Как тренироваться пожилым людям

Как тренироваться в старости

После 60 лет каждый получает возможность оценить все «прелести» приближения старости: когда мышцы, кости, сердечно-сосудистая, эндокринная и другие системы уже не те. Именно поэтому силовые тренировки после 60 имеют не меньшее значение для здоровья и долголетия, чем тренировки в 20 лет. 

Последствия отказа от тренировок с отягощениями

1. Потеря мышечной массы

Как только вы достигаете 40- или 50-летнего возраста, ваше тело начинает уверенно терять мышечную ткань. Этот процесс может быть частично обусловлен снижением уровня двигательной активности и выработки анаболических гормонов.

Как известно, существует 2 типа мышечных волокон: тип I («медленные» мышечные волокна) и тип II («быстрые» волокна). Именно второй тип волокон способен производить усилие в 2-4 раза сильнее, чем волокна первого типа. К сожалению, с возрастом мы теряем преимущественно «быстрые» волокна. Как вы думаете, что происходит, когда мы теряем мышечные волокна, которые отвечают за силу и мощь?

2. Потеря функциональности

Функциональность – это одна из важнейших способностей, которая облегчает жизнь после 60-ти и позволяет значительно улучшить ее качество в глубокой старости.

Ниже мы поэтапно рассмотрим, как со временем потеря силы и мощности приводит к ограничению функциональности, а впоследствии – к инвалидности.

Этап 1 – мышечная патология

Мышечная патология характеризуется следующими проявлениями:

  • Потеря моторных единиц.
  • Изменения в мышечных волокнах.
  • Атрофия мышц.
  • Снижение нейромышечной связи.
  • Замедление темпов активизации мышц.

Этап 2 – нарушение функциональности

Этот этап характеризуется снижением скорости выполнения движений и воспроизводства силы.

Этап 3 – функциональные ограничения

На этом этапе люди дольше поднимаются по ступенькам и встают со стула.

Тренировки после 60 лет и старше

Этап 4 – наступление инвалидности

Это самый грустный этап, ведь без помощи трости человеку трудно выйти из дома.

4 вышеупомянутых этапа показывают, как отказ от тренировок медленно, но уверенно приводит к снижению качества жизни.

Тренировки после 60 лет: сила или мощность?

Если вам выполнилось 60 и более лет, силовой тренинг в классическом его понимании – это не лучшая для вас опция. Оптимальный вид тренировок для людей в возрасте – скоростно-силовой тренинг (тренировка мощности).

Если классический силовой тренинг предполагает выполнение движений в медленном темпе (например, 3-4 секунды на одно повторение в жиме лежа), то под скоростно-силовым тренингом имеется в виду выполнение упражнений с максимальной скоростью.

Ряд исследований показали, что именно мощность отвечает за способность пожилых людей справляться с такими видами ежедневной активности, как прогулка по парку, ходьба по ступенькам, подъем со стула. Ученые также считают мощность главным союзником функциональности.

В 2011 швейцарские специалисты провели анализ нескольких исследований и пришли к выводу, что тренировки в скоростном стиле дают больше преимуществ для пожилых людей в плане функциональности, чем классические силовые тренировки.

old_man

Тренировки после 60 лет: как тренировать мощность?

Тренировка мощности предполагает выполнение движений в максимально быстром темпе. Однако не стоит путать этот вид тренинга с тренировками тяжелоатлетов. Тренировка мощности – это обычная тренировка в тренажерном зале, которая предполагает поднимание отягощений с максимальной скоростью (разумеется, с идеальной техникой).

В большинстве исследований использовались тренажеры, а не свободные веса. Упражнения выполнялись в 2-3-х сетах на крупные группы мышц, которые тренировались 2-3 дня в неделю. Интенсивность тренировок находилась на уровне 70% от максимального веса, который могли поднять испытуемые, что составляло 8-10 повторений в подходе.

Тренировки после 60 лет: безопасность

В большинстве исследований принимали участие пожилые люди, которые не испытывали проблем с костями, суставами, сердечно-сосудистой системой.

Если вы не являетесь крепышом-энерджайзером, выбирайте более низкий уровень интенсивности тренировок. Выполняйте упражнения с диапазоном не на 8-10, а на 15-20 повторений. Так вы перестрахуетесь от возможных негативных последствий тренировок.

