ACSM科学健身/ 力量训练以外的体能训练

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Conditioning Beyond Strength Training
力量训练以外的体能训练
Jan 13, 2012
Written by Tracy Benham, M.S., Exercise Physiologist


“Get a strong and sexy body.” “Six-pack abs in only minutes a day.” “Lose weight while getting a sleek and lean body.”These types of claims have become a staple of so-called “fitness products” and certain health club marketing schemes. Having a toned and sleek physique is a common goal for many people — and marketers use its allure to get attention for products that people probably don’t need.

“拥有强壮而性感的身体”“每天几分钟,练出六块腹肌”“减去体重,拥有苗条身材”

这些主张已经变成了所谓“健身产品”的主要组成部分,和一些健康俱乐部的营销方案。拥有一个强健,苗条的身体是很多人的共同目标—-营销人员就利用这个目标的吸引力,来使那些群众可能不需要的产品得到关注。


Exercise and fitness professionals are often asked questions such as “Is lifting really the only option to improve your muscle strength and bone density?” While strength training through lifting weights is an option that should be explored by everyone, there are many other available choices to increase strength.

专业的运动健身者经常被问这样的问题:“举重真的是增加肌力和骨头密度的唯一选择吗?”通过举重进行力量训练是任何人都应该尝试的,但是还有很多增加肌力的选择。


Thousands of studies have touted the benefits of strength training and conditioning. But to health and fitness professionals, “conditioning” means more than just losing weight, toning up, getting in shape for sports, or increasing one’s fitness level. Improvements in muscle strength simultaneously improve endurance, balance, agility, bone density, cholesterol, digestion, blood pressure, flexibility and energy level. Thankfully, there are many fun activities, sports and other options to get stronger and fitter while having a great time.

Staying in shape, getting healthier, and being more active can involve a multitude of activities, both purposeful and playful. Group classes, whether it be aerobic-type classes such as indoor cycling, step aerobics, cardio and toning classes, or group instructional classes such as martial arts, kickboxing, karate or Taekwondo are just a few of the classes offered at different types of facilities. Some of the most popular conditioning programs are Pilates and yoga, taught by trained instructors who educate and monitor participation, form, improvement and progress.

上千种研究都吹捧了体能训练的好处,但是对于健康专家来说,“体能训练”不只是减去体重,让自己更苗条,使身材更适合运动,或是提升一个人的健康水平。肌力的提升同时也改善了耐力,平衡能力,灵活性,骨密度,胆固醇水平,消化能力,血压,柔韧性和精力。幸运的是,有很多有趣的活动,运动和其他选择能让我们在玩耍的同时变得更强壮,更健康。光是想要保持体形,变得更健康,更阳光就有很多种既有益又有趣的活动能让你达到目的。团课,无论是有氧课程例如室内单车,踏板舞,心肺锻炼,还是像武术,搏击操,空手道,跆拳道之类的分组教学课,只不过是一小部分训练设施不同的课程而已。其中一些最受欢迎的体能训练,例如普拉提和瑜伽,都会有训练有素的教练教学,监控客户的参与,形式,改善和进步。


Boot camp classes, which use a combination of body-weight exercises, activities and intervals, are a phenomenal option for overall strength and conditioning. They offer the advantages of being motivational, social and efficient for overall cardiovascular training, as well as strength-training benefits for engaging core muscles and using multiple planes, speed and stability for increased muscle work. Lunges, intervals, sprints, push-ups, squats and pull-ups are among the best exercises you can do for overall body tone and wellness — and boot camps usually offer them all. Some boot camps even incorporate rock climbing, tire rolling, wood splitting, and trail running to increase challenges and accomplishments.

训练营类的课,结合了自重训练,活动和间歇训练,对于总体的体能来说是一种非凡的选择。这类课有着综合心肺训练能够激励人,群体训练和高效的优点,也有力量训练运用核心肌群,多种平面,速度和稳定性由于肌肉负荷的增加的优点。弓步,间歇训练,冲刺,俯卧撑,深蹲和引体向上囊括了你能做的最好的几种训练来使身体更苗条,更健康—-训练营基本都有涵盖到这些内容。一些训练营甚至包括攀岩,滚轮胎,劈柴和越野跑来增加难度和成就。


One of the easiest ways to get people motivated to get — and stay — in shape is to incorporate fun sports and activities. Soccer, swimming, cycling are just a few of the enjoyable sports that improve both strength and endurance. Finding a team, training facility, or group can do wonders for increasing motivation and increasing the accountability needed to see the lifelong benefits of being healthy.

