體能鍛煉：修订间差异

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*[[無氧運動]]：泛指能在短時間內促進{{tsl|en|lactic acid|乳酸}}在體內迅速生成的運動。這類的運動通常用來促進身體瞬間的爆發力。<ref name="jap.physiology.org">{{cite journal|last=Medbo|first=JI|last2=Mohn|first2=AC |last3=Tabata|first3=I |last4=Bahr|first4=R |last5=Vaage|first5=O |last6=Sejersted|first6=OM|title=Anaerobic capacity determined by maximal accumulated O2 deficit|journal=Journal of Applied Physiology|date=January 1988|volume=64|issue=1|pages=50–60|url=http://jap.physiology.org/content/64/1/50.abstract|accessdate=14 May 2011}}</ref>
*[[無氧運動]]：泛指能在短時間內促進{{tsl|en|lactic acid|乳酸}}在體內迅速生成的運動。這類的運動通常用來促進身體瞬間的爆發力。<ref name="jap.physiology.org">{{cite journal|last=Medbo|first=JI|last2=Mohn|first2=AC |last3=Tabata|first3=I |last4=Bahr|first4=R |last5=Vaage|first5=O |last6=Sejersted|first6=OM|title=Anaerobic capacity determined by maximal accumulated O2 deficit|journal=Journal of Applied Physiology|date=January 1988|volume=64|issue=1|pages=50–60|url=http://jap.physiology.org/content/64/1/50.abstract|accessdate=14 May 2011}}</ref>
[[File:Start Jeremy Wariner 2007.jpg|thumb|無氧運動（Anaerobic exercise）]]
[[File:Start Jeremy Wariner 2007.jpg|thumb|無氧運動（Anaerobic exercise）]]

*{{tsl|en|Flexibility (anatomy)|肢體彈性運動}}：肢體的伸展以強化關節的彈性並促進肌肉的柔軟度{{efn|soft/limber}}。最終的目標在於：增加肢體的定點延伸範圍{{efn|比如說：劈腿與無劈腿間肢體伸展範圍上的差異。}}、減少肢體受傷的機會{{efn|比如說：拉傷等。}}。<ref name="phy_active"/> <ref name="phy_active"/><ref>{{cite journal
*{{tsl|en|Flexibility (anatomy)|肢體彈性運動}}：肢體的伸展以強化關節的彈性並促進肌肉的柔軟度{{efn|soft/limber}}。最終的目標在於：增加肢體的定點延伸範圍{{efn|比如說：劈腿與無劈腿間肢體伸展範圍上的差異。}}、減少肢體受傷的機會{{efn|比如說：拉傷等。}}。<ref name="phy_active"/> <ref name="phy_active"/><ref>{{cite journal
|author1=O'Connor D.
|author1=O'Connor D.
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Children who participate in physical exercise experience greater loss of body fat and increased cardiovascular fitness.<ref>{{cite journal | last1 = Lumeng | first1 = Julie C | year = 2006 | title = Small-group physical education classes result in important health benefits | url = | journal = The Journal of Pediatrics | volume = 148 | issue = 3| pages = 418–419 | doi=10.1016/j.jpeds.2006.02.025}}</ref> Studies have shown that academic stress in youth increases the risk of cardiovascular disease in later years; however, these risks can be greatly decreased with regular physical exercise.<ref>{{Cite journal|last=Ahaneku|first=Joseph E.|last2=Nwosu|first2=Cosmas M.|last3=Ahaneku|first3=Gladys I.|date=2000|title=Academic Stress and Cardiovascular Health|url=|journal=Academic Medicine|doi=|pmid=}}</ref> There is a dose-response relation between the amount of exercise performed from approximately 700 to 2000 kcal of energy expenditure per week and all-cause mortality and cardiovascular disease mortality in middle-aged and elderly populations. The greatest potential for reduced mortality is in the sedentary who become moderately active. Studies have shown that since heart disease is the leading cause of death in women, regular exercise in aging women leads to healthier cardiovascular profiles. Most beneficial effects of physical activity on cardiovascular disease mortality can be attained through moderate-intensity activity (40% to 60% of maximal oxygen uptake, depending on age). Persons who modify their behavior after myocardial infarction to include regular exercise have improved rates of survival. Persons who remain sedentary have the highest risk for all-cause and cardiovascular disease mortality.<ref>{{cite web|url=http://circ.ahajournals.org/cgi/content/full/94/4/857|title=Statement on Exercise: Benefits and Recommendations for Physical Activity Programs for All Americans|author=Gerald F. Fletcher|publisher=}}</ref> According to the American Heart Association, exercise reduces blood pressure, LDL and total cholesterol, and body weight. It increases HDL cholesterol, insulin sensitivity, and exercise tolerance.<ref name=":1" /> -->
Children who participate in physical exercise experience greater loss of body fat and increased cardiovascular fitness.<ref>{{cite journal | last1 = Lumeng | first1 = Julie C | year = 2006 | title = Small-group physical education classes result in important health benefits | url = | journal = The Journal of Pediatrics | volume = 148 | issue = 3| pages = 418–419 | doi=10.1016/j.jpeds.2006.02.025}}</ref> Studies have shown that academic stress in youth increases the risk of cardiovascular disease in later years; however, these risks can be greatly decreased with regular physical exercise.<ref>{{Cite journal|last=Ahaneku|first=Joseph E.|last2=Nwosu|first2=Cosmas M.|last3=Ahaneku|first3=Gladys I.|date=2000|title=Academic Stress and Cardiovascular Health|url=|journal=Academic Medicine|doi=|pmid=}}</ref> There is a dose-response relation between the amount of exercise performed from approximately 700 to 2000 kcal of energy expenditure per week and all-cause mortality and cardiovascular disease mortality in middle-aged and elderly populations. The greatest potential for reduced mortality is in the sedentary who become moderately active. Studies have shown that since heart disease is the leading cause of death in women, regular exercise in aging women leads to healthier cardiovascular profiles. Most beneficial effects of physical activity on cardiovascular disease mortality can be attained through moderate-intensity activity (40% to 60% of maximal oxygen uptake, depending on age). Persons who modify their behavior after myocardial infarction to include regular exercise have improved rates of survival. Persons who remain sedentary have the highest risk for all-cause and cardiovascular disease mortality.<ref>{{cite web|url=http://circ.ahajournals.org/cgi/content/full/94/4/857|title=Statement on Exercise: Benefits and Recommendations for Physical Activity Programs for All Americans|author=Gerald F. Fletcher|publisher=}}</ref> According to the American Heart Association, exercise reduces blood pressure, LDL and total cholesterol, and body weight. It increases HDL cholesterol, insulin sensitivity, and exercise tolerance.<ref name=":1" /> -->


