{"id":648189,"date":"2013-02-26T00:00:00","date_gmt":"2013-02-26T00:00:00","guid":{"rendered":"https:\/\/stg-hemmetsjournal-stage.kinsta.cloud\/hemmetsjournal\/artiklar\/medicin\/20130225\/hall-dig-ung-med-styrketraning\/"},"modified":"2016-05-15T14:20:34","modified_gmt":"2016-05-15T14:20:34","slug":"hall-dig-ung-med-styrketraning","status":"publish","type":"post","link":"https:\/\/stage.hemtrevligt.se\/hemmetsjournal\/artiklar\/medicin\/20130226\/hall-dig-ung-med-styrketraning\/","title":{"rendered":"H\u00e5ll dig ung med styrketr\u00e4ning"},"content":{"rendered":"<div class=\"generic-text-wrapper right\">\n<h4 class=\"generic-text-title\">\n\t\tStyrketr\u00e4na hemma!\t<\/h4>\n<\/p>\n<div>\n<p>Om du inte har lust att g\u00e5 p\u00e5 gym kan du styrketr\u00e4na hemma. Investera i ett par hantlar eller k\u00f6p ett gummiband i din sportaff\u00e4r. F\u00f6rdelen med gummibandet \u00e4r att det inte kr\u00e4ver n\u00e5gon plats f\u00f6r f\u00f6rvaring och att du kan tr\u00e4na hela kroppen, det finns en uppsj\u00f6 av \u00f6vningar. Gummibandet ger dessutom ett perfekt motst\u00e5nd genom hela r\u00f6relsen och risken att skada sig \u00e4r minimal.<\/p>\n<p>\n<\/p><\/div>\n<\/div>\n<div class=\"generic-text-wrapper right\">\n<h4 class=\"generic-text-title\">\n\t\tBra att vara rund\t<\/h4>\n<\/p>\n<div>\n<p>Ny forskning visar att det \u00e4r bra att vara lite rund n\u00e4r man blir \u00e4ldre. D\u00e5 belastar man n\u00e4mligen sina muskler mer \u2013 man m\u00e5ste ju b\u00e4ra sina extrakilon. Man beh\u00e5ller d\u00e5 sin muskelmassa b\u00e4ttre och f\u00f6rdelarna med att beh\u00e5lla muskelmassa vid h\u00f6g \u00e5lder \u00e4r s\u00e5 stora att de \u00f6verv\u00e4ger de nackdelar som \u00f6vervikt inneb\u00e4r.<\/p>\n<p>\n<\/p><\/div>\n<\/div>\n<div>\n<div>\n<p><img decoding=\"async\" class=\"mt-4 enterprise-image-in-content\" src=\"https:\/\/stg-hemmetsjournal-stage.kinsta.cloud\/hemmetsjournal\/app\/uploads\/2022\/10\/YTo2OntzOjI6ImlkIjtpOjEyOTA4ODE7czoxOiJ3IjtpOjYwMDtzOjE6ImgiO2k6MzIwMDtzOjE6ImMiO2k6MDtzOjE6InMiO2k6MDtzOjE6ImsiO3M6NDA6IjJhNzdhN2E5ZjNkMzUyMzljZTQyMjZiYWE2YzQ0YTUzODVhODk4YjgiO30.jpg\" srcset=\"https:\/\/stg-hemmetsjournal-stage.kinsta.cloud\/hemmetsjournal\/app\/uploads\/2022\/10\/YTo2OntzOjI6ImlkIjtpOjEyOTA4ODE7czoxOiJ3IjtpOjYwMDtzOjE6ImgiO2k6MzIwMDtzOjE6ImMiO2k6MDtzOjE6InMiO2k6MDtzOjE6ImsiO3M6NDA6IjJhNzdhN2E5ZjNkMzUyMzljZTQyMjZiYWE2YzQ0YTUzODVhODk4YjgiO30-300x208.jpg 300w, https:\/\/stg-hemmetsjournal-stage.kinsta.cloud\/hemmetsjournal\/app\/uploads\/2022\/10\/YTo2OntzOjI6ImlkIjtpOjEyOTA4ODE7czoxOiJ3IjtpOjYwMDtzOjE6ImgiO2k6MzIwMDtzOjE6ImMiO2k6MDtzOjE6InMiO2k6MDtzOjE6ImsiO3M6NDA6IjJhNzdhN2E5ZjNkMzUyMzljZTQyMjZiYWE2YzQ0YTUzODVhODk4YjgiO30.jpg 468w\" alt=\"H\u00e5ll dig ung med styrketr\u00e4ning\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Det \u00e4r viktigt att tr\u00e4na sina muskler n\u00e4r man b\u00f6rjar komma upp i \u00e5ldern eftersom muskelmassan minskar.<\/p>\n<p>&nbsp;<\/p>\n<p>Forskning visar att man redan fr\u00e5n cirka 50 \u00e5rs \u00e5lder b\u00f6rjar tappa muskelstyrka \u2013 kvinnor tidigare och fortare \u00e4n m\u00e4n.<\/p>\n<p>\u2013\u2002\u00c4ldre kan och b\u00f6r styrketr\u00e4na, menar Michail Tonkonogi som \u00e4r professor i idrottsfysiologi och h\u00e5ller f\u00f6rel\u00e4sningar om styrketr\u00e4ning f\u00f6r \u00e4ldre.<\/p>\n<p>&nbsp;<\/p>\n<p>Enligt Michail handlar det inte om att bli muskul\u00f6s, utan om att beh\u00e5lla h\u00e4lsan.<\/p>\n<p>\u2013\u2002Det g\u00e4ller att styrketr\u00e4na p\u00e5 r\u00e4tt s\u00e4tt, det vill s\u00e4ga ett s\u00e4tt som tar h\u00e4nsyn till \u00e4ldres specifika behov och f\u00f6ruts\u00e4ttningar.<\/p>\n<p>&nbsp;<\/p>\n<p>D\u00e4rmed inte sagt att man ska \u00e4gna sig \u00e5t l\u00e4tta och l\u00e5ngsamma \u00f6vningar. Nej, man ska ta i ordentligt.