ATHLETICS-GERMANY-GUINNESS

ВЫВОДЫ

  • Если ваш возраст близится к 60-ти и более годам – не отказывайтесь от тренировок с отягощениями. Ограничивая свою двигательную активность под предлогом «я уже старый, мои кости и сердце не выдержат нагрузок», вы оказываете себе «медвежью услугу».
  • Тренируйтесь в скоростном стиле, так вы сможете улучшить функциональность и обеспечить более комфортный уровень жизни в глубокой старости.
  • Тренируйте мышцы 3 раза в неделю в 2-3-х подходах на 8-10 или 15-20 повторений.
  • Не забывайте, что каждый из нас индивидуален. Не перестарайтесь с интенсивностью тренировок.

 

Читайте также на Зожнике:

Чарльз Югстер занялся здоровьем в 60, сейчас ему 93 и он в отличной форме

SmartReading: Алан Карр «Легкий способ бросить курить»

40 редких фотографий Брюса Ли

Урок здоровья от Сократа

«Жизнь шла к закату, и я это ощущал»

 

Расскажите друзьям:

Как тренироваться пожилым людям: 157 комментариев

  1. ring for pennis

    «Thank you, I’ve recently been searching for information about this subject for ages and yours is the greatest I’ve discovered so far. But, what about the conclusion? Are you sure about the source?»

  2. but plug review

    «Hello! Do you know if they make any plugins to help with SEO? I’m trying to get my blog to rank for some targeted keywords but I’m not seeing very good success. If you know of any please share. Thank you!»

  3. natynaty

    You’ve been working hard lately. All that stress has got to be eating at you. Why not take a break and enjoy some cam girls? There’s plenty of them to enjoy at http://www.camgirl.pw It’s wall to wall babes at this site. You’ll know that right away after your first visit.

  4. Уведомление: auto poster facebook

  5. Уведомление: facebook group poster

  6. Juliette Padron

    With everything that appears to be building throughout this particular subject material, all your viewpoints tend to be somewhat stimulating. Nonetheless, I appologize, because I do not give credence to your whole idea, all be it refreshing none the less. It appears to us that your remarks are generally not totally rationalized and in reality you are your self not really entirely certain of your assertion. In any event I did enjoy reading through it.

  7. Charlene Garriott

    Howdy this is kinda of off topic but I was wanting to know if blogs use WYSIWYG editors or if you have to manually code with HTML. I’m starting a blog soon but have no coding experience so I wanted to get guidance from someone with experience. Any help would be greatly appreciated!

  8. carpet cleaners surprise az

    «I definitely wanted to make a quick note to say thanks to you for these wonderful ideas you are writing at this site. My prolonged internet research has finally been paid with excellent strategies to exchange with my friends and family. I would point out that we site visitors are very fortunate to dwell in a fantastic website with so many perfect individuals with useful suggestions. I feel extremely happy to have encountered your entire webpage and look forward to some more amazing moments reading here. Thanks a lot again for a lot of things.»

  9. kegel balls

    «Great post. I used to be checking constantly this weblog and I’m impressed! Very helpful info specially the ultimate section 🙂 I maintain such info a lot. I was looking for this particular info for a long time. Thanks and good luck. «

  10. Эфир

    «Hello just wanted to give you a quick heads up. The words in your article seem to be running off the screen in Opera. I’m not sure if this is a formatting issue or something to do with browser compatibility but I figured I’d post to let you know. The design and style look great though! Hope you get the issue resolved soon. Cheers»

  11. anyarayne

    Every guy out there needs to talk to a hot girl sometimes. There’s just one site that’s full of the hottest babes on the entire internet. That site is http://www.camgirl.pw and it’s going to put a smile on your face. Make sure you spend some of your precious free time there. It’ll be the best decision that you’ve made in quite some time.

  12. want_to_eat

    Real men like to talk to sexy girls. There’s no denying that. Where does a man go to talk to a sexy girl? There’s just one place on the the internet to do that. The hottest girls can be found at http://www.camgirl.pw Have yourself a total blast and meet a few sexy girls. You’ll have a whole lot of fun doing so.

