提高老年人肌肉力量和心肺功能的运动处方研究进展

doi:10.3969/j.issn.1006-9771.2017.02.012

摘要/Abstract

摘要： 增龄与老年人的肌肉力量和心肺功能下降相关,导致处理日常活动的能力受到影响。脆弱是一种以生物功能和抵抗应激能力降低为特点的老年性综合征,它使老年人面临丧失生活能力的危险。为了对抗增龄性的肌肉力量和心肺功能下降,同时预防和治疗脆弱综合征,力量和耐力训练应该是最有效的提高肌肉力量和耐力表现的方法。本文根据有关肌肉力量和心肺功能训练的研究现状,综述了健康和脆弱老年人的运动处方。健康老年人力量训练应该采用中到高强度(60%~80% 1 RM )和中等的运动量(每次2~3组,2~3次/周),耐力训练应采用中到高强度(60%~85%的最大摄氧量)和中等的运动量(25~40 min)。脆弱的老年人应每周运动2~3次,每次45~60 min,包括力量、耐力、柔韧和平衡训练,但是强调力量和平衡训练。

关键词: 肌肉力量, 心肺功能, 运动处方, 老年人, 脆弱

Abstract: Aging is associated with declines of the muscular strength and cardiorespiratory functions, resulting in an impaired capacity to perform daily activities. Frailty is a clinical geriatric syndrome characterized by decreases in the biological functional reserve and resistance to stressors, which puts older individuals at special risk of disability. To counteract the muscular strength and cardiorespiratory functions declines associated with aging, as well as to prevent and treat the frailty syndrome, the strength and endurance training seems to be an effective strategy to improve muscular strength and endurance performance. This article reviewed the exercise prescription in health and frail elderly subjects according to the current situation of the researches about muscular strength and cardiorespiratory function training. Based on the results found, for the healthy older adults, strength training should be performed at moderate- to high-intensity (60%-80% of 1 RM ), and moderate volume (2-3 sets per exercise, 2-3 times/week ). Also, endurance training should be performed at moderate- to high-intensity (60%-85% of VO_2max), and moderat volume (25-40 min). The frail older adults should exercise 2-3 times a week, for 45-60 min. Strength, endurance, flexibility, and balance training components should be incorporated, and strength and balance training should be emphasized.

Key words: muscular strength, cardiorespiratory functions, exercise prescription, older adults, fraility

中图分类号:

R455

李爱君, 高瑞尧, 郑琦玮, 高前进. 提高老年人肌肉力量和心肺功能的运动处方研究进展[J]. 《中国康复理论与实践》, 2017, 23(2): 179-184.

LI Ai-jun, GAO Rui-yao, ZHENG Qi-wei, GAO Qian-jin. Advance in Exercise Prescription to Improve Muscular Strength and Cardiorespiratory Function for Older Adult (review)[J]. 《Chinese Journal of Rehabilitation Theory and Practice》, 2017, 23(2): 179-184.

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