美国运动医学会抗阻力训练指南（2011年版）

jacky

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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