这类运动或有助于缓解抑郁

Strength training is good for your body and your mind, according to a new review of more than 30 previously published studies.

对已发表的30多篇文献的新综述表明：力量训练有利于身心健康。

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.

该综述发表于《美国医学会杂志--精神病学》上（the journal JAMA Psychiatry），综述发现：阻力运动训练（RET），比如举重和力量训练，与抑郁症状显著降低相关。当然，还会带来身体益处，比如骨骼更强健、预防慢性病。

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.

综述的第一作者、爱尔兰利默里克大学体育教育与科学系的研究员布雷特·戈登不再将阻力训练称为抑郁症的治疗方法，但他表示这些研究结果令人信服，尤其是因为阻力训练易获得、可负担、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.

戈登在发给《时代》杂志的邮件中说道，阻力训练似乎起到与抑郁症的前沿治疗方法（抗抑郁药和行为疗法）相似的作用。因为这项研究以先前的研究为基础，所以本综述无法确切说明为什么可能有这种情况，或者证明这是一个明确的因果关系。但其它研究表明，通过增加脑部血流量，锻炼可以改变大脑的结构和功能，创造新的脑细胞，触发改善心情的化学物质的释放，比如内啡肽。

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个临床试验--总计近2000人--研究了阻力运动训练对抑郁症症状的影响。在所有受试者中（无关年龄、性别、健康状况、具体锻炼情况或体力的改善），他们发现力量训练与抑郁症状的改善相关，比如情绪低落、对各类活动不感兴趣、没有价值感。

"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，与没有抑郁症状评分的成年人相比，患轻度至中度抑郁症的成人患者有较大的改善，这表明阻力运动训练可能对抑郁症状更严重的人群尤为有效，"戈登说道。

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.

虽然研究人员看到了广泛的力量训练计划所带来的改善，但戈登表示他无法为心理健康设定一个最佳的锻炼方案。