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Advances in Rehabilitation

The Journal of Academy of Physical Education, Warsaw

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1734-4948
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Strength Training in the Elderly People

Zbigniew Trzaskoma
  • Corresponding author
  • Katedra Fizjoterapii, Wydział Rehabilitacji, Akademia Wychowania Fizycznego Józefa Piłsudskiego w Warszawie
  • Email
  • Other articles by this author:
  • De Gruyter OnlineGoogle Scholar
/ Łukasz Trzaskoma
  • Department of Biomechanics, Faculty of Physical Education and Sport Sciences, Semmelweis University, Budapest, Hungary
  • Other articles by this author:
  • De Gruyter OnlineGoogle Scholar
/ Anna Krzesicka
  • Katedra Fizjoterapii, Wydział Rehabilitacji, Akademia Wychowania Fizycznego Józefa Piłsudskiego w Warszawie
  • Other articles by this author:
  • De Gruyter OnlineGoogle Scholar
Published Online: 2014-04-12 | DOI: https://doi.org/10.2478/rehab-2014-0006

Streszczenie

Proces starzenia się człowieka charakteryzuje się licznymi zmianami, które dotyczą struktur na poziomie molekularnym, komórkowym, narządowym oraz całego organizmu. Jednym ze skutków zmniejszającej się aktywności fizycznej oraz postępujących procesów starzenia się organizmu człowieka jest systematyczne obniżanie się siły mięśniowej, któremu towarzyszy pogorszenie sprawności w podstawowych czynnościach codziennych. Ćwiczenia fizyczne, w tym ćwiczenia ukierunkowane na zwiększenie siły mięśniowej, wykonywane przez osoby starsze spowalniają proces starzenia się i zapobiegają występowaniu wielu chorób. Jakkolwiek nawet stała i regularna aktywność fizyczna nie może zapobiec spadkowi siły wraz z wiekiem, to zmiany adaptacyjne w centralnym układzie nerwowym i mięśniowym wywołane stosowaniem ćwiczeń siłowych w dużym stopniu mogą rekompensować ten proces.

Ćwiczenia ukierunkowane na zwiększenie siły i masy mięśniowej, nazywane ćwiczeniami siłowymi, są na świecie powszechnie znane i stosowane przez ludzi w podeszłym wieku. W Polsce model usprawniania fizycznego osób starszych bazuje prawie wyłącznie na ćwiczeniach wytrzymałościowych i rozciągających, a stosowanie klasycznych ćwiczeń siłowych często wywołuje obawy.

Celem pracy jest uzasadnienie potrzeby stosowania ćwiczeń ukierunkowanych na zwiększenie siły mięśniowej w usprawnianiu osób starszych i przedstawienie efektów ich zastosowania.

Abstract

Aging is characterized by numerous changes that affect structures at the molecular, cellular, organ and whole organism. One of the effects of decreasing physical activity and the progressive aging of the human body is a systematic decline in muscle strength paralleled by a deterioration in the basic activities of daily living. Exercises, including exercises aimed at increasing muscle strength, performed by older people slow down the aging process and prevent the occurrence of many diseases. However, even the constant and regular physical activity can not prevent a age-related loss of strength, the adaptive changes in the central nervous system and muscles caused by the use of strength training can largely compensate for this process. Exercises aimed at increasing strength and muscle mass, commonly called strength exercises, is the world’s well-known and used by the elderly. In Poland, the model of the physical improvement of the elderly is based almost exclusively on endurance and stretching exercises, and the use of traditional strength exercises is often cause for concern. Aim of this work is to justify the need for exercises aimed at increasing muscle strength in older people and presentation of the results of their use.

Słowa kluczowe: trening siłowy; czynności dnia codziennego; osoby starsze

Keywords: strength training; activities of daily living; elderly people

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About the article

Published Online: 2014-04-12

Published in Print: 2013-03-01


Citation Information: Advances in Rehabilitation, Volume 27, Issue 1, Pages 42–54, ISSN (Online) 1734-4948, DOI: https://doi.org/10.2478/rehab-2014-0006.

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