Southampton Solent University, East Park Terrace, Southampton, UK.
Faculdade de Educação Física e Dança, Universidade Federal de Goias, Goiânia, Brazil.
Exp Gerontol. 2017 Dec 1;99:80-86. doi: 10.1016/j.exger.2017.09.012. Epub 2017 Sep 28.
A plethora of research has supported the numerous health benefits of resistance training as we age, including positive relationships between muscular strength, muscle mass and reduced all-cause mortality. As such, resistance training has been referred to as medicine. However, participation and adherence remains low, with time constraints and perceived difficulty often cited as barriers to resistance training. With this in mind, we aimed to summarise the benefits which might be obtained as a product of a minimal dose approach. In this sense, participation in resistance training might serve as a prophylactic to delay or prevent the onset of biological aging. A short review of studies reporting considerable health benefits resulting from low volume resistance training participation is presented, specifically considering the training time, frequency, intensity of effort, and exercises performed. Research supports the considerable physiological and psychological health benefits from resistance training and suggests that these can be obtained using a minimal dose approach (e.g. ≤60min, 2d-wk), using uncomplicated equipment/methods (e.g. weight stack machines). Our hope is that discussion of these specific recommendations, and provision of an example minimal dose workout, will promote resistance training participation by persons who might otherwise have not engaged. We also encourage medical professionals to use this information to prescribe resistance exercise like a drug whilst having an awareness of the health benefits and uncomplicated methods.
大量研究支持了抗阻训练在老年人群中的诸多健康益处，包括肌肉力量、肌肉质量与全因死亡率降低之间的积极关系。因此，抗阻训练被称为“良药”。然而，参与度和坚持度仍然较低，时间限制和感知难度通常被认为是抗阻训练的障碍。考虑到这一点，我们旨在总结最小剂量方法可能带来的益处。从这个意义上讲，参与抗阻训练可以作为一种预防措施，延缓或预防生物衰老的发生。本文简要回顾了一些报告称，低负荷抗阻训练参与可带来显著健康益处的研究，具体考虑了训练时间、频率、努力强度和所进行的练习。研究支持抗阻训练可带来相当大的生理和心理健康益处，并表明可以采用最小剂量方法（例如，≤60 分钟，每周 2 天），使用简单的设备/方法（例如，重量器械）获得这些益处。我们希望，讨论这些具体建议并提供一个最小剂量锻炼示例，将促使那些可能不参与抗阻训练的人参与其中。我们还鼓励医疗专业人员将这种信息用于开具抗阻运动处方，就像开药物处方一样，同时要意识到其健康益处和简单方法。
