Age-related muscle changes. Why the muscles are aging and how to deal with it. Nutrients to combat sarcopeenia

19.12.2020

Muscles in old age

Solid age in many people is associated with pains in the joints and muscles. The physical activity of a person is reduced, because of this, the muscles weaken, lose volume and mass. All this gradually leads to muscle atrophy and the emergence of a variety of diseases. When an elderly person considers muscle atrophy inevitable and irreparable process and stops "loading" them, various functional disorders occur in its body. To prevent this, you need to strengthen the muscles using regular exercise. Is it possible and how to pump muscles in old age? Answers will find in our article.

Muscle pain in old age

Now the medical scientists have learned the causes of muscle pain in the elderly. If a person is regularly engaged in sports, follows his weight and pressure, he maintains health until old years. Is pain in the muscles after a seventy-year-old line with a constant "companion" of the old man?

The aging of the body is an inevitable biological process. But the age changes happen "not suddenly", but accumulate for years, in continuation of all life. Consequently, a sharp deterioration in health (including pain in the muscles arising after exercise) should always be alarmed.

It is not at all necessary that pain in the muscles in old age will sign about some serious illness, but the reason for its appearance should be found out, "so that it is not thought." The reason for a sharp reduction in the strength of the muscle muscles, regularly engaged in sports, is still not fully clarified. Now there are a large number of pathologies of connective tissue, which are called inflammatory myopathies. They lead to the fact that the muscles are inflamed, weakening and begin to root, especially during physical exertion. To accurately diagnose the "culprit" of pain in the muscles, it is necessary to pass the blood test.

An elderly person, "overcoming" a seventy age, should be investigated to rheumatoid polymalgia, whose characteristic symptoms include pain in muscles, and especially in shoulders. Muscular pain and weakness can cause thyroid pathology and diabetes mellitus.

The widespread cause of muscle pain is to receive statin preparations that reduce blood cholesterol. Syndrome is included in the list side Effects drugs. If an elderly person faced a similar problem, he needs to learn from the doctor the ways of "pacifying" pain. Muscles can "be sick" from the effects of stress, oppressing the tone and immunity of the body.

Atrophy muscles in old age

Aging is a natural biological process, one of the components of the life cycle (birth, growth and development, flourishing and sunset of life). This inexorable law has been many million years old and all living creatures on Earth are observed - from the invisible naked eye of Ameba to the "crown of creation" of nature - a man of reasonable. Currently, humanity has a sufficient "luggage" of knowledge to refute the statement that old age is not joy.

The weight of skeletal muscles in a physically strong person is almost half of the entire body weight (men are a bit more than women). When a certain age is reached, the muscles begin to decrease in volume. Scientists calculated that after thirty years, man every year "loses" about one percent muscular mass (and, therefore, a little weakening). So, an elderly man over 70 years old is one and a half times weaker than young. The process of reducing muscle mass and force is called muscle atrophy in old age and is considered (as well as the emergence of the first mimic wrinkles) the beginning of the aging of the body.

Atrophy muscles in old age can lead to unpleasant consequences. For example, the body weight increases. This is due to a decrease in muscle mass, because it is that muscles most actively and effectively burn extra calories coming from food.

Increased body weight is less from the evils, which threatens muscle atrophy in old age. Because of it, a muscular frame that serves as a reliable support of the spine, does not cope with his "direct responsibilities" and the elderly man narrowed. In addition, irritation and pinching of the nerves of the spinal cord may occur, accompanied by the strongest pains and violations of the various organs.

Insofar as muscular power It predetermines the quality of life of a person of any age, then the muscle atrophy of her sharply complicates and worsens. And it can continue for a long time - up to the complete abandonment of movement. First, the elderly man begins to walk slower than usual. Then everything less often leaves the apartment. Due to future muscle atrophy, it becomes more difficult for him to maintain balance, he is afraid of falling and finally ceases to move without any help. Such behavior provokes the development of new, more dangerous diseases.

With a sedentary lifestyle, there is a danger of thrombosis and blockage of blood vessels of the heart and brain. As a result - infarction or stroke - mortally dangerous disease. There may also be stagnant phenomena in veins (most often in the legs). Their appearance is explained by the fact that the muscles "massage" veins, help venous blood, contrary to the strength of gravity, move up. It is for this reason that the varicose expansion and other diseases of the veins threaten people inactive physically. Hydodiney also adversely affects the condition of the cardiovascular system, skin cover and the musculoskeletal system.

