每周2次这类运动，有助于改善心血管功能
1<span style='letter-spacing: 0.578px; font-size: 16px;'>跑步、散步、骑自行车……这些活动是许多人日常锻炼的首选。然而，在这些常见的有氧运动外，还有一类运动在日常生活中往往被忽略，那就是</span><strong><span style='letter-spacing: 0.578px;font-size: 16px;'>抗阻运动（力量训练）</span></strong><span style='letter-spacing: 0.578px; font-size: 16px;'>。</span><div class="wx_rich_media_content" id="jsWxContainer"><section style='line-height: 1.6em;margin-bottom: 16px;'><span style='font-size: 16px;'></span></section><section style='line-height: 1.6em;margin-bottom: 16px;'><span style='font-size: 16px;'>日前，一项研究发现，坚持进行抗阻运动6个月，心脏功能将会有显著提升。</span></section><p style='text-align: center;'></p><section style='-webkit-tap-highlight-color: transparent; outline: 0px; font-family: "PingFang SC", system-ui, -apple-system, "system-ui", Arial, sans-serif; font-size: 16px; color: rgb(62, 62, 62); visibility: visible;'><section style='-webkit-tap-highlight-color: transparent; margin-top: 10px; margin-bottom: 10px; outline: 0px; justify-content: flex-start; display: flex; flex-flow: row; visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;min-width: 5%;height: auto;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;display: flex;width: 228px;flex-flow: column;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;z-index: 1;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;margin-bottom: -13px;outline: 0px;justify-content: flex-start;display: flex;flex-flow: row;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;min-width: 5%;height: auto;line-height: 0.5;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;text-align: center;justify-content: center;display: flex;flex-flow: row;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;padding: 2px 4px;outline: 0px;display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;background-color: rgb(226, 150, 54);min-width: 5%;height: auto;border-radius: 5px;overflow: hidden;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;text-align: justify;color: rgb(255, 255, 255);font-size: 10px;line-height: 1.2;visibility: visible;'><p style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'><strong style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'>01</strong></p></section></section></section><section style='-webkit-tap-highlight-color: transparent;outline: 0px;transform: translate3d(7px, 0px, 0px);visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;width: 0px;height: 0px;vertical-align: top;overflow: hidden;border-style: solid;border-width: 0px 0px 8px 4px;border-color: rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgb(226, 150, 54);visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;text-align: justify;visibility: visible;'><p style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'><br style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'></p></section></section></section></section></section></section></section><section style='-webkit-tap-highlight-color: transparent;outline: 0px;justify-content: flex-start;display: flex;flex-flow: row;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;min-width: 5%;height: auto;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;justify-content: flex-start;display: flex;flex-flow: row;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;padding: 4px 14px;outline: 0px;display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;background-color: rgb(29, 36, 114);min-width: 5%;height: auto;border-radius: 7px;overflow: hidden;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;text-align: justify;color: rgb(255, 255, 255);font-size: 20px;visibility: visible;'><p style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'><strong style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'>坚持抗阻运动6个月</strong></p><p style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'><strong style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'>心脏有显著变化！</strong></p></section></section></section><section style='-webkit-tap-highlight-color: transparent;outline: 0px;transform: translate3d(16px, 0px, 0px);visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;width: 0px;height: 0px;vertical-align: top;overflow: hidden;border-style: solid;border-width: 0px 0px 13px 8px;border-color: rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgb(29, 36, 114);visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;text-align: justify;visibility: visible;'><p style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'><br></p></section></section></section></section></section></section></section></section><section><section><section><section style='line-height: 1.6em;margin-bottom: 16px;'><span style='font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;letter-spacing: 0.034em;'>随着年龄增长，心脏功能会逐渐下降，心血管疾病风险也会增加。