===免疫系統===
===免疫系統===
[[
[[File:The J-Curve PE.png|thumb|right|J曲線示意圖]]
File:The J-Curve PE.png|thumb|right|J曲線示意圖]]




[[流行病學]]的文獻指出<u>適度</u>的運動有助於增強身體的抵抗力。「適量的運動」與「免疫力的提升」的關係可以用{{tsl|en|J curve|J曲線}}來表示。適度的運動能降低29%{{tsl|en|upper respiratory tract infection|上呼吸道感染}}（URTI，upper Respiratory Tract Infection）的機率。然而有些研究在運動選手選手身上發現，他們「長時間高強度的運動」與「[[淋巴細胞]]（lymphocytes）」的受迫率、「免疫細胞」的受損率及「疾病感染率」的增加有關；不過目前學界尚未就此做出結論。.<ref>{{Cite journal|last=Goodman|first=C. C.|last2=Kapasi|first2=Z. F.|date=2002|title=The effect of exercise on the immune system|url=|journal=Rehabilitation Oncology|doi=|pmid=}}</ref>
[[流行病學]]的文獻指出<u>適度</u>的運動有助於增強身體的抵抗力。「適量的運動」與「免疫力的提升」的關係可以用{{tsl|en|J curve|J曲線}}來表示。適度的運動能降低29%{{tsl|en|upper respiratory tract infection|上呼吸道感染}}（URTI，upper Respiratory Tract Infection）的機率。然而有些研究在運動選手選手身上發現，他們「長時間高強度的運動」與「[[淋巴細胞]]（lymphocytes）」的受迫率、「免疫細胞」的受損率及「疾病感染率」的增加有關；不過目前學界尚未就此做出結論。.<ref>{{Cite journal|last=Goodman|first=C. C.|last2=Kapasi|first2=Z. F.|date=2002|title=The effect of exercise on the immune system|url=|journal=Rehabilitation Oncology|doi=|pmid=}}</ref>
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| pmid = 24163284
| pmid = 24163284
| doi = 10.1007/s40279-013-0114-1 }}</ref>。
| doi = 10.1007/s40279-013-0114-1 }}</ref>。
大量的人體
<!--The lead of this article is transcluded into the "Physical exercise" article.
A large body of research in humans has demonstrated that consistent [[aerobic exercise]] (e.g., 30&nbsp;minutes every day) induces persistent improvements in certain [[cognitive function]]s, healthy alterations in [[gene expression]] in the brain, and beneficial forms of [[neuroplasticity]] and [[behavioral plasticity]]; some of these long-term effects include: increased [[adult neurogenesis|neuron growth]], increased neurological activity (e.g., {{nowrap|[[c-Fos]]}} and [[Brain-derived neurotrophic factor|BDNF]] signaling), improved stress coping, enhanced [[cognitive control of behavior]], improved [[declarative memory|declarative]], [[spatial memory|spatial]], and [[working memory|working]] memory, and structural and functional improvements in brain structures and [[neural pathways|pathways]] associated with cognitive control and memory.<ref name="Summary as of August 2015" /><ref name="Exercise - neurotrophic factors + basal ganglia" /><ref name="Summary of effects" /><ref name="epigenome" /><ref name="Comprehensive review">{{cite journal |vauthors=Gomez-Pinilla F, Hillman C | title = The influence of exercise on cognitive abilities | journal = Compr. Physiol. | volume = 3 | issue = 1 | pages = 403–428 | date = January 2013 | pmid = 23720292 | pmc = 3951958 | doi = 10.1002/cphy.c110063 }}</ref><ref name="gray matter">{{cite journal |vauthors=Erickson KI, Leckie RL, Weinstein AM | title = Physical activity, fitness, and gray matter volume | journal = Neurobiol. Aging | volume = 35 Suppl 2 | issue = | pages = S20–528 | date = September 2014 | pmid = 24952993 | pmc = 4094356 | doi = 10.1016/j.neurobiolaging.2014.03.034 |url=http://www.neurobiologyofaging.org/article/S0197-4580(14)00349-2/fulltext | accessdate = 9 December 2014 }}</ref><ref name="exercise benefits">{{cite journal |vauthors=Guiney H, Machado L | title = Benefits of regular aerobic exercise for executive functioning in healthy populations | journal = Psychon Bull Rev | volume = 20 | issue = 1 | pages = 73–86 | date = February 2013 | pmid = 23229442 | doi = 10.3758/s13423-012-0345-4 }}</ref><ref name="BDNF depression">{{cite journal | vauthors = Erickson KI, Miller DL, Roecklein KA | title = The aging hippocampus: interactions between exercise, depression, and BDNF | journal = Neuroscientist | volume = 18 | issue = 1 | pages = 82–97 | year = 2012 | pmid = 21531985 | pmc = 3575139 | doi=10.1177/1073858410397054}}</ref><ref name="cognitive control of exercise">{{cite journal |vauthors=Buckley J, Cohen JD, Kramer AF, McAuley E, Mullen SP | title = Cognitive control in the self-regulation of physical activity and sedentary behavior | journal = Front Hum Neurosci | volume = 8 | issue = | page = 747 | year = 2014 | pmid = 25324754 | pmc = 4179677 | doi = 10.3389/fnhum.2014.00747 }}</ref><ref name="Exercise healthy young adult 2016 SystRev">{{cite journal | vauthors = Cox EP, O'Dwyer N, Cook R, Vetter M, Cheng HL, Rooney K, O'Connor H | title = Relationship between physical activity and cognitive function in apparently healthy young to middle-aged adults: A systematic review | journal = J. Sci. Med. Sport | volume = 19 | issue = 8 | pages = 616–628 | date = August 2016 | pmid = 26552574 | doi = 10.1016/j.jsams.2015.09.003 }}</ref> The effects of exercise on cognition have important implications for improving [[academic performance]] in children and college students, improving adult productivity, preserving [[cognitive function]] in old age, preventing or treating certain [[neurological disorder]]s, and improving overall quality of life.<ref name="Summary as of August 2015" /><ref name="Depression QoL meta-analysis">{{cite journal | vauthors = Schuch FB, Vancampfort D, Rosenbaum S, Richards J, Ward PB, Stubbs B | title = Exercise improves physical and psychological quality of life in people with depression: A meta-analysis including the evaluation of control group response | journal = Psychiatry Res. | volume = 241 | issue = | pages = 47–54 | date = July 2016 | pmid = 27155287 | doi = 10.1016/j.psychres.2016.04.054 }}</ref><ref name="Aging QoL review">{{cite journal | vauthors = Pratali L, Mastorci F, Vitiello N, Sironi A, Gastaldelli A, Gemignani A | title = Motor Activity in Aging: An Integrated Approach for Better Quality of Life | journal = Int. Sch. Res. Notices | volume = 2014 | issue = | pages = 257248 | date = November 2014 | pmid = 27351018 | doi = 10.1155/2014/257248 | pmc=4897547}}</ref>

