健康因素。当规定适当的阻力运动计划时，大多数人群可以安全地获得这些健康益处。抗阻训练方案应根据个人的需要和目标进行调整，并应包括以足够强度进行的各种练习，以促进肌肉力量和耐力的发展和维持，以及瘦体重。对于所有年龄的健康参与者，每周应进行2至3次涉及主要肌肉群的至少1组8至10组运动（多关节和单关节）。更技术性和高级的训练，包括周期性的多组训练方案和/或高级练习，可能更适合那些目标是最大限度地增加力量和瘦体重的个人。然而，现有的文献支持本文中概述的指导方针，适用于所有年龄段的儿童和成人，寻求与抗阻训练相关的健康和健身益处。
Although there are well documented protective health benefits conferred by regular physical activity, most individuals of all ages are not physically active at a level for sufficient maintenance of health. Consequently, a major public health goal is to improve the collective health and fitness levels of all individuals. The American College of Sports Medicine (ACSM) and other international organisations have established guidelines for comprehensive exercise programmes composed of aerobic, flexibility and resistance-exercise training. Resistance training is the most effective method available for maintaining and increasing lean body mass and improving muscular strength and endurance.Furthermore, there is an increasing amount of evidence suggesting that resistance training may significantly improve many health factors associated with the prevention of chronic diseases. These health benefits can be safely obtained by most segments of the population when prescribed appropriate resistance-exercise programmes. Resistance-training programmes should be tailored to meet the needs and goals of the individual and should incorporate a variety of exercises performed at a sufficient intensity to enhance the development and maintenance of muscular strength and endurance, and lean body mass. A minimum of 1 set of 8 to 10 exercises (multi-joint and single joint) that involve the major muscle groups should be performed 2 to 3 times a week for healthy participants of all ages. More technical and advanced training including periodised multiple set regimens and/or advanced exercises may be more appropriate for individuals whose goals include maximum gains in strength and lean body mass. However, the existing literature supports the guidelines as outlined in this paper for children and adults of all ages seeking, the health and fitness benefits associated with resistance training.