Department of Medical Sciences and Health Systems Management, Institute for Nutritional Sciences and Physiology, University for Health Sciences, Medical Informatics and Technology, Hall in Tirol, Austria.
Ann N Y Acad Sci. 2013 Apr;1281(1):141-59. doi: 10.1111/j.1749-6632.2012.06785.x. Epub 2012 Nov 21.
Biological aging is typically associated with a progressive increase in body fat mass and a loss of lean body mass. Owing to the metabolic consequences of reduced muscle mass, it is understood that normal aging and/or decreased physical activity may lead to a higher prevalence of metabolic disorders. Lifestyle modification, specifically changes in diet, physical activity, and exercise, is considered the cornerstone of obesity management. However, for most overweight people it is difficult to lose weight permanently through diet or exercise. Thus, prevention of weight gain is thought to be more effective than weight loss in reducing obesity rates. A key question is whether physical activity can extenuate age-related weight gain and promote metabolic health in adults. Current guidelines suggest that adults should accumulate about 60 minutes of moderate-intensity physical activity daily to prevent unhealthy weight gain. Because evidence suggests that resistance training may promote a negative energy balance and may change body fat distribution, it is possible that an increase in muscle mass after resistance training may be a key mediator leading to better metabolic control.
生物衰老通常与体脂肪量的逐渐增加和瘦体重的减少有关。由于肌肉量减少带来的代谢后果，人们明白正常衰老和/或体力活动减少可能会导致代谢紊乱更为普遍。生活方式的改变，特别是饮食、体力活动和锻炼的改变，被认为是肥胖管理的基石。然而，对于大多数超重的人来说，通过饮食或运动来永久性地减肥是很困难的。因此，预防体重增加被认为比减肥更能有效降低肥胖率。一个关键问题是，体力活动是否可以减轻与年龄相关的体重增加并促进成年人的代谢健康。目前的指南建议成年人每天应积累约 60 分钟的中等强度体力活动，以防止不健康的体重增加。由于有证据表明，阻力训练可能会促进负的能量平衡，并可能改变体脂肪分布，因此，在阻力训练后增加肌肉量可能是导致更好的代谢控制的关键因素。