It turns out a vicious circle - due to the reduction of physical activity, proteins are disintegrated, the contractile ability of the muscles decreases and strengthens atrophy and so on. Therefore, an elderly person must take urgent measures to not give muscular weakness to win. The question arises: what he can do, because this age declares itself and the process of muscle atrophy in old age is irreversible and inevitable?

If an elderly person is unhappy with the fact that muscle atrophy as a sign of aging is irreversible and invincible, then, of course, "do not hurt anything," "sit and do not worry." However, there are known non-discontinuous facts when people, despite the age, continued to lead an active lifestyle and surprised the surrounding abilities of the mind and the incredible power of muscles. For example, the masters of Chinese martial arts retain an excellent physical form to a deep old age and never sick. The most elderly bodybuilder of Manukhara Aycha (for almost 100 years) with his biceps causes envy in thirty-year-old athletes.

To preserve muscle strength, you do not need to be a "star" of bodybuilding or martial arts. There is enough "ordinary" physical activity (ideally - a recommended doctor), which will preserve and multiply power, tone and endurance. Active life position, physical mobility and desire for a healthy longevity is the best prevention of muscle atrophy in old age.

How to train muscles in old age

Upon reaching a sixty-year-old turn, each elderly man begins to feel the approach of old age - bones, muscles, cardiovascular, endocrine and other organism systems are no longer so strong as in youth. Therefore, to preserve health, the importance of "powerful" training for people over 60 years is no less than for twenty years old.

The consequences of the failure of force training can be:

1. Loss of muscle mass.

When reaching the forty or fifty years human body Begins to "lose" muscle mass. This biological process is due to a decrease in the development of anabolic hormones and a reduction in physical activity.

From the anatomy, we know that there are two types of muscle fibers: the first is "slow", the second is "fast." The second type of fiber produces efforts, 2-4 times higher than the "abilities" of the first type. Consequently, it is the "fast" fibers responsible for the power and strength of the muscles. Over time, an elderly person loses mainly second-type fibers.

2. Loss of functionality.

One of the most important abilities that facilitate and improving the quality of life after the sixty years, up to a deep old age, is functionality.

Aged age implies the loss of muscle strength, and this process can lead to a limitation of functionality and even to disability, so you need to know how to strengthen the muscles in old age.

Stage 1. Muscular Pathology

Muscular pathology is manifested in:

loss of motor units;

changes in muscle fibers;

muscular leaning;

reduce neuromuscular communication;

slow down the speed of activation of the muscles.

Stage 2. Violation of functionality

It is characterized by a decrease in the speed of performing movements and restore force.

Stage 3. Functional restrictions

At this stage, an elderly man begins to move more slowly, for example, climb from the chair or along the steps of the stairs.

Stage 4. Offensive of disability

The most "sad" stage - an elderly person cannot leave the house without the help of canes.

All of these four stages "clearly" prove that the refusal of "powerful" training slowly, but correctly leads to a deterioration in the quality of life of a person who stepped into an old age.

Muscle training in old age

For the elderly, older than sixty years, classic force training is not the best way Training. More suitable speed-power, increases muscle power.

Classic power training includes exercises that must be performed at a slow pace (for example, with an interval of 3-4 seconds), and the speed-force involves movement at the maximum speed.

Scientific studies have proven that the power of the muscles allows older people to master the daily "motor" tasks (walking, lifting from the chair and along the steps, walking in the park, etc.). Medicine scientists consider muscular power of the main component of functionality.

Specialists from Switzerland in 2011 conducted special studies and showed that workouts at an accelerated pace bring more benefits of part of functionality than classic power trainings.

Movement to the maximum fast pace, which "dictates" age contribute to the improvement of the power and strength of the muscles. Do not confuse the speed-power training with the "shattering" of weightlifters. Since muscle training is a common training in gym With excellent technique, "high-speed" exercise with a lifting of small weights.