People who regularly perform aerobic exercise (e.g., running, jogging, brisk walking, swimming, and cycling) have greater scores on [[Neuropsychological test|neuropsychological function and performance tests]] that measure certain cognitive functions, such as [[attentional control]], [[inhibitory control]], [[cognitive flexibility]], [[working memory]] updating and capacity, [[declarative memory]], [[spatial memory]], and [[mental chronometry|information processing speed]].<ref name="Summary as of August 2015" /><ref name="Comprehensive review" /><ref name="exercise benefits" /><ref name="cognitive control of exercise" /><ref name="Exercise healthy young adult 2016 SystRev" /> Aerobic exercise is also a potent [[antidepressant]] and [[euphoriant]];<ref name="Euphoria review">{{cite journal | vauthors = Cunha GS, Ribeiro JL, Oliveira AR | title = [Levels of beta-endorphin in response to exercise and overtraining] | language = Portuguese | journal = Arq Bras Endocrinol Metabol | volume = 52 | issue = 4 | pages = 589–598 | date = June 2008 | pmid = 18604371 }}</ref><ref name="Runner's high euphoria primary">{{cite journal | vauthors = Boecker H, Sprenger T, Spilker ME, Henriksen G, Koppenhoefer M, Wagner KJ, Valet M, Berthele A, Tolle TR | title = The runner's high: opioidergic mechanisms in the human brain | journal = Cereb. Cortex | volume = 18 | issue = 11 | pages = 2523–2531 | year = 2008 | pmid = 18296435 | doi = 10.1093/cercor/bhn013 }}</ref><ref name="Exercise depression intervention">{{cite journal | vauthors = Josefsson T, Lindwall M, Archer T | title = Physical exercise intervention in depressive disorders: meta-analysis and systematic review | journal = Scand J Med Sci Sports | volume = 24 | issue = 2 | pages = 259–272 | year = 2014 | pmid = 23362828 | doi = 10.1111/sms.12050}}</ref><ref name="Physical activity intervention">{{cite journal | vauthors = Rosenbaum S, Tiedemann A, Sherrington C, Curtis J, Ward PB | title = Physical activity interventions for people with mental illness: a systematic review and meta-analysis | journal = J Clin Psychiatry | volume = 75 | issue = 9 | pages = 964–974 | year = 2014 | pmid = 24813261 | doi = 10.4088/JCP.13r08765 }}</ref> as a result, consistent exercise produces general improvements in [[Mood (psychology)|mood]] and [[self-esteem]].<ref name="BDNF meta analysis">{{cite journal |vauthors=Szuhany KL, Bugatti M, Otto MW | title = A meta-analytic review of the effects of exercise on brain-derived neurotrophic factor | journal = J Psychiatr Res | volume = 60C | issue = | pages = 56–64 | date = October 2014 | pmid = 25455510 | pmc = 4314337 | doi = 10.1016/j.jpsychires.2014.10.003 }}</ref><ref name="Exercise children">{{cite journal |vauthors=Lees C, Hopkins J | title = Effect of aerobic exercise on cognition, academic achievement, and psychosocial function in children: a systematic review of randomized control trials | journal = Prev Chronic Dis | volume = 10 | issue = | pages = E174 | year = 2013 | pmid = 24157077 | pmc = 3809922 | doi = 10.5888/pcd10.130010 }}</ref>

