抗阻力训练: 1)成年人应该使用各种练习和器材训练每块大肌肉群每周2-3天。 2)很轻或轻强度对于老年人和之前久坐不动的成年人开始运动最适合。 3)每个练习2-4组可以帮助成年人改善力量和爆发力 4)对于每个练习,8-12次重复可以提高力量和爆发力,10-15次重复对于中老年人开始运动时提高力量,15-20次重复可以提高肌肉耐力。 5)抗阻力训练间应该最少间隔48小时。
Resistance Exercise - Adults should train each major muscle group two or three days each week using a variety of exercises and equipment.
- Very light or light intensity is best for older persons or previously sedentary adults starting exercise.
- Two to four sets of each exercise will help adults improve strength and power.
- For each exercise, 8-12 repetitions improve strength and power, 10-15 repetitions improve strength in middle-age and older persons starting exercise, and 15-20 repetitions improve muscular endurance.
- Adults should wait at least 48 hours between resistance training sessions.
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