When conducting most scientific research, not free weights were used, but special simulators. Exercises aimed at increasing the capacity of large muscle groups were used. Training was held 2-3 days per week with intensity at 70 percent of the maximum weight accessible to the subjects of older people, it was usually from eight to ten repetitions.

In scientific research, elderly people who do not have problems with joints, bone and cardiovascular system participated.

An elderly person who is not distinguished by outstanding physical abilities must choose a variant of training with reduced intensity. For example, exercises are not eight - ten, and by 15-20 repetitions, thereby contributing to itself from possible undesirable consequences.

An elderly man whose age is about 60 years or older, must train with minor weights. He will only harm himself if it will limit the physical activity under the pretext "I'm not so young and I need to take care of my old bones and heart."

Training in high-speed mode allow you to maintain functionality and, it means, guarantee a high level of quality of life to the deepest old age.

Each elderly person has individual abilities and capabilities, so the intensity of training should be selected for a particular case in particularly individually.

Elements of power allowing preserving muscles in old age

The elderly age of a person involves the gradual loss of muscle mass (scientific name - sarkopenia), to avoid this biological process allow only three key elements.

According to scientists, the most effective toolsuspending sarkopenia is exercise stress, preserving muscle tone and improving the state of the body's cardiovascular system.

And without full nutrition in solving this task, it's just not to do.

Eating sufficient amount of protein Scientists consider the first factor to help preserve muscles in old age at the proper level.

This is the main element, since the protein is not only a "building" material forming the muscles of the body, but also a substance that prevents the loss of muscle mass.

An elderly person should receive daily with food at least 1-1.2 grams of squirrel per kilogram of body weight. This consumption rate is calculated for people who do not suffer from metabolic disorders and kidney dysfunction.

The second element that helps keep muscle strength in old age is recognized by the use of vitamin D.

According to scientific research, Now in developed countries, about four of five people stepped in an elderly age, the body contains little vitamin D. Therefore, doctors recommend taking vitamin biological additives. This is all the more important because it is this vitamin that helps to keep human mental abilities.

As a third element, scientists consider refusal to destroy acids and inflammatory agents.

According to physicians, an elderly person should almost completely refuse to eat red meat and grain. The protein should be obtained from dietary meat, and with a large number of vegetables (to improve metabolism).

Scientists argue that an elderly person who complies with these tips loses muscle mass at the lowest speed.

How to pump muscles in old age

Nevertheless, despite the inevitable age losses of muscle mass, you can pump up the muscles in old age. It should be borne in mind that the process of building mass of muscles in young and old age is different.

Any middle-aged person (from 40 to 60 years old) or stepped in an elderly age can increase muscle mass of his body.

Director of the Center for Medicine Exercise University of Alabama in Birmingham Marcas Bamman claims that an elderly person can increase the strength and mass of his muscles.

Marcas Bumman conducted a study in which men and women took part from 60 to 70 years old engaged in power training. As a result, the conclusions were made that the muscles of the subjects, despite age, developed at the same speed as the forty-haired people.

However, the process of muscle growth in young and old age is different.

Age involves the dieting part of muscle fibers, especially if they do not get the desired load. People leading a sedentary lifestyle reach an eighty age, having lost "on the road" from 30 to 40% of the fibers (from their total). "Alive" are gradually atrophy. If an elderly person is engaged in physical exercises, the number of atrophied muscle fibers remains the same, and their volume increases.

Consequently, even despite regular training, the amount of muscle fibers does not increase. But the atrophied fibers are "wake up" and grow in size, thus, the muscles in old age become more voluminous and stronger.

In essence, to pump muscles in old age, you need to perform exercise, gradually increasing weight. An elderly person who wants to grow muscle mass must create a training plan and attend the gym regularly.

The elderly person performing physical exercises to the "state of the squeezed lemon" seeks the desired result - "turn on" the biochemical processes leading to an increase in the strength and volume of muscle fibers, despite age.

People who participated in the studies of bumman trained with individually selected scales. With such a calculation to perform exercises to complete exhaustion from 8 to 12 repetitions. Then rested. Each approach subjects repeated 2-3 times. Training classes were held regularly for three days a week.

An elderly man who never previously engaged in power training should consult with a fitness coach or with a specialist who trains people aged after 40 years.