  13. How To Get Laid Online With No First Date

    I kind of agree with everything said here. There’s just one problem. It doesn’t talk about what’s the best site to join to get laid. That’s the most important part of it all. If you’re wanting to get laid, then this is the site for you https://t.irtyf.com/hkz06n8e68?offer_id=3785&aff_id=29696&nopop=1 You’re going to get some pussy there. Don’t beat off tonight. Get yourself some action. You can beat off tomorrow. Today is your day to get some pussy.

  14. Renita Pavelski

    I?d have to check with you here. Which is not something I usually do! I enjoy reading a post that will make people think. Also, thanks for allowing me to comment!

  15. loollypop24

    You’ve been a busy cowboy lately. Don’t you think it’s time to settle down and relax? You can do just that with the babes over at http://www.camgirl.pw There’s plenty of hot girls over there who know how to treat a cowboy right. Take off your spurs and mosey on into a chat with one of these beauties.

  16. zvodret iluret

    Can I just say what a relief to find someone who actually knows what theyre talking about on the internet. You definitely know how to bring an issue to light and make it important. More people need to read this and understand this side of the story. I cant believe youre not more popular because you definitely have the gift.

  17. Sexxx

    Thank you for writing this awesome article. I’m a long time reader but I’ve never been compelled to leave a comment. I subscribed to your blog and shared this on my Twitter. Thanks again for a great post!

  18. mollyflwers

    Today is one of those days. You’re looking for some fun. The kind of fun that only a cam girl can provide. The best site to find loads of girls on cam is http://www.camgirl.pw The hottest most wildest girls can all be found right there.

  19. zvodretiluret

    I’m often to running a blog and i actually respect your content. The article has really peaks my interest. I am going to bookmark your site and hold checking for brand spanking new information.

  20. shakirababy

    You deserve a break. You’ve been working hard this week. All that hard work has stressed you out. The best way to get rid of the stress is by having a little fun with a cam girl. There’s a whole lot of them over at http://www.camgirl.pw The babes are never ending when you visit that site. You’re in for a real treat the very second your eyes catch a glimpse of this.

  21. kumpulan youtube indonesia

    Hello my own family member! I wish to say that this informative article is wonderful, pleasant prepared including approximately virtually all important infos.. kumpulan youtube indonesia I would like to professional excess blogposts similar to this .

  22. Kantot

    Thanks for posting this awesome article. I’m a long time reader but I’ve never been compelled to leave a comment. I subscribed to your blog and shared this on my Facebook. Thanks again for a great article!

  23. Уведомление: order argumentative essay

  24. Viral Style

    Thank you for the sensible critique. Me and my neighbor were just preparing to do some research on this. We got a grab a book from our area library but I think I learned more clear from this post. I’m very glad to see such excellent information being shared freely out there.
    Viral Style http://ow.ly/jKbT30lgVvw

  25. amberlaray

    A good time is what you’ll have with the girls at http://www.camgirl.pw. This is by far the most exciting site on the entire internet. Don’t think twice about visiting this site. Not if you’re in the mood to have a little kinky fun.

  26. Stock Market crash 2017

    Hi! This is kind of off topic but I need some guidance from an established blog. Is it very difficult to set up your own blog? I’m not very techincal but I can figure things out pretty fast. I’m thinking about setting up my own but I’m not sure where to start. Do you have any tips or suggestions? Many thanks

  27. ryannabanks

    Are you searching for a little fun? If you are, then http://www.camgirl.pw is the best site for just that. You’ll find plenty of hot babes there who love to get down and dirty. That’s exactly what you’re looking for right this very second.

  28. Is value investing dead

    I’ll right away grasp your rss as I can not in finding your e-mail subscription hyperlink or newsletter service. Do you have any? Kindly let me recognize so that I could subscribe. Thanks.

  29. Sniper 3D burat

    Thanks for posting this awesome article. I’m a long time reader but I’ve never been compelled to leave a comment. I subscribed to your blog and shared this on my Facebook. Thanks again for a great post!

  30. real mink lashes wholesale

    I blog often and I genuinely thank you for your content.
    This great article has truly peaked my interest. I’m going to
    take a note of your website and keep checking for new details about once a
    week. I opted in for your Feed too.

