為了長壽，你究竟需要多少重量訓練？
How much strength training do you really need for a longer life?
Updated at: June 13, 2026 at 03:30 AM
您想過著更長壽、更健康的生活嗎？
Do you want to live a longer, healthier life?
近期的研究顯示，祕訣可能在於您花在肌力訓練上的時間。
Recent research suggests the secret may lie in how much time you spend lifting.
一篇來自《英國運動醫學期刊》（British Journal of Sports Medicine）的大型研究發現，肌力訓練有一個明確的「甜蜜點」（sweet spot）：每週90到120分鐘。
A major study from the British Journal of Sports Medicine found a clear 'sweet spot' for strength training: 90 to 120 minutes per week.
花這麼多時間鍛鍊肌肉，與各種原因導致的死亡風險降低13%有關，同時還能有效預防心臟病和神經系統疾病。
Spending this much time building muscle is linked to a 13% lower risk of death from any cause, alongside significant protection against heart and neurological diseases.
肌力訓練就像是「長壽保險」（longevity insurance），能保護您的關節、改善平衡感，並對抗細胞老化。
Strength training acts as 'longevity insurance,' protecting your joints, improving balance, and fighting cellular aging.
將這些訓練與步行或騎自行車等有氧運動相結合，效果最好。
The best results come from combining these sessions with aerobic exercise like walking or cycling.
您不需要豪華的健身房即可開始；深蹲（squats）或伏地挺身（pushups）等自體重量訓練就很完美。
You don't need a fancy gym to start; bodyweight exercises like squats or pushups are perfect.
最重要的因素是持之以恆。
The most important factor is consistency.
無論您是將每週目標分為三次40分鐘的訓練，還是拆解成每天較短的日常鍛鍊，關鍵都在於持之以恆。
Whether you divide your weekly goal into three 40-minute sessions or shorter daily routines, the key is showing up.
從小處著手，養成習慣，並享受強健體魄帶來的終身益處。
Start small, build a habit, and enjoy the lifelong benefits of a stronger body.
