七、增加锻炼锻炼是刺激肌肉合成的重要措施。建议老年人在保证运动安全的情况下开展有目的的锻炼。阻抗训练是提高肌力、增加肌肉量的更有效措施,最好结合有氧运动和阻抗训练。建议每周至少3次的阻抗训练和有氧运动,每次30分钟以上。参考文献1.刘洁,许红霞。肌肉减少症的蛋白质补充。肿瘤代谢与营养电子杂志,2014,1(3):10:132. Cruz-Jentoft AJ, Baeyens JP, Bauer JM, et al. Sarcopenia: European consensus on definition and diagnosis: Report of the European Working Group on Sarcopenia in Older People. Age Ageing. 2010; 39(4):412-23.3. Solerte SB, Gazzaruso C, Bonacasa R, et al. Nutritional supplements with oral amino acid mixtures increases whole-body lean mass and insulin sensitivity in elderly subjects with sarcopenia. Am J Cardiol. 2008; 101(11A):69E-77E.4. Katsanos CS, Kobayashi H, Sheffield-Moore M, et al.A high proportion of leucine is required for optimal stimulation of the rate of muscle protein synthesis by essential amino acids in the elderly. Am J Physiol Endocrinol Metab. 2006; 291(2):E381-7. 5. Henwood TR, Taaffe DR. Improved physical performance in older adults undertaking a short-term programme of high-velocity resistance training. Gerontology. 2005; 51(2):108-15.6. Bischoff-Ferrari HA1, Dawson-Hughes B, Staehelin HB, et al.Fall prevention with supplemental and active forms of vitamin D: a meta-analysis of randomised controlled trials. BMJ. 2009; 339:b3692作·者·简·介Brief Introduction