Weight Training | 举铁

Weight Training | Resistance Training ｜抗阻训练

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中文版 (English Version Follows Below.)

力量训练/扛阻训练

我的健康原则是：生命诚可贵，自由价更高；若为健康故，万事皆可抛。 在这个原则下，健身成为了我健康“四大金刚”中的核心支柱，与睡眠、饮食、压力管理并列。

根据全球健身行业最权威的机构 IHRSA（国际健康、网球及体育俱乐部协会，现更名为 Health & Fitness Association）多项针对消费者行为的长期追踪研究， 在美国，50% 的人会在半年内放弃健身房。如果你能坚持过一年，你就已经打败了全球一半的‘口头健身者’。如果你能坚持四年以上，你就是那 20% 掌握了生命主动权的‘精英阶层’。

我很自豪，我就是那20%的“健身精英”。以前我也是断断续续地动一动,谁不知道健身能够减脂、增肌、抗衰老，还能提高免疫力，问题就是万事开头难呀。

我的转折点是思维上彻彻底底的转变，既然都“若为健康故，万事皆可抛”了，那就去做吧，要不我是很瞧不上我自己的。

我爱肌肉

我曾在一个华人论坛看到有网友说：“年轻人练肌肉是为了好看，不理解为什么中老年人还要追求这种表面的好看？ 这其实是完全不了解肌肉的神奇力量。对成年人来说，肌肉不仅仅是审美，更是成年人最好的“保险”。

1. 40岁后的“断崖式下跌”

40岁是一个分水岭。如果不进行人为干预，我们的肌肉量每年会流失约 1%，到70岁时你可能会损失 50% 的初始力量。这种流失是悄无声息的，直到你发现提不起重物、容易摔倒时，代价已经产生了。

2. 肌肉是最高级的抗衰老神器

年轻人年轻就是因为他们活力来源于肌肉的支撑。肌肉是人体代谢的黄金，它能维持极高的基础代谢率 (BMR)，修复线粒体健康，并让皮肤和组织保持弹性的激素分泌。我认真举铁5年多，不但身体棒，最主要是身材提拔，配合营养和睡眠，精气神足。

3. 肌肉能防百病

• 预防骨质疏松：肌肉收缩会产生牵引力，迫使骨密度增加。我每周坚持举铁3次，就是为了给骨骼以后免受那些所谓的“自然老化”带来的慢性疼痛。
  
  

• 稳定血糖：肌肉是血糖的天然稳定器。肌肉量越多，胰岛素敏感性越高。我多年前有一次体检，处于糖尿病前期 (Borderline Diabetic)，马上通过立刻调整饮食和锻炼节奏，彻底扭转了局面。
  
  

• 强健心脏：强健的肌肉能减少全身性炎症，改善血液循环。除了举铁，我每周还会在跑步机上快走1-2次，每次一小时，作为心肺补充。
  
  

• 保护大脑：抗阻训练时，肌肉会释放肌肉因子 (Myokines)。这些化学物质能进入大脑，改善记忆力并对抗认知障碍。现在大家都怕老年后有老年痴呆症，我是尽早储备肌肉来健脑了。

4. 我的举铁之路：从坚持到成瘾

每个人的锻炼方式不同，动总比不动好。挥拍类运动是长寿的第一运动，我因为有一个膝盖受伤过，选择了举铁。如果你人到中年只选择步行或跑步，却不触碰负重训练，那你极有可能错过巩固肌肉的黄金期。当然不少跑步爱好者是跑步和举铁交换进行的。

我从5年前开始认真举铁。如何坚持的？在我确立了“健康第一”的原则后，我不就优先安排了呗。一个月后，我竟然上瘾了，一换上运动服、戴上耳机，开车去健身房的路上内心就充满了愉悦。

为了安全，我请了几节教练课确保动作标准。我从最简单的器械开始， 比如高位下拉 (Lat Pulldown) 练背，改善体态， 和腿弯举 (Leg Curl) 练大腿后侧，保护膝盖。

起步阶段，我不追求重量，也不会练超过一个小时。为了简单，我只将训练分为上半身和下半身轮流练。然后慢慢地加点重量，平台期也不硬拉，免得受伤。我每周举铁3次加一次有氧快走，休息3天。根据当天的精力和时间灵活调整，如果太累就回家睡觉去，不用纠结。

