力量训练应对人口老龄化的理论与思考

Theory and Thinking of Strength Training in Response to Population Aging

人口老龄化是目前我国面临的重大问题,衰老引起的肌肉减少症和生活质量下降问题,甚至导致的跌倒风险、残疾等严重健康问题,越来越受到重视和关注。针对上述问题,越来越多的研究证实,力量训练能显著影响肌肉质量和肌肉力量,最大限度减小功能下降,并降低跌倒的风险。该文就力量训练改善老年人肌肉功能障碍等的理论基础、训练方法、运动处方及应对策略进行相关文献综述分析。相关证据表明,力量训练可以有效提高老年人的肌肉力量和质量,同时还能起到降低骨质疏松症风险、防治慢性疾病、改善睡眠、减少抑郁等作用。采用个性化的运动处方、合适的力量训练方法及有效的应对策略,引导和激励老年人参与力量训练,可以有效应对人口老龄化引起的老年人群健康问题。

Population aging is a major problem faced by China at present,and sarcopenia and the decline in quality of life caused by senescence and even serious health problems such as falls and disabilities are highly valued.In response to above problems,a growing number of studies have confirmed that strength training may significantly affect muscle quality and muscle strength,and minimize the risk of functional declines and falls.This paper reviews and analyzes relevant literature on the theoretical basis,training methods,exercise prescriptions and coping strategies of strength training improving muscle dysfunction in the elderly.Relevant evidence shows that strength training can effectively improve muscle strength and quality in the elderly,and it also plays the role in reducing the risk of osteoporosis,preventing chronic diseases,improving sleep quality and reducing depression.Using personalized exercise prescriptions,appropriate strength training methods and effective coping strategies to guide and motivate the elderly to participate in strength training can effectively respond to the health problems of the elderly caused by population aging.