--推荐运动量你达到了吗：150分钟中等强度+2次负重/阻抗/肌肉训练
--历史数据表明，女生运动时间比男生少些
--Sex Differences in Association of Physical Activity With All-Cause and Cardiovascular Mortality， journal of the american college of cardiology 2/2024
--前瞻性实验，41万美国成年人，55%女生，平均年龄44岁。
--问卷调查，leisure-time physical activity (freq, duration, intensity, type)
--all cause mortality and CVSD mortality
--followed 1997-2019 (22 年）
--Regular leisure-time physical activity compared with inactivity was associated with 24% and 15% lower risk of all-cause mortality in women and men, respectively. Men reached their maximal survival benefit of HR 0.81 from 300 min/wk of moderate-to-vigorous physical activity, whereas women achieved similar benefit at 140 min/wk and then continued to reach a maximum survival benefit of HR 0.76 also at ∼300 min/wk. Sex-specific findings were similar for cardiovascular death and consistent across all measures of aerobic activity as well as muscle strengthening activity.
--每周2-3次肌肉训练似乎最佳 HR 0.75 for all-cause mortality, ~0.6 for cardiovascular mortality，比>3次以上还好一些。
--我对自己的要求：每周>150min 中-高强度有氧，2-3次负重训练。队友需要比我增加有氧训练
--更年期以后的女生估计要按男生的标准要求

ref: https://www.jacc.org/doi/10.1016/j.jacc.2023.12.019