保持健康和追求表现是两种训练

参考文献 · 24

1. Thompson, P. D., Crouse, S. F., Goodpaster, B., Kelley, D., Moyna, N., & Pescatello, L. (2001). The acute versus the chronic response to exercise. Medicine and Science in Sports and Exercise, 33(6 Suppl), S438-S445. 'There is strong and consistent evidence that a single exercise session can acutely reduce triglycerides and increase high-density lipoprotein (HDL) cholesterol (HDL-C), reduce blood pressure, and improve insulin sensitivity and glucose homeostasis. Such observations suggest that at least some of the effects on atherosclerotic cardiovascular disease (ASCVD) risk factors attributed to exercise training may be the result of recent exercise.' Training increases exercise capacity, permitting larger acute effects. 'The acute effect of exercise on blood pressure is a low threshold phenomenon and has been observed after energy expenditures requiring only 40% maximal capacity. The acute effect of exercise on glucose metabolism appears to require exercise near 70% maximal, but this issue has not been carefully examined.' Conclusion: exercise has definite acute effects on lipids, blood pressure and glucose homeostasis; 'Considerable additional research is required to define the threshold of exercise required to produce these putatively beneficial effects' (abstract, PMID 11427768). 10.1097/00005768-200106001-00012
2. Pescatello, L. S., Franklin, B. A., Fagard, R., Farquhar, W. B., Kelley, G. A., & Ray, C. A. (2004). American College of Sports Medicine position stand: Exercise and hypertension. Medicine & Science in Sports & Exercise, 36(3), 533-553. Documents post-exercise hypotension persisting ~22 h after a single moderate-intensity session; recommends timing training to coincide with morning BP peak. 10.1249/01.MSS.0000115224.88514.3A
3. Richter, E. A., & Hargreaves, M. (2013). Exercise, GLUT4, and skeletal muscle glucose uptake. Physiological Reviews, 93(3), 993-1017. Muscle contraction activates AMPK which translocates GLUT4 to the sarcolemma independently of insulin; this effect persists for hours post-exercise. 10.1152/physrev.00038.2012
4. Green, D. J., Hopman, M. T. E., Padilla, J., Laughlin, M. H., & Thijssen, D. H. J. (2017). Vascular adaptation to exercise in humans: role of hemodynamic stimuli. Physiological Reviews, 97(2), 495-528. Reviews the functional and structural arterial adaptations that follow repeated episodic exposure to the hemodynamic forces of exercise: 'Exercise modifies blood flow, luminal shear stress, arterial pressure, and tangential wall stress, all of which can transduce changes in arterial function, diameter, and wall thickness.' Implications include atherosclerotic risk in conduit arteries, blood pressure control in resistance vessels and microvascular health. Conclusion: 'Exercise training studies have demonstrated that direct hemodynamic impacts on the health of the artery wall contribute to the well-established decrease in cardiovascular risk attributed to physical activity' (abstract, PMID 28151424). 10.1152/physrev.00014.2016
5. Bull, F. C., Al-Ansari, S. S., Biddle, S., Borodulin, K., Buman, M. P., Cardon, G., et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 54(24), 1451-1462. 'All adults should undertake 150-300 min of moderate-intensity, or 75-150 min of vigorous-intensity physical activity, or some equivalent combination of moderate-intensity and vigorous-intensity aerobic physical activity, per week'; the guidelines recommend regular muscle-strengthening activity for all age groups. Conclusion: 'They reaffirm messages that some physical activity is better than none, that more physical activity is better for optimal health outcomes and provide a new recommendation on reducing sedentary behaviours.' Full text (PMC7719906): adults should also do muscle-strengthening activities at moderate or greater intensity involving all major muscle groups on 2 or more days a week (strong recommendation, moderate-certainty evidence), and 'There was no evidence to support a dose-response association with higher volumes of muscle-strengthening activities.' 'MVPA bouts of any duration now count towards these recommendations, reflecting new evidence to support the value of total physical activity volume, regardless of bout length.' There is moderate-certainty evidence of a curvilinear dose-response for all-cause and CVD mortality and incident cancer and diabetes: 'More physical activity is better, although the relative benefits tend to diminish at higher levels of physical activity. However, it is not possible to specify the physical activity levels where diminishing returns begin.' Hence the recommendation that more than 300 min moderate (or 150 min vigorous) a week has additional health benefits is rated conditional. 10.1136/bjsports-2020-102955