  31. Stock market crash forecasts

    I simply desired to thank you so much once again. I’m not certain the things that I could possibly have achieved without the actual aspects shared by you directly on such situation. It absolutely was a real frightful setting for me personally, nevertheless taking a look at a skilled fashion you resolved it made me to cry over happiness. I am just happy for your help and believe you are aware of a great job you were providing instructing people today through your web blog. Most likely you’ve never met any of us.

  32. www.ilpc.ssru.ac.th

    It¦s really a cool and helpful piece of info. I am glad that you shared this helpful info with us. Please keep us up to date like this. Thanks for sharing.

  33. eebest8

    «I’m not sure exactly why but this web site is loading incredibly slow for me. Is anyone else having this issue or is it a problem on my end? I’ll check back later and see if the problem still exists.»

  34. Make Money Promoting ClickBank

    Did you know that people make their entire income promoting ClickBank? You too could be one of the many who have quit their job. Affiliate marketing is as old as the internet. It’s not going to go away any time soon. You too can get your piece of the pie. Why shouldn’t you? Do you really like working the job you have? Are you going to be able to do it until you retire? If you’re job requires physical labor, then you know the answer to that question. There’s no way you’re going to be able to do that when you get older. That’s just the truth and no one needs to tell it to you. Right now you could be making money online. Does it require work? You better believe it does. No honest person is ever going to tell you that it’s possible to become a millionaire online without doing any work whatsoever. It’s not possible. That doesn’t mean there isn’t money to be made. There’s plenty of money out there to be made by people just like yourself. Now you know there’s going to be a pitch for a product. You’re right about that. Click on the link http://64efd6-lz41s3rcelbr7s2xl7x.hop.clickbank.net/ and check it out. There’s a video you can watch that will explain everything. It will tell you how to make money using ClickBank. Watch the video and see what you think. You too can be one of the many who earn a living promoting ClickBank. Some people earn a good living and there’s no reason why you can’t.

  35. film 4k streaming

    Greetings! This is my first visit to your blog! We are a collection of volunteers and starting a new project in a community in the same niche. Your blog provided us beneficial information to work on. You have done a extraordinary job!

  36. skyewatson

    Just when you think the work week can’t get any more boring. That’s when you discover http://www.camgirl.pw Now you can already begin to see that this week is going to be a whole lot better. There’s no need to be bored as can be while you work. Sneak in a little fun with one of these cam girls. They’ll put a smile on your face and a some lead in your pencil as well.

  37. double penetration dildo

    «The other day, while I was at work, my sister stole my apple ipad and tested to see if it can survive a 40 foot drop, just so she can be a youtube sensation. My iPad is now broken and she has 83 views. I know this is completely off topic but I had to share it with someone!»

  38. t shirts online india

    Hello there! Would you mind if I share your blog with my facebook group? There’s a lot of folks that I think would really enjoy your content. Please let me know. Thank you

  39. Get More Information

    I have read some just right stuff here. Definitely value bookmarking for revisiting. I surprise how a lot effort you put to create any such great informative site.

  40. unicorn onesie pajamas

    Simply wish to say your article is as astounding. The clearness in your post is simply cool and i can assume you’re an expert on this subject.
    Fine with your permission let me to grab your feed to keep updated with forthcoming post.
    Thanks a million and please continue the enjoyable work.

  41. rekomendasi saham

    Your blog on ?????? ?????????????????????????? ?????????????? ?????????? – ???????????? is great. I hope u can continue delivering many more blog soon. Viva zozhnik.ru

  42. php seo

    PHP SEO: Search Engine Optimization
    php seo uzmanı olarak şirketimiz php seo hizmeti vermektedir günümüz ortamında site sahiplerinin php bilgisi nekadar iyi olsada php seo metotları arama motorlarında optimize edilmesi gereken hususlardan bir tanesi web siteniz nekadar iyi olsada arama motorlarına duyarlı olmasına özen gösterin. php seo uzmanlarımızdan destek alabilirsiniz.

  43. iphone x case

    I enjoy, cause I discovered just what I used to be having a look for. You’ve ended my 4 day lengthy hunt! God Bless you man. Have a nice day. Bye

  44. custom water bottles

    I do not even know the way I stopped up right here, but I thought this put up was once good. I do not recognise who you might be but definitely you are going to a famous blogger when you are not already 😉 Cheers!

Добавить комментарий