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Силовые тренировки дважды в неделю: один шаг — польза сразу для всего

4 минуты чтенияПроверено специалистом VIA-L · 17.10.2026

Если бы из всех советов мужчине после 40 можно было выбрать только один, это были бы силовые тренировки. Они работают сразу на обмен, сердце, мышцы, кости, настроение и желание. И для этого не нужен спортзал.

Почему это работает

Честно: тестостерон в покое силовые не поднимают. Тренируйтесь ради силы и обмена, а не ради «всплеска» гормона.

Как делать

С тренером результат и безопасность выше. В VIA-L есть «Тренировка дня» с голосом — можно начать с неё.

Кому осторожнее

Если вы не уверены, подходит ли вам нагрузка, — обсудите с врачом. При боли в груди, одышке или дурноте на нагрузке — остановитесь и сразу к врачу.

Что может мешать

Чего ждать

Настроение и силы часто меняются раньше, чем мышцы и талия. Отмечайте тренировки и самочувствие в VIA-L — через несколько недель будет видно, что меняется у вас.

На чём основано

Статья написана по темам базы знаний VIA-L. За ними стоят опубликованные работы — вот они:

  1. Testosterone and Bone Health in Men — Current Osteoporosis Reports, 2026 doi
  2. Hormonal Modulation With Withania Somnifera: Systematic Review and Meta-Analysis of Randomized-Controlled Trials — Planta Medica, 2026 doi
  3. Key Findings on the Efficacy and Safety of Testosterone Therapy From Two Large Randomized Trials — The Journal of Clinical Endocrinology and Metabolism, 2026 doi
  4. Metabolic Dysfunction–Associated Steatotic Liver Disease in Adults — JAMA, 2026 doi
  5. The Effect of Chromium Picolinate Supplementation on Cardiometabolic Biomarkers, Tumor Necrosis Factor-Α Gene Expression, and DNA Damage in Subjects With Metabolic Syndrome: A Randomized Placebo-Controlled Clinical Trial — Biological Trace Element Research, 2026 doi
  6. Do the Effects of Early Time-Restricted Eating Vary by Cardiometabolic Phenotype, Age, Sex, or Race? A Secondary Analysis of a Randomized Controlled Trial — The Journal of Nutrition, 2026 doi
  7. Efficacy of Exercise-Based Interventions for Metabolic Syndrome: An Umbrella Review With Meta-Analyses — Obesity Reviews : An Official Journal of the International Association for the Study of Obesity, 2026 doi
  8. 4 — Diabetes Care, 2026 doi
  9. What to Know About the New Lipid Guidelines — JAMA, 2026 doi
  10. Traditional and Emerging Lipid Markers for Cardiovascular Risk Assessment in Young vs Older Adults — JAMA Network Open, 2026 doi
  11. Would you like to explore the 2026 ACC/AHA guideline recommendations for specific LDL-C and ApoB treatment targets across different risk categories, including the evidence for very aggressive LDL-C lowering (2026 ACC/AHA/AACVPR/ABC/ACPM/ADA/AGS/APhA/ASPC/NLA/PCNA Guideline on the Management of Dyslipidemia: A Report of the American College of Cardiology/American Heart Association Joint Committee on Clinical Practice Guidelines — Journal of the American College of Cardiology, 2026 doi
  12. 2026 ACC/AHA/AACVPR/ABC/ACPM/ADA/AGS/APhA/ASPC/NLA/PCNA Guideline on the Management of Dyslipidemia: A Report of the American College of Cardiology/American Heart Association Joint Committee on Clinical Practice Guidelines — 2026 doi
Показать все (126)
  1. 2026 Dietary Guidance to Improve Cardiovascular Health: A Scientific Statement From the American Heart Association — 2026 doi
  2. Safety of 12-Months Administration of Ashwagandha (Withania Somnifera) Standardized Root Extract in Healthy Adults: A Prospective, Observational Study — Phytotherapy Research : PTR, 2025 doi
  3. Evaluation of Potential Hormonal Activities of Ashwagandha (Withania Somnifera) — Phytotherapy Research : PTR, 2025 doi
  4. Dietary Patterns and Testosterone Balance: A Review of Clinical Data and Perspectives — Journal of Advanced Research, 2025 doi