Regular aerobic exercise improves symptoms associated with a variety of [[central nervous system disorders]] and may be used as an [[adjunct therapy]] for these disorders. There is clear evidence of exercise treatment efficacy for [[major depressive disorder]]<ref name="Depression QoL meta-analysis" /><ref name="Exercise depression intervention" /><ref name="Exercise MDD antidepressant">{{cite journal | vauthors = Mura G, Moro MF, Patten SB, Carta MG | title = Exercise as an add-on strategy for the treatment of major depressive disorder: a systematic review | journal = CNS Spectr | volume = 19 | issue = 6 | pages = 496–508 | year = 2014 | pmid = 24589012 | doi = 10.1017/S1092852913000953 }}</ref><ref name="PA-dep June 2015">{{cite journal | vauthors = Ranjbar E, Memari AH, Hafizi S, Shayestehfar M, Mirfazeli FS, Eshghi MA | title = Depression and Exercise: A Clinical Review and Management Guideline | journal = Asian J. Sports Med. | volume = 6 | issue = 2 | pages = e24055 | date = June 2015 | pmid = 26448838 | pmc = 4592762 | doi = 10.5812/asjsm.6(2)2015.24055 }}</ref> and [[attention deficit hyperactivity disorder]].<ref name="ADHD exercise 2016 SystRev">{{cite journal | vauthors = Den Heijer AE, Groen Y, Tucha L, Fuermaier AB, Koerts J, Lange KW, Thome J, Tucha O | title = Sweat it out? The effects of physical exercise on cognition and behavior in children and adults with ADHD: a systematic literature review | journal = J. Neural. Transm. (Vienna) | volume = | issue = | pages = | date = July 2016 | pmid = 27400928 | doi = 10.1007/s00702-016-1593-7 | url = http://link.springer.com/article/10.1007%2Fs00702-016-1593-7 }}</ref><ref name="ADHD Exercise 2014">{{cite journal | vauthors = Kamp CF, Sperlich B, Holmberg HC | title = Exercise reduces the symptoms of attention-deficit/hyperactivity disorder and improves social behaviour, motor skills, strength and neuropsychological parameters | journal = Acta Paediatr. | volume = 103 | issue = 7 | pages = 709–14 | date = July 2014 | pmid = 24612421 | doi = 10.1111/apa.12628}}</ref> A large body of [[preclinical]] evidence and emerging clinical evidence supports the use of exercise therapy for treating and preventing the development of [[drug addiction]]s.<ref name="Addiction review 2016">{{cite journal | vauthors = Carroll ME, Smethells JR | title = Sex Differences in Behavioral Dyscontrol: Role in Drug Addiction and Novel Treatments | journal = Front. Psychiatry | volume = 6 | issue = | pages = 175 | date = February 2016 | pmid = 26903885 | pmc = 4745113 | doi = 10.3389/fpsyt.2015.00175}}</ref><ref name="Running vs addiction">{{cite journal |vauthors=Lynch WJ, Peterson AB, Sanchez V, Abel J, Smith MA | title = Exercise as a novel treatment for drug addiction: a neurobiological and stage-dependent hypothesis | journal = Neurosci Biobehav Rev | volume = 37 | issue = 8 | pages = 1622–1644 |date=September 2013 | pmid = 23806439 | pmc = 3788047 | doi = 10.1016/j.neubiorev.2013.06.011}}</ref><ref name="Natural and drug addictions">{{cite journal | author = Olsen CM | title = Natural rewards, neuroplasticity, and non-drug addictions | journal = Neuropharmacology | volume = 61 | issue = 7 | pages = 1109–1122 |date=December 2011 | pmid = 21459101 | pmc = 3139704 | doi = 10.1016/j.neuropharm.2011.03.010 }}</ref><ref name="Exercise Rev 3">{{cite journal | vauthors = Linke SE, Ussher M | title = Exercise-based treatments for substance use disorders: evidence, theory, and practicality | journal = Am J Drug Alcohol Abuse | volume = 41 | issue = 1 | pages = 7–15 | year = 2015 | pmid = 25397661 | doi = 10.3109/00952990.2014.976708 }}</ref><ref name="Exercise, addiction prevention, and ΔFosB">{{cite journal | vauthors = Zhou Y, Zhao M, Zhou C, Li R | title = Sex differences in drug addiction and response to exercise intervention: From human to animal studies | journal = Front. Neuroendocrinol. | volume = 40| issue = | pages = 24–41| date = July 2015 | pmid = 26182835 | doi = 10.1016/j.yfrne.2015.07.001 }}</ref> Reviews of clinical evidence also support the use of exercise as an adjunct therapy for certain [[neurodegenerative disorder]]s, particularly [[Alzheimer’s disease]]<ref name="Alz 1">{{cite journal | vauthors = Farina N, Rusted J, Tabet N | title = The effect of exercise interventions on cognitive outcome in Alzheimer's disease: a systematic review | journal = Int Psychogeriatr | volume = 26 | issue = 1 | pages = 9–18 | date = January 2014 | pmid = 23962667 | doi = 10.1017/S1041610213001385 }}</ref><ref name="Alz 2">{{cite journal | vauthors = Rao AK, Chou A, Bursley B, Smulofsky J, Jezequel J | title = Systematic review of the effects of exercise on activities of daily living in people with Alzheimer's disease | journal = Am J Occup Ther | volume = 68 | issue = 1 | pages = 50–56 | date = January 2014 | pmid = 24367955 | doi = 10.5014/ajot.2014.009035}}</ref> and [[Parkinson's disease]].<ref name="Parkinson 1">{{vcite2 journal | vauthors = Mattson MP | title = Interventions that improve body and brain bioenergetics for Parkinson's disease risk reduction and therapy | journal = J Parkinsons Dis | volume = 4 | issue = 1 | pages = 1–13 | year = 2014 | pmid = 24473219 | doi = 10.3233/JPD-130335 }}</ref><ref name="Parkinson 2">{{vcite2 journal | vauthors = Grazina R, Massano J | title = Physical exercise and Parkinson's disease: influence on symptoms, disease course and prevention | journal = Rev Neurosci | volume = 24 | issue = 2 | pages = 139–152 | year = 2013 | pmid = 23492553 | doi = 10.1515/revneuro-2012-0087 }}</ref><ref name="Parkinson 3">{{vcite2 journal | vauthors = van der Kolk NM, King LA | title = Effects of exercise on mobility in people with Parkinson's disease | journal = Mov. Disord. | volume = 28 | issue = 11 | pages = 1587–1596 | date = September 2013 | pmid = 24132847 | doi = 10.1002/mds.25658 | quote = }}</ref><ref name="Parkinson physiotherapy Cochrane">{{vcite2 journal | vauthors = Tomlinson CL, Patel S, Meek C, Herd CP, Clarke CE, Stowe R, Shah L, Sackley CM, Deane KH, Wheatley K, Ives N | title = Physiotherapy versus placebo or no intervention in Parkinson's disease | journal = Cochrane Database Syst Rev | volume = 9 | issue = | pages = CD002817 | date = September 2013 | pmid = 24018704 | doi = 10.1002/14651858.CD002817.pub4 | quote = }}</ref> Regular exercise is also associated with a lower risk of developing neurodegenerative disorders.<ref name="Parkinson 2" /><ref name="Longitudinal SystRev dementia">{{cite journal | vauthors = Blondell SJ, Hammersley-Mather R, Veerman JL | title = Does physical activity prevent cognitive decline and dementia?: A systematic review and meta-analysis of longitudinal studies | journal = BMC Public Health | volume = 14 | issue = | pages = 510 | date = May 2014 | pmid = 24885250 | pmc = 4064273 | doi = 10.1186/1471-2458-14-510 }}</ref> Regular exercise has also been proposed as an adjunct therapy for [[brain cancer]]s.<ref name="Neurooncology">{{cite journal | vauthors = Cormie P, Nowak AK, Chambers SK, Galvão DA, Newton RU | title = The potential role of exercise in neuro-oncology | journal = Front. Oncol. | volume = 5 | issue = | pages = 85 | date = April 2015 | pmid = 25905043 | pmc = 4389372 | doi = 10.3389/fonc.2015.00085 | quote = }}</ref> --><!--
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===睡眠===
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A 2010 review of published scientific research suggested that exercise generally improves [[sleep]] for most people, and helps sleep disorders such as insomnia. The optimum time to exercise ''may'' be 4 to 8 hours before bedtime, though exercise at any time of day is beneficial, with the possible exception of heavy exercise taken shortly before bedtime, which may disturb sleep. There is, in any case, insufficient evidence to draw detailed conclusions about the relationship between exercise and sleep.<ref>{{cite journal | author = Buman, M.P., King, A.C. | year = 2010 | title = Exercise as a Treatment to Enhance Sleep | journal = American Journal of Lifestyle Medicine | volume = 31 | issue = 5| page = 514 | doi=10.1177/1559827610375532}}</ref>

