本文转自【央视财经】； 近年来，有不少科学研究表明，抗阻运动（如深蹲、俯卧撑等力量训练），可能是改善睡眠的"天然良 药"。 01、研究证实：抗阻运动有助于改善睡眠 2025年1月，《睡眠医学》上的一篇文章介绍，研究者招募了一组存在延迟睡眠-觉醒相位障碍 （DSWPD）的男大学生，这种障碍表现为入睡时间晚、起床困难，导致睡眠时间与日常生活节奏不匹 配。 参与者被随机分为两组，一组进行抗阻运动（如哑铃训练、深蹲等），另一组进行有氧运动（如跑步、 骑自行车）。 实验持续数周，其间通过睡眠日志、可穿戴设备等工具，记录了他们的入睡时间、睡眠效率、深度睡眠 时长和夜间觉醒次数等关键指标。 结果显示，进行抗阻运动的参与者在以下方面有显著改善： 入睡时间缩短：平均比有氧运动组快15~20分钟入睡。 睡眠效率提升：抗阻运动组的睡眠效率提高了约10%，而有氧运动组仅提高了约5%。 深度睡眠增加：抗阻运动组的深度睡眠时长增加了20~30分钟，显著优于有氧运动组。 研究者分析认为，抗阻运动之所以更有效，可能与其对身体和神经系统的独特作用有关。抗阻运动通过 刺激肌肉力量增长和身体恢复，不仅缓解身体紧张，还促进了中枢神经系统的放松，从而 ...

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]