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cover of episode Recap: The importance of lifting weights in your later years | Dr. Brad Schoenfeld

Recap: The importance of lifting weights in your later years | Dr. Brad Schoenfeld

2025/6/24
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ZOE Science & Nutrition
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Dr. Brad Schoenfeld: 随着年龄增长，肌肉萎缩不仅仅是失去肌肉线条，更重要的是失去独立生活的能力。肌肉力量的下降会导致无法完成基本任务，从而增加入住养老院的风险。此外，跌倒和髋部骨折在老年人中死亡率很高，功能障碍也会严重影响他们的生活质量和精神状态。肌肉不仅储存葡萄糖，还通过影响胰岛素受体和骨骼强度，对全身多个器官系统产生影响。因此，保持肌肉质量对于预防糖尿病和骨质疏松症至关重要。我强调，通过进行适当的阻力训练，可以有效避免肌少症，甚至可以在老年时拥有比年轻时更多的肌肉，从而保持健康和独立的生活。 Dr. Brad Schoenfeld: 阻力训练通过将力转化为化学信号，促进蛋白质合成，从而增加肌肉。身体只在受到挑战时才会构建肌肉，因此需要提供更大的刺激才能实现更大的肌肉增长。维持肌肉需要消耗能量，身体会尽可能地节省能量，除非它认为维持肌肉对于生存至关重要。因此，通过进行具有挑战性的负重训练，身体会认为需要保持肌肉以进行生存活动。即使是短期的阻力训练（8到12周）也能对75岁以上的老年人产生显著效果。重要的是锻炼到力竭的程度，重量轻重并不重要。对于有关节活动问题或其他损伤的人来说，轻重量训练是一个可行的替代方案。

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Today we’re talking about resistance training.

When we think of exercising in our 70s and 80s, we often focus on gentle activities like walking or swimming some lengths in a pool. However, are we overlooking a crucial part of the fitness puzzle? Something that could truly transform our later years: Strength training.

Because as we age, muscle loss isn’t just about losing tone - it’s about losing independence.

Dr. Brad Schoenfeld joins me to share how resistance training can preserve strength, improve mobility, and support a long and active life. Whether you’ve got five minutes or fifty, he’ll show you how to get started - no gym membership required.

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