According to a 2005 study, exercise is the most recommended alternative to sleeping pills for resolving insomnia. Sleeping pills are more costly than to make time for a daily routine of staying fit, and may have dangerous side effects in the long run. Exercise can be a healthy, safe and inexpensive way to achieve more and better sleep.<ref name=ysd>{{cite journal|last=Youngstedt|first=S.D.|title=Effects of exercise on sleep|journal=Clin Sports Med.|date=April 2005|volume=24 | issue = 2|pages=355–65, xi|url=http://www.svl.ch/Sport+Schlaf/3.pdf|accessdate=9 April 2012|doi=10.1016/j.csm.2004.12.003}}</ref>
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===過度的運動===
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=== Excessive exercise ===
Too much exercise can be harmful. Without proper rest, the chance of [[stroke]] or other [[Circulatory system|circulation]] problems increases,<ref>Alexander, C. 1998. Cutting weight, losing life. ''News & Observer, February'' 8: 1998, A.1. Retrieved October 5, 2006, from ProQuest database.</ref> and muscle tissue may develop slowly. Extremely intense, long-term cardiovascular exercise, as can be seen in athletes who train for multiple marathons, has been associated with scarring of the heart and heart rhythm abnormalities.<ref name="pmid18426850">{{cite journal |vauthors=Möhlenkamp S, Lehmann N, Breuckmann F, Bröcker-Preuss M, Nassenstein K, Halle M, Budde T, Mann K, Barkhausen J, Heusch G, Jöckel KH, Erbel R | title = Running: the risk of coronary events : Prevalence and prognostic relevance of coronary atherosclerosis in marathon runners | journal = Eur. Heart J. | volume = 29 | issue = 15 | pages = 1903–10 | year = 200 | pmid = 18426850 | doi = 10.1093/eurheartj/ehn163 }}</ref><ref name="pmid21173356">{{cite journal |vauthors=Benito B, Gay-Jordi G, Serrano-Mollar A, Guasch E, Shi Y, Tardif JC, Brugada J, Nattel S, Mont L | title = Cardiac arrhythmogenic remodeling in a rat model of long-term intensive exercise training | journal = Circulation | volume = 123 | issue = 1 | pages = 13–22 | year = 2011 | pmid = 21173356 | doi = 10.1161/CIRCULATIONAHA.110.938282 }}</ref><ref>{{cite journal |vauthors=Wilson M, O'Hanlon R, Prasad S, Deighan A, Macmillan P, Oxborough D, Godfrey R, Smith G, Maceira A, Sharma S, George K, Whyte G | title = Diverse patterns of myocardial fibrosis in lifelong, veteran endurance athletes | journal = J Appl Physiol | volume = 110 | issue = 6 | pages = 1622–6 | year = 2011 | pmid = 21330616 | pmc = 3119133 | doi = 10.1152/japplphysiol.01280.2010 }}</ref> Specifically, high cardiac output has been shown to cause enlargement of the left and right ventricle volumes, increased ventricle wall thickness, and greater cardiac mass. These changes further result in myocardial cell damage in the lining of the heart, leading to scar tissue and thickened walls. During these processes, the protein [[troponin]] increases in the bloodstream, indicating cardiac muscle cell death and increased stress on the heart itself.<ref>{{cite journal |vauthors=O'Keefe JH, Patil HR, Lavie CJ, Magalski A, Vogel RA, McCullough PA | year = 2012 | title = Potential Adverse Cardiovascular Effects from Excessive Endurance Exercise | url = | journal = Mayo Clinic Proceedings | volume = 87 | issue = 6| pages = 587–595 | doi=10.1016/j.mayocp.2012.04.005 | pmid=22677079 | pmc=3538475}}</ref>