2024年刊发在《老年科学》期刊的一项研究，揭示了</span><strong><span style='text-decoration-line: underline; font-size: 16px; font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.034em; color: rgb(29, 37, 114);'>抗阻训练不仅能增强肌肉力量，还能显著改善老年女性的心脏形态和功能</span></strong><span style='font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;letter-spacing: 0.034em;'>。</span></section></section></section></section><section style='line-height: 1.6em;margin-bottom: 16px;'><span style='font-size: 16px;'>这项研究招募了82名老年女性，随机分为两组，其中一组进行了为期24周的运动训练，有专业人士进行监督。具体来看，每周3次抗阻训练（周一、周三和周五）的内容有：</span><o:p></o:p></section><section style='line-height: 1.6em;margin-bottom: 16px;'><strong><span style='font-size: 16px;'>躯干和上肢训练</span></strong><span style='font-size: 16px;'>：胸肌推举、坐姿划船、三头肌下压、斜板弯举；</span><o:p></o:p></section><section style='line-height: 1.6em;margin-bottom: 16px;'><strong><span style='font-size: 16px;'>下肢训练</span></strong><span style='font-size: 16px;'>：坐姿腿屈伸、俯卧腿弯举、坐姿负重提踵等。</span><o:p></o:p></section><p style='line-height: 1.6em;'></p><section style='line-height: 1.6em;margin-bottom: 16px;'><span style='color: rgb(136, 136, 136);'>△部分训练示意图</span></section><section style='line-height: 1.6em;margin-bottom: 16px;'><span style='font-size: 16px;'>经过24周的抗阻训练后，<strong>利用功能性超声心动图进行检测，发现抗阻训练显著改善了老年女性的心脏形态和功能</strong>。也就是说，适当的抗阻运动，能帮助你拥有一颗强健心脏。</span></section><section style='line-height: 1.6em;margin-bottom: 16px;'><span style='font-size: 16px;'>2023年《欧洲心脏杂志》刊发的一项“运动对心血管疾病的益处”研究中就提到，心梗前有运动习惯者，梗死面积较小，心梗后心功能较好；心梗后运动康复，有助于抑制左心室重构，预防左心功能下降。</span></section><section style='-webkit-tap-highlight-color: transparent; outline: 0px; font-family: "PingFang SC", system-ui, -apple-system, "system-ui", Arial, sans-serif; font-size: 16px; color: rgb(62, 62, 62); visibility: visible;'><section style='-webkit-tap-highlight-color: transparent; margin-top: 10px; margin-bottom: 10px; outline: 0px; justify-content: flex-start; display: flex; flex-flow: row; visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;min-width: 5%;height: auto;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;display: flex;width: 228px;flex-flow: column;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;z-index: 1;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;margin-bottom: -13px;outline: 0px;justify-content: flex-start;display: flex;flex-flow: row;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;min-width: 5%;height: auto;line-height: 0.5;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;text-align: center;justify-content: center;display: flex;flex-flow: row;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;padding: 2px 4px;outline: 0px;display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;background-color: rgb(226, 150, 54);min-width: 5%;height: auto;border-radius: 5px;overflow: hidden;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;text-align: justify;color: rgb(255, 255, 255);font-size: 10px;line-height: 1.2;visibility: visible;'><p style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'><strong style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'>02</strong></p></section></section></section><section style='-webkit-tap-highlight-color: transparent;outline: 0px;transform: translate3d(7px, 0px, 0px);visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;width: 0px;height: 0px;vertical-align: top;overflow: hidden;border-style: solid;border-width: 0px 0px 8px 4px;border-color: rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgb(226, 150, 54);visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;text-align: justify;visibility: visible;'><p style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'><br style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'></p></section></section></section></section></section></section></section><section style='-webkit-tap-highlight-color: transparent;outline: 0px;justify-content: flex-start;display: flex;flex-flow: row;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;min-width: 5%;height: auto;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;justify-content: flex-start;display: flex;flex-flow: row;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;padding: 4px 14px;outline: 0px;display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;background-color: rgb(29, 36, 114);min-width: 5%;height: auto;border-radius: 7px;overflow: hidden;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;text-align: justify;color: rgb(255, 255, 255);font-size: 20px;visibility: visible;'><p style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'><strong style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'><span style='letter-spacing: 0.578px;'>40岁后增加抗阻运动</span></strong></p><p style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'><strong style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'><span style='font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;letter-spacing: 0.034em;'>对心血管健康有积极影响</span></strong></p></section></section></section><section style='-webkit-tap-highlight-color: transparent;outline: 0px;transform: translate3d(16px, 0px, 0px);visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;width: 0px;height: 0px;vertical-align: top;overflow: hidden;border-style: solid;border-width: 0px 0px 13px 8px;border-color: rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgb(29, 36, 114);visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;text-align: justify;visibility: visible;'><p style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'><br></p></section></section></section></section></section></section></section></section><section data-tools="135编辑器" data-id="105273"><section><section><section><section style='line-height: 1.6em;margin-bottom: 16px;'><span style='font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;letter-spacing: 0.034em;'>适当抗阻运动除了有助于改善心脏形态和功能外，还对心血管健康有益处。值得一提的是，</span><span style='color: rgb(29, 37, 114);'><strong><span style='font-size: 16px; font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.034em; text-decoration-line: underline;'>老年人和心脏代谢风险因素升高的人群，抗阻运动为其带来的获益往往更大</span></strong></span><span style='font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;letter-spacing: 0.034em;'>。</span><br></section></section></section></section></section><section style='line-height: 1.6em;margin-bottom: 16px;'><span style='font-size: 16px; color: rgb(29, 37, 114); font-family: "PingFang SC", system-ui, -apple-system, "system-ui", Arial, sans-serif; letter-spacing: 0.544px;'>■</span><span style='font-size: 16px; color: rgb(29, 37, 114); font-family: "PingFang SC", system-ui, -apple-system, "system-ui", Arial, sans-serif; letter-spacing: 0.544px;'> <strong>改善血压</strong></span><o:p></o:p></section><section style='line-height: 1.6em;margin-bottom: 16px;'><span style='font-size: 16px;'>2023年，美国心脏协会在《循环》期刊上发表的关于抗阻运动的2023年版科学声明中介绍：</span><o:p></o:p></section><ul class="list-paddingleft-1"><li style='font-size: 16px;'><section style='line-height: 1.6em;margin-bottom: 16px;'>在年轻健康成人（≤40岁）中，抗阻运动可引起舒张压小幅但显著的降低（降低1毫米汞柱）；<o:p></o:p></section></li><li style='font-size: 16px;'><section style='line-height: 1.6em;margin-bottom: 16px;'>对于中老年健康成人（>40岁），抗阻运动可为其收缩压（降低4毫米汞柱）和舒张压（降低2毫米汞柱）带来更大幅度的降低。</section></li></ul><section style='line-height: 1.6em;margin-bottom: 16px;'><span style='font-size: 16px; color: rgb(29, 37, 114); font-family: "PingFang SC", system-ui, -apple-system, "system-ui", Arial, sans-serif; letter-spacing: 0.544px;'><span style='letter-spacing: 0.544px;'>■ </span><strong>改善血脂</strong></span><o:p></o:p></section><section style='line-height: 1.6em;margin-bottom: 16px;'><span style='font-size: 16px;'>有氧运动、抗阻运动、日常体力活动，均可对血脂水平产生积极影响。</span></section><section style='line-height: 1.6em;margin-bottom: 16px;'><span style='font-size: 16px;'>对于高血脂和高血糖患者，单纯的有氧运动可能不足以达到最佳效果。建议在有氧运动的基础上，结合抗阻运动。</span><strong><span style='font-size: 16px; text-decoration-line: underline; color: rgb(29, 37, 114);'>抗阻运动不仅有助于控制胆固醇水平，还能改善疲劳状况、缓解抑郁情绪，并增加骨密度。</span></strong></section><section style='-webkit-tap-highlight-color: transparent; outline: 0px; font-family: "PingFang SC", system-ui, -apple-system, "system-ui", Arial, sans-serif; font-size: 16px; color: rgb(62, 62, 62); visibility: visible;'><section style='-webkit-tap-highlight-color: transparent; margin-top: 10px; margin-bottom: 10px; outline: 0px; justify-content: flex-start; display: flex; flex-flow: row; visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;min-width: 5%;height: auto;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;display: flex;width: 228px;flex-flow: column;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;z-index: 1;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;margin-bottom: -13px;outline: 0px;justify-content: flex-start;display: flex;flex-flow: row;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;min-width: 5%;height: auto;line-height: 0.5;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;text-align: center;justify-content: center;display: flex;flex-flow: row;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;padding: 2px 4px;outline: 0px;display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;background-color: rgb(226, 150, 54);min-width: 5%;height: auto;border-radius: 5px;overflow: hidden;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;text-align: justify;color: rgb(255, 255, 255);font-size: 10px;line-height: 1.2;visibility: visible;'><p style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'><strong style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'>03</strong></p></section></section></section><section style='-webkit-tap-highlight-color: transparent;outline: 0px;transform: translate3d(7px, 0px, 0px);visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;width: 0px;height: 0px;vertical-align: top;overflow: hidden;border-style: solid;border-width: 0px 0px 8px 4px;border-color: rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgb(226, 150, 54);visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;text-align: justify;visibility: visible;'><p style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'><br style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'></p></section></section></section></section></section></section></section><section style='-webkit-tap-highlight-color: transparent;outline: 0px;justify-content: flex-start;display: flex;flex-flow: row;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;min-width: 5%;height: auto;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;justify-content: flex-start;display: flex;flex-flow: row;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;padding: 4px 14px;outline: 0px;display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;background-color: rgb(29, 36, 114);min-width: 5%;height: auto;border-radius: 7px;overflow: hidden;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;text-align: justify;color: rgb(255, 255, 255);font-size: 20px;visibility: visible;'><p style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'><strong style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'>每周2次抗阻运动</strong></p><p style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'><strong style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'>有助于预防心血管疾病</strong></p></section></section></section><section style='-webkit-tap-highlight-color: transparent;outline: 0px;transform: translate3d(16px, 0px, 0px);visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;width: 0px;height: 0px;vertical-align: top;overflow: hidden;border-style: solid;border-width: 0px 0px 13px 8px;border-color: rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgb(29, 36, 114);visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;text-align: justify;visibility: visible;'><p style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'><br></p></section></section></section></section></section></section></section></section><section><section><section><section style='line-height: 1.6em;margin-bottom: 16px;'><span style='font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;letter-spacing: 0.034em;'>建议抗阻运动和有氧运动结合。</span><span style='font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;letter-spacing: 0.034em;'>每周≥2次抗阻训练，可有效实现肌肉和心血管获益。</span><br></section></section></section></section><section style='line-height: 1.6em;margin-bottom: 16px;'></section><section style='line-height: 1.6em;margin-bottom: 16px;'><span style='font-size: 16px;'>北京体育大学运动人体科学学院教授邱俊强表示，大家不用把力量锻炼想得很难，许多训练在家就能做，例如：</span></section><ul class="list-paddingleft-1"><li><section style='line-height: 1.6em;margin-bottom: 16px;'><span style='font-size: 16px;'>蹲起、台阶运动或坐立运动可以锻炼腿部和臀部肌肉；</span></section></li><li><section style='line-height: 1.6em;margin-bottom: 16px;'><span style='font-size: 16px;'>墙式俯卧撑可以锻炼胸部和上肢；</span></section></li><li><section style='line-height: 1.6em;margin-bottom: 16px;'><span style='font-size: 16px;'>提踵可以锻炼腿部；</span></section></li><li><section style='line-height: 1.6em;margin-bottom: 16px;'><span style='font-size: 16px;'>利用弹力带也可以做弓箭拉伸运动和肩带拉伸锻炼背部和上肢。</span></section></li></ul><section style='line-height: 1.6em;margin-bottom: 16px;'><span style='font-size: 16px;'><span style='color: rgb(29, 37, 114); font-family: "PingFang SC", system-ui, -apple-system, "system-ui", Arial, sans-serif; letter-spacing: 0.544px;'>■</span><span style='color: rgb(29, 37, 114); font-family: "PingFang SC", system-ui, -apple-system, "system-ui", Arial, sans-serif; letter-spacing: 0.544px;'> </span></span><strong><span style='font-size: 16px; color: rgb(29, 37, 114); font-family: "PingFang SC", system-ui, -apple-system, "system-ui", Arial, sans-serif; letter-spacing: 0.544px;'>自重训练</span></strong><o:p></o:p></section><section style='line-height: 1.6em;margin-bottom: 16px;'><span style='font-size: 16px;'>使用身体自重进行运动，比如俯卧撑、引体向上、蛙跳、深蹲等，可以在家中或健身房进行，锻炼核心力量和肌肉力量。