健美理念的突破：“举轻”堪比“举重”【medical-news】

Building Muscle Doesn't Require Lifting Heavy Weights, Study Shows

健美理念的突破：“举轻”堪比“举重”

译者：Docofsoul

ScienceDaily (Aug. 12, 2010) — Current gym dogma holds that to build muscle size you need to lift heavy weights. However, a new study conducted at McMaster University has shown that a similar degree of muscle building can be achieved by using lighter weights. The secret is to pump iron until you reach muscle fatigue.

《每日科学》2010年8日12日报道 ——当前的健美理念是：想增加肌肉的块头你就得去举重（如沉甸甸的哑铃或扛铃之类）。但是一项由加拿大麦克马斯特大学完成的新的研究则显示：“举轻”也能让同样块头的肌肉鼓起来！秘密在于必须持续“举轻”直到肌肉疲劳为止。




Current gym dogma holds that to build muscle size you need to lift heavy weights. However, a new study conducted at McMaster University has shown that a similar degree of muscle building can be achieved by using lighter weights. The secret is to pump iron until you reach muscle fatigue.

当前的健美理念是：想增加肌肉的块头你就得去举重（如沉甸甸的哑铃或扛铃之类）。但是一项由加拿大麦克马斯特大学完成的新的研究则显示：“举轻”也能让同样块头的肌肉鼓起来！秘密在于必须持续“举轻”直到肌肉疲劳为止。（图片来源：《每日邮报》）

The findings are published in PLoS ONE.

本研究发表于国际学术刊物《PLoS ONE.》（《公共科学图书馆•综合》）。

"Rather than grunting and straining to lift heavy weights, you can grab something much lighter but you have to lift it until you can't lift it anymore," says Stuart Phillips, associate professor of kinesiology at McMaster University. "We're convinced that growing muscle means stimulating your muscle to make new muscle proteins, a process in the body that over time accumulates into bigger muscles."

麦克马斯特大学运动机能学副教授Stuart Phillips说：“无须抱怨叫苦、无须咬紧牙关举重，只要抓住轻得多的东西来锻炼就行了。但要注意：必须持续‘举轻’直到举不起来为止。我们相信： 长肌肉就意味着刺激人的肌肉产生新的肌肉蛋白，这个过程在体内会产生累积作用，最后长成块头更大的肌肉。”

Phillips praised lead author and senior Ph.D. student Nicholas Burd for masterminding the project that showed it's really not the weight that you lift but the fact that you get muscular fatigue that's the critical point in building muscle. The study used light weights that represented a percentage of what the subjects could lift. The heavier weights were set to 90% of a person's best lift and the light weights at a mere 30% of what people could lift. "It's a very light weight," says Phillips noting that the 90-80% range is usually something people can lift from 5-10 times before fatigue sets in. At 30%, Burd reported that subjects could lift that weight at least 24 times before they felt fatigue.

Phillips 对论文的第一作者、高年级博士生Nicholas Burd所主持的这一课题表示欣赏。该课题显示了：关键并不在于所举的重量，而在于必须让肌肉疲劳这一事实，因为肌肉疲劳正是让肌肉块头增加的临界点。本研究中所用的“举轻”用品的重量只有实验对象所能举起的重量的1%。更重的相关用品则设置为一个人的最佳举重量的90%，比较轻的则仅为人们能够举起的重量的30%。“这个重量很轻了。”Phillips说。他指出90-80%这个范围内人们通常能够举5到10次，接着肌肉就变疲劳了。Burd在论文中指出：在30%这个档上，实验对象至少能举24次才疲劳。

"We're excited to see where this new paradigm will lead," says Phillips, adding that these new data have practical significance for gym enthusiasts but more importantly for people with compromised skeletal muscle mass, such as the elderly, patients with cancer, or those who are recovering from trauma, surgery or even stroke.

“我们对这一新的锻炼范式将引导的领域感到激动。”Phillips说，他同时指出：这些新的数据对健美爱好者有实际意义，但是对那些骨骼肌消瘦的人们，比如说老年人、癌症患者与正在外伤、手术甚至中风康复阶段的人来说尤显重要。

（Docofsoul 译于 2010-8-13）

参考文献：
Low-Load High Volume Resistance Exercise Stimulates Muscle Protein Synthesis More Than High-Load Low Volume Resistance Exercise in Young Men
文献全文链接地址：
http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0012033

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