  5. Testosterone Treatment in Middle-Aged and Older Men with Hypogonadism — The New England Journal of Medicine, 2025 doi
  6. Semaglutide improved sperm morphology in obese men with type 2 diabetes mellitus and functional hypogonadism — Diabetes, Obesity & Metabolism, 2025 doi
  7. Effects of Testosterone Deficiency and Therapy on the Cardiometabolic Syndrome in Men — The American Journal of the Medical Sciences, 2025 doi
  8. The Effect of Chromium Supplementation on Cardio-Metabolic Risk Factors in Overweight and Obese Patients — Journal of Trace Elements in Medicine and Biology : Organ of the Society for Minerals and Trace Elements (GMS), 2025 doi
  9. Metabolic Effects of Testosterone Added to Intensive Lifestyle Intervention in Older Men With Obesity and Hypogonadism — The Journal of Clinical Endocrinology and Metabolism, 2025 doi
  10. Efficacy and Safety of Berberine on the Components of Metabolic Syndrome: A Systematic Review and Meta-Analysis of Randomized Placebo-Controlled Trials — Frontiers in Pharmacology, 2025 doi
  11. What Is a Cardiac CT Calcium Score? — JAMA, 2025 doi
  12. Effect of Lipid-Lowering Therapies on Lipoprotein(a) Levels: A Comprehensive Meta-Analysis of Randomized Controlled Trials — Atherosclerosis, 2025 doi
  13. Alcohol Use and Cardiovascular Disease: A Scientific Statement From the American Heart Association — Circulation, 2025 doi
  14. Male Hypogonadism: Pathogenesis, Diagnosis, and Management — Diabetes & Endocrinology, 2024 doi
  15. Dietary Fat Quality and Serum Androgen Concentrations in Middle-Aged Men — European Journal of Clinical Nutrition, 2024 doi
  16. Do "Testosterone Boosters" Really Increase Serum Total Testosterone? A Systematic Review — International Journal of Impotence Research, 2024 doi
  17. Testosterone Treatment and Fractures in Men with Hypogonadism — The New England Journal of Medicine, 2024 doi
  18. Effect of Testosterone Replacement Therapy on Sexual Function and Hypogonadal Symptoms in Men With Hypogonadism — The Journal of Clinical Endocrinology and Metabolism, 2024 doi
  19. Depressive Syndromes in Men With Hypogonadism in the TRAVERSE Trial: Response to Testosterone-Replacement Therapy — The Journal of Clinical Endocrinology and Metabolism, 2024 doi
  20. Associations of Testosterone and Related Hormones With All-Cause and Cardiovascular Mortality and Incident Cardiovascular Disease in Men : Individual Participant Data Meta-Analyses — Annals of Internal Medicine, 2024 doi
  21. Effect of Testosterone on Progression From Prediabetes to Diabetes in Men With Hypogonadism: A Substudy of the TRAVERSE Randomized Clinical Trial — JAMA Internal Medicine, 2024 doi
  22. Chromium Supplementation and Type 2 Diabetes Mellitus: An Extensive Systematic Review — Environmental Geochemistry and Health, 2024 doi
  23. The Effect of Berberine Supplementation on Glycemic Control and Inflammatory Biomarkers in Metabolic Disorders: An Umbrella Meta-Analysis of Randomized Controlled Trials — Clinical Therapeutics, 2024 doi
  24. Intermittent Fasting and Health Outcomes: An Umbrella Review of Systematic Reviews and Meta-Analyses of Randomised Controlled Trials — EClinicalMedicine, 2024 doi
  25. Effectiveness of Stress Management Interventions to Change Cortisol Levels: A Systematic Review and Meta-Analysis — Psychoneuroendocrinology, 2024 doi
  26. Effects on Cardiovascular Risk Factors of a Low- Vs High-Glycemic Index Mediterranean Diet in High Cardiometabolic Risk Individuals: The MEDGI-Carb Study — European Journal of Clinical Nutrition, 2024 doi
  27. Effects of Various Exercise Types on Visceral Adipose Tissue in Individuals With Overweight and Obesity: A Systematic Review and Network Meta-Analysis of 84 Randomized Controlled Trials — Obesity Reviews : An Official Journal of the International Association for the Study of Obesity, 2024 doi
