Checagem de evidências
6 min de leitura
查核：「年紀大了不該做重量訓練，散步就夠了」是真的嗎？
不成立。現有國際指引與系統性回顧整體支持高齡者在適當評估與監督下進行規律的阻力／肌力訓練，而非完全避免，只做散步。散步等有氧活動應與肌力訓練並行。
Todos os artigos
Explore todos os aspectos da vida com doença renal
Checagem de evidências
5 min de leitura
查核：「練完沒有肌肉痠痛就是沒練到，要痠才有效」是真的嗎？
結論：部分正確。肌肉痠痛代表有造成某種程度的肌肉損傷，但不是成效唯一指標；長期肌肥大與訓練效果更與逐步增加負荷、蛋白質合成與恢復品質相關[1][2]。
Treino de força
12 min de leitura
15 Practical Fitness Tips for Kidney Patients: Using RPE for Intensity, Progressive Overload, Protein Without Harming Your Kidneys, SARC-F Sarcopenia Self-Test, Warm-up & Breathing, Hydration and the Potassium in Sports Drinks
Once you know you *should* exercise, the real sticking points are how, how much, and what to eat.
Treino de força
14 min de leitura
How Should Kidney Transplant Recipients Train? Protecting the Graft, Steroid & Immunosuppressant Effects, Phase-by-Phase Post-Surgery Program, and Countering Post-Transplant Diabetes & Bone Loss
A successful transplant is not the finish line; it is the start of rebuilding a body that dialysis and medication have worn down.
Treino de força
12 min de leitura
How Diabetic Kidney Patients Should Train: When to Check Glucose, When Not to Train, the Science of Post-Meal Walking, Protecting Feet and Eyes, and Adjustments for Insulin and SGLT2 Users
People with diabetes and kidney disease gain the most from exercise (glucose, blood pressure and albuminuria all improve) but must manage three special problems: hypoglycaemia, foot injury…
Treino de força
14 min de leitura
How Dialysis Patients Should Train: A 12-Week Program for Hemodialysis and Peritoneal Dialysis — Intradialytic Exercise, Fistula Protection, Abdominal Pressure, Potassium and Fluids
Dialysis patients need training the most and are told to "take it easy" the most. Based on Cochrane 2022, KDOQI and renal rehabilitation guidelines, this article gives separate 12-week…
Treino de força
13 min de leitura
Why Should Kidney Patients Exercise, and What Do They Gain? From KDIGO Guidelines to 2024 Systematic Reviews — An Evidence-Based Answer
Many kidney patients are told to "rest more", yet three decades of research agree: regular aerobic and strength exercise lowers mortality, improves heart and lung function, fights…
Treino de força
14 min de leitura
帶著瘻管練重訓：腎友肌力訓練完整攻略（透析與移植都適用）
洗腎後肌肉流失得很快，重訓是目前證據支持的關鍵解方之一。但有瘻管、或已經換腎，該怎麼安全地練？本文整理指南與研究重點，搭配站長自己的訓練菜單、器材選擇和血鉀管理心法，提供腎友可實際操作的肌力訓練攻略。
Exercícios
9 min de leitura
洗腎日也能動：透析病人的安全運動指南
很多腎友以為洗腎就不能運動，其實適度運動能改善透析效率、肌肉量和心情。洗腎後先從緩和有氧與快走開始，並分享筆者為何還打羽球、卻放棄了排球。