Bright proof that you can successfully pump up the muscles in old age, serves a worthy imitation of the example of the seventy-year-old crossfira Hasinto Bonilla. In its very solid age, he performs such a number of physical exercises that many young people did not even dream.

In our guest houses, we are ready to offer only the best:

24-hour care for the elderly people by professional nurses (all personnel of citizens of the Russian Federation).

5-time full and diet food.

1-2-3-bed placement (for lying specialized comfortable beds).

Daily leisure (games, books, crosswords, walks).

Major muscle groups

Depending on the location of the muscles can be divided into the following large groups: Muscles of the head and neck, muscles of the body and muscles of the limbs.

1. Surface thumbs.

2. Big breast muscle.

3. Deltoidal muscle.

4. Twitting shoulder muscle.

5. Fibrous plate.

6. Raewater flexor fingers.

7. Front toothed muscle.

8. Four-headed muscle.

9. The tailor muscle of the thigh.

10. Front Tibra Muscle.

11. Cross muscle.

12. Ilicor muscle.

13. Two-headed muscle.

14. Big Muscle.

15. Outdoor abdominal muscle.

16. Three-headed shoulder muscles.

17. Two thigh muscle.

18. Deltaid muscle.

19. Trapezoid muscle.

20. Safety muscle.

21. Rhombid muscle.

22. Twitting shoulder muscle.

The muscles of the torso include back muscles, chest and abdomen. The surface muscles of the back (trapezoid, widest, etc.) and the deep muscles of the back are distinguished. Surface muscles of the back provide the movement of the limbs and partly the head and neck; Deep muscles are located between the vertebrae and ribs and with its reduction cause extension and rotation of the spine, support the vertical position of the body.

The muscles of the chest are divided into the upper limbs attaching to the bones (large and small breast muscles, front gentle, etc.), carrying out the upper limb, and the nearest chest muscles (large and small breast muscles, front gear, etc.), changing the position of ribs and Thereby providing the act of breathing. The muscles also belong to the diaphragm located on the border of the chest and abdominal cavity. The diaphragm is the breathing muscle. With reduction, it is lowered, its dome is complied (the amount of the chest increases - inhalation occurs), with a relaxed state it rises and takes the form of the dome (the amount of the chest decreases - exhalation occurs). There are three holes in the diaphragm - for the esophagus, aorta and the lower vein hollow.

The muscles of the upper limb are subdivided into the muscles of the shoulder belt and the free upper limb. The muscles of the shoulder belt (deltoid et al.) Provide the movement of the hand in the shoulder joint area and the movement of the blade. The muscles of the free upper limb contain the muscles of the shoulder (the front group of thrifter muscle in the shoulder and locks Susta - double muscle shoulder and others); The muscles of the forearm are also divided into two groups (front - bends of brushes and fingers, rear - exaggerers); Muscles brush provide a variety of finger movements.

The muscles of the lower limb are divided into the muscles of the pelvis and the muscles of the free lower limb (the muscles of the hip, leg, foot). The pelvic muscles include iliac-lumbar, large, secondary and small buttocks, etc. They provide bending and extension in the hip joint, as well as the preservation of the vertical position of the body. Three muscle groups are distinguished on the hip: the front (four-headed muscles of the thigh and others will be slugging the shin and bended the thigh), the back (two-headed muscles of the thigh and others will burn up the shin and bend the thigh) and the inner group of muscles that give the thigh to the middle line of the body and flex a hip joint . Three groups of muscles are also distinguished on the legs: the front (infringe the fingers and foot), the rear (calbid, cambaloid, etc., bend the foot and fingers), exterior (flex and dismiss the stop).

Among the muscles of the neck, the superficial, middle (muscles of the suspension bone) and a deep group are distinguished. From the superficial, the largest breast-curable-cottage muscle tilts back and turns his head to the side. The muscles located above the sub-band bone form the lower wall of the oral cavity and lower the lower jaw. The muscles located below the sub-band bone lowered the sublinging bone and ensure the mobility of the cortanic cartilage. Deep neck muscles tilge or turn their head and raise the first and second ribs, acting as breathing muscles.