  28. 2024 Guideline for the Primary Prevention of Stroke: A Guideline From the American Heart Association/American Stroke Association — 2024 doi
  29. Prostate Safety Events During Testosterone Replacement Therapy in Men With Hypogonadism: A Randomized Clinical Trial — JAMA Network Open, 2023 doi
  30. Correlation Between Serum Zinc and Testosterone: A Systematic Review — Journal of Trace Elements in Medicine and Biology : Organ of the Society for Minerals and Trace Elements (GMS), 2023 doi
  31. Cardiovascular Safety of Testosterone-Replacement Therapy — The New England Journal of Medicine, 2023 doi
  32. The Effects of Sleep Deprivation and Obstructive Sleep Apnea Syndrome on Male Reproductive Function: A Multi-Arm Randomised Trial — Journal of Sleep Research, 2023 doi
  33. Exploring the Efficacy and Safety of a Novel Standardized Ashwagandha (Withania Somnifera) Root Extract (Witholytin®) in Adults Experiencing High Stress and Fatigue in a Randomized, Double-Blind, Placebo-Controlled Trial — Journal of Psychopharmacology (Oxford, England), 2023 doi
  34. Metabolic Syndrome and Erectile Dysfunction: A Systematic Review and Meta-Analysis Study — Journal of Endocrinological Investigation, 2023 doi
  35. Overall and Sex-Specific Effect of Berberine on Glycemic and Insulin-Related Traits: A Systematic Review and Meta-Analysis of Randomized Controlled Trials — The Journal of Nutrition, 2023 doi
  36. AASLD Practice Guidance on the Clinical Assessment and Management of Nonalcoholic Fatty Liver Disease — Hepatology (Baltimore, Md.), 2023 doi
  37. 2023 AHA/ACC/ACCP/ASPC/NLA/PCNA Guideline for the Management of Patients With Chronic Coronary Disease: A Report of the American Heart Association/American College of Cardiology Joint Committee on Clinical Practice Guidelines — 2023 doi
  38. Increasing Equity of Physical Activity Promotion for Optimal Cardiovascular Health in Adults: A Scientific Statement From the American Heart Association — Circulation, 2023 doi
  39. Novel Prediction Equations for Absolute Risk Assessment of Total Cardiovascular Disease Incorporating Cardiovascular-Kidney-Metabolic Health: A Scientific Statement From the American Heart Association — Circulation, 2023 doi
  40. Sleep, testosterone and cortisol balance, and ageing men — Reviews in Endocrine & Metabolic Disorders, 2022 doi
  41. Aging and Androgens: Physiology and Clinical Implications — Reviews in Endocrine & Metabolic Disorders, 2022 doi
  42. Effects of Exercise Training on Anabolic and Catabolic Hormones with Advanced Age: A Systematic Review — Sports Medicine (Auckland, N.Z.), 2022 doi
  43. Nonpharmacological Interventions for the Management of Testosterone and Sperm Parameters: A Scoping Review — Clinical Therapeutics, 2022 doi
  44. Examining the Effects of Calorie Restriction on Testosterone Concentrations in Men: A Systematic Review and Meta-Analysis — Nutrition Reviews, 2022 doi
  45. Proposal for Standardizing Normal Insulin Ranges in Brazilian Patients and a New Classification of Metabolic Syndrome — Frontiers in Medicine, 2022 doi
  46. Statin Use for the Primary Prevention of Cardiovascular Disease in Adults: Updated Evidence Report and Systematic Review for the US Preventive Services Task Force — JAMA, 2022 doi
  47. Statin Use for the Primary Prevention of Cardiovascular Disease in Adults: US Preventive Services Task Force Recommendation Statement — JAMA, 2022 doi
  48. Role of Coronary Artery Calcium Testing for Risk Assessment in Primary Prevention of Atherosclerotic Cardiovascular Disease: A Review — JAMA Cardiology, 2022 doi
  49. Association of Habitual Alcohol Intake With Risk of Cardiovascular Disease — JAMA Network Open, 2022 doi