至于肚子上那点肉，我已经释然了，接受它也是一种力量。

5. 适合自己的强度才是最好的

我每周举铁3次加一次有氧快走，休息3天。根据当天的精力和时间灵活调整，如果太累就回家睡觉去，不用纠结。

我在跑步机上快走时，会穿上一件 8磅的加重马甲(可FSA和HSA买），时速设在 3.0-3.2 之间。这对我 162cm 身高、125磅体重的身体来说，是合适的马甲重量。因为我的膝盖曾有不适，我会戴上有绑带的护膝 （可FSA和HSA买），比没有绑带的会牢固很多不会滑。我这样坚持倒走和也用其他腿部器械半年后不到，膝盖再也没有疼过，看我是如何彻底治好我的治膝盖疼的。

我每次锻炼后，我回家后会用我很喜欢的微型强力按摩枪按摩一下 (这款比我以前用的便宜的产品好很多，可以用FSA和HSA买） 。我以前试过其他几种便宜的，都不如它的它的力度和准确点好，还很小巧方便。

English Version

Strength Training / Resistance Training

My Health Manifesto: Muscle is the Ultimate Insurance

My personal philosophy is simple: Life is precious, freedom is dearer; but for the sake of health, all else can be cast aside. Under this principle, fitness has become the core pillar of my "Big Four" for health, standing equal with sleep, nutrition, and stress management.

According to IHRSA (now the Health & Fitness Association), 50% of people in the U.S. quit the gym within six months. If you stick with it for a year, you’ve outlasted half the world. If you persist for over four years, you become part of the 20% "Fitness Elite"—those who have truly taken command of their lives. I am proud to say I am part of that 20%.

Why I Love Muscle: It’s More Than Aesthetics

To the uninitiated, lifting weights in middle age might seem like vanity. In reality, muscle is the best "insurance policy" an adult can own.

• Halting the "40-Year Cliff": After 40, we lose about 1% of our muscle mass annually. By age 70, you could lose 50% of your initial strength. This "silent leak" leads to frailty and falls unless we intervene.
  
  

• The Ultimate Anti-Aging Tool: Muscle maintains a high Basal Metabolic Rate (BMR), repairs mitochondrial health, and stimulates hormones that keep skin and tissues elastic. After five years of lifting, my posture is upright, and my energy levels are peaking.
  
  

• Disease Prevention: * Stronger Bones: Lifting creates traction that forces bone density to increase, preventing osteoporosis.

  • Metabolic Shield: Muscle is a natural blood sugar stabilizer. Years ago, I was pre-diabetic; I reversed it entirely through diet and resistance training.

  • Brain Protection: When we train, muscles release myokines—chemicals that enter the brain to improve memory and combat cognitive decline.

My Journey: From Discipline to Addiction

While racket sports are often cited as the #1 longevity exercise, I chose weightlifting due to a prior knee injury. I prioritize it because it is my #1 value. Within a month of starting, I became "addicted"—the moment I put on my headphones and drive to the gym, I feel pure joy.

My Strategy for Longevity:

1.Safety First: I hired a trainer initially to master form. I started with machines like Lat Pulldowns (for posture) and Leg Curls (to protect the knees).

2.Simple Programming: I rotate between Upper Body and Lower Body days. I don't chase ego-heavy weights; I listen to my body. If I'm exhausted, I choose sleep over the gym.

3.The "Weighted" Walk: Once or twice a week, I do a one-hour cardio session. I wear an 8-lb weighted vest （FSA and HSA eligible) and walk at a 3.0–3.2 mph pace.

4.The Secret Sauce (Reverse Walking): To rehab my knees, I spend about 5 minutes several times during my walk walking backward on the treadmill. I wear knee braces with straps (FSA and HSA eligible); They are much more secure and don’t slip like the strapless ones.


After less than six months of consistent reverse walking combined with other leg machines, my knee pain has completely disappeared. This is how I finally fixed my knee issues for good.

5. Post-workout, I use my favorite mini deep-tissue massage gun (this is a high-quality one, better than many cheap ones, and it is FSA/HSA eligible!). I’ve tried several cheaper versions before, but none of them match this one's power and precision. Plus, it’s compact and super convenient.

Consistency Over Perfection

I lift three times a week and do one cardio session. I’ve made peace with the bit of stubborn fat on my belly—I accept it as a sign of strength. The feeling of having powerful muscles and a clear mind is incomparable.