{"text":"That’s *strength training*. What about barbell training? Like every other area of exercise science, research into strength training in the elderly under-represents barbell training. But I would posit that all of the well-known advantages of barbell training will be magnified in elderly populations. The basic barbell exercises train the largest amount of tissue, and will thereby evoke the largest systemic and local responses, including elaboration of trophic factors. Squats, deadlifts, and presses strengthen functional movements—getting up, walking, standing, bending over, reaching—that we all rely on every day and that can be challenging for deconditioned elderly people. And because, unlike machines, barbell exercises do not isolate joints and their corresponding tendons and ligaments in unnatural loaded movement patterns, we can expect them to be far less likely than machines to damage older, more beat-up joints.","title":"Barbell Training Is Big Medicine","author":"Jonathon Sullivan MD, PhD","url":null,"source_url":"https://read.readwise.io/read/01j1sbvswfdsz4ww6m4qa8m5n7","source_type":"article","category":null,"location_type":"offset","location":21665,"note":"这就是力量训练。那么，杠铃训练呢？像其他所有运动科学领域一样，对老年人力量训练的研究中，杠铃训练的代表性不足。但我认为，杠铃训练的所有已知优势在老年人群中会被放大。基本的杠铃练习训练了最大量的组织，因此会引发最大的系统性和局部反应，包括营养因子的生成。深蹲、硬拉和推举等动作强化了功能性运动——起身、行走、站立、弯腰、伸手——这些都是我们每天依赖的动作，而对于体能下降的老年人来说，这些动作可能具有挑战性。而且，与机器不同，杠铃练习不会在不自然的负重运动模式下孤立关节及其相应的肌腱和韧带，因此我们可以预期，它们比机器更不容易损伤老年人已经磨损的关节。","highlighted_at":"2024-07-02T09:26:11.892820Z","highlight_url":"https://read.readwise.io/read/01j1sc81axcm9x2yd2q8w8evtr","image_url":"https://startingstrength.com/contentimg/bigmed_og.jpg","id":740976025,"api_source":null}