6. NHS. (2026). Fainting (page last reviewed 17 August 2026). Fainting is when you pass out for a short time; it is not usually serious, but anyone who has fainted should see a GP to find out what might have caused it. Causes can include standing up too quickly (which could be a sign of low blood pressure), not eating or drinking enough, being too hot, being very upset or in severe pain, heart problems, and taking drugs or drinking too much alcohol. Call 999 if someone is not breathing, cannot be woken up within 1 minute, has not fully recovered or has difficulty with speech or movement, has chest pain or a pounding, fluttering or irregular heartbeat (palpitations), has seriously hurt themselves before or after fainting, is shaking or jerking (a seizure), fainted while exercising, or fainted while lying down; do not drive yourself to A&E. If you feel about to faint: lie down with your legs raised, or if you cannot, sit with your head lowered between your knees; drink some water; cross your legs while standing up or rock up and down on your toes; clench your fists. If you see someone faint: check whether they respond by gently shaking their shoulders and asking loudly; if not, shout for help and tilt back the head and lift the chin; listen for breathing for at least 10 seconds; if they are breathing normally, lay them on their back and raise their legs (on their side if pregnant, especially over 28 weeks); they usually wake up within 30 seconds. www.nhs.uk/conditions/fainting
7. Coffey, V. G., & Hawley, J. A. (2007). The molecular bases of training adaptation. Sports Medicine, 37(9), 737-763. 'The functional consequences of these adaptations are determined by training volume, intensity and frequency, and the half-life of the protein. Moreover, many features of the training adaptation are specific to the type of stimulus, such as the mode of exercise.' Prolonged endurance training elicits mitochondrial biogenesis, fast-to-slow fibre-type transformation and changes in substrate metabolism; heavy resistance exercise stimulates synthesis of contractile proteins responsible for hypertrophy and increased maximal force; the genetic and molecular mechanisms of the two are distinct. The authors add that it cannot yet be claimed that this molecular work has influenced the training practices of elite athletes (abstract, PMID 17722947). 10.2165/00007256-200737090-00001
8. American College of Sports Medicine. (2009). Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise, 41(3), 687-708. ACSM position stand: progressive overload through gradual increases in load, volume, or frequency; periodization optimizes long-term adaptation. 10.1249/MSS.0b013e3181915670
9. Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 35(11), 1073-1082. Meta-regression of 34 treatment groups from 15 studies: each additional weekly set was associated with a 0.37% larger gain in muscle size, and higher- vs lower-volume groups differed by 3.9%; as a three-level variable (< 5, 5-9 and 10+ sets per muscle per week) the effect was only a trend (P = 0.074). The authors conclude a graded dose-response; the abstract reports no plateau or upper limit (abstract, PMID 27433992). 10.1080/02640414.2016.1210197
10. Heinemeier, K. M., Schjerling, P., Heinemeier, J., Magnusson, S. P., & Kjaer, M. (2013). Lack of tissue renewal in human adult Achilles tendon is revealed by nuclear bomb 14C. The FASEB Journal, 27(5), 2074–2079. Bomb-pulse 14C in 28 forensic Achilles tendon core samples and 4 muscle samples: the tendon core retained 14C levels matching the atmosphere several decades before sampling, showing very limited tissue turnover, while muscle showed continuous turnover (abstract, PMID 23401563). 10.1096/fj.12-225599
11. Magnusson, S. P., Langberg, H., & Kjaer, M. (2010). The pathogenesis of tendinopathy: balancing the response to loading. Nature Reviews Rheumatology, 6(5), 262-268. Mechanical loading upregulates collagen expression and synthesis in tendon: 'This increase in collagen formation peaks around 24 h after exercise and remains elevated for about 3 days. The degradation of collagen proteins also rises after exercise, but seems to peak earlier than the synthesis.' 'Despite the ability of tendons to adapt to loading, repetitive use often results in injuries, such as tendinopathy'; microrupture and material fatigue are suggested injury mechanisms, implying one or more weak links in the structure (abstract, PMID 20308995). 10.1038/nrrheum.2010.43
12. Soligard, T., Schwellnus, M., Alonso, J.-M., Bahr, R., Clarsen, B., Dijkstra, H. P., et al. (2016). How much is too much? (Part 1) International Olympic Committee consensus statement on load in sport and risk of injury. British Journal of Sports Medicine, 50(17), 1030-1041. Expert consensus on elite sport: 'Emerging evidence indicates that poor load management is a major risk factor for injury.' Load is defined broadly to include rapid changes in training and competition load, competition calendar congestion, psychological load and travel; the statement gives practical guidelines for prescribing and monitoring load and lists research priorities (abstract, PMID 27535989). 10.1136/bjsports-2016-096581
