這類運動或有助於緩解抑鬱
Strength training is good for your body and your mind, according to a new review of more than 30 previously published studies.
對已發表的30多篇文獻的新綜述表明：力量訓練有利於身心健康。
The paper, published in the journal JAMA Psychiatry, found that resistance exercise training (RET), such as weightlifting and strength training, is associated with a significant reduction in depressive symptoms. It also, of course, comes with physical benefits, like making bones stronger and preventing chronic conditions.
該綜述發表於《美國醫學會雜誌--精神病學》上（the journal JAMA Psychiatry），綜述發現：阻力運動訓練（RET），比如舉重和力量訓練，與抑鬱症狀顯著降低相關。當然，還會帶來身體益處，比如骨骼更強健、預防慢性病。
Brett Gordon, the paper's first author and a researcher in the department of physical education and sports sciences at Ireland's University of Limerick, stops short of calling resistance training a cure for depression, but he says the findings are compelling, especially since it's accessible, affordable and possible to do at home.
綜述的第一作者、愛爾蘭利默里克大學體育教育與科學系的研究員佈雷特·戈登不再將阻力訓練稱爲抑鬱症的治療方法，但他表示這些研究結果令人信服，尤其是因爲阻力訓練易獲得、可負擔、且在家就能做。
And it seems to work as well as the frontline treatments for depression-antidepressants and behavioral therapies-Gordon says in an email to TIME. Because the study was based on past research, however, it wasn't possible to tell from this paper exactly why that might be the case, or to prove a definitive cause-and-effect relationship. But other research suggests that by increasing blood flow to the brain, exercise can change the structure and function of the brain, create new brain cells and trigger the release of mood-enhancing chemicals like endorphins.
戈登在發給《時代》雜誌的郵件中說道，阻力訓練似乎起到與抑鬱症的前沿治療方法（抗抑鬱藥和行爲療法）相似的作用。因爲這項研究以先前的研究爲基礎，所以本綜述無法確切說明爲什麼可能有這種情況，或者證明這是一個明確的因果關係。但其它研究表明，通過增加腦部血流量，鍛鍊可以改變大腦的結構和功能，創造新的腦細胞，觸發改善心情的化學物質的釋放，比如內啡肽。
Gordon and his colleagues analyzed 33 clinical trials-including nearly 2,000 people in total-that examined the effects of resistance exercise training on symptoms of depression. Across the board, they found that strength training was associated with improvements in depressive symptoms such as low mood, a loss of interest in activities and feelings of worthlessness, regardless of a person's age, sex, health status, specific exercise routine or improvements in physical strength.
戈登和他的同事分析了33個臨牀試驗--總計近2000人--研究了阻力運動訓練對抑鬱症症狀的影響。在所有受試者中（無關年齡、性別、健康狀況、具體鍛鍊情況或體力的改善），他們發現力量訓練與抑鬱症狀的改善相關，比如情緒低落、對各類活動不感興趣、沒有價值感。
"Interestingly, larger improvements were found among adults with depressive symptoms indicative of mild-to-moderate depression compared to adults without such scores, suggesting RET may be particularly effective for those with greater depressive symptoms," Gordon says.
"有趣的是，與沒有抑鬱症狀評分的成年人相比，患輕度至中度抑鬱症的成人患者有較大的改善，這表明阻力運動訓練可能對抑鬱症狀更嚴重的人羣尤爲有效，"戈登說道。
Since the researchers saw improvements associated with a wide range of strength-training programs, Gordon says he can't name a single best exercise regimen for your mental health.
雖然研究人員看到了廣泛的力量訓練計劃所帶來的改善，但戈登表示他無法爲心理健康設定一個最佳的鍛鍊方案。