<\/p>\n<p>\u2013\u2002Inte s\u00e5 att du b\u00f6rjar fl\u00e5sa men det ska vara ett uttr\u00f6ttande arbete. Det handlar inte om att tr\u00e4na mycket och ofta, s\u00e5 det \u00e4r egentligen ingen betungande tr\u00e4ning, men n\u00e4r du v\u00e4l tr\u00e4nar s\u00e5 ska du ta i. &nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>Michail menar att risken f\u00f6r skador \u00e4r liten.<\/p>\n<p>\u2013\u2002Styrketr\u00e4ning leder till f\u00f6rb\u00e4ttrad balansf\u00f6rm\u00e5ga, minskad risk f\u00f6r fall och d\u00e4rmed minskad risk f\u00f6r skador.<\/p>\n<p>&nbsp;<\/p>\n<p>Den st\u00f6rsta f\u00f6rlusten av styrka och muskelmassa sker i l\u00e5rmuskulaturen.<\/p>\n<p>\u2013\u2002Egentligen \u00e4r alla muskler viktiga, men l\u00e5rmuskulaturen b\u00e4r den st\u00f6rsta belastningen i vardagen. Du anv\u00e4nder den n\u00e4r du g\u00e5r upp och ner fr\u00e5n en trappa, n\u00e4r du reser dig fr\u00e5n stolen, stiger av och p\u00e5 bussen&#8230;<\/p>\n<p>&nbsp;<\/p>\n<p>S\u00e5 \u00e4r det n\u00e5gon del du ska tr\u00e4na extra s\u00e5 \u00e4r det fr\u00e4mre l\u00e5rmuskeln!<\/p>\n<p>&nbsp;<\/p>\n<p>Enligt Michail \u00e4r f\u00f6ruts\u00e4ttningarna lysande \u2013 p\u00e5 bara n\u00e5gra m\u00e5nader kan man f\u00f6rdubbla sin muskelstyrka.<\/p>\n<p>&nbsp;<\/p>\n<p>Och mottot &#8220;det \u00e4r aldrig f\u00f6r sent&#8221; passar i allra h\u00f6gsta grad in n\u00e4r det g\u00e4ller styrketr\u00e4ning.<\/p>\n<p>\u2013\u2002. I vissa studier har man haft f\u00f6rs\u00f6kspersoner som varit 96 \u00e5r gamla och de har svarat p\u00e5 tr\u00e4ningen precis lika bra som alla andra!<\/p>\n<\/p><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Tar du regelbundet raska promenader? Bra! Men f\u00f6rmodligen kan du m\u00e5 \u00e4nnu lite b\u00e4ttre om du \u00e4ven styrketr\u00e4nar n\u00e5gon g\u00e5ng i veckan. H\u00e4r f\u00e5r du veta varf\u00f6r.<\/p>\n","protected":false},"author":1,"featured_media":648190,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ep_exclude_from_search":false,"_FSMCFIC_featured_image_caption":"","_FSMCFIC_featured_image_nocaption":"","_FSMCFIC_featured_image_hide":"","footnotes":""},"categories":[123],"tags":[84],"class_list":["post-648189","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-medicin","tag-medicin-och-halsa"],"acf":[],"publishpress_future_action":{"enabled":false,"date":"2026-04-13 12:30:27","action":"change-status","newStatus":"draft","terms":[],"taxonomy":"category","extraData":[]},"publishpress_future_workflow_manual_trigger":{"enabledWorkflows":[]},"_links":{"self":[{"href":"https:\/\/stage.hemtrevligt.se\/hemmetsjournal\/wp-json\/wp\/v2\/posts\/648189","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stage.hemtrevligt.se\/hemmetsjournal\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stage.hemtrevligt.se\/hemmetsjournal\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stage.hemtrevligt.se\/hemmetsjournal\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/stage.hemtrevligt.se\/hemmetsjournal\/wp-json\/wp\/v2\/comments?post=648189"}],"version-history":[{"count":0,"href":"https:\/\/stage.hemtrevligt.se\/hemmetsjournal\/wp-json\/wp\/v2\/posts\/648189\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stage.hemtrevligt.se\/hemmetsjournal\/wp-json\/wp\/v2\/media\/648190"}],"wp:attachment":[{"href":"https:\/\/stage.hemtrevligt.se\/hemmetsjournal\/wp-json\/wp\/v2\/media?parent=648189"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stage.hemtrevligt.se\/hemmetsjournal\/wp-json\/wp\/v2\/categories?post=648189"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stage.hemtrevligt.se\/hemmetsjournal\/wp-json\/wp\/v2\/tags?post=648189"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}