抗阻力练习对中老年人体质健康影响研究述评

Overview of researches on the effect of resistive exercises on the physical health of middle-aged and elderly people

中老年健身的一般性指导原则是采用“长距离、慢速耐力运动”锻炼方案以达到促进心肺系统功能改善,从而达到健身的目的。然而,越来越多的研究证实:抗阻力练习不仅对肌肉-骨骼肌系统机能的保持有显著效果(这对预防骨质疏松、腰背部疼痛以及其他功能障碍有积极效果),还对胰岛素抵抗、静息代谢率、葡萄糖代谢、血压、身体脂肪以及肠胃功能等机能的维持有积极作用(这些因素与肥胖症、心脏病、癌症的发病率有关)。抗阻力练习应该作为疾病预防、体质改善的核心内容,而不是次要的或外围性手段。

General principle for guiding middle-aged and elderly people to do physical exercises is to adopt the ＂long distance and low speed endurance exercising＂ plan to improve the functions of the cardiopulmonary system, thus achieving the goal of physical exercising. However, more and more researches have demonstrated that resistive exercises not only have a significant effect on maintaining the functions of the muscle-skeletal muscle system （which has a positive effect on preventing osteoporosis, lumbago, backache and other functional disorders）, but also play a positive role in maintaining functions such as insulin resistance, rest metabolic rate, glucose metabolism, blood pressure, body fat and gastrointestinal functions （which are related to the incidence of obesity, heart disease and cancer）. Resistive exercises should be considered as the core content in disease prevention and constitution improvement, but not as a secondary or peripheral means.