哈佛医学院:中老年人力量训练的八项注意

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强健的肌肉对身体健康至关重要。力量训练(strength training)是一种保持肌肉健康最有效的方法。但是用错误的方式进行肌肉强化运动可能弊大于利。以下是哈佛医学院总结出的“八项注意”(中英对照),可以帮助你在运动中免于受伤并保证你的训练计划正常顺利进行。
 

1. 一定要适当热身和适当冷静下来。  

Always warm up and cool down properly.
 

2. 使用恰当的方式以避免受伤并获得最大收益。你可以通过一个课程或与一个认证的专业人员一对一学习正确的方式。  

Use proper form to avoid injuries and maximize gains. You can learn good form through a class or one-on-one sessions with a certified exercise professional.
 

3. 举重或推重时呼气;在你缓慢释重时吸气。千万不要在紧张用力时屏住呼吸。这种行为叫做Valsalva招式,可以让你的血压暂时大大提升,对患有心血管疾病的人来说极具风险。  

Breathe out when you are lifting or pushing; breathe in as you slowly release the load or weight. Never hold your breath while straining. This action, called the Valsalva maneuver, can temporarily raise your blood pressure considerably and can be risky for people with cardiovascular disease.
 

4. 当你伸直双腿和双臂时,不要紧锁关节,一定要让膝盖和肘部稍微弯曲。  

Don't lock your joints; always leave a slight bend in your knees and elbows when straightening out your legs and arms.
 

5. 不要太急于求成,这样会因运动时间过长或选择太多的重量而伤害到自己。记住,在力量训练之间至少让肌肉休息48小时,这一点很重要的。

Don't be so eager to see results that you risk hurting yourself by exercising too long or choosing too much weight. And remember that it's important to rest muscles for at least 48 hours between strength training sessions.
 

6. 如果你病了,康复后给自己放一两天假。如果你病了一段时间,当你第一次恢复锻炼时,可能需要使用较轻的重量或较少的阻力。  

If you've been sick, give yourself one or two days off after recovering. If you were ill for a while, you may need to use lighter weights or less resistance when you first resume exercising.
 

7. 做力量训练时不应该引起疼痛。如果一次运动或动作引起明显的疼痛,要停下来!在进行一项运动时,坚持一种感觉舒服的动作范围。随着时间的推移,试着逐渐扩大这个范围。

Strength training exercises should not cause pain while you are doing them. If an exercise or movement causes significant pain, stop doing it! When performing an exercise, stick with
a range of motion that feels comfortable. Over time, try to gradually extend that range.
 

8. 要倾听你的身体。如果你不能完成一系列的运动或运动环节,锻炼时无法说话,一次运动后感到晕眩,白天感到疲惫,或一次锻炼后感到关节疼痛,你应该减少运动量。  

Listen to your body and cut back if you aren't able to finish a series of exercises or an exercise session, can't talk while exercising, feel faint after a session, feel tired during the day, or suffer joint aches and pains after a session.
 
参考:
https://www.health.harvard.edu/promotions/harvard-health-publications/strength-and-power-training?utm_source=delivra&utm_medium=email&utm_campaign=HB20181011-StrengthOA&utm_id=1074735&dlv-ga-memberid=50657637&mid=50657637&ml=1074735
白水之鱼 发表评论于
回复 '来也匆匆London' 的评论 : : 谢谢医务工作者赞赏。
来也匆匆London 发表评论于
全是有科学依据的建议:)
白水之鱼 发表评论于
回复 'springdale' 的评论 : 偏激了吧,能否举两个例子?
白水之鱼 发表评论于
回复 'lucia17' 的评论 : 谢谢赞。
springdale 发表评论于
哈佛医学院,各式各样谎言的制造基地。
lucia17 发表评论于
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