acsm在1998年的力量训练建议

jacky

In the ACSM’s 1998 position stand, “The recommended quantity and quality of exercise for developing and   maintaining
cardiorespiratory and muscular fitness, and flexibility in
healthy adults,” the initial standard was set for a RT pro-gram with the performance of one set of 8–12 repetitions
for 8–10 exercises, including one exercise for all major
muscle groups; and 10–15 repetitions for older and more
frail persons (1). This initial program has been shown
to be effective in previously untrained individuals for
improving muscular fitness during the first 3–4 months
of training.



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