{"id":214,"date":"2017-01-14T02:26:12","date_gmt":"2017-01-14T02:26:12","guid":{"rendered":"https:\/\/seniorfitness.blog\/?p=214"},"modified":"2019-01-20T15:00:52","modified_gmt":"2019-01-20T15:00:52","slug":"dr-pomba","status":"publish","type":"post","link":"https:\/\/seniorfitness.blog\/?p=214","title":{"rendered":"Dr. Pompa: Udholdenhedstr\u00e6ning er skadelig"},"content":{"rendered":"

I\u00a0jagten p\u00e5 interessante anti-aging teorier s\u00f8gte jeg p\u00e5 Youtube og st\u00f8dte p\u00e5 en video med Dr. Daniel Pompa. Videoen fra 2011\u00a0er blevet set over 600.000 gange, og f\u00e5r stadig nye views<\/em>. Det er ikke s\u00e5 meget hans forslag til en effektiv tr\u00e6nings\u00f8velse, der fangede min opm\u00e6rksomhed (den er ellers udm\u00e6rket), men mere hans holdning til udholdenhedstr\u00e6ning.<\/p>\n

Betegnelsen “Dr.” d\u00e6kker ikke over en egentlig l\u00e6gefaglig baggrund, men at han er universitetsuddannet kiropraktor. Han arbejder ikke l\u00e6ngere som kiropraktor, men praktiserer cellul\u00e6r healing. P\u00e5 sin hjemmeside blander han\u00a0en dybt religi\u00f8s tilgang til livet sammen med et salg af mere eller mindre odi\u00f8se kosttilskud, der skulle kunne afhj\u00e6lpe diverse lidelser. Efter bes\u00f8get p\u00e5 hans hjemmeside var det lidt nemmere at afskrive ham som en knapt s\u00e5 l\u00f8dig debatt\u00f8r inden for tr\u00e6ning og fitness. Det er dog langt fra alle, der f\u00e5r set mere end, hvad han pr\u00e6senterer i sin Youtube-video, og m\u00e5ske uden videre tager hans ord for gode varer.<\/p>\n

I Videoen fort\u00e6ller\u00a0Dr. Pompa\u00a0med stor overbevisning i stemme og gestikuleren, at HIIT (high intensity interval training) er m\u00e5den<\/em> at tr\u00e6ne p\u00e5\u00a0med henblik p\u00e5\u00a0at opn\u00e5 anti-aging effekter, da det vil\u00a0kunne booste<\/em> niveauet for testosteron og v\u00e6ksthormon.\u00a0Der er ogs\u00e5 studier, som viser, at HIIT kan \u00f8ge produktionen af muskelfremmende hormoner. Den provokerende del af hans verbale tirade er dog, at han nedg\u00f8r nyttev\u00e6rdien af at tr\u00e6ne udholdenhedstr\u00e6ning, og understreger, at denne type motion er skadelig og f\u00e5r \u00e9n til at \u00e6ldes hurtigere. Ved at f.eks. at\u00a0l\u00f8betr\u00e6ne uds\u00e6tter man kroppen for oxidativt stress over l\u00e6ngere tid, og reducerer niveauet af testosteron og v\u00e6ksthormon i blodet.<\/p>\n

You see all these people in the gyms. You’ve seen them, I know, doing the aerobics classes, strapped on the back of machines\u00a0on treadmills,\u00a0right, pounding the pavement when you go through a park. How much good is that really doing? Well, [to] be honest with you, studies show for weight loss it’s not doing much at all. And for anti-aging, it’s actually causing harm.<\/p><\/blockquote>\n

Samme syn p\u00e5 udholdenhedstr\u00e6ning gentager han p\u00e5 sin egen hjemmeside. Her inkluderer han endda kilder\u00a0fra en lille h\u00e5ndfuld videnskabelige arbejder – dog ingen, der dokumenterer hans p\u00e5stand omkring udholdenhedstr\u00e6ning.<\/p>\n

