40岁后还在靠“慢慢动”保持健康？

Core Viewpoint - Dr. Stacy Sims challenges the traditional Zone 2 training approach for women, suggesting it may not be the most effective method for them due to physiological differences compared to men [1][2][3] Group 1: Zone 2 Training Overview - Zone 2 training is characterized as low-intensity, long-duration aerobic exercise, typically maintaining heart rates at 60% to 70% of maximum heart rate [3][4] - It has been widely regarded as a method to enhance mitochondrial function, improve fat oxidation, and serve as a key strategy for endurance and fat loss [3][4] - Dr. Sims argues that women possess a stronger fat oxidation capability, especially under the influence of estrogen, thus they do not need to rely heavily on Zone 2 training for metabolic benefits [4][5] Group 2: Alternative Training Recommendations - Dr. Sims recommends that women focus more on resistance training, short sprints, and jumping exercises to enhance muscle strength, bone density, and hormonal regulation [5][22] - She emphasizes that the ideal training regimen should start with a foundation in Zone 2, followed by the gradual introduction of resistance and high-intensity training [20][29] Group 3: Specific Considerations for Perimenopausal Women - For women entering perimenopause, Dr. Sims highlights the importance of combining heavy resistance training with explosive movements to counteract hormonal fluctuations and maintain bone density [23][24] - She suggests a training routine of 2-3 sessions of heavy resistance training per week, focusing on major muscle groups, followed by sprint training to stimulate hormonal and metabolic responses [26][27] - Dr. Sims advocates for a "few high-quality sessions" approach rather than accumulating low-intensity aerobic sessions, especially during this critical phase of life [24][29]