Resistance training（阻力训练，力量训练） 才是该大力推荐的

单纯的剧烈运动，如短跑，跳绳， 并不能增加肌肉。

 

Resistance training （力量训练） 才是比较全能的，当用大重量少次重复进行训练时，属于无氧运动，重点在增强肌肉和力量； 当用小重量多次反复练习时，就是一种很好的“HIIT",  可以加强心血管功能。

举个小重量多次反复例子，一个session做5-6个重量训练动作（warm up之后），每个3-4次，每次重复8-20（看动作），全部耗时1小时左右，正式训练期间心跳一直保持很高频率。这个就可以有效提高体能。

 

 

Resistance training, also known as strength training or weight training, is a type of exercise that uses resistance to build muscle strength, size, and endurance. It can involve using free weights, weight machines, resistance bands, or your own body weight. 

阻力训练，也称为力量训练或重量训练，是一种利用阻力来增强肌肉力量、大小和耐力的运动。它可以涉及使用自由重量、重量器械、阻力带或您自己的体重。

Resistance training can have many health benefits, including: 

 

 

    Improved glycemia and insulin resistance

    Resistance training is associated with improvements in glycemia and insulin resistance. 

 

 

• Improved cardiovascular health

  Resistance training can lower resting blood pressure, decrease bad cholesterol and triglycerides, and increase good cholesterol. 

   

   
• Bone development

  Resistance training can increase bone mineral density, which can help reduce low back pain and ease arthritis and fibromyalgia pain. 

   

   

Before starting resistance training, it's important to make sure you have an assessment and program written for your specific needs. You should also ensure you follow any medical advice and are shown the exercises by a professional. 

阻力训练可以带来许多健康益处，包括：

改善心血管健康
阻力训练可以降低静息血压，降低坏胆固醇和甘油三酯，增加好胆固醇。

骨骼发育
阻力训练可以增加骨矿物质密度，有助于减轻腰痛，缓解关节炎和纤维肌痛疼痛。

改善血糖和胰岛素抵抗
阻力训练与血糖和胰岛素抵抗的改善有关。
在开始阻力训练之前，务必确保您有针对您特定需求的评估和计划。您还应确保遵循任何医疗建议并由专业人士展示练习。