Inappropriate exercise can do more harm than good, with the definition of “inappropriate” varying according to the individual. For many activities, especially [[running]] and [[cycling]], there are significant injuries that occur with poorly regimented exercise schedules. Injuries from accidents also remain a major concern,<ref>{{cite journal |vauthors=Aertsens J, de Geus B, Vandenbulcke G, Degraeuwe B, Broekx S, De Nocker L, Liekens I, Mayeres I, Meeusen R, Thomas I, Torfs R, Willems H, Int Panis L | title = Commuting by bike in Belgium, the costs of minor accidents | journal = Accident Analysis and Prevention | volume = 42 | issue = 6 | pages = 2149–2157 | year = 2010 | pmid = 20728675 | doi = 10.1016/j.aap.2010.07.008 }}</ref> whereas the effects of increased exposure to air pollution seem only a minor concern.<ref name="Int Panis">{{cite journal | last = Int Panis | first = L | title = Exposure to particulate matter in traffic: A comparison of cyclists and car passengers | journal = Atmospheric Environment | volume = 44 | issue = 19 | pages = 2263–2270 | year = 2010 | url = | doi = 10.1016/j.atmosenv.2010.04.028 | pmid = | last2 = De Geus | first2 = Bas | last3 = Vandenbulcke | first3 = GréGory | last4 = Willems | first4 = Hanny | last5 = Degraeuwe | first5 = Bart | last6 = Bleux | first6 = Nico | last7 = Mishra | first7 = Vinit | last8 = Thomas | first8 = Isabelle | last9 = Meeusen | first9 = Romain }}</ref><ref name="Jacobs">{{cite journal |vauthors=Jacobs L, Nawrot TS, de Geus B, Meeusen R, Degraeuwe B, Bernard A, Sughis M, Nemery B, Panis LI | title = Subclinical responses in healthy cyclists briefly exposed to traffic-related air pollution | journal = Environmental Health | volume = 9 | issue = 64 | pages = 64 | date = Oct 2010 | pmid = 20973949 | pmc = 2984475 | doi = 10.1186/1476-069X-9-64 | url = http://www.ehjournal.net/content/9/1/64 }}</ref>

In extreme instances, over-exercising induces serious performance loss. Unaccustomed overexertion of muscles leads to [[rhabdomyolysis]] (damage to muscle) most often seen in new army recruits.<ref>{{cite journal |author1=Jimenez C. |author2=Pacheco E. |author3=Moreno A. |author4=Carpenter A. | year = 1996 | title = A Soldier's Neck and Shoulder Pain | url = | journal = The Physician and Sportsmedicine | volume = 24 | issue = 6| pages = 81–82 | doi=10.3810/psm.1996.06.1384}}</ref> Another danger is [[overtraining]], in which the intensity or volume of training exceeds the body's capacity to recover between bouts. One sign of Overtraining Syndrome (OTS) is suppressed immune function, with an increased incidence of upper respiratory tract infection (URTI). An increased incidence of URTIs is also associated with high volume/intensity training, as well as with excessive exercise (EE), such as in a marathon.<ref>{{Cite journal|url = |title = Overtraining, excessive exercise, and altered immunity, 2003.|last = Smith L.L.|date = 2003|journal = Sports Medicine| volume = 33| issue = 5| pp= 347–364|doi = 10.2165/00007256-200333050-00002 |pmid = }}</ref>

Stopping excessive exercise suddenly may create a change in mood. Exercise should be controlled by each body's inherent limitations. While one set of joints and muscles may have the tolerance to withstand multiple [[marathons]], another body may be damaged by 20 minutes of light jogging. This must be determined for each individual.


Too much exercise may cause a woman to miss her periods, a symptom known as [[amenorrhea]].<ref>{{Cite web|url = http://www.medscape.com/viewarticle/717390_5|title = The Female Athlete Triad|date = |accessdate = |website = Medscape.com|publisher = |last = Furia|first = John}}</ref> This is a very serious condition which indicates a woman is pushing her body beyond its natural boundaries.<ref>http://www.listfitness.com/exercise-excessively-addiction/</ref>
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== 注释 ==
== 注释 ==
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2017年3月4日 (六) 13:30的版本

進行三项全能運動的選手

體能鍛煉（英語：Physical exercise），又稱體能訓練、體適能訓練（英語：Physical Training），泛指所有通過運動方式，來達到維持與發展適當體能，增進身體健康的身體活動。它的目標有許多種，包括增強肌肉與循环系统，增進運動技能與身體體能，減重或維持體重，或是只是單純的休閒等等。規律而定時的進行體能訓練有助於活化身體的免疫系統，有助於預防或改善一些被稱為文明病的疾病，例如心血管疾病、2型糖尿病以及肥胖。它也可以改善心理健康，減輕憂鬱及增進對壓力的抵抗能力，改善睡眠品質，改善失眠問題。有助於形成正面的自尊。

種類

  • 有氧運動：泛指任何能運用到大量肌肉組織且能讓身體與此同時消耗比平常更多氧氣的活動[1]。
    此類運動的目的之一為增強心肺功能及耐力[2]。
  • 無氧運動：泛指能在短時間內促進乳酸在體內迅速生成的運動。這類的運動通常用來促進身體瞬間的爆發力。[3]
無氧運動（Anaerobic exercise）

體能鍛鍊與身心健康

規律的運動是能否維持健康的關鍵之一而且對於保持健康體重、消化系統、骨密度、肌肉能力（muscle strength）、關節自由活動、生理功能、降低往後需要面臨手術治療的機率以及強化免疫系統有著顯著的貢獻。迄今許多文獻表明：規律的運動可能增加一個人的預期壽命及整體的生活品質。[5]

有規律運動且其運動強度大達到大約中、中強、強的程度[d]的人，相對於沒有規律運動習慣的人，可能有較低的死亡率（mortality）、較低的老化（氧化）速度及減少體內發炎的機率。[6] [7]

