目的：介紹漸進式全身等長阻力訓練方案和其生理效益。方法：綜整美國運動醫學會(The American College of Sport Medicine)、美國國家肌力與體能協會(National Strength and Conditioning Association) 與Best-Martin和Jones-DiGenova (2014/2016) 針對老年族群的阻力訓練建議，並與漸進式全身等長阻力訓練進行比照，再以過去實徵研究結果說明其生理效益。結果：漸進式全身等長阻力訓練與一般阻力訓練建議相比，其動作難度較低、訓練組數和次數較少、使用重量較大、訓練頻率較低，同時給予完整的訓練保護和輔助，可增進中高齡參與者之肌力、血管擴張性、腦源性神經滋養因子、可體松、睪固酮。結論：漸進式全身等長阻力訓練方案之特色，在於使其有更低的入門門檻、同時給予足夠的刺激和保護，亦對生理有正向的效益，令其可作為中高齡者或因生理限制無法進行一般阻力訓練者之參考方案。

Purpose: This study aims to introduce the progressive whole-body isometric resistance training program and elucidate its physiological benefits. Methods: Based on recommendations for resistance training for the elderly population provided by the American College of Sports Medicine, the National Strength and Conditioning Association, as well as the works of Best-Martin and Jones-DiGenova (2014/2016), this study compares them with progressive whole-body isometric resistance training. Additionally, past empirical research findings are used to illustrate their physiological benefits. Results: Compared to conventional resistance training recommendations, progressive whole-body isometric resistance training entails lower difficulty in movements, fewer sets and repetitions, utilization of heavier weights, and lower training frequency. Moreover, it provides comprehensive training protection and assistance. This form of training enhances muscular strength, vascular dilation, brain-derived neurotrophic factor levels, cortisol levels, and testosterone levels in elderly participants. Conclusion: The distinctive feature of progressive whole-body isometric resistance training lies in its lower entry difficulty, simultaneous provision of adequate stimulation and protection, and positive physiological effects. Therefore, it can serve as a viable reference for the elderly population or those with physiological limitations who are unable to engage in conventional resistance training.

中高齡; 阻力訓練; 等長阻力訓練

older adults; resistance training; isometric resistance training