美国运动医学学会发布抗阻训练指南 推荐健康成年人渐进式训练

美国运动医学学会发布了一份更新的证据综述，汇总了137项系统评价涉及超过30000名参与者的研究数据，阐明了抗阻训练对健康成年人肌肉功能和肥大的影响1。与不运动的对照组相比，抗阻训练显著改善了肌肉力量、肌肉肥大、耐力、收缩速度、步态速度、平衡和多项身体功能1。

根据该综述的研究发现，不同的训练目标需要采用针对性的处方参数1。若要增强肌肉力量，需要采用举重负荷不低于最大力量的80%、维持完整关节活动范围、每周不少于2次的频率，以及在训练课程早期开始实施，每次2-3组1。实现肌肉肥大则需要更高的训练量，即每周不少于10组，同时结合离心超载训练1。力量增强的处方包括中等负荷（最大力量的30%-70%）、相对较低的训练量（不超过每组24次重复）、奥林匹克式举重以及快速向心阶段的力量训练1。

该综述还指出，训练至肌肉疲劳、所用设备类型、运动复杂性、组结构、张力维持时间、血流限制和周期化等因素对训练效果没有显现一致性影响1。基于这些证据，美国运动医学学会建议健康成年人进行渐进式抗阻训练，涉及所有主要肌肉群，频率为每周至少2次，以此改善肌肉功能、大小和身体表现1。

The American College of Sports Medicine has released an updated evidence review synthesizing 137 systematic reviews involving more than 30,000 participants on the effects of resistance training prescription on muscle function and hypertrophy in healthy adults 1. The analysis demonstrates that resistance training produces significant improvements in muscle strength, muscle hypertrophy, power, endurance, contraction speed, gait speed, balance, and multiple measures of physical function compared with no exercise 1.

To optimize muscle strength gains, the evidence indicates that healthy adults should perform lifting at 80% or greater of one-repetition maximum with full range of motion, completing 2–3 sets per training session at least twice per week starting early in a training program 1. Muscle hypertrophy requires a higher training volume of at least 10 sets per week combined with eccentric overload 1. Power development necessitates moderate loading between 30–70% of one-repetition maximum, low-to-moderate training volume of up to 24 repetitions per set, Olympic-style weightlifting movements, and rapid concentric phases 1.

The review identifies several training variables that showed no consistent impact on outcomes, including training to muscular fatigue, equipment type, exercise complexity, set structure, time under tension, blood flow restriction, and periodization 1. Based on these findings, the College recommends that healthy adults engage in progressive resistance training involving all major muscle groups performed at least twice weekly 1.