要能獲得大部分運動的好處，那麼可能需要達成「在一周內達到大約3500代谢当量（MET，metabolic equivalent）」的門檻。[8]

舉例來說：一天需要達成下方所舉的例子且連續七天才能滿足「在一周內達到大約代谢当量）」的門檻。[8] 

爬樓梯達十分鐘、打掃環境達15分鐘、整理花園達20分鐘、跑步20分鐘、走路/騎腳踏車通勤達25分鐘

[8]

缺乏運動者將比對照組增加6%的機率罹患心血管疾病、7%的機率罹患糖尿病、10%的機率罹患乳癌、10%的機率罹患大腸直腸癌。（此發現與地區、國別無關。）[9]

一言以蔽之，「缺乏規律運動」約造成世界上9%的人實際壽命低於其預期壽命。[9]

心臟血管系統

運動對於心臟血管系統的益處已經被廣泛地證實。「缺乏運動」不僅為冠狀動脈疾病的獨立危險因子，且其缺乏程度與「心血管疾病」的發生率成正相關。[10]


免疫系統

[[ File:The J-Curve PE.png|thumb|right|J曲線示意圖]]


流行病學的文獻指出適度的運動有助於增強身體的抵抗力。「適量的運動」與「免疫力的提升」的關係可以用J曲線（英语：J curve）來表示。適度的運動能降低29%上呼吸道感染（URTI，upper Respiratory Tract Infection）的機率。然而有些研究在運動選手選手身上發現，他們「長時間高強度的運動」與「淋巴細胞（lymphocytes）」的受迫率、「免疫細胞」的受損率及「疾病感染率」的增加有關；不過目前學界尚未就此做出結論。.[11]

與慢性疾病有關的發炎反應的生物標記（biomarker）群，例如：C-反應蛋白，在數量上，「有運動習慣者」比起「沒有運動習慣者」來得少。這可能是因為運動具有抗發炎的效果。

在有心臟疾病的人身上發現，增加規律運動的習慣可以降低兩個重要的心血管疾病致病因子的血液濃度，分別是：纖維蛋白原（產生於肝臟，能轉化為纖維蛋白，當人體組織受到損壞時，起凝血作用）和C-反應蛋白。.[12]

癌症

一個類型為系統性回顧的論文分析了45篇有關運動（physical activity）與癌症存活（cancer survivorship）關聯性的論文後發現共有27篇論文支持「運動能降低癌症的致死率」的論點。[13]

表關遺傳效應（Epigenetic effects）

規律的運動與兩個分別是惡性腫瘤抑制基因的CACNA2D3（英语：CACNA2D3）與L3MBTL（英语：L3MBTL）的低甲基頻率（methylation frequency）成正相關。[14][15]

惡病質（Cancer cachexia）是一個多有機（multiorganic）的疾病且與癌症的發生有關。惡病質會造成發炎、體重減輕（至少5%）和肌肉脂肪組織的莫名耗損。".[16]

Exercise triggers the activation of the transcriptional coactivator（英语：Coactivator (genetics)） peroxisome proliferator-activated receptor gamma coactivator-1α（英语：PGC-1α） (PGC-1α), which suppresses FoxO（英语：FOXO）- and NF-κB-dependent gene transcription during muscle atrophy that is induced by fasting or denervation; thus, PGC-1α may be a key intermediate responsible for the beneficial antiatrophic effects of physical exercise on cancer cachexia.[17][18] The exercise-induced isoform PGC-1α4, which can repress myostatin and induce IGF1 and hypertrophy, is a potential drug target for treatment of cancer cachexia.[19] Other factors, such as JUNB（英语：JUNB） and SIRT1, that maintain skeletal muscle mass and promote hypertrophy are also induced with regular physical exercise.[20][21]

與大腦神經元（腦功能）的關聯

主条目：en:Neurobiological effects of physical exercise

運動對於腦內神經元的影響相當大且影響範圍涵蓋大腦內部結構、大腦功能、以及認知功能 [22][23][24][25]。 大量的人體

睡眠

過度的運動

注释

  1. ^ soft/limber
  2. ^ 比如說：劈腿與無劈腿間肢體伸展範圍上的差異。
  3. ^ 比如說：拉傷等。
  4. ^ 中度約指運動過程中感到稍微喘，不太能聊天。

