从零开始动起来，不去健身房也能练

参考文献 · 20

1. Garber, C. E., Blissmer, B., Deschenes, M. R., et al. (2011). Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults. Medicine & Science in Sports & Exercise, 43(7), 1334-1359. ACSM recommends both aerobic (150 min/week moderate) and resistance (2x/week) training for all adults; concurrent training benefits for general health far exceed interference costs for non-elite individuals. Abstract (PMID 21694556): a program of regular exercise 'beyond activities of daily living to improve and maintain physical fitness and health is essential for most adults'; 'The exercise program should be modified according to an individual's habitual physical activity, physical function, health status, exercise responses, and stated goals. Adults who are unable or unwilling to meet the exercise targets outlined here still can benefit from engaging in amounts of exercise less than recommended.' 'Educating adults about and screening for signs and symptoms of CHD and gradual progression of exercise intensity and volume may reduce the risks of exercise.' 10.1249/MSS.0b013e318213fefb
2. 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
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. Allison, M. K., Baglole, J. H., Martin, B. J., Macinnis, M. J., Gurd, B. J., & Gibala, M. J. (2017). Brief intense stair climbing improves cardiorespiratory fitness. Medicine & Science in Sports & Exercise, 49(2), 298-307. Two studies in 31 sedentary women (age 24 ± 10 years); the training phases had no separate control group. Performing 3 × 20-s 'all-out' bouts of continuous stair climbing 3 days a week for 6 weeks raised peak oxygen uptake (VO2peak) by 12%, about 1 MET (n = 12); 3 × 60-s bouts of climbing and descending one flight of stairs, 3 days a week for 6 weeks, raised it by 7%. Heart rate and perceived exertion during the stair protocols were similar to an all-out cycling protocol. Conclusion: 'Brief, intense stair climbing is a practical, time-efficient strategy to improve CRF in previously untrained women' (abstract, PMID 28009784). 10.1249/MSS.0000000000001188
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. Riebe, D., Franklin, B. A., Thompson, P. D., Garber, C. E., Whitfield, G. P., Magal, M., & Pescatello, L. S. (2015). Updating ACSM's recommendations for exercise preparticipation health screening. Medicine & Science in Sports & Exercise, 47(11), 2473-2479. ACSM roundtable: 'there is considerable evidence that exercise is safe for most people and has many associated health and fitness benefits; exercise-related cardiovascular events are often preceded by warning signs/symptoms; and the cardiovascular risks associated with exercise lessen as individuals become more physically active/fit.' The new screening model rests on current activity level, the presence of signs or symptoms or known cardiovascular, metabolic or renal disease, and the desired exercise intensity (abstract, PMID 26473759). 10.1249/MSS.0000000000000664
7. 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
8. 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
9. Murphy, M. H., Lahart, I., Carlin, A., & Murtagh, E. (2019). The effects of continuous compared to accumulated exercise on health: a meta-analytic review. Sports Medicine, 49(10), 1585-1607. 19 studies, 1,080 adults, comparing a single bout of exercise with the same total duration, mode and intensity accumulated in multiple shorter bouts over the day. There were no differences between accumulated and continuous groups for any cardiorespiratory fitness or blood pressure outcome; body mass change favored accumulated exercise (MD -0.92 kg, five studies) and LDL cholesterol fell more with accumulated exercise in two small studies. Conclusion: 'There is no difference between continuous and accumulated patterns of exercise in terms of effects on fitness, blood pressure, lipids, insulin and glucose'; 'adults are likely to accrue similar health benefits from exercising in a single bout or accumulating activity from shorter bouts throughout the day' (abstract, PMID 31267483). 10.1007/s40279-019-01145-2
10. Arem, H., Moore, S. C., Patel, A., Hartge, P., Berrington de Gonzalez, A., Visvanathan, K., et al. (2015). Leisure time physical activity and mortality: a detailed pooled analysis of the dose-response relationship. JAMA Internal Medicine, 175(6), 959-967. Pooled analysis of 6 prospective cohorts (661,137 adults, median follow-up 14.2 years, self-reported leisure-time activity). Compared with no leisure-time activity: 20% lower mortality below the recommended minimum (HR 0.80), 31% lower at 1 to 2 times the minimum (HR 0.69), 37% lower at 2 to 3 times (HR 0.63); 'An upper threshold for mortality benefit occurred at 3 to 5 times the physical activity recommendation (HR, 0.61 [95% CI, 0.59-0.62]); however, compared with the recommended minimum, the additional benefit was modest (31% vs 39%). There was no evidence of harm at 10 or more times the recommended minimum (HR, 0.69 [95% CI, 0.59-0.78]).' Conclusion: meeting the minimum 'was associated with nearly the maximum longevity benefit'; health professionals 'do not need to discourage adults who already participate in high-activity levels.' Observational associations (abstract, PMID 25844730). 10.1001/jamainternmed.2015.0533
11. Schoenfeld, B. J., Grgic, J., Van Every, D. W., & Plotkin, D. L. (2021). Loading recommendations for muscle strength, hypertrophy, and local endurance: a re-examination of the repetition continuum. Sports, 9(2), 32. Synthesises the modern view that hypertrophy is roughly equivalent across a wide load range (≈30-85% 1RM / 6-30 reps) provided sets are taken close to failure; load specificity matters most for maximal strength. 10.3390/sports9020032
12. Kikuchi, N., & Nakazato, K. (2017). Low-load bench press and push-up induce similar muscle hypertrophy and strength gain. Journal of Exercise Science & Fitness, 15(1), 37-42. 18 young men were randomly assigned to bench press at 40% of one-repetition maximum (1RM) or to push-ups with the body position adjusted (e.g. kneeling) to the same load, twice a week for 8 weeks. Both groups increased bench-press 1RM and triceps and pectoralis major thickness; biceps thickness increased only with the bench press. Conclusion: 'Push-up exercise with similar load to 40%1RM bench press is comparably effective for muscle hypertrophy and strength gain over an 8-week training period' (abstract, PMID 29541130). 10.1016/j.jesf.2017.06.003
13. 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
14. Cruz-Jentoft, A. J., & Sayer, A. A. (2019). Sarcopenia. The Lancet, 393(10191), 2636-2646. 10.1016/S0140-6736(19)31138-9
15. Momma, H., Kawakami, R., Honda, T., & Sawada, S. S. (2022). Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. British Journal of Sports Medicine, 56(13), 755-763. 16 prospective cohort studies of adults without severe health conditions. Muscle-strengthening activities were associated with a 10-17% lower risk of all-cause mortality, cardiovascular disease, total cancer, diabetes and lung cancer, independent of aerobic activity, with J-shaped associations and the maximum risk reduction at about 30-60 min a week for all-cause mortality, CVD and total cancer. 'Combined muscle-strengthening and aerobic activities (versus none) were associated with a lower risk of all-cause, CVD and total cancer mortality.' Conclusion: muscle-strengthening activities were inversely associated with the risk of all-cause mortality and major non-communicable diseases; 'however, the influence of a higher volume of muscle-strengthening activities on all-cause mortality, CVD and total cancer is unclear when considering the observed J-shaped associations.' Observational (abstract, PMID 35228201). 10.1136/bjsports-2021-105061
16. Reed, J. L., & Pipe, A. L. (2014). The talk test: a useful tool for prescribing and monitoring exercise intensity. Current Opinion in Cardiology, 29(5), 475-480. 'In healthy adults and patients with cardiovascular disease, comfortable speech is likely possible (equivocal or last positive talk test stage) when exercise intensity is below the ventilatory or lactate threshold, and not likely possible (negative talk test stage) when exercise intensity exceeds the ventilatory or lactate threshold.' The talk test has been consistent across walking, jogging, cycling, elliptical trainer and stair stepper, and may not be practical for high-intensity interval training. Summary: it 'is a valid, reliable, practical and inexpensive tool for prescribing and monitoring exercise intensity in competitive athletes, healthy active adults and patients with cardiovascular disease' (abstract, PMID 25010379). 10.1097/HCO.0000000000000097
17. Scherr, J., Wolfarth, B., Christle, J. W., Pressler, A., Wagenpfeil, S., & Halle, M. (2013). Associations between Borg's rating of perceived exertion and physiological measures of exercise intensity. European Journal of Applied Physiology, 113(1), 147-155. 2,560 men and women (median age 28 years) completed incremental treadmill or cycle tests, with heart rate, blood lactate and rating of perceived exertion (RPE, Borg 6-20 scale) measured at the end of each stage. RPE was strongly correlated with heart rate (r = 0.74) and blood lactate (r = 0.83); the lactate threshold and the individual anaerobic threshold corresponded to an RPE of 10.8 ± 1.8 and 13.6 ± 1.8. Sex, age, coronary artery disease, physical activity status and testing modality did not significantly influence the association. Conclusion: Borg's RPE 'seems to be an affordable, practical and valid tool for monitoring and prescribing exercise intensity'; an RPE of 11-13 is recommended for less trained individuals, and 13-15 when more intense but still aerobic training is desired (abstract, PMID 22615009). 10.1007/s00421-012-2421-x
18. Tanaka, H., Monahan, K. D., & Seals, D. R. (2001). Age-predicted maximal heart rate revisited. Journal of the American College of Cardiology, 37(1), 153-156. Reanalysis of 351 studies (n=18,712) yields HRmax = 208 − 0.7×age, more accurate than the legacy 220 − age formula (which carries ±10-12 bpm individual error). 10.1016/S0735-1097(00)01054-8
19. NHS. (2026). Heart attack: symptoms. Symptoms can include chest pain that may feel like crushing or squeezing on the chest and may spread to the arm, neck and jaw; feeling short of breath; feeling or being sick; feeling like indigestion; sweating; and pale, blue or grey skin. Call 999 for chest pain that feels tight or like squeezing, or that spreads to the arms, neck or jaw, with severe difficulty breathing, or if someone becomes unresponsive. A heart attack needs emergency treatment in hospital (page last reviewed 31 March 2026). www.nhs.uk/conditions/heart-attack/symptoms
20. 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