S\u00e5fremt udholdenhedstr\u00e6ning skulle forst\u00e6rke alderdomstegn, m\u00e5 man formode, at motionister og atleter, der i l\u00f8bet af sit liv har dyrket masser af udholdenhedstr\u00e6ning, ville have en kortere levealder, end hvis de ikke havde engageret sig i denne motionsform. En r\u00e6kke studier af befolkningsgrupper, der har dyrket forskellige former for eliteidr\u00e6t viser\u00a0tv\u00e6rtimod, at de generelt har lavere d\u00f8delighed og opn\u00e5r h\u00f8jere levealder end resten af befolkningen.\u00a0Her kan generelle sunde levevaner (kost oa.) dog ogs\u00e5 spille ind.\u00a0Der\u00a0er dog et v\u00e6ld af andre studier, som st\u00f8tter\u00a0op omkring sammenh\u00e6ngen mellem tr\u00e6ning og\u00a0livsforl\u00e6ngende\u00a0effekter p\u00e5 sundheden.<\/p>\n

Sandsynligheden for at overleve over en periode p\u00e5 10 \u00e5r, opdelt efter aktivitetsniveau, for voksne amerikanere. Figuren er fra Schoenborn & Stommel 2011.<\/figcaption><\/figure>\n

Til geng\u00e6ld er der faktisk endnu ikke studier, som tydeligt viser den livsforl\u00e6ngende effekt af HIIT. S\u00e5 p\u00e5 bundlinjen m\u00e5 det konkluderes, at udholdenhedstr\u00e6ning rent faktisk har ‘anti-aging’ effekter, da det\u00a0til en vis grad forebygger diverse aldersrelaterede sygdomme og d\u00f8d.<\/p>\n

Med alt det fokus p\u00e5 Dr. Pompas misvisende udsagn om udholdenhedstr\u00e6ning, er det lige f\u00f8r hans ganske gode r\u00e5d om en effektiv tr\u00e6nings\u00f8velse, g\u00e5r tabt.<\/p>\n

\u00d8velsen g\u00e5r i al sin enkelthed ud p\u00e5 at udf\u00f8re s\u00e5kaldte “squat-thrusts”, med lette h\u00e5ndv\u00e6gte i s\u00e6t \u00e1 60 sekunder.\u00a0Og som det\u00a0meste, der involverer\u00a0kroppens store muskelgrupper, er det\u00a0bestemt muligt at\u00a0f\u00e5 noget ud af\u00a0 denne tr\u00e6nings\u00f8velse. Jeg benytter ind imellem selv en intervaltr\u00e6nings\u00f8velse, der minder lidt om denne.<\/p>\n

De fleste andre steder\u00a0henviser squat thrusts<\/em> dog til en lidt anden \u00f8velse. Dr. Pompas \u00f8velse er formentlig inspireret af en crossfit-\u00f8velse kaldet\u00a0Dumbbell Squat Clean and Thruster<\/em>, der kan s\u00f8ges op p\u00e5 Youtube, demonstreret\u00a0af kompetente personer. Et eksempel kan ses her<\/a>.<\/p>\n

 <\/p>\n

\n

Kilder:<\/p>\n

Best exercise to increase growth hormone and testosterone naturally<\/a>. Dr. Daniel Pompa. Youtube. 2011.<\/p>\n

Anti-aging<\/a>. drpompa.com.<\/p>\n

Dumbbell Squat Clean and Thruster<\/a>. CrossFit Brio. Youtube. 2010.<\/p>\n

Peake JM,\u00a0<\/span>Tan SJ,\u00a0<\/span>Markworth JF,\u00a0<\/span>Broadbent JA,\u00a0<\/span>Skinner TL,\u00a0<\/span>Cameron-Smith D. Metabolic and hormonal responses to isoenergetic\u00a0<\/span>high-intensity<\/span>\u00a0<\/span>interval<\/span>\u00a0<\/span>exercise and continuous moderate-intensity<\/span>\u00a0<\/span>exercise.\u00a0Am J Physiol Endocrinol Metab.<\/a>\u00a0<\/span>2014 Oct 1;307(7):E539-52. doi: 10.1152\/ajpendo.00276.2014.<\/p>\n

Lee CL,\u00a0<\/span>Hsu WC,\u00a0<\/span>Cheng CF. Physiological Adaptations to Sprint Interval Training with Matched Exercise Volume. Med Sci Sports Exerc.<\/a>\u00a0<\/span>2017 Jan;49(1):86-95.<\/p>\n

