老年人重力训练:对健康,疾病和身体表现的影响
Tiril Tøien1, Ole Kristian Berg1, Roberto Modena1,2
1Department of Health and Social Sciences, Molde University College, Molde, Norway.
Journal of cachexia, sarcopenia and muscle
|April 17, 2025
概括
重力训练显著提高了老年人的最大力量和力量,提高了体力表现,降低了跌倒风险. 这种使用最大力量训练 (MST) 的方法比目前的低至中等强度指南提供了更大的好处.
科学领域:
- 老年学是一门学科.
- 运动生理学 运动生理学
- 康复科学 康复科学 康复科学
背景情况:
- 衰老导致肌肉强度下降和力量快速产生,增加跌倒和受伤的风险.
- 慢性和急性疾病加剧了老年人与年龄相关的身体衰退.
- 越来越需要有效的,成本效益高的策略来提高老龄化人口的体力表现和健康.
研究的目的:
- 对健康和患有疾病的老年人进行力量训练的好处进行审查.
- 强调高强度力量训练对于提高最大力量,力量发展速度和功率的重要性.
- 为医疗保健从业人员提供关于最大力量训练 (MST) 的实际指导.
主要方法:
- 关于老年人力量训练现有科学文献的叙事综述.
- 重点是使用重 (80-84% 1RM) 和非常重 (≥85% 1RM) 负载的研究.
- 专注于最大力量训练 (MST) 协议,涉及~90%的1RM,3-5次重复,3-5组和最大同心速度.
主要成果:
- 力量训练,特别是MST,在老年人中大大提高了最大力量 (1RM),力量发展速度 (RFD) 和力量.
- 重到非常重的负载促进显著的肌肉力量增长和神经适应.
- 与低强度训练相比,MST具有相对较低的风险概况,并提供额外的好处.
结论:
- 最大力量训练 (MST) 为老年人提供了显著的优势,超过了目前对低至中等强度训练的建议.
- 实施MST可以改善老年人的身体功能,健康状况和预防老人跌倒.
- 实践者应该考虑在老年人群中进行预防和康复护理的MST.
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