Как сохранить силы и здоровье в пожилом возрасте
Какие возрастные изменения неизбежны, а какие можно предотвратить физическими упражнениями? Об этом можно узнать, познакомившись с результатами исследований спортивных показателей стареющих спортсменов. Эти данные помогут выбрать стратегию тренировок, позволяющую и в 50 лет сохранять силы двадцатилетнего.
Большинство исследований основываются на измерении уровня максимального потребления кислорода (МПК). Количество кислорода, которое вы вдыхаете на беговой дорожке в момент наибольшего напряжения, и есть ваш показатель МПК. Это классический параметр, отражающий способность легких потреблять кислород, способность сердца качать кровь, способность мышц работать под нагрузкой. Обычно он понижается на 10% каждые десять лет. Однако, у продолжающих тренироваться спортсменов этот показатель в два раза меньше, чем у нетренирующихся, то есть их сердце, легкие и мышцы работают в два раза эффективнее.
Традиционно в снижении МПК винят сердце. С возрастом сокращается число рецепторов сердечной мышцы, «прислушивающихся» к сигналам нервной системы, регулирующим частоту ударов сердца, и она постепенно уменьшается. Однако результаты эксперимента, начатого в 60-е годы XX века и завершившегося в конце 90-х, позволили установить интересный факт.
У пожилых объем крови, проталкиваемой с каждым биением сердца, возрастает, так как с годами сердце увеличивается, чтобы не потерять способность проталкивать кровь в артерии, потерявшие былую упругость. Это компенсирует возрастное изменение частоты биений. Сердцу 50-летнего вовсе не обязательно биться с прежней частотой, чтобы прокачивать столько же крови в минуту, сколько оно прокачивало в более молодом возрасте
.МПК становится меньше не потому, что сердце не может поставлять достаточно кислорода мышцам, а потому, что мышцы не в состоянии его поглошать. Возможно, это связано с тем, что с возрастом в мышцах становится меньше капилляров, снабжающих их кровью, или артерии склерозированы, а мышцы не в состоянии просигнализировать о дефиците кислорода.
Какова бы ни была причина, пожилые люди могут существенно увеличить свой МПК достаточно просто — физической активностью. 3-5 часов тренировок в неделю помогут 50-летним людям за полгода вернуть свои аэробные показатели (показатели потребления кислорода) к тому уровню, который был у них в 20 лет.
Джон Кестон, бывший актер и оперный певец, начал бегать в 55 лет, чтобы как-то справиться с высоким давлением. Через 14 лет он преодолел марафонскую дистанцию меньше, чем за три часа. Это впечатляющий результат для его возраста!
Другой путь замедления старения — тренировка мышц. Наиболее эффективное упражнение для этого — поднятие тяжестей. Этот вид тренировки доступен даже 90-летним. Чтобы добиться наилучших результатов, надо поднимать свой предельный вес, независимо от возраста. Определить его несложно: это вес, который хорошо разогревает вас за 3 подхода по 10 повторений каждый. Однако в отличие от аэробной емкости (МПК) мышцам не так легко вернуть юношескую форму после десятилетий бездействия.
Мышцы юноши отличаются от мышц пожилого человека. Мускульные волокна делятся на два ти-па: быстро сокращающиеся и медленно сокращающиеся. Первые способны к быстрому, интенсивному, но кратковременному действию, зато вторые более выносливы. У спринтеров, например, преобладают «быстрые» мышцы, а у марафонцев — «медленные». По мере старения люди раньше теряют «быстрые» мышцы. Возможно, тут срабатывает принцип целесообразности: то, что невостребовано, утрачивается. Когда 70-80-летний человек отказывается от активных движений, неиспользованные клетки быстро сокращающихся мышц атрофируются
.Когда пожилые люди начинают заниматься атлетической гимнастикой, то есть поднимать тяжести, их мышечная масса возрастает, но за счет медленно сокращающихся волокон. Увеличивается и сила, но это не та сила, которая обусловлена «быстрыми» мышцами. Ответить на вопрос, почему «медленные» мышцы реагируют на тренировку, а «быстрые» — нет, ученые пока не могут.
Однако и того, что уже известно науке, достаточно, чтобы выбрать верный путь омоложения организма. Это — аэробные упражнения и поднятие тяжестей. Только надо учитывать, что с возрастом организм медленнее восстанавливается после тренировок и ему нужен более продолжительный отдых. Поэтому пожилые люди должны тренироваться не более 3-5 часов в неделю.
Также советуем вам для вдохновения почитать книгу «Возраст счастья», о которой мы писали в этой статье: http://www.vitamarg.com/konsultacii/life/2874
Быть здоровым и счастливым можно в любом возрасте!
Светлана, www.vitamarg.com
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