</span></section><section style='line-height: 1.6em;margin-bottom: 16px;'><span style='font-size: 16px;'><span style='color: rgb(29, 37, 114); font-family: "PingFang SC", system-ui, -apple-system, "system-ui", Arial, sans-serif; letter-spacing: 0.544px;'>■</span><span style='color: rgb(29, 37, 114); font-family: "PingFang SC", system-ui, -apple-system, "system-ui", Arial, sans-serif; letter-spacing: 0.544px;'> </span></span><strong><span style='font-size: 16px; color: rgb(29, 37, 114); font-family: "PingFang SC", system-ui, -apple-system, "system-ui", Arial, sans-serif; letter-spacing: 0.544px;'>弹力带及器械训练</span></strong><o:p></o:p></section><section style='line-height: 1.6em;margin-bottom: 16px;'><span style='font-size: 16px;'>可以用哑铃、沙袋、弹力带等方式增加外加阻力。可以在家中或健身房进行，初次可由专业教练指导，确保正确姿势和安全性。</span><o:p></o:p></section><section style='line-height: 1.6em;margin-bottom: 16px;'></section><section style='line-height: 1.6em;margin-bottom: 16px;'><span style='font-size: 16px;'><span style='color: rgb(29, 37, 114); font-family: "PingFang SC", system-ui, -apple-system, "system-ui", Arial, sans-serif; letter-spacing: 0.544px;'>■</span><span style='color: rgb(29, 37, 114); font-family: "PingFang SC", system-ui, -apple-system, "system-ui", Arial, sans-serif; letter-spacing: 0.544px;'> </span></span><strong><span style='font-size: 16px; color: rgb(29, 37, 114); font-family: "PingFang SC", system-ui, -apple-system, "system-ui", Arial, sans-serif; letter-spacing: 0.544px;'>爬楼梯锻炼</span></strong><o:p></o:p></section><section style='line-height: 1.6em;margin-bottom: 16px;'><span style='font-size: 16px;'>爬楼梯是一种低成本、便捷的运动方式，兼具有氧和抗阻的特性。它既能提升心肺功能，又能增强臀腿的肌肉力量。2023年，北京大学的研究人员在期刊《动脉粥样硬化》上发表的研究发现，<strong>与不爬楼梯的人相比，每天爬5次（一次10步）以上楼梯的人，患动脉粥样硬化性心血管疾病的风险降低约20%</strong>。</span></section><section><section><section><section style='-webkit-tap-highlight-color: transparent; outline: 0px; font-family: "PingFang SC", system-ui, -apple-system, "system-ui", Arial, sans-serif; font-size: 16px; color: rgb(62, 62, 62); visibility: visible;'><section style='-webkit-tap-highlight-color: transparent; margin-top: 10px; margin-bottom: 10px; outline: 0px; justify-content: flex-start; display: flex; flex-flow: row; visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;min-width: 5%;height: auto;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;display: flex;width: 228px;flex-flow: column;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;z-index: 1;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;margin-bottom: -13px;outline: 0px;justify-content: flex-start;display: flex;flex-flow: row;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;min-width: 5%;height: auto;line-height: 0.5;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;text-align: center;justify-content: center;display: flex;flex-flow: row;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;padding: 2px 4px;outline: 0px;display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;background-color: rgb(226, 150, 54);min-width: 5%;height: auto;border-radius: 5px;overflow: hidden;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;text-align: justify;color: rgb(255, 255, 255);font-size: 10px;line-height: 1.2;visibility: visible;'><p style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'><strong style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'>04</strong></p></section></section></section><section style='-webkit-tap-highlight-color: transparent;outline: 0px;transform: translate3d(7px, 0px, 0px);visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;width: 0px;height: 0px;vertical-align: top;overflow: hidden;border-style: solid;border-width: 0px 0px 8px 4px;border-color: rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgb(226, 150, 54);visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;text-align: justify;visibility: visible;'><p style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'><br style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'></p></section></section></section></section></section></section></section><section style='-webkit-tap-highlight-color: transparent;outline: 0px;justify-content: flex-start;display: flex;flex-flow: row;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;min-width: 5%;height: auto;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;justify-content: flex-start;display: flex;flex-flow: row;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;padding: 4px 14px;outline: 0px;display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;background-color: rgb(29, 36, 114);min-width: 5%;height: auto;border-radius: 7px;overflow: hidden;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;text-align: justify;color: rgb(255, 255, 255);font-size: 20px;visibility: visible;'><p style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'><strong style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'>做抗阻运动，注意这2点</strong></p></section></section></section><section style='-webkit-tap-highlight-color: transparent;outline: 0px;transform: translate3d(16px, 0px, 0px);visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;width: 0px;height: 0px;vertical-align: top;overflow: hidden;border-style: solid;border-width: 0px 0px 13px 8px;border-color: rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgb(29, 36, 114);visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;text-align: justify;visibility: visible;'><p style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'><br></p></section></section></section></section></section></section></section></section></section><section><section style='line-height: 1.6em;margin-bottom: 16px;'><span style='font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;letter-spacing: 0.034em;'>存在特殊疾病的人群，运动要遵医嘱；</span><span style='font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;letter-spacing: 0.034em;'>对于普通人，做抗阻运动时要——</span><br></section></section></section></section><section style='line-height: 1.6em;margin-bottom: 16px;'><strong><span style='font-size: 16px; color: rgb(29, 37, 114); font-family: "PingFang SC", system-ui, -apple-system, "system-ui", Arial, sans-serif; letter-spacing: 0.544px;'>■ 保持自然呼吸</span></strong><o:p></o:p></section><section style='line-height: 1.6em;margin-bottom: 16px;'><span style='font-size: 16px;'>抗阻运动时要</span><span style='color: rgb(29, 37, 114);'><strong><span style='font-size: 16px; text-decoration-line: underline;'>保持自然呼吸状态，特别注意避免屏气</span></strong></span><span style='font-size: 16px;'>，以免缺氧或血压波动幅度过大，必要时提供适当的保护。</span><o:p></o:p></section><section style='line-height: 1.6em;margin-bottom: 16px;'><span style='font-size: 16px;'>应该关注身体状态，</span><span style='color: rgb(29, 37, 114);'><strong><span style='font-size: 16px; text-decoration-line: underline;'>急性疾病期要暂停运动</span></strong></span><span style='font-size: 16px;'>，如严重感冒、发烧、严重腹泻等；运动中出现胸痛、胸闷、头晕、心悸、异常的呼吸困难或疲劳、关节肌肉明显疼痛等不适感觉，应立即降低运动强度或停止运动，采取对应措施，必要时就医。</span></section><section style='line-height: 1.6em;margin-bottom: 16px;'><strong><span style='font-size: 16px; color: rgb(29, 37, 114); font-family: "PingFang SC", system-ui, -apple-system, "system-ui", Arial, sans-serif; letter-spacing: 0.544px;'>■ 尝试锻炼每个肌群</span></strong><o:p></o:p></section><section style='line-height: 1.6em;margin-bottom: 16px;'><span style='font-size: 16px;'>邱俊强提醒，力量锻炼主要针对身体的主要大肌肉群，如上背部、胸部、肩部、上肢（肱二头肌和肱三头肌）、下肢（腘绳肌和股四头肌）和小腿肌肉等。为每个肌肉群选择一个或多个练习，学会以正确的形式和方式进行适当的练习。确保可以控制运动的速度。</span></section><section style='line-height: 1.6em;margin-bottom: 16px;'><span style='color: rgb(29, 37, 114);'><strong><span style='font-size: 16px; text-decoration-line: underline;'>每周每个肌群的锻炼至少进行两次</span></strong></span><span style='font-size: 16px;'>，间隔两天以上。</span></section><section style='-webkit-tap-highlight-color: transparent; outline: 0px; letter-spacing: 0.544px; color: rgb(51, 51, 51); min-height: 1em; font-family: -apple-system-font, system-ui, Arial, sans-serif;'><section><section style='text-align: right;'><strong style='-webkit-tap-highlight-color: transparent; outline: 0px; font-size: 16px; letter-spacing: 0.544px; font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Arial, sans-serif;'><span style='-webkit-tap-highlight-color: transparent;outline: 0px;font-size: 14px;color: rgb(0, 0, 0);'><strong style='-webkit-tap-highlight-color: transparent;outline: 0px;font-size: 16px;letter-spacing: 0.544px;'><span style='-webkit-tap-highlight-color: transparent;outline: 0px;font-size: 12px;'><strong style='-webkit-tap-highlight-color: transparent; outline: 0px; color: rgb(29, 36, 114); font-family: "PingFang SC", system-ui, -apple-system, "system-ui", Arial, sans-serif; font-size: 24px; letter-spacing: 0.544px;'>转发！让家人知道</strong></span></strong></span></strong></section></section></section><p style='display: none;'><mp-style-type data-value="3"></mp-style-type></p></div>
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