  50. Comparison of American and European Guidelines for Primary Prevention of Cardiovascular Disease: JACC Guideline Comparison — Journal of the American College of Cardiology, 2022 doi
  51. Life's Essential 8: Updating and Enhancing the American Heart Association's Construct of Cardiovascular Health: A Presidential Advisory From the American Heart Association — Circulation, 2022 doi
  52. Effect of Partial and Total Sleep Deprivation on Serum Testosterone in Healthy Males: A Systematic Review and Meta-Analysis — Sleep Medicine, 2021 doi
  53. Examining the Effects of Herbs on Testosterone Concentrations in Men: A Systematic Review — Advances in Nutrition (Bethesda, Md.), 2021 doi
  54. Sociodemographic, lifestyle and medical influences on serum testosterone and sex hormone–binding globulin in men from UK Biobank — Clinical Endocrinology, 2021 doi
  55. Testosterone and Exercise: Effects on Fitness, Body Composition, and Strength in Middle-to-Older Aged Men With Low-Normal Serum Testosterone Levels — Heart and Circulatory Physiology, 2021 doi
  56. Effects of Mediterranean Diet on Plasma Metabolites and Their Relationship With Insulin Resistance and Gut Microbiota Composition in a Crossover Randomized Clinical Trial — Clinical Nutrition (Edinburgh, Scotland), 2021 doi
  57. Effects of Dietary Eicosapentaenoic Acid and Docosahexaenoic Acid Supplementation on Metabolic Syndrome: A Systematic Review and Meta-Analysis of Data From 33 Randomized Controlled Trials — Clinical Nutrition (Edinburgh, Scotland), 2021 doi
  58. Management of Obesity in Cardiovascular Practice: JACC Focus Seminar — Journal of the American College of Cardiology, 2021 doi
  59. Obesity and Cardiovascular Disease: A Scientific Statement From the American Heart Association — Circulation, 2021 doi
  60. Optimal Threshold of Homeostasis Model Assessment of Insulin Resistance to Identify Metabolic Syndrome in a Chinese Population Aged 45 Years or Younger — Frontiers in Endocrinology, 2021 doi
  61. Nutraceuticals in the Management of Dyslipidemia: Which, When, and for Whom? Could Nutraceuticals Help Low-Risk Individuals With Non-Optimal Lipid Levels? — Current Atherosclerosis Reports, 2021 doi
  62. Coronary Artery Calcium: Where Do We Stand After Over 3 Decades? — The American Journal of Medicine, 2021 doi
  63. Cardiovascular Impact of Nutritional Supplementation With Omega-3 Fatty Acids: JACC Focus Seminar — Journal of the American College of Cardiology, 2021 doi
  64. 2021 Dietary Guidance to Improve Cardiovascular Health: A Scientific Statement From the American Heart Association — 2021 doi
  65. Physical Activity as a Critical Component of First-Line Treatment for Elevated Blood Pressure or Cholesterol: Who, What, and How?: A Scientific Statement From the American Heart Association — : 1979), 2021 doi
  66. Reviewing the Evidence on Vitamin D Supplementation in the Management of Testosterone Status and Its Effects on Male Reproductive System (Testis and Prostate): Mechanistically Dazzling but Clinically Disappointing — Clinical Therapeutics, 2020 doi
  67. Age and Time-of-Day Differences in the Hypothalamo-Pituitary-Testicular, and Adrenal, Response to Total Overnight Sleep Deprivation — Sleep, 2020 doi
  68. The Association Between Popular Diets and Serum Testosterone Among Men in the United States — The Journal of Urology, 2020 doi
  69. A Randomized Controlled Pilot Trial of Sleep Health Education on Body Composition Changes Following 10 Weeks' Resistance Exercise — The Journal of Sports Medicine and Physical Fitness, 2020 doi
  70. Omega-3 Fatty Acids for the Primary and Secondary Prevention of Cardiovascular Disease — The Cochrane Database of Systematic Reviews, 2020 doi