Sarna S,\u00a0<\/span>Kaprio J,\u00a0<\/span>Kujala UM,\u00a0<\/span>Koskenvuo M. Health status of former elite\u00a0<\/span>athletes<\/span>. The Finnish experience. Aging (Milano).<\/a>\u00a0<\/span>1997 Feb-Apr;9(1-2):35-41.<\/p>\n

Marijon E,\u00a0<\/span>Tafflet M,\u00a0<\/span>Antero-Jacquemin J,\u00a0<\/span>El Helou N,\u00a0<\/span>Berthelot G,\u00a0<\/span>Celermajer DS,\u00a0<\/span>Bougouin W,\u00a0<\/span>Combes N,\u00a0<\/span>Hermine O,\u00a0<\/span>Empana JP,\u00a0<\/span>Rey G,\u00a0<\/span>Toussaint JF,\u00a0<\/span>Jouven X. Mortality of French participants in the Tour de France (1947-2012). Eur Heart J.<\/a>\u00a0<\/span>2013 Oct;34(40):3145-50. doi: 10.1093\/eurheartj\/eht347.<\/p>\n

Antero-Jacquemin J,\u00a0<\/span>Desgorces FD,\u00a0<\/span>Dor F,\u00a0<\/span>Sedeaud A,\u00a0<\/span>Ha\u00efda A,\u00a0<\/span>LeVan P,\u00a0<\/span>Toussaint JF. Row for your life: a century of mortality follow-up of French olympic rowers. PLoS One.<\/a>\u00a0<\/span>2014 Nov 17;9(11):e113362. doi: 10.1371\/journal.pone.0113362.<\/p>\n

Lemez S,\u00a0<\/span>Baker J. Do Elite\u00a0<\/span>Athletes<\/span>\u00a0<\/span>Live Longer? A Systematic Review of Mortality and\u00a0<\/span>Longevity<\/span>\u00a0<\/span>in Elite\u00a0<\/span>Athletes<\/span>. Sports Med Open.<\/a>\u00a0<\/span>2015;1(1):16.<\/p>\n

Paffenbarger<\/span> RS Jr, Lee IM<\/span>.\u00a0A natural history of athleticism, health and longevity.\u00a0J Sports Sci.<\/a> 1998 Jan;16 Suppl:S31-45. doi: 10.1080\/026404198366957.<\/p>\n

Darren E.R. Warburton,\u00a0<\/span>Crystal Whitney Nicol, and\u00a0<\/span>Shannon S.D. Bredin. Health benefits of physical activity: the evidence. CMAJ<\/a>. 2006 Mar 14; 174(6): 801\u2013809. <\/span>doi:\u00a010.1503\/cmaj.051351<\/a>.<\/span><\/p>\n

Schoenborn<\/span>\u00a0<\/span>CA,\u00a0<\/span>Stommel<\/span>\u00a0<\/span>M. Adherence to the 2008 adult physical activity guidelines and mortality risk. Am J Prev Med.<\/a>\u00a0<\/span>2011 May;40(5):514-21. doi: 10.1016\/j.amepre.2010.12.029.<\/p>\n","protected":false},"excerpt":{"rendered":"

I\u00a0jagten p\u00e5 interessante anti-aging teorier s\u00f8gte jeg p\u00e5 Youtube og st\u00f8dte p\u00e5 en video med Dr. Daniel Pompa. Videoen fra 2011\u00a0er blevet set over 600.000 […]<\/a><\/p>\n<\/div>","protected":false},"author":1,"featured_media":218,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":true,"_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":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[23],"tags":[39,42,40,41],"class_list":["post-214","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-det-kritiske-oeje","tag-anti-aging","tag-hiit","tag-testosteron","tag-vaeksthormon"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2017\/01\/2017-01-pomba.jpg?fit=703%2C387&ssl=1","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p8lpEz-3s","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/214","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=214"}],"version-history":[{"count":20,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/214\/revisions"}],"predecessor-version":[{"id":1577,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/214\/revisions\/1577"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/media\/218"}],"wp:attachment":[{"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=214"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=214"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=214"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}