[fusion_builder_container admin_label=”Article Intro” hundred_percent=”no” hundred_percent_height=”no” hundred_percent_height_scroll=”no” hundred_percent_height_center_content=”yes” equal_height_columns=”no” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” status=”published” background_color=”#ffffff” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” border_style=”solid” margin_top=”-90px” padding_right=”0px” padding_bottom=”0px” padding_left=”0px” admin_toggled=”yes” border_sizes_top=”0px” border_sizes_bottom=”0px” border_sizes_left=”0px” border_sizes_right=”0px” type=”flex”][fusion_builder_row][fusion_builder_column type=”1_1″ layout=”1_1″ spacing=”yes” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_image_id=”” 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sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” font_size=”” fusion_font_family_text_font=”” fusion_font_variant_text_font=”” line_height=”” letter_spacing=”” text_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””] 根據科學研究，三十歲過後，如果一個不運動的人，平均每年肌肉量會下降 1 ∼ 2％，一個七十歲的年長者的肌肉量甚至只有三十歲的六成，若是長期臥病在床的人，其肌肉萎縮的程度更是快速，而這就是所謂的「肌少症」。 雖然這不是什麼立即致命的疾病，但會讓人容易疲勞、受傷，甚至誇張的一下床踩地就骨折，並且和許多慢性疾病都有關聯，是不能夠忽視的症狀。 [/fusion_text][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container][fusion_builder_container admin_label=”Featured Image” hundred_percent=”no” hundred_percent_height=”no” hundred_percent_height_scroll=”no” hundred_percent_height_center_content=”yes” equal_height_columns=”no” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” status=”published” background_color=”#ffffff” background_position=”center center” background_repeat=”no-repeat” fade=”no” 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我們了解缺少肌肉會造成的影響之後，那如果我們不只是有基本的肌力，並藉由運動將自己的肌肉力量加以提升，那對我們的生活會造成什麼好處呢？以下幫大家整理了幾個練肌力的好處，希望能夠幫助大家更加的健康，更能夠提升大家的生活品質。預防勝於治療，希望大家養成良好的運動習慣。 .

避免跌倒

訓練肌力最大的一個好處，就是讓身體更強壯，身體平衡、反應能力、關節活動度與肌肉強度，都相較於一般不運動的人好上許多，所以不只是跌倒的機率相較於不運動的人更低，而且因為肌肉強壯的因素，就算跌倒了其受傷的程度也會比較低，大幅下降需要緊急送醫或者長期臥病在床的狀況 .

降低血壓、減輕心臟負荷

從科學論文中發現，有 70% 的研究顯示：正常人在經過運動訓練前後做血壓的比較，經運動訓練後會降低血壓，血壓在訓練前後之差異在4～21mmHg之間。其原因可能是因為運動會降低胰島素濃度、降低神經對動脈刺激使血管增大、運動使血液循環增加改善血壓，甚至因為心理壓力藉由運動得到抒發，所以可以使血壓下降。 .

保護關節，預防退化性關節炎

人體的關節是由肌肉所控制動作，其連結著肌腱與韌帶，而人體某些關節需要負責承受身體的重量，例如膝關節與脊椎。若是在肌力不足的狀態下，很容易讓關節有多餘的磨損而造成發炎、退化等現象；所以鍛鍊肌力讓身體更加強壯，也可以保護關節避免相關症狀的產生。 .

避免運動傷害

若是身體的肌力不足，對於較大的運動負荷往往吃不消，甚至可能過於逞強而導致受傷；而我們的身體是會越用越強壯的！但是要按照步驟慢慢提升自己的運動強度，不只可以減少腰痠背痛的狀況，更可以減少運動傷害發生的機率，讓我們盡情地享受運動的樂趣。 .

預防失智症

根據研究指出每週規律地從事二次以上的運動，對失智症與阿茲海默症都有預防作用，其相對風險下降近六成，而有多種創造性與團隊互動性的運動更能刺激腦部活動，再提升對於失智症的預防效果，所以建議年長者若能與朋友一起運動，就別一個人單獨運動喔！ .

維持良好體態避免肥胖

老年人因為代謝下降，導致「中年發福」的例子不勝枚舉，而人體代謝相當重要的關鍵就是肌肉量；相同體積的肌肉與脂肪比較起來，肌肉可以燃燒的熱量高出脂肪十倍以上，對於體態與健康的維持，是相當重要的一個因素。而有越來越多的年長者，因為愛上運動的因素其體態甚至比大部分年輕人都要好，不只身體健康，生活也更有自信了！ .

遠離骨質疏鬆症

研究顯示，長期臥病在床的人其骨質密度明顯少於一般正常活動者，更少於有規律運動者；但不只是運動，更是要做「重量訓練」來刺激身體的骨質增生，與相關生長激素的分泌，才能讓骨質密度做最有效率的提升，所以如果想增加骨密度的人，做重量訓練的效果會比游泳運動還要好喔！ .

協助控制血糖

規律的運動可使身體更有效的利用胰島素（insulin），有助於血糖的控制，所以運動是糖尿病患者非常重要的一個治療方式，同時間運動也能降低血壓，降低壞的膽固醇，提升好的膽固醇，更可以促進血液循環，對於整個身體的健康有非常好的幫助；對於有糖尿病的人來說，運動可增進加肌肉、肝臟和脂肪等細胞對胰島素的敏感性，在從事幾個月的運動後，甚至可減少胰島素的需要量20%～ 40%（Howley & Franks, 2003），所以運動的好處是非常大的。

歐美已經非常多七、八十歲、甚至九十歲的長輩，因為有好的運動習慣，特別是「肌力訓練」，讓他們的身體更加強壯與健康，不只是自己的生活品質提升，更活得有「尊嚴」。

不需要額外請人來照顧他們生活起居，更重要的是對於整個家族的氣氛改善相當大！背後經濟層面的改善也相當大！（因為減少了臥病在床或相關疾病的支出），所以「肌力訓練」！對於長輩來說是非常重要的一個訓練！ .

本文摘自《肌力壯了就不老》林冠廷 著。 圖片來源：pixabay

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