  71. Colon-Delivered Short-Chain Fatty Acids Attenuate the Cortisol Response to Psychosocial Stress in Healthy Men: A Randomized, Placebo-Controlled Trial — Neuropsychopharmacology : Official Publication of the American College of Neuropsychopharmacology, 2020 doi
  72. Lipid Management in Patients With Endocrine Disorders: An Endocrine Society Clinical Practice Guideline — The Journal of Clinical Endocrinology and Metabolism, 2020 doi
  73. Effect of Bergamot on Lipid Profile in Humans: A Systematic Review — Critical Reviews in Food Science and Nutrition, 2020 doi
  74. Causal Link Between Vitamin D and Total Testosterone in Men: A Mendelian Randomization Analysis — The Journal of Clinical Endocrinology and Metabolism, 2019 doi
  75. A Clinical Perspective of Sleep and Andrological Health: Assessment, Treatment Considerations, and Future Research — The Journal of Clinical Endocrinology and Metabolism, 2019 doi
  76. Effects of different exercise training programs on body composition: A randomized control trial — Scandinavian Journal of Medicine & Science in Sports, 2019 doi
  77. Omega-3 Fatty Acids for the Management of Hypertriglyceridemia: A Science Advisory From the American Heart Association — Circulation, 2019 doi
  78. Associations Between Homeostasis Model Assessment (HOMA) and Routinely Examined Parameters in Individuals With Metabolic Syndrome — Physiological Research, 2019 doi
  79. Lipoprotein(a): Current Evidence for a Physiologic Role and the Effects of Nutraceutical Strategies — Clinical Therapeutics, 2019 doi
  80. 2019 ACC/AHA Guideline on the Primary Prevention of Cardiovascular Disease: A Report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines — 2019 doi
  81. Cardiovascular Risk Reduction with Icosapent Ethyl for Hypertriglyceridemia — The New England Journal of Medicine, 2019 doi
  82. Effects of a New Combination of Medical Food on Endothelial Function and Lipid Profile in Dyslipidemic Subjects: A Pilot Randomized Trial — BioMed Research International, 2019 doi
  83. 2019 ACC/AHA Guideline on the Primary Prevention of Cardiovascular Disease: A Report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines — 2019 doi
  84. Effects of Nutritional Supplements and Dietary Interventions on Cardiovascular Outcomes: An Umbrella Review and Evidence Map — Annals of Internal Medicine, 2019 doi
  85. Evaluation and Management of Testosterone Deficiency: AUA Guideline — The Journal of Urology, 2018 doi
  86. Testosterone Therapy in Men With Hypogonadism: An Endocrine Society Clinical Practice Guideline — The Journal of Clinical Endocrinology and Metabolism, 2018 doi
  87. Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even Without Weight Loss in Men With Prediabetes — Cell Metabolism, 2018 doi
  88. Hypogonadotropic Hypogonadism in Men With Diabesity — Diabetes Care, 2018 doi
  89. Cardiovascular Disease Prevention by Diet Modification: JACC Health Promotion Series — Journal of the American College of Cardiology, 2018 doi
  90. The Role of Nutraceuticals in Statin Intolerant Patients — Journal of the American College of Cardiology, 2018 doi
  91. Reprint Of: Cardiovascular Disease Prevention by Diet Modification: JACC Health Promotion Series — Journal of the American College of Cardiology, 2018 doi
  92. 2018 AHA/ACC/AACVPR/AAPA/ABC/ACPM/ADA/AGS/APhA/ASPC/NLA/PCNA Guideline on the Management of Blood Cholesterol: Executive Summary: A Report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines — 2018 doi
  93. Effect of Testosterone Treatment on Volumetric Bone Density and Strength in Older Men With Low Testosterone: A Controlled Clinical Trial — JAMA Internal Medicine, 2017 doi
  94. A Perspective on Middle-Aged and Older Men With Functional Hypogonadism: Focus on Holistic Management — The Journal of Clinical Endocrinology and Metabolism, 2017 doi
  95. Effect of Magnesium Supplementation on Insulin Resistance in Humans: A Systematic Review — Nutrition (Burbank, Los Angeles County, Calif.), 2017 doi
