抗阻力训练的好处

jacky

• It builds muscle strength and tone. Humans lose 5 pounds of muscle every decade after age 30.
  
  1）增加肌肉力量和塑形。人们30岁后平均每十年减少5磅肌肉。

• The number of muscle fibers declines with age. From age 30 to age 70 we can lose more than 25% of the type 2 muscle fibers in our bodies (type 2 fibers are our strength fibers). Resistance exercise can slow down or even reverse the aging process by building muscle mass and strength.
  
  2）肌纤维数量会随着年龄的增长而减少。从30岁到70岁我们将流失25%以上的2型肌纤维，抗阻力训练可以减缓肌肉质量和数目的流失（甚至增加）。
• It's been shown to build bone. Osteoporosis, a condition of accelerated bone mineral loss which leads to fractures, can be a crippling disease, particularly in women (although men get it, too), and research on resistance exercise suggests that it can build bone even in the elderly.
  3）强壮骨骼，预防骨质疏松，骨质疏松会导致骨折而导致严重后果，特别是女性，研究表明抗阻力训练可以强壮骨骼，老年人也同样受益
  
• There is some evidence that resistance exercise helps lower moderately high blood pressure.
  
  4）一些证据表明抗阻力训练可以适度降低高血压。
• More strength can lead to fewer falls in the elderly.
• 5）力量的增强可以预防老年人的摔倒。
  
  

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• It's never too late to start. In one study of elderly men and women (mean age 87) who lifted weights three times per week for 10 weeks, strength increased a whopping 113%! The improvement in strength enabled the elderly participants to also walk faster (12% faster than before the study), climb 28% more stairs, and it even caused the muscles in their thighs to increase by more than 2.5%.
  

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