Department of Kinesiology, College of Human Sciences, Iowa State University, 103B Forker Building, 534 Wallace Road, Ames, IA, 50011, USA.
Brigham and Women's Hospital, Harvard Medical School, 900 Commonwealth Avenue East, Boston, MA, 02215, USA.
Curr Cardiol Rep. 2023 Nov;25(11):1573-1580. doi: 10.1007/s11886-023-01976-6. Epub 2023 Oct 14.
Although there is extensive research on how much aerobic exercise to prescribe in order to reduce the risks of cardiovascular disease (CVD) and premature mortality, there is limited research on how much resistance exercise to prescribe. This review is to help fill important gaps in knowledge on effective minimum dose, beneficial optimum dose, and safe maximum dose of resistance exercise for CVD prevention and longevity.
In contrast to aerobic exercise where "some is good, more is better," recent observational studies suggested a J-shaped relation where more time in resistance exercise was associated with lower CVD risk and mortality only up to 40-60 min/week, beyond which risk reductions attenuated or even disappeared. While it remains unclear, postulated mechanisms that may underlie the higher CVD risk and mortality with higher resistance exercise doses include increased arterial stiffness and chronic inflammation. Current observational data suggest that "more may not be better" for dose-response relations of resistance exercise with CVD and mortality; however, this requires confirmation, especially from randomized controlled trials that directly test and compare multiple doses of resistance exercise. Until these data exist, it is prudent to recommend small doses of resistance exercise for cardiovascular health and longevity.
目的综述：尽管有大量研究探讨了为降低心血管疾病（CVD）和过早死亡风险而应规定的有氧运动强度，但针对抗阻运动应规定多大强度的研究却很有限。本综述旨在帮助填补有效最低剂量、有益最佳剂量和安全最大剂量的抗阻运动预防 CVD 和延长寿命方面知识的重要空白。
最新发现：与有氧运动“多则有益”不同，最近的观察性研究表明，抗阻运动时间与 CVD 风险和死亡率之间存在 J 型关系，每周运动时间超过 40-60 分钟时，风险降低作用减弱甚至消失。虽然目前尚不清楚，但可能存在的机制表明，更高的抗阻运动剂量与更高的 CVD 风险和死亡率相关，包括动脉僵硬和慢性炎症增加。目前的观察性数据表明，抗阻运动与 CVD 和死亡率之间的剂量反应关系可能是“越多不一定越好”；然而，这需要确认，特别是需要直接测试和比较多种抗阻运动剂量的随机对照试验来确认。在这些数据存在之前，建议为心血管健康和长寿推荐小剂量的抗阻运动。