The muscles of the head make up three muscle groups: chewing, mimic and arbitrary muscles of the internal organs of the head (soft sky, language, eye, middle ear). Chewing muscles lead the lower jaw. Mimic muscles are attached by one end to the skin, others - to the bone (frontal, cheek, cheekbone, etc.) or only to the skin (circular muscle of the mouth). Reducing, they change the expression of the face, participate in the closure and expansion of the holes of the face (the goals, mouth, nostrils), ensure the mobility of the cheeks, lips, nostrils.

Work muscle

Muscles, shrinking or straining, produce work. It can be expressed in moving the body or its parts. Such work is performed when lifting weights, walking, running. This is a dynamic work. When holding parts of the body in a certain position, holding cargo, standing, static work is performed. The same muscles can also perform dynamic, and static work. Reducing the muscles lead in the movement of the bone, acting on them, like on the levers. The bones begin to move around the point of the support under the influence of the force attached to them. Movement in any joint is provided at least two muscles operating in opposite directions. They are called muscles-flexor and muscle-extensors. For example, when flexing the hand, the two-headed shoulder muscle is reduced, and the three-headed muscles relax. This is because the excitation of the double-headed muscle through the central nervous system causes relaxation of the three-headed muscle. Skeletal muscles are attached from two sides from the joint and with its reduction produce in it. Usually, flexing muscles are flexors - are in front, and the extension - extensors - from behind from the joint. Only in the knee and ankle joints the front muscles, on the contrary, produce extension, and the rear - bending. The muscles lying outside (laterally) from the joint are abductors - perform the function of the lead, and the lying knutri (medially) from it - adductors - bringing. Rotation produce muscles located space or transversely in relation to the vertical axis (Pronators - rotating inside, supinators - dust). In the implementation of the movement, several muscle groups are involved. Muscles producing simultaneously movement in one direction in this joint are called synergists (shoulder, two-headed shoulder muscles); Muscles performing the opposite function (double-headed, hauling shoulder muscles), antagonists. The work of various muscle groups occurs consistently: so if the flexor muscles are reduced, then the muscles of the extensors are relaxing at that time. "Let" muscles into the course of nervous impulses. In one muscle, on average, 20 pulses go per second. In every step, for example, up to 300 muscles and many impulses agree to their work. The number of nerve endings in various muscles are not the same. In the muscles of hips, there are relatively few of them, and the eye muscles, which make fine and accurate movements for all days, are rich in the endings of motor nerves. The bark of the hemispheres are unevenly connected with individual muscle groups. For example, huge sections of the cortex occupy the muscular areas that control the muscles of the face, brushes, lips, feet, and relatively minor - muscles of the shoulder, hips, legs. The magnitude of individual zones of the motor region of the cortex is not proportional to the mass muscular fabric, and the subtleties and complexity of the movements of the respective organs. Each muscle has double nervous submission. In one nerves, Ipmulsis from the head and spinal cord are served. They cause contraction of the muscles. Others, leaving the nodes, which lie on the sides of the spinal cord, regulate their nutrition. Nervous signals that control the movement and power of the muscles are consistent with the nervous regulation of muscle blood supply. It turns out a single triple nervous control.

Smooth muscles

But, except for skeletal muscles, in our body in connective tissue are smooth muscles in the form of single cells. In some places, they are collected in bundles. Many smooth muscles in the skin, they are located at the base of the hair bag. Reducing, these muscles raise their hair and squeeze fat from the row. The glaze around the pupil is smooth ring and radial muscles. They work all the time: with bright lighting, the annular muscles narrow the pupil, and the radial muscles and the pupil are reduced in the dark. In the walls of all tubular organs - respiratory tract, vessels, digestive tract, urethra, etc. - there is a layer of smooth muscles. Under the influence of nerve impulses, it is reduced. Thanks to the reduction and relaxation of smooth cells of the blood vessels walls, their lumen is narrowed, it is expanding, which contributes to the distribution of blood in the body. Smooth muscles of the esophagus, shrinking, pushing a lump of food or a sip of water in the stomach. Complex plexus of smooth muscle cells are formed in the bodies with a wide cavity - in the stomach, bladder bubble, uterus. Reducing these cells cause squeezing and narrowing the enlightenment of the organ. The power of each cell cut is negligible, because They are very small. However, the addition of entire beams can create a reduction in huge strength. Powerful reductions create a sense of severe pain. The excitation in smooth muscles applies relatively slowly, which causes the slow long-lasting abbreviation of the muscle and as long as a long period of relaxation. Muscles are also capable of spontaneous rhythmic cuts. The stretching of the smooth musculature of the hollow organ when filling it with its contents immediately leads to its reduction - this is how the contents are pushing further.