  96. Increased Physical Activity Has a Greater Effect Than Reduced Energy Intake on Lifestyle Modification-Induced Increases in Testosterone — Journal of Clinical Biochemistry and Nutrition, 2016 doi
  97. A Systematic Review and Meta-Analysis of Randomized Controlled Trials on the Effects of Magnesium Supplementation on Insulin Sensitivity and Glucose Control — Pharmacological Research, 2016 doi
  98. Effect of Magnesium Supplementation on Glucose Metabolism in People With or at Risk of Diabetes: A Systematic Review and Meta-Analysis of Double-Blind Randomized Controlled Trials — European Journal of Clinical Nutrition, 2016 doi
  99. Hypomagnesemia in Type 2 Diabetes: A Vicious Circle? — Diabetes, 2016 doi
  100. Physical Activity/Exercise and Diabetes: A Position Statement of the American Diabetes Association — Diabetes Care, 2016 doi
  101. Vitamin D supplementation and testosterone concentrations in male human subjects — Clinical Endocrinology, 2015 doi
  102. Metabolic and hormonal effects of ‘catch‐up’ sleep in men with chronic, repetitive, lifestyle‐driven sleep restriction — Clinical Endocrinology, 2015 doi
  103. Nutrients other than carbohydrates: their effects on glucose homeostasis in humans — Diabetes/Metabolism Research and Reviews, 2015 doi
  104. Protective Effects of the Mediterranean Diet on Type 2 Diabetes and Metabolic Syndrome — The Journal of Nutrition, 2015 doi
  105. Resistance Training Restores Muscle Sex Steroid Hormone Steroidogenesis in Older Men — FASEB Journal : Official Publication of the Federation of American Societies for Experimental Biology, 2014 doi
  106. The Interplay between Magnesium and Testosterone in Modulating Physical Function in Men — International Journal of Endocrinology, 2014 doi
  107. Age-Associated Changes in Hypothalamic-Pituitary-Testicular Function in Middle-Aged and Older Men Are Modified by Weight Change and Lifestyle Factors: Longitudinal Results From the European Male Ageing Study — European Journal of Endocrinology, 2013 doi
  108. Effects of Magnesium Supplementation on Testosterone Levels of Athletes and Sedentary Subjects at Rest and After Exhaustion — Biological Trace Element Research, 2011 doi
  109. The Effect of Mediterranean Diet on Metabolic Syndrome and Its Components: A Meta-Analysis of 50 Studies and 534,906 Individuals — Journal of the American College of Cardiology, 2011 doi
  110. Triglycerides and Cardiovascular Disease: A Scientific Statement From the American Heart Association — Circulation, 2011 doi
  111. Testosterone Physiology in Resistance Exercise and Training: The Up-Stream Regulatory Elements — Sports Medicine (Auckland, N.Z.), 2010 doi
  112. Magnesium Effect on Testosterone-SHBG Association Studied by a Novel Molecular Chromatography Approach — Journal of Pharmaceutical and Biomedical Analysis, 2009 doi
  113. Multiple Biomarkers and Their Relative Contributions to Identifying Metabolic Syndrome — Clinica Chimica Acta; International Journal of Clinical Chemistry, 2009 doi
  114. Insulin Resistance, the Metabolic Syndrome, and Risk of Incident Cardiovascular Disease: A Population-Based Study — Journal of the American College of Cardiology, 2007 doi

Доказательная сила у этих работ разная: где-то крупные обзоры и мета-анализы, где-то отдельные небольшие исследования. Шаги в статье — простые меры заботы о себе с низким риском, а не лечение, и подходят не всем.

Это общие сведения, а не назначение.

Приложение VIA-L

VIA-L — приложение для женщин с 35 и мужчин с 40 лет: сон, энергия, настроение и тело в период гормональных перемен. Простыми словами, по вашим данным — и с проверкой, что помогло.

Все статьи библиотеки есть и в приложении.

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