Sarkopenik Yaşlı Bireylerde Dirençli Egzersiz Eğitiminin Etkileri

Yıl 2020, Cilt: 11 Sayı: 4, 494 - 499, 31.12.2020

Musa Güneş , Ayşe Şimşek , Büşra Demirer

Öz

İnsan yaşlandıkça iskelet kasında çeşitli değişiklikler meydana gelmektedir. Beslenme, kas kütlesini etkileyen önemli faktörlerden biridir ve kas kütlesinde meydana gelen devamlı kayıp yaşlanma süreci için karakteristik bir özelliktir. Ancak yaş ile ilgili iskelet kas kütlesi kaybı olarak tanımlanan sarkopeni, kas miktar ve kalitesinde bozulmaya, kademeli olarak hareketlerde yavaşlamaya, güç ve performansta azalmaya, düşme ile ilişkili yaralanma riskinin artmasına ve sıklıkla vücut ağırlığında azalmaya yol açmaktadır. Sarkopeninin genel popülasyondaki tahmini prevalansı %9-%40 arasında olup, yaş arttıkça yükselen bir eğim göstermektedir. Etiyolojisinde birçok faktör bulunan sarkopeni gelişiminin ana nedenleri olarak hormonal değişiklikler (testosteron, östrojen ve büyüme hormonunun azalması), yetersiz beslenme, kronik inflamasyon ve yaş artışıyla birlikte fiziksel aktivite düzeyinde meydana gelen azalmalar gösterilmektedir. Aynı zamanda fiziksel olarak hareketsiz bir yaşam tarzının benimsenmesi, kemik doku üzerine binen yükün azalarak, dejenerasyonuna yol açmaktadır. Sarkopeni için tedavi seçenekleri, fiziksel aktivite ve egzersiz eğitimi, tıbbi beslenme tedavisi ve farmakolojik tedaviyi içeren yaşam tarzı değişikliklerini içermektedir. Kuvvet antrenmanı, yeterli ve doğru beslenme başarılı bir sarkopeni tedavisinin temelini oluşturmaktadır. Özellikle dirençli eğitimi içeren egzersiz programları uzun zamandır yaşlı insanlar arasında kas kütlesi ve gücünü arttırmak için en umut verici yöntem olarak görülmektedir. Ayrıca dirençli egzersizlerin kemik ve kas kütlesinin korunması için de faydalı olduğu bilinmektedir. Yapılan araştırmalar, dirençli egzersiz eğitiminin yaşlı bireylerde iskelet kası fonksiyon bozukluklarını hafifletebileceğini ortaya koymaktadır. Bu nedenle yaşlı bireyler, dirençli egzersiz eğitimi faaliyetlerine katılmaya teşvik edilmelidirler. Bu çalışmamızda sarkopenik yaşlı bireylerde kas ve kemik kütlesinin korunmasına yönelik dirençli egzersiz eğitimlerinin mekanizmasını özetlemek amaçlanmıştır.

Anahtar Kelimeler

yaşlanma, sarkopeni, dirençli egzersiz, beslenme

Effects of Resistant Exercise Training on Sarcopenic Elderly Individuals

Öz

As the human ages, various changes occur in the skeletal muscle. Nutrition, It is one of the important factors affecting muscle mass and the constant loss of muscle mass is a characteristic feature of the aging process. However, sarcopenia, defined as the loss of skeletal muscle mass related to age, causes deterioration in muscle quantity and quality, gradual slowing of movements, decrease in strength and performance, increased risk of injury associated with falling, and often a decrease in body weight. The estimated prevalence of sarcopenia in the general population is between 9% and 40%, with an increasing trend with increasing age. Hormonal changes (decrease in testosterone, estrogen and growth hormone), malnutrition, chronic inflammation and decreases in physical activity with increasing age are shown as the main causes of sarcopenia development, which has many factors in its etiology. At the same time, the adoption of a physically sedentary lifestyle causes the degeneration of the bone tissue by decreasing the load on it. Treatment options for sarcopenia include lifestyle changes including physical activity and exercise training, medical nutrition therapy, and pharmacological treatment. Strength training, adequate and proper nutrition are the basis of successful sarcopenia treatment. Exercise programs involving particularly resistant training have long been seen as the most promising method to increase muscle mass and strength among older people. It is also known that resistant exercises are beneficial for preserving bone and muscle mass. Research shows that resistant exercise training can alleviate skeletal muscle dysfunction in older individuals. Therefore, older individuals should be encouraged to participate in resilient exercise training activities. In this study, we aimed to summarize the mechanism of resistance exercise training for preserving muscle and bone mass in elderly individuals with sarcopenia.

Anahtar Kelimeler

Aging, Sarcopenia, Resistant exercise, Nutrition

Kaynakça

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