13. Gabbett, T. J. (2016). The training-injury prevention paradox: should athletes be training smarter and harder? British Journal of Sports Medicine, 50(5), 273-280. Narrative review proposing the 'Training-Injury Prevention Paradox' model, 'a phenomenon whereby athletes accustomed to high training loads have fewer injuries than athletes training at lower workloads.' 'Excessive and rapid increases in training loads are likely responsible for a large proportion of non-contact, soft-tissue injuries.' The paper proposes the acute:chronic workload ratio as 'a best practice predictor of training-related injuries'; that claim is disputed (see impellizzeri-2020-acwr-pitfalls) and is not used on this site as a number to train by (abstract, PMID 26758673). 10.1136/bjsports-2015-095788
14. Impellizzeri, F. M., Tenan, M. S., Kempton, T., Novak, A., & Coutts, A. J. (2020). Acute:chronic workload ratio: conceptual issues and fundamental pitfalls. International Journal of Sports Physiology and Performance, 15(6), 907-913. 'Because no studies have even tried to estimate causal effects properly, manipulating ACWR in practical settings in order to change injury rates remains a conjecture and an overinterpretation of the available data.' Conclusion: 'There is no evidence supporting the use of ACWR in training-load-management systems or for training recommendations aimed at reducing injury risk. The statistical properties of the ratio make the ACWR an inaccurate metric and complicate its interpretation for practical applications' (abstract, PMID 32502973). 10.1123/ijspp.2019-0864
15. Albert, C. M., Mittleman, M. A., Chae, C. U., Lee, I. M., Hennekens, C. H., & Manson, J. E. (2000). Triggering of sudden death from cardiac causes by vigorous exertion. The New England Journal of Medicine, 343(19), 1355-1361. Nested case-crossover analysis within the Physicians' Health Study: 122 sudden deaths among 21,481 male physicians who were free of self-reported cardiovascular disease at baseline. Relative risk of sudden death during and up to 30 minutes after vigorous exertion was 16.9 (95% CI 10.5-27.0), but the absolute risk was one sudden death per 1.51 million episodes of exertion, and habitual vigorous exercise attenuated the relative risk (P for trend 0.006). 10.1056/NEJM200011093431902
16. Zouhal, H., Jacob, C., Delamarche, P., & Gratas-Delamarche, A. (2008). Catecholamines and the effects of exercise, training and gender. Sports Medicine, 38(5), 401-423. Adrenaline (epinephrine) and noradrenaline (norepinephrine) 'are the main hormones whose concentrations increase markedly during exercise'; studies report '1.5 to >20 times basal concentrations depending on exercise characteristics (e.g. duration and intensity)'. They take part in cardiovascular and respiratory adjustments and in substrate mobilization and use. Endurance-trained men show a higher adrenaline response than untrained men to intense exercise at the same relative intensity (the 'sports adrenal medulla'); in women the evidence is scarce and more conflicting (abstract, PMID 18416594). 10.2165/00007256-200838050-00004
17. Siebers, M., Biedermann, S. V., Bindila, L., Lutz, B., & Fuss, J. (2021). Exercise-induced euphoria and anxiolysis do not depend on endogenous opioids in humans. Psychoneuroendocrinology, 126, 105173. Double-blind, randomized, placebo-controlled trial of the opioid antagonist naltrexone: participants (N = 63) showed increased euphoria and decreased anxiety after 45 min of moderate-intensity treadmill running compared with walking, and running raised plasma anandamide and 2-arachidonoylglycerol. 'Opioid blockade did not prevent the development of euphoria and reduced anxiety as well as elevation of eCB levels following exercise.' Conclusion: 'this study indicates that the development of a runner's high does not depend on opioid signaling in humans, but makes eCBs strong candidates in humans, as previously shown in mice' (abstract, PMID 33582575). 10.1016/j.psyneuen.2021.105173
18. Raichlen, D. A., Foster, A. D., Seillier, A., Giuffrida, A., & Gerdeman, G. L. (2013). Exercise-induced endocannabinoid signaling is modulated by intensity. European Journal of Applied Physiology, 113(4), 869-875. Recreationally fit runners ran on a treadmill at four intensities: 'eCB signaling is indeed intensity dependent, with significant changes in circulating eCBs observed following moderate intensities only (very high and very low intensity exercises do not significantly alter circulating eCB levels).' The authors conclude the results support the hypothesis that eCB activity is related to the neurobiological effects of exercise, and that future studies must take intensity into account (abstract, PMID 22990628). 10.1007/s00421-012-2495-5