Age-related changes Muscular system

Of course, with age, our body changes. Muscular system changes. In an adult, a skeletal musculature is more than 40% of body weight. When aging, the intensity of the reduction of muscle mass is more pronounced than a decrease in body weight as a whole. The form of the muscle with age changes due to its decrease and the corresponding lengthening of the tendon. In particular, the length of the Achillow tendons increases from 3.5-4 cm in young people up to 6-9 cm - in old. The progressive increase in the age of hypotrophy muscles occurs unequal in functionally different muscle groups. Such a process is developing mainly by reducing the diameter of individual muscle fibers. So, diameter muscular fiber The thoracic muscles in young people are 40-45 microns, in 50 years - 20-25 microns, 70 years - 10-20 microns. Morphological studies of different years have shown that when aging in skeletal muscles, along with unchanged and compensatory hypertrophied muscle fibers are found in different degrees of atrophied mions, focal disorders of the clarity of the transverse aperture and the increase in the number of cores are observed. With an electron microscopic examination, a violation of architectonics of mitochondrial interchanges and elements of a contractile substance is detected. As in other organs, with aging in skeletal muscles, compensatory and adaptive restructuring are developing, manifested by an increase in the area of \u200b\u200bnuclear membranes, mitochondrial hypertrophy and other organelles. In parallel with changes in muscle fibers, shifts occur in the wall of the supply of their blood capillaries, indicating the changed conditions of the transcapillary exchange, which, in turn, aggravates the impairment in muscle fibers. The process of regeneration of muscle elements in the old body begins much later, and the substitution of the connective tissue earlier than in young.

For a long time there was an idea that the muscle with a reduction draws energy from its structure, destroying. Then these views were supplemented with information about metabolic transformations in the process of muscular activity. To date, it is already impossible to consider biochemical processes in muscle fibers without reference to their structure, the metabolic cycle is rigidly tied to the place, and the sequence of transformations in it to the structural features of enzyme rows.

Depending on the manifestation of the specific functions of the muscles occurs in different degrees of severity, the physiological reversal destruction of their ultrastructure is the degradation of mitochondria, contractures of individual myophilaments, capillary breaks, local disorders of the integrity of T-systems. In case of intensive activity, pronounced damage to individual muscle fibers, microcracy can be observed. It is extremely important for determining the age optimum of the contractile function to establish the boundary of the reversibility of these violations, since some breakdowns are restored without a trace, and others lead to a gradual loss of tissue specificity and subsequent sclerosis. The study of enzymatic activity in muscle tissue when aging showed the presence of very complex rearrangements aimed at preserving the organism homeostasis.

It is fundamentally important to the provision on the primary neural age-related shifts in the aging of the neuromuscular system, which lead to a deterioration in the connection between the nervous and muscle cells and determine the sedenses of the skeletal muscles, the least pronounced in the diaphragm fibers, which is associated with the primary regulatory effect of neural impulse activity, continuous Forced during the act of breathing.

When aging, the complex of nerve mechanisms for regulating the activity of motorcycles is moving to lower frequencies. The changes described depend on slowly progressive disorders of neuromuscular contact, reduce the size of a sedenive motor unit, as well as the diameter of muscle fibers. In particular, the decrease in the size (but not in the number of motor units) explains why the potentials of fibrillations are not detected in the sedense muscles. The development of age-related changes in a motor unit, which is accompanied by a deterioration in the contractile properties of muscle fibers, is compensated by reinnervation, so their density in the motor unit increases. Data on changes in the morpho-functional profile of skeletal muscles during the aging of the body to some extent can explain the features of muscle sensitivity to hypoxia in the late stages of ontogenesis. A peculiar adaptation is developing to this factor, expressed at a smaller blood flow level, necessary to maintain sustainable performance.

