{"id":3907,"date":"2022-08-30T17:38:05","date_gmt":"2022-08-30T17:38:05","guid":{"rendered":"https:\/\/seniorfitness.blog\/?p=3907"},"modified":"2022-08-25T20:38:19","modified_gmt":"2022-08-25T20:38:19","slug":"raad-om-styrketraening-for-aeldre-i-lokalavisen","status":"publish","type":"post","link":"https:\/\/seniorfitness.blog\/?p=3907","title":{"rendered":"R\u00e5d om styrketr\u00e6ning for \u00e6ldre i lokalavisen"},"content":{"rendered":"

Her mens sensommeren endnu er over os har der cirkuleret en lille historie i diverse lokalaviser med en pointe der rider en af mine k\u00e6pheste. Den entydige titel p\u00e5 artiklen sl\u00e5r tydeligt fast, hvilken k\u00e6phest, jeg mener: Er du over 40 \u00e5r? S\u00e5 skal du lave h\u00e5rd styrketr\u00e6ning for at holde kroppen ung<\/em>. Jeg s\u00e5 artiklen i lokalavisen i Frederikksund, men den kan snildt findes andre steder. Jeg ved ikke om det er en snedig pressemeddelelse fra K\u00f8benhavns Universitet, for der optr\u00e6der ikke en forfatter p\u00e5 artiklen.<\/p>\n

Budskabet i sig selv er dog ikke nyt. Der findes en r\u00e6kke tidligere studier, som viser, at man kan h\u00e6mme aldersrelateret tab af muskelstyrke og \u2013masse ved at tr\u00e6ne styrketr\u00e6ning. Center for Sund Aldring p\u00e5 K\u00f8benhavns Universitet st\u00e5r dog bag et videnskabeligt studie, der har unders\u00f8gt effekten af styrketr\u00e6ning 3 gange om ugen i 16 uger hos m\u00e6nd over 65 \u00e5r. I gennemsnit s\u00e5s en \u00f8gning af styrke og st\u00f8rrelsen af muskelfibre (hypertrofi af type II fibre). Det som er det nye i dette studie er, at tung styrketr\u00e6ning hos \u00e6ldre opbygger forbindelsen mellem motorneuroner og muskelfibre \u2013 eller med andre ord leveret af en af forskerne fra studiet, Casper S\u00f8ndenbroe:<\/p>\n

\u201dVores studie viser, at man kan forbedre forbindelsen mellem nerverne i rygmarven og musklerne ved at lave tung styrketr\u00e6ning. Hvis forbindelsen bliver styrket, s\u00e5 betyder det, at kroppens funktionsniveau bliver beskyttet. Dermed er der mindre risiko for, at motorneuronerne i rygmarven d\u00f8r, hvilket er essentielt for at have en velfungerende krop.\u201d<\/p><\/blockquote>\n

Hvis man dykker ned i selve den videnskabelige artikel<\/a>, der ligger til grund for ovenst\u00e5ende udsagn synes konklusionerne at v\u00e6re lidt mindre nagelfaste:<\/p>\n

“In addition to increases in strength and type II fiber hypertrophy, heavy resistance exercise training led to a decrease in AChR \u03b11 and \u03b5 subunit messenger RNA (mRNA; at 8 wk). Changes in gene expression levels of the \u03b11 and \u03b5 AChR subunits with 8 wk of heavy resistance exercise supports the role of this type of exercise in targeting stability of the neuromuscular junction.” fra abstract til artiklen i American Journal of Physiology.<\/p>\n

Forskerne har alts\u00e5 m\u00e5lt nogle \u00e6ndringer i genekspressionen for nogle udvalgte mark\u00f8rer, der kan underst\u00f8tter at der er en bedre kontakt mellem nerver og muskelfibre i den neuromuskul\u00e6re junction efter et 8 ugers tr\u00e6ningsforl\u00f8b:<\/p>\n

“… one potential explanation for our findings is that the decline in gene expression of the \u03b11 and the \u03b5 subunits with heavy resistance exercise reflects a strengthening of the NMJs in fibers, where a destabilized NMJs (or full denervated state of the muscle fiber) led to a rise in extra-synaptic AChR expression levels. This could potentially represent a mechanism by which resistance exercise can preserve muscle function and size with aging.” Fra discussion i artiklen i American Journal of Physiology.<\/p><\/blockquote>\n

Alts\u00e5 ikke s\u00e5 klar en konklusion som i “pressemedelelsen”.<\/p>\n

Ikke desto mindre peger resultaterne i den rigtige retning – s\u00e5 det er utvivlsomt en rigtig god id\u00e9 at have styrketr\u00e6nings\u00f8velser som en v\u00e6sentlig del af sit motionsprogram n\u00e5r man bliver \u00e6ldre (m\u00e5ske det egentlig b\u00f8r korrigeres til: “ogs\u00e5<\/em> n\u00e5r man bliver \u00e6ldre”).<\/p>\n

En del af den samme forskerskare har ogs\u00e5 for ganske nylig udgivet endnu et studie<\/a>, der giver yderligere st\u00f8tte til v\u00e6rdien i at styrketr\u00e6ne n\u00e5r man bliver \u00e6ldre. Her fandt de blandt andet, at der var flere satellitceller omkring type II skeletmuskelfibre (l\u00e6s evt. om muskelfibertyper her<\/a>) hos tr\u00e6nede \u00e6ldre m\u00e6nd sammenlignet med utr\u00e6nede. Satellitceller kan opfattes som en type stamceller, der indg\u00e5r i regeneration af skeletmuskelfibrene. Type II fibre er de, der typisk rammes ‘h\u00e5rdest’ n\u00e5r vores muskler \u00e6ldes.<\/p>\n

S\u00e5 endnu en gang: Ung som gammel – husk at l\u00f8fte noget tungt ind imellem, for at holde styrken ved lige!\u00a0\u00a0<\/em><\/p>\n

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

Her mens sensommeren endnu er over os har der cirkuleret en lille historie i diverse lokalaviser med en pointe der rider en af mine k\u00e6pheste. […]<\/a><\/p>\n<\/div>","protected":false},"author":1,"featured_media":3911,"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":[635,634,72],"class_list":["post-3907","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traening","tag-neuromuskulaer-junction","tag-satellitcelle","tag-styrketraening"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2022\/08\/fitness-375472_960_720.jpg?fit=960%2C638&ssl=1","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p8lpEz-111","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/3907","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=3907"}],"version-history":[{"count":3,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/3907\/revisions"}],"predecessor-version":[{"id":3910,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/3907\/revisions\/3910"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/media\/3911"}],"wp:attachment":[{"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3907"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3907"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3907"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}