參見

參考來源

  1. ^ 1.0 1.1 1.2 National Institutes of Health, National Heart, Lung, and Blood Institute. Your Guide to Physical Activity and Your Heart (PDF). U.S. Department of Health and Human Services. June 2006. 
  2. ^ Wilmore J.; Knuttgen H. Aerobic Exercise and Endurance Improving Fitness for Health Benefits. The Physician and Sports medicine. 2003, 31 (5): 45. doi:10.3810/psm.2003.05.367. 
  3. ^ Medbo, JI; Mohn, AC; Tabata, I; Bahr, R; Vaage, O; Sejersted, OM. Anaerobic capacity determined by maximal accumulated O2 deficit. Journal of Applied Physiology. January 1988, 64 (1): 50–60 [14 May 2011]. 
  4. ^ O'Connor D.; Crowe M.; Spinks W. Effects of static stretching on leg capacity during cycling. Turin. 2005, 46 (1): 52–56. 
  5. ^ Gremeaux, V; Gayda, M; Lepers, R; Sosner, P; Juneau, M; Nigam, A. Exercise and longevity.. Maturitas. December 2012, 73 (4): 312–7. PMID 23063021. doi:10.1016/j.maturitas.2012.09.012. 
  6. ^ Department Of Health And Human Services, United States. Physical Activity and Health. United States Department of Health. 1996. ISBN 9781428927940. 
  7. ^ Woods, Jeffrey A.; Wilund, Kenneth R.; Martin, Stephen A.; Kistler, Brandon M. Exercise, Inflammation and Aging. Aging and Disease. 2011-10-29, 3 (1): 130–140. ISSN 2152-5250. PMC 3320801 可免费查阅. PMID 22500274. 
  8. ^ 8.0 8.1 8.2 Kyu, Hmwe H; Bachman, Victoria F; Alexander, Lily T; Mumford, John Everett; Afshin, Ashkan; Estep, Kara; Veerman, J Lennert; Delwiche, Kristen; Iannarone, Marissa L; Moyer, Madeline L; Cercy, Kelly; Vos, Theo; Murray, Christopher J L; Forouzanfar, Mohammad H. Physical activity and risk of breast cancer, colon cancer, diabetes, ischemic heart disease, and ischemic stroke events: systematic review and dose-response meta-analysis for the Global Burden of Disease Study 2013. BMJ (systematic review: secondary source). 9 August 2016: i3857. doi:10.1136/bmj.i3857. 
  9. ^ 9.0 9.1 Lee, I-Min; Shiroma, Eric J; Lobelo, Felipe; Puska, Pekka; Blair, Steven N; Katzmarzyk, Peter T. Impact of Physical Inactivity on the World’s Major Non-Communicable Diseases. Lancet. 2012-07-21, 380 (9838): 219–229. ISSN 0140-6736. PMC 3645500 可免费查阅. PMID 22818936. doi:10.1016/S0140-6736(12)61031-9. 
  10. ^ Physical Activity and Health. Diane Publishing. 1996. 
  11. ^ Goodman, C. C.; Kapasi, Z. F. The effect of exercise on the immune system. Rehabilitation Oncology. 2002. 
  12. ^ Swardfager W. Exercise intervention and inflammatory markers in coronary artery disease: a meta-analysis.. Am. Heart J. (systematic review: secondary source). 2012, 163 (4): 666–76. PMID 22520533. doi:10.1016/j.ahj.2011.12.017. 
  13. ^ Ballard-Barbash R, Friedenreich CM, Courneya KS, Siddiqi SM, McTiernan A, Alfano CM. Physical Activity, Biomarkers, and Disease Outcomes in Cancer Survivors: A Systematic Review. JNCI Journal of the National Cancer Institute (systematic review: secondary source). 2012, 104 (11): 815–840. PMC 3465697 可免费查阅. PMID 22570317. doi:10.1093/jnci/djs207. 
  14. ^ Yuasa Y, Nagasaki H, Akiyama Y, Hashimoto Y, Takizawa T, Kojima K, et al. DNA methylation status is inversely correlated with green tea intake and physical activity in gastric cancer patients. Int. J. Cancer. 2009, 124 (11): 2677–82. PMID 19170207. doi:10.1002/ijc.24231. 
  15. ^ Zeng H, Irwin ML, Lu L, Risch H, Mayne S, Mu L, Deng Q, Scarampi L, Mitidieri M, Katsaros D, Yu H. Physical activity and breast cancer survival: an epigenetic link through reduced methylation of a tumor suppressor gene L3MBTL1. Breast Cancer Res Treat. May 2012, 133 (1): 127–35. PMID 21837478. doi:10.1007/s10549-011-1716-7. 
  16. ^ Evans WJ, Morley JE, Argiles J, Bales C, Baracos V, Guttridge D, et al. Cachexia: a new definition. Clin Nutr. 2008, 27 (6): 793–799. PMID 18718696. doi:10.1016/j.clnu.2008.06.013. 
  17. ^ Sandri M, et al. PGC-1α protects skeletal muscle from atrophy by suppressing FoxO3 action and atrophy-specific gene transcription. Proc. Natl. Acad. Sci. USA. 2006, 103 (44): 16260–16265. PMC 1637570 可免费查阅. PMID 17053067. doi:10.1073/pnas.0607795103. 
  18. ^ Brault J. J.; Jespersen J. G.; Goldberg A. L. Peroxisome proliferator-activated receptor γ coactivator 1α or 1β overexpression inhibits muscle protein degradation, induction of ubiquitin ligases, and disuse atrophy. J. Biol. Chem. 2010, 285 (25): 19460–19471. PMC 2885225 可免费查阅. PMID 20404331. doi:10.1074/jbc.m110.113092. 
  19. ^ Ruas J. L.; et al. A PGC-1α isoform induced by resistance training regulates skeletal muscle hypertrophy. Cell. 2012, 151 (6): 1319–1331. doi:10.1016/j.cell.2012.10.050. 
  20. ^ Vissing K, et al. Effect of resistance exercise contraction mode and protein supplementation on members of the STARS signalling pathway. J. Physiol. 2013, 591 (15): 3749–3763. doi:10.1113/jphysiol.2012.249755. 
  21. ^ Ferrara N, et al. Exercise training promotes SIRT1 activity in aged rats. Rejuven. Res. 2008, 11: 139–150. doi:10.1089/rej.2007.0576. 
  22. ^ Erickson KI, Hillman CH, Kramer AF. Physical activity, brain, and cognition. Current Opinion in Behavioral Sciences. August 2015, 4: 27–32. doi:10.1016/j.cobeha.2015.01.005. 
  23. ^ Paillard T, Rolland Y, de Souto Barreto P. Protective Effects of Physical Exercise in Alzheimer's Disease and Parkinson's Disease: A Narrative Review. J Clin Neurol (literature review: secondary source.). July 2015, 11 (3): 212–219. PMC 4507374 可免费查阅. PMID 26174783. doi:10.3988/jcn.2015.11.3.212. 
  24. ^ McKee AC, Daneshvar DH, Alvarez VE, Stein TD. The neuropathology of sport. Acta Neuropathol. January 2014, 127 (1): 29–51. PMC 4255282 可免费查阅. PMID 24366527. doi:10.1007/s00401-013-1230-6. 
  25. ^ Denham J, Marques FZ, O'Brien BJ, Charchar FJ. Exercise: putting action into our epigenome. Sports Med. February 2014, 44 (2): 189–209. PMID 24163284. doi:10.1007/s40279-013-0114-1. 
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