最容易激励人们塑形并保持的方法之一是参与有趣的体育活动。足球,游泳,自行车只是其中几种能改善力量和耐力的好玩的运动。找到一个队伍,训练设施,或者小组能够给人们更多动力和责任,看到变得更加健康的长远利益。


Activities or sports that we consider fun and look forward to, such as hiking, snow and water skiing, horseback riding, kayaking or surfing, also help improve your overall conditioning and strength. Almost any sport you can think of, done safely and properly on a regular basis, will help improve your body, mind and fitness levels.

Here, certified trainers, physiologists and coaches weigh in on what activities they enjoy other than weight training to improve overall conditioning, energy level, toning, strength and well-being.

“Activities like kickboxing and running stadium steps are ideal because they deliver the most bang for your energetic buck. They both provide intense cardiovascular training paired with an equally tough resistance training experience. For a lean, hard body, they’ll get you where you want to go in a rapid fashion!”

— Fitz Koehler, MSESS, national celebrity diet & fitness expert for examiner.com

那些我们认为有去并想去做的体育活动,例如远足,滑雪和滑水,骑马,独木舟或冲浪也能帮助改善你的综合体能。你能想到的几乎所有运动,在常规基础上安全,正确的做,都能帮助改善你的身心健康。

在这里,认证训练师,生理学家和教练讨论哪种重量训练外的有趣的活动可以改善综合体能,精力,塑形,力量和健康。

“像搏击操或是跑楼梯都是很理想的因为他们最消耗能量。他们都有高强度的有氧训练和同样艰难的抗阻训练结合。他们都能让你快速拥有瘦,强壮的身体。— Fitz Koehler, MSESS, national celebrity diet & fitness expert for examiner.com


“I am huge fan of sprint training, beginning with a 10-meter sprint and a 200-meter jog, then another sprint, followed by another jog, aiming for at least six sprints. As fitness improves, I increase the length of the sprint, for example, working up to a 50-meter sprint, followed by a 350-meter jog. If you really want to test up your upper-body strength and fitness, find a climbing wall in your area and spend time climbing. In addition to big muscle strength, climbing requires a lot of small, stabilizer muscles as well.”

— William Harryman, M.S., personal trainer and Ph.D. student

我非常喜欢短跑训练,从10米冲刺和200米慢跑开始,接着再冲刺,再慢跑,连着跑6轮。当健康状况改善时,我增加了冲刺的长度,比如最高跑到50米冲刺,接着350米慢跑。如果你真的想测试你的上身力量和健康程度,在附近找个攀岩墙,花时间去爬。除了大肌肉的力量,攀爬也需要很多小的稳定肌群。— William Harryman, M.S., personal trainer and Ph.D. student


“Although I think training with free weights and resistance bands is an excellent way to get strong, I’ve put body-weight training and good old calisthenics into my personal training and boot camp programs in recent years with excellent results. Using body weight exercises such as squats, lunges, push-ups and pull-ups, and a few calisthenics moves like jumping jacks, step ups and high-knee runs, I can create a nearly ‘no-equipment-needed’ workout that will develop strength and cardiovascular endurance in my clients.”

— Becky Williamson, M.S., exercise physiologist

虽然我认为自由重量训练和阻力带是一种非常棒的让自己更加强壮的方法,但是我在我的个人训练和训练营中加入了自重训练和很棒的古代健美操,取得了很好的效果。自重训练例如深蹲,弓步,俯卧撑和引体向上,和一些健美操动作例如开合跳,台阶跳和高抬腿,我能创造一种几乎不用器材的训练方法来发展我的客户的力量和心肺耐力。— Becky Williamson, M.S., exercise physiologist


“Having been in the health and fitness business my whole adult life, I find Pilates to be an amazing ‘discovery.’ I had open-heart surgery at age 12 and rehabilitated into incorrect movement patterns. After 20 years living with those patterns I was super-fit but had a “bad back” and “bad neck,” just to name a few. Pilates has allowed me to become fitter and stronger without injury and has allowed me to become pain-free! I have seen similar results in my clients. I have former college football players who came to me just wanting to be pain free… and Pilates has given them not only that, but the ability to golf and enjoy life!”— Staci Brodeur, M.S., Pilates studio owner and instructor

成年以来我一直在跟健康和健身打交道,我发现普拉提是种奇妙的发现。我在12岁时做了心内直视术,在康复时学会了错误的动作模式。在错误的模式中生活了20年后,我超级健康,但是背部和颈部都很糟糕,这只是其中一些例子而已。普拉提让我在不受伤的情况下更加健康,更加强壮,还让我不受病痛干扰!我在我的客户身上看到了相似的结果。曾有一个前大学橄榄球运动员来找我专门想除去病痛。。。普拉提并不只能除去病痛,还能让我们能开始打高尔夫,享受生活!— Staci Brodeur, M.S., Pilates studio owner and instructor


View the full winter 2009 issue of the ACSM Fit Society® Page online.


/END

//武体体能中心翻译团队出品



/翻译:林昊川
/校对:江蔚
/责编:Orange


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