Age changes in the neuromuscular system are associated with characteristic shifts at all levels: from muscle fibers to nerve cells of the highest central departments nervous systemss. They depend on increasing the aging of metabolic shifts in the body and are associated with a complex restructuring system in the regulation of functions. In old age, the ability of a neuromuscular apparatus to adapt under the influence of physical training. Age changes in cardiovascular and nervous systems, the musculoskeletal apparatus lead to various painful sensations, physical weakness, mental fatigue, slow motion. With the age of muscles lose force, atrophies.

1. Introduction

2. Muscular system (musculature)

3. Basic muscle groups

4. Muscle works

5. Smooth muscles

6. Insitual changes in the muscular system

7. List of used literature

Similar information.

Anatomically, newborn has all skeletal muscles, but relative to the weight of the body they constitute only 23% (in an adult 44%). The number of muscle fibers in the muscles is the same as in an adult. However, the microstructure of muscle fibers is different. Fibers less than a diameter, there are more nuclei in them. As it grows, the thickening and elongation of the fibers occurs. This is due to the thickening of myofibrils, push the kernels on the periphery. The dimensions of muscle fibers are stabilized by 20 years.

Muscles in children are more elastic than an adult, i.e. Faster is shortened when reducing and lengthened when relaxing. The excitability and lability of newborns are lower than in adults, but grows with age.

In newborns, even in a dream, muscles are in a state of tone. The development of various muscle groups occurs unevenly. In 4-5 years, the muscles of the forearm are more developed, lagging behind the muscles of the brush. Accelerated muscle ripening brush occurs in 5-6 years. Moreover, the extensors develop slower flexors. With age, the ratio of muscle tone varies. In early childhood, the muscle tone of the muscles, hip extensors, etc. Gradually, the distribution of the tone is normalized.

Indicators of the strength and work of the muscles in the process of growth.

With age, the power of muscle contractions increases. This is due not only to the decrease in muscle mass, but also by improving motor reflexes. For example, the power of C5 brush under 16 increases 5-6 times, the muscles of the legs 2-2.5 times. Power indicators up to 10 years more boys. From 10-12 years old - in girls. The ability to quick and accurate movements is achieved by 14 years, endurance to 17. In 10-11 years, the child is able to perform a capacity of 100 W, 18-19 years 250-300 W.

Physiology of the processes of intercellular excitation transmission. Cutting on nerves.

The function of the rapid transmission of excitation to the nervous cell and its processes are performed - dendrites and axons, i.e. Nervous fibers. Depending on the structure, they are divided into mealhaving a myelin shell and ceremonial. This shell is formed schwannovsky cellswhich are modified glial cells. They contain myelin, which mainly consists of lipids. It performs insulating and trophic functions. One Schwann cell forms a shell for 1 mm nerve fiber. Sections where the shell is intermittent, i.e. not covered with myelin, called interceptions Ravvye . Width of interception 1 μm.

Functionally all nerve fibers are divided into 3 groups:

Fiber type A.- These are thick fibers having a myelin shell. This group includes 4 subtypes:

Alfa.- Motor fiber skeletal muscles and afferent nerves coming from muscle spindlers - stretch receptors. The speed of 70-120 m / s.

And beta- Afferent fibers coming from pressure receptors and skin touch. Speed \u200b\u200b30-70 m / s.

A Gamma- Efferent fibers that go to muscle spindles (15-30 m / s).

A Delta- afferent fibers from temperature and skin receptors (12-30 m / s).

Fibers group B.- Thin myelin fibers, which are pre-native fibers of vegetative efferent paths. The speed of 3-18 m / s.

Fibers of the group S.- non-ammous postganglyonic fibers of the vegetative nervous system. Speed \u200b\u200b0.5-3 m / s.

Conducting excitation by nerves obeys the following laws:

The law of the anatomical and physiological integrity of the nerves. The nerve is able to perform its function only under both these conditions. The first disorders during the cut, the second - under the action of substances blocking the conduct, for example, novocaine.
The law of bilateral excitation.It applies to both sides of the place of irritation. In the body most often, the excitement of afferent paths is coming to neuron, and on the efferent - from the neuron. This distribution is called orthodomous . Very rarely arises inverse or antidrome excitation.
The law of isolated holding.The excitation is not transmitted from one non-nervous fiber to another fiber, which is part of the same nervous barrel.
Law without a decrement.The excitation is carried out on the nerves without a decrement, i.e. without attenuation. Consequently, the nerve impulses are not weakened by passing through the nerves.
The rate of conduct is directly proportional to the diameter of the nerves.