19. Ekkekakis, P., Parfitt, G., & Petruzzello, S. J. (2011). The pleasure and displeasure people feel when they exercise at different intensities: decennial update and progress towards a tripartite rationale for exercise intensity prescription. Sports Medicine, 41(8), 641-671. Review of 33 studies published 1999-2009: pleasure falls mainly above the ventilatory or lactate threshold; below it most people report pleasant changes, near it responses vary widely between individuals, and above it they are uniformly negative; a self-selected intensity seems to improve tolerance of higher intensities (abstract, PMID 21780850). 10.2165/11590680-000000000-00000
20. dos Santos, M., Ferrari, G., Lee, D. H., Rey-López, J. P., Aune, D., Liao, B., et al. (2022). Association of the 'weekend warrior' and other leisure-time physical activity patterns with all-cause and cause-specific mortality: a nationwide cohort study. JAMA Internal Medicine, 182(8), 840-848. 350,978 US adults (National Health Interview Survey 1997-2013, self-reported activity), median follow-up 10.4 years, 21,898 deaths. Versus inactive participants, all-cause mortality HR 0.92 (95% CI 0.83-1.02) for weekend warriors (1-2 sessions a week) and 0.85 (0.83-0.88) for the regularly active (3 or more sessions). 'Given the same amount of total MVPA, weekend warrior participants had similar all-cause and cause-specific mortality rates as regularly active participants' (HR 1.08, 95% CI 0.97-1.20, for all-cause mortality). Conclusion: people who reach recommended levels 'may experience the same benefit whether the sessions are performed throughout the week or concentrated into fewer days' (abstract, PMID 35788615). 10.1001/jamainternmed.2022.2488
21. Khurshid, S., Al-Alusi, M. A., Churchill, T. W., Guseh, J. S., & Ellinor, P. T. (2023). Accelerometer-derived 'weekend warrior' physical activity and incident cardiovascular disease. JAMA, 330(3), 247-252. UK Biobank, 89,573 adults with a week of wrist accelerometry: active weekend warrior (at least 150 min of MVPA with at least 50% achieved in 1-2 days), active regular, or inactive. Both active patterns were associated with similarly lower risks of atrial fibrillation (HR 0.78 and 0.81), myocardial infarction (0.73 and 0.65), heart failure (0.62 and 0.64) and stroke (0.79 and 0.83); at the median threshold of 230.4 min a week the stroke associations were no longer significant. Conclusion: 'Physical activity concentrated within 1 to 2 days was associated with similarly lower risk of cardiovascular outcomes to more evenly distributed activity' (abstract, PMID 37462704). 10.1001/jama.2023.10875
22. Meeusen, R., Duclos, M., Foster, C., Fry, A., Gleeson, M., Nieman, D., Raglin, J., Rietjens, G., Steinacker, J., & Urhausen, A. (2013). Prevention, diagnosis, and treatment of the overtraining syndrome: joint consensus statement of the European College of Sport Science (ECSS) and the American College of Sports Medicine (ACSM). European Journal of Sport Science, 13(1), 1-24. Distinguishes functional overreaching, non-functional overreaching, and overtraining syndrome (prolonged maladaptation); recovery balance and monitoring are central. 10.1080/17461391.2012.730061
23. Cheung, K., Hume, P. A., & Maxwell, L. (2003). Delayed onset muscle soreness: treatment strategies and performance factors. Sports Medicine, 33(2), 145-164. 10.2165/00007256-200333020-00005
24. NHS. (2026). DVT (deep vein thrombosis) (page last reviewed 30 April 2026). DVT is a blood clot in a vein, usually in the leg, and can be dangerous; get medical help as soon as possible. Symptoms: throbbing pain in 1 leg (rarely both), usually in the calf or thigh; swelling in 1 leg; red, blue or darkened skin around the painful area; swollen veins. Ask for an urgent GP appointment or NHS 111 if you think you have DVT. Call 999 or go to A&E if you have DVT symptoms such as pain and swelling and feel short of breath or have chest pain: clots can travel to the lungs (pulmonary embolism), which can be life-threatening; do not drive yourself to A&E. DVT is more likely with varicose veins, age over 60, overweight, smoking, previous DVT, oestrogen-containing contraception or HRT, cancer, pregnancy or a baby in the previous 6 weeks, surgery or hospital stay, and long journeys of more than 4 hours. If a doctor thinks you have DVT you should be referred to hospital within 24 hours for an ultrasound scan. Prevention: stay active, take regular walks, drink plenty of fluids, and do not sit still for long periods. www.nhs.uk/conditions/deep-vein-thrombosis-dvt