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Recap: Is the new obesity medication too good to be true? | Dr. Louis J Aronne
2025/7/1
ZOE Science & Nutrition
D
Dr. Brad Schoenfeld
Dr. Brad Schoenfeld: 随着年龄的增长，肌肉萎缩会导致功能独立性丧失，增加跌倒和骨折的风险，甚至可能导致死亡。肌肉萎缩不仅影响身体功能，还会对心理产生负面影响，降低生活质量。此外，肌肉萎缩还会影响血糖调节和骨骼健康，增加患糖尿病和骨质疏松的风险。因此，保持肌肉健康对于维持晚年生活质量至关重要。与年龄相关的肌肉流失并非不可避免，而力量训练是关键。通过持续进行有挑战性的力量训练，人们不仅可以延缓肌肉萎缩的发生，还可以保持甚至增加肌肉量，即使在60、70甚至80多岁时，肌肉量也可能超过20岁时。力量训练是指肌肉对抗一定阻力的活动，可以通过举重、体重锻炼、弹力带等方式进行。力量训练通过将机械力转化为化学信号，促进蛋白质合成，从而增加肌肉。即使时间有限，也应专注于推、拉和髋部铰链运动。只要尽力，用轻重量进行多次重复也能达到与用重重量进行少次重复相似的肌肉生长效果。对于有关节活动问题或其他损伤的人，轻负荷训练是一个可行的替代方案。
Deep Dive
This chapter explores the importance of resistance training in maintaining muscle mass and functional independence as we age, dispelling the myth that age-related muscle loss is inevitable. It introduces sarcopenia as a diagnosed medical condition and highlights the benefits of resistance training, even for those in their 70s and 80s.
- Muscle loss leads to functional dependence and increased risk of falls and mortality.
- Resistance training, including bodyweight exercises, can prevent sarcopenia and maintain muscle mass.
- Studies show significant strength and muscle growth increases in individuals 75+ after 8-12 weeks of resistance training.
Shownotes Transcript