{"id":6508,"date":"2022-07-06T12:14:55","date_gmt":"2022-07-06T10:14:55","guid":{"rendered":"https:\/\/www.asssa.es\/ca\/?p=6508"},"modified":"2022-08-18T13:53:07","modified_gmt":"2022-08-18T11:53:07","slug":"6508-2","status":"publish","type":"post","link":"https:\/\/www.asssa.es\/ca\/6508-2\/","title":{"rendered":"Entrenament de for\u00e7a en la tercera edat"},"content":{"rendered":"<p><strong>Hi ha evid\u00e8ncies que a partir dels 40-50 anys comen\u00e7a a disminuir la massa muscular i la capacitat de generar for\u00e7a en l\u2019\u00e9sser hum\u00e0.<\/strong>\u00a0 Aix\u00f2 passa per diferents factors, tant musculars com neuronals, que comporten un risc per a la salut i una disminuci\u00f3 de la qualitat de vida, augmentat la depend\u00e8ncia i limitant les activitats di\u00e0ries, entre altres perjudicis. Per a evitar aquestes conseq\u00fc\u00e8ncies negatives, l\u2019entrenament de for\u00e7a en majors ha demostrat ser efica\u00e7, reduint o alentint els efectes de l\u2019envelliment en el sistema neuromuscular i en la producci\u00f3 de for\u00e7a.<!--more--><\/p>\n<p><strong>Per\u00f2 tots els entrenaments de for\u00e7a tenen els mateixos beneficis?<\/strong> No, cadascun t\u00e9 uns beneficis i unes contraindicacions.<\/p>\n<p>Molts programes d\u2019entrenament enfocats a aquest col\u00b7lectiu s\u2019han basat en treballs lleugers i poc exigents. Aix\u00f2 pot ser \u00fatil per a comen\u00e7ar en persones (de qualsevol edat) amb poca experi\u00e8ncia en l\u2019entrenament de for\u00e7a. Per\u00f2 quan s\u2019aconsegueix un cert grau de condici\u00f3 f\u00edsica, o en persones que ja la tenen, pot ser un treball insuficient. Per aix\u00f2, per a combatre els problemes associats amb la p\u00e8rdua de for\u00e7a i massa muscular a causa de l\u2019edat, \u00e9s necessari aplicar programes m\u00e9s exigents. Aix\u00ed, s\u2019ha vist que <strong>entrenaments d\u2019hipertr\u00f2fia<\/strong> (treball entre 8-14 repeticions per exercici a una intensitat que ens costi realitzar totes les repeticions) poden no sols alentir les p\u00e8rdues de massa muscular i for\u00e7a, sin\u00f3 que fins i tot pot augmentar-les.<\/p>\n<p>Per\u00f2 no sols importa la massa muscular o la for\u00e7a, sin\u00f3 en quin temps es desenvolupa aquesta for\u00e7a. <strong>Produir for\u00e7a a alta velocitat \u00e9s important, ja que en el dia a dia ens pot ajudar a prevenir caigudes, evitar cops o en general respondre de manera r\u00e0pida i adequada en diferents situacions que requereixin reequilibrar-nos de manera r\u00e0pida.<\/strong> Amb l\u2019envelliment s\u2019accentua la disminuci\u00f3 de for\u00e7a que podem exercir en un temps determinat, m\u00e9s que la for\u00e7a que podem exercir de manera absoluta. Aix\u00f2 succeeix per factors com, per exemple, l\u2019augment del percentatge de fibres lentes o canvis en els impulsos nerviosos. Per aquesta ra\u00f3 se li est\u00e0 donant cada vegada m\u00e9s import\u00e0ncia a l\u2019entrenament de for\u00e7a amb demanda d\u2019alta velocitat en persones majors. Ja que, en la vida di\u00e0ria, tenim un temps limitat per a realitzar les accions (per exemple, quan hem de reequilibrar-nos davant una ensopegada), necessitem poder desenvolupar for\u00e7a en un temps determinat. Amb aquest objectiu, l\u2019entrenament de pot\u00e8ncia (treball de 4-8 repeticions amb una intensitat moderada, per\u00f2 executats a una alta velocitat) \u00e9s molt recomanable en persones majors.<\/p>\n<p><strong>Per a millorar la qualitat de vida \u00e9s necessari l\u2019entrenament de for\u00e7a, m\u00ednim dues vegades per setmana.<\/strong><\/p>\n<p>\u00c9s necess\u00e0ria la supervisi\u00f3 d\u2019un graduat en Ci\u00e8ncies de l\u2019Esport i l\u2019Activitat F\u00edsica, ja que a tots ens beneficiar\u00e0 aquest tipus d\u2019entrenament, per\u00f2 per a realitzar-lo sense risc s\u2019han de seguir unes pautes, com ara: realitzar un programa progressiu, respectar els descansos o tenir en compte si tenim problemes de salut (hipertensi\u00f3, diabetis, etc.).<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: right;\"><strong>D. Fernando Garc\u00eda Aguilar<\/strong><\/p>\n<p style=\"text-align: right;\">Doctorat en Ci\u00e8ncies de l\u2019Esport i actual entrenador<br \/>\nen el Club de Boxa Evolution Boxing.<\/p>\n<h6><strong><u><a href=\"https:\/\/www.asssa.es\/ca\/assegurances-salut\/\">ASSSA Assegurances de Salut<\/a><\/u><\/strong><\/h6>\n<h6><em>La informaci\u00f3 publicada en aquest mitj\u00e0 no substitueix ni complementa cap manera l\u2019atenci\u00f3 directa d\u2019un metge, ni el seu diagn\u00f2stic, ni el tractament que prescrigui; tampoc s\u2019ha d\u2019utilitzar per a l\u2019autodiagn\u00f2stic.<\/em><\/h6>\n<h6><em>L\u2019\u00fas que faci el lector d\u2019aquest servei es realitza sota la seva exclusiva responsabilitat.<\/em><\/h6>\n<h6><em>ASSSA recomana que per a qualsevol q\u00fcesti\u00f3 relacionada amb la seva salut consulti sempre amb un metge.<\/em><\/h6>\n","protected":false},"excerpt":{"rendered":"<p>Hi ha evid\u00e8ncies que a partir dels 40-50 anys comen\u00e7a a disminuir la massa muscular i la capacitat de generar for\u00e7a en l\u2019\u00e9sser hum\u00e0.\u00a0 Aix\u00f2 passa per diferents factors, tant musculars com neuronals, que comporten un risc per a la salut i una disminuci\u00f3 de la qualitat de vida, augmentat la depend\u00e8ncia i limitant les [&hellip;]<\/p>\n","protected":false},"author":16,"featured_media":6510,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[39],"tags":[],"class_list":["post-6508","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-practica-esport"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - 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