抗阻训练对老年人健康体适能的影响

The Effects of Resistance Training on Health-Related Physical Fitness in Older Adults

摘要: 背景：健康体适能是指能够安全、独立地完成日常活动而不感到身体疲劳的能力，是老龄化时代不可忽视的方面，而抗阻训练是提高老年人健康体适能水平的有效、可行手段。目的：本文旨在系统综述抗阻训练对老年人健康体适能的影响，为老年人选择抗阻训练方案以提升体适能提供理论依据和实践参考，以期提高临床对抗阻训练的认识水平，促进其合理应用。方法：本文通过系统性文献综述的方法梳理整合关于抗阻训练干预对老年人体适能的影响研究，分析其干预效果。结果：抗阻训练对老年人的健康具有多个方面的积极影响，能够显著改善老年人体成分、肌力、肌耐力、心肺耐力及平衡功能。规律进行抗阻训练可以有效增加肌肉质量，减少体脂率，从而降低老年人因肌肉流失和肥胖带来的风险。结论：抗阻训练对老年人体适能改善有明确的临床价值，能够有效增强肌肉力量、耐力、平衡能力，减少跌倒风险，提高日常活动能力，同时改善心肺功能并降低心血管疾病的风险。

Abstract: Background: Health-related physical fitness refers to the ability to safely and independently perform activities of daily living without experiencing undue physical fatigue, representing a critical dimension increasingly recognized in the context of population aging; resistance training has been demonstrated to be an effective and feasible means of enhancing health-related physical fitness levels among older adults. Objective: This study aims to systematically review the effects of resistance training on health-related physical fitness in older adults, thereby providing a theoretical foundation and practical reference for selecting optimal training regimens to enhance physical fitness in this population. The ultimate goal is to enhance clinical understanding of resistance training and promote its rational application in clinical settings. Methods: This article employs a systematic literature review methodology to synthesize and integrate existing research studies investigating the effects of resistance training interventions on physical fitness in older adults, with the aim of analyzing its intervention efficacy. Results: Resistance training has multiple positive effects on the health of older adults, significantly improving body composition, muscle strength, muscular endurance, cardiorespiratory endurance, and balance capabilities. Regular engagement in resistance training effectively increases muscle mass while concurrently reducing body fat percentage, thus mitigating the risks associated with sarcopenia and obesity in the elderly population. Conclusion: Resistance training has demonstrated definitive clinical value in enhancing physical fitness among older adults, significantly improving muscle strength, endurance, and balance capabilities, while concurrently reducing fall risk and enhancing performance in activities of daily living; it also contributes to improving cardiovascular function and a reduction in the risk of cardiovascular diseases.