整理 | GLP1减重宝典内容团队 ▍ 司美格鲁肽和替尔泊肽的减重机制与运动的关联 近年来，GLP-1受体激动剂类药物在肥胖治疗领域异军突起。其中，美国礼来的替尔泊肽（Tirzepatide）凭借其双靶点作用机制（同时激活 GLP-1和GIP受体），在临床试验中展现出优于司美格鲁肽（Semaglutide）的显著减重效果。然而，随着药物普及，部分使用者在运动配合上 陷入误区： 过度依赖有氧训练，忽视抗阻训练的重要性，导致肌肉流失、代谢下降等风险 。本文将从药物机制、运动科学及临床案例角度，探 讨司美格鲁肽和替尔泊肽减重期间运动方案的优化策略。 研究表明，单独进行6周抗阻+有氧训练（RT+AT） 在改善心肺功能、肌肉力量及调节胰岛素水平方面 甚至优于联合使用替尔泊肽。5 mg和2.5 mg替尔泊肽与运动训练结合并未显示出较单纯运动训练的显著优势，且两种剂量间效果无显著差异。 由此可见运动在使用司美格鲁肽和替尔 泊肽的同时进行的异常重要性。 司美格鲁肽和替尔泊肽通过双重作用调节代谢：一方面抑制食欲、延缓胃排空，减少热量摄入；另一方面促进脂肪分解、提升基础代谢率。临 床试验显示，替尔泊肽72周平均减重达22.5%（ ...

Core Insights - The article emphasizes the profound impact of exercise on brain health, highlighting that physical activity is not only beneficial for the body but also serves as a powerful tool for optimizing brain function [1] Group 1: Emotional Benefits of Exercise - Exercise acts as a "mood cocktail," releasing various "happy hormones" that can significantly improve emotional states [6][5] - Key hormones released during exercise include endorphins, dopamine, and serotonin, which contribute to pain relief, motivation, and emotional stability respectively [7][8] Group 2: Cognitive Benefits of Exercise - Engaging in moderate-intensity aerobic exercise for 20-30 minutes can enhance concentration and focus, making it an effective strategy for students and professionals [9] - Exercise stimulates the production of brain-derived neurotrophic factor (BDNF), which is crucial for learning and memory, thereby acting as a "fertilizer" for the brain [10] Group 3: Long-term Brain Health - Regular aerobic exercise can increase the volume of the hippocampus and prefrontal cortex, counteracting age-related brain shrinkage [11] - Exercise reduces the risk of neurodegenerative diseases like Alzheimer's by promoting BDNF secretion and improving brain vascular health [13] Group 4: Types of Exercise for Brain Health - Aerobic exercise is essential for enhancing BDNF levels and improving blood circulation in the brain [16] - Resistance training strengthens decision-making and focus by stimulating the prefrontal cortex [17] - High-intensity interval training boosts BDNF levels and enhances the brain's ability to cope with stress [19] - Skill-based exercises improve neural networks and cognitive agility through complex motor coordination [21] - Flexibility and meditation training activate the parasympathetic nervous system, reducing stress and enhancing emotional awareness [23]

Core Insights - Resistance training is an effective method for enhancing muscle strength, improving overall athletic performance, and combating age-related muscle loss [2][3] - It plays a significant role in increasing basal metabolic rate, aiding in weight control and fat loss by promoting muscle mass [2] - Resistance training positively impacts bone health by stimulating osteoblast activity, which helps prevent and improve osteoporosis [2] Group 1: Benefits of Resistance Training - Resistance training is not just about building muscle; it optimizes bodily functions from the inside out and is a sustainable training choice [2] - It helps in maintaining muscle mass as individuals age, counteracting muscle loss [2] - Increased muscle mass leads to higher daily calorie expenditure, facilitating long-term weight management [2] - It contributes to better bone health by applying moderate stress to bones, which is crucial for preventing osteoporosis [2] Group 2: Preparation for Resistance Training - A well-structured training plan should be based on individual physical conditions and goals, adjusting for muscle gain or endurance [3] - Warm-up exercises, including dynamic stretching for 5 to 10 minutes, are essential to prevent injuries [3] Group 3: Types of Resistance Training - Bodyweight exercises, such as push-ups and squats, can be performed without equipment and are suitable for home or outdoor settings [4][5] - Assisted resistance training involves using equipment like dumbbells, barbells, and resistance bands, which are effective for strength and muscle endurance [6] Group 4: Training Guidelines - Regularity and moderation in training frequency and intensity are crucial, especially for beginners [7] - Proper form and technique are vital for safety, and initial training should ideally be supervised by professionals [7] - Progression should be gradual, starting with bodyweight exercises and slowly incorporating weights as strength increases [7]