{"id":1223,"date":"2017-12-23T21:03:19","date_gmt":"2017-12-23T21:03:19","guid":{"rendered":"https:\/\/seniorfitness.blog\/?p=1223"},"modified":"2017-12-24T10:01:08","modified_gmt":"2017-12-24T10:01:08","slug":"den-rette-balance-mellem-udholdenheds-og-styrketraening","status":"publish","type":"post","link":"https:\/\/seniorfitness.blog\/?p=1223","title":{"rendered":"Den rette balance mellem udholdenheds- og styrketr\u00e6ning"},"content":{"rendered":"

For n\u00e6sten 10 \u00e5r siden k\u00f8bte jeg bogen Start Strong, Finish Strong<\/em> af l\u00e6gerne Kenneth og Tyler Cooper. F\u00f8rstn\u00e6vnte opfandt Cooper testen og er ogs\u00e5 forfatter til Aerobics<\/em> fra 1968. Start Strong, Finish Strong<\/em> kommer med forslag til hvordan man lever et liv i sundhed, b\u00e5de som yngre og som \u00e6ldre. Som man kunne forvente pr\u00e6senteres aerob udholdenhedstr\u00e6ning som en v\u00e6sentlig del af et sundhedsfremmende program.<\/p>\n

Til min gl\u00e6de leverer Coopers med bogen en v\u00e6sentlig pointe; at der b\u00f8r v\u00e6re balance mellem udholdenhedstr\u00e6ning og styrketr\u00e6ning. Deres hovedargument er, at det skal til for at opretholde knoglemasse, men de n\u00e6vner ogs\u00e5 det praktiske ved at bevare muskelstyrke.<\/p>\n

When we speak to audiences packed with older people, we often say, “If, at sixty years of age, you’re a person who concentrates almost exclusively on aerobic conditioning, you may be able to run five miles in forty minutes. But you may also find that you can’t pick up a sack of groceries without straining your back.<\/p>\n

– Kenneth & Tyler Cooper.<\/p><\/blockquote>\n

Deres anbefalinger til fordeling af tidsforbrug til de to typer tr\u00e6ning er som f\u00f8lger:<\/p>\n\n\n\n\n\n\n\n
\n

Alder<\/strong><\/p>\n<\/td>\n

Aerobics<\/strong><\/td>\n\n

Styrketr\u00e6ning<\/strong><\/p>\n<\/td>\n<\/tr>\n

\n

\u226440 \u00e5r<\/em><\/p>\n<\/td>\n

80%<\/td>\n20%<\/td>\n<\/tr>\n
\n

41-50 \u00e5r<\/em><\/p>\n<\/td>\n

70%<\/td>\n30%<\/td>\n<\/tr>\n
51-60 \u00e5r<\/em><\/td>\n60%<\/td>\n\n

40%<\/p>\n<\/td>\n<\/tr>\n

\u226561 \u00e5r<\/em><\/td>\n55%<\/td>\n\n

45%<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 <\/p>\n

Jeg er ikke n\u00f8dvendigvis enig i den procentvise fordeling mellem aerob udholdenhedstr\u00e6ning og styrketr\u00e6ning eller at det skal s\u00e6ttes op i s\u00e5 faste rammer – men kan alligevel godt lide skemaet. Det synligg\u00f8r, at det er v\u00e6sentligt at \u00f8ge fokus p\u00e5 styrketr\u00e6ning efterh\u00e5nden som man bliver \u00e6ldre.<\/p>\n

Som jeg har pointeret i et tidligere indl\u00e6g synes jeg at Sundhedsstyrelsens anbefalinger for fysisk aktivitet b\u00f8r understrege vigtigheden af styrketr\u00e6ning i et motionsprogram for et godt helbred n\u00e5r vi \u00e6ldes – og det er ikke helt ved siden af at skele til Coopers ambiti\u00f8se anbefalinger.<\/p>\n

Selv fokuserer jeg ikke s\u00e5 meget p\u00e5 fordelingen mellem forskellige typer tr\u00e6ning, men mere p\u00e5 at s\u00f8rge for at alle muskelgrupper uds\u00e6ttes for regelm\u00e6ssig v\u00e6gtb\u00e6rende styrketr\u00e6ning.<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

For n\u00e6sten 10 \u00e5r siden k\u00f8bte jeg bogen Start Strong, Finish Strong af l\u00e6gerne Kenneth og Tyler Cooper. F\u00f8rstn\u00e6vnte opfandt Cooper testen og er ogs\u00e5 […]<\/a><\/p>\n<\/div>","protected":false},"author":1,"featured_media":1274,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[5],"tags":[209,130,72,66],"class_list":["post-1223","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traening","tag-aerobics","tag-cooper","tag-styrketraening","tag-sundhedsstyrelsen"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2017\/12\/2017-12-fitness-1038434_1280_pixabay.jpg?fit=1280%2C851&ssl=1","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p8lpEz-jJ","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/1223","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1223"}],"version-history":[{"count":5,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/1223\/revisions"}],"predecessor-version":[{"id":1276,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/1223\/revisions\/1276"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/media\/1274"}],"wp:attachment":[{"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1223"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1223"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1223"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}