ACSM 1995年的力量训练指南

jacky

虽然比较早的指南     但是对于现在还是或多或少有价值的
Recommendations for Resistance Training Exercise (ACSM 1995)

Perform a minimum of 8 to 10 exercises that train the major muscle groups

• Workouts should not be too long.
  
  • Programs longer than one hour are associated with higher dropout rates.
    
• (Choose more compound, or multi-joint exercises which involve more muscles with fewer exercises)
  
• Perform one set of 8 to 12 repetitions to the point of volitional fatigue
  
  • More sets may elicit slightly greater strength gains but additional improvement is relatively small
  • Perform exercises at least 2 days per week
    
  • More frequent training may elicit slightly greater strength gains but additional improvement is relatively small.
    
    • (Progress is made during the recuperation between workouts)
      
• Adhere as closely to the specific exercise techniques
  
  • Perform exercises through a full range of motion
    
  • Elderly trainees should perform the exercises in the maximum range of motion that does not elicit pain or discomfort
    
• Perform exercises in a controlled manner
• Maintain a normal breathing pattern
• If possible, exercise with a training partner
  
  • Partners can provide feedback, assistance, and motivation
    

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