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文章一：
What Are the Benefits of Strength Training?
1. Stronger Muscles
A 2025 meta-analysis found that strength training significantly improves muscle strength and increases muscle thickness. Strength training doesn't just make you stronger. It builds muscle strength, endurance, and tone, making it easier to perform everyday activities and reduce fatigue.
2. Longer Life
Regular strength training has been associated with lower mortality risk. A June study found that adults who did 90 to 119 minutes of strength training per week had a 13 percent lower risk of death from any cause, a 19 percent lower risk of cardiovascular death, and a 27 percent lower risk of death from neurological diseases than those who did no resistance training.
3. Healthier Body Composition and Metabolism
Strength training improves your muscle-to-fat ratio by building or preserving lean mass. Because muscle tissue burns energy just to maintain itself, more muscle means a higher resting metabolic rate.
4. Stronger Bones
Every time your muscles pull against your bones during resistance training, that mechanical stress stimulates bone-forming processes and promotes adaptations that can help maintain or increase bone mineral density and bone strength, helping counter age-related bone loss. Combined with other weight-bearing activities such as walking and running, strength training may help prevent bone loss, osteoporosis, and fractures.
5. Chronic Disease Risk Reduction
Regular strength training may help prevent and manage several major chronic conditions, including: type 2 diabetes, cardiovascular disease, obesity, chronic lower back pain, and arthritis.
6. Better Mental Health and Sleep
A 2024 meta-analysis involving nearly 400 young people found that resistance training significantly reduced both depressive and anxiety symptoms compared with control groups that didn't participate in resistance training. Strength training has also been linked to better sleep quality and reduced symptoms of insomnia, which, in turn, may support many of these health benefits because much of the muscle-repair process occurs during recovery and sleep.
1. 根據本文關於「肌力訓練」，下列何者有誤？
（1）能預防骨質疏鬆症
（2）能預防關節炎
（3）能減少日常疲勞感
（4）能加速肌肉修復過程
2. 根據本文，為何肌肉越多，代謝率會越高？
3. 讀完本文有何感想？你目前有做規律的肌力訓練嗎？試分享。
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「肌力訓練」，能預防骨質疏鬆症、能預防關節炎、能減少日常疲勞感。（123RF）（文章來源：英文大紀元時報）
文章二：
What Should You Eat During Strength Training?
“First and foremost, your diet should align with your goals and the intensity of your physical activity,” said Margarita Severnaia, a San Diego fitness coach specialized in strength training.
Protein provides the building blocks needed to repair and maintain muscle and other tissues. It is best eaten regularly throughout the day, Severnaia added.
Carbohydrates are equally important because they replenish muscle glycogen stores, a main fuel source during strength training. However, current research indicates that eating more carbohydrates than needed doesn’t independently increase muscle growth when protein and calorie intake are already sufficient.
Fats support hormone production and help the body absorb fat-soluble vitamins.
Macronutrient needs vary by body size, energy intake, training volume, and goals. Most people exercising can meet their protein needs with approximately 1.4 to 2.0 grams per kilogram of body weight per day, with carbohydrate and fat intake individualized to support energy needs and overall health.
Severnaia also emphasized the importance of adequate fluid intake. “Water itself doesn't burn fat, but a lack of it can impair exercise tolerance, concentration, and recovery.”
1. 根據本文，下列何者有誤？
（1）蛋白質最好集中在白天攝取完畢
（2）脂肪有助荷爾蒙形成
（3）碳水化合物是肌力訓練時的主要能量來源
（4）蛋白質、脂肪、碳水等「巨量營養素」的攝取量因人而異
2. 根據本文，水分能幫助脂肪燃燒嗎？若缺少水分，有什麼缺點？
3. 讀完本文你有何感想？你平常會注意自己或家人的飲食攝取嗎？本文帶給你最大的助益是什麼？
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【解答】
文章一：
1. （4）
2. Because muscle tissue burns energy just to maintain itself, more muscle means a higher resting metabolic rate.（因為肌肉組織光是為了維持自身運作就會消耗能量，因此肌肉越多，靜息代謝率就越高。）
文章二：
1. （1）
2. Water itself doesn't burn fat, but a lack of it can impair exercise tolerance, concentration, and recovery.（水本身並不會燃燒脂肪，但缺水會影響運動耐力、專注力及恢復能力。）
（文章來源：英文大紀元時報）◇