Nervous fibers have the properties of an electrical cable, which has not very good insulation. The basis of the mechanism of excitation is the occurrence of local current. As a result of generating the capacity of the action in the axon, the Kholmik and the reversion of the membrane potential, the axon membrane acquires a positive charge. Outside it becomes a negative, inside positive. The membrane of the underlying unexcited axon is charged in the opposite way. Therefore, local currents be held between these areas along the outer and internal surfaces of the membranes. These currents depolarize the membrane of the underlying unexcited section of the nerve before the critical level, and the action potential is also generated. The process is then repeated and a more distant section of the nerve is excited, etc.

Since, on the membrane of a chatter fiber, local currents flow without interrupting, then such a conduct is called continuous . With continuous conduct of local currents capture the large surface of the fiber, so they require a long time to pass through the fiber portion. As a result, the range and speed of a small fiber is small.

In meal fibers, the plots covered with myelin, have a large electrical resistance. Therefore, the continuous carrying capacity is impossible. When generating the potential of action, local currents flow only between adjacent interceptions. According to the law "All or nothing", the interception of Ranvier interception closest to the axon, then the neighboring underlying interception, etc. This conduct is called salta (jump). With this mechanism, the weakening of local currents does not occur, and the nerve impulses apply to a greater distance, at high speed.

After 60 years, everyone gets the opportunity to evaluate all the "charms" of an old age approaching: when muscles, bones, cardiovascular, endocrine and other systems are no longer there. That's why power training After 60 are not less important to health and longevity than training in 20 years.

The consequences of abuse of training with burdens

1. Loss of muscle mass

As soon as you reach 40- or 50 years of age, your body begins to confidently lose muscle tissue. This process can be partially due to a decrease in the level of motor activity and the development of anabolic hormones.

As you know, there are 2 types of muscle fibers: type I ("slow" muscle fibers) and type II ("fast" fibers). It is the second type of fiber capable of producing a force of 2-4 times stronger than the fibers of the first type. Unfortunately, with age, we lose mostly "fast" fibers. What do you think happens when we lose muscle fibers that are responsible for the power and power?

2. Loss of functionality

Functionality is one of the most important abilities that facilitates life after 60 and allows to significantly improve its quality in deep old age.

Below we will become gradually, as over time, the loss of force and capacity leads to a limitation of functionality, and subsequently to disabilities.

Stage 1 - Muscular Pathology

Muscular pathology is characterized by the following manifestations:

Loss of motor units.
Changes in muscle fibers.
Amyotrophy.
Reduced neuromuscular communication.
Slowdown in the rate of muscle activation.

Stage 2 - Violation of Functionality

This stage is characterized by a decrease in the speed of performing movements and reproduction of force.

Stage 3 - Functional restrictions

At this stage, people rises longer on the steps and get out of the chair.

Stage 4 - Offensive Disability

This is the saddest stage, because without the help of a cane it is difficult to get out of the house.

4 The above-mentioned stages show how the rejection of training slowly, but confidently leads to a decrease in the quality of life.

Training after 60 years: power or power?

If you are running 60 or more years, the power training in his classic understanding is not the best option for you. Optimal view of training for people aged - speed-force training (power training).

If the classic power training assumes the execution of movements at a slow pace (for example, 3-4 seconds per repetition in the bench press), then under the speed-power training, it is meant to perform exercises with the maximum speed.

A number of studies have shown that it is power that the capacity is responsible for the ability of the elderly to cope with such types of daily activity as a walk through the park, walking along the steps, lifting from the chair. Scientists also consider power the main ally of functionality.

In 2011, Swiss experts analyzed several studies and concluded that speed-style workouts give more advantages for older people in terms of functionality than classic power training.

Training after 60 years: toak training power?

Power training involves performing movements in the rapidly fast pace. However, it is not worth confused by this type of training with weightlifting training. Power training is the usual training in the gym, which involves raising burdens with the maximum speed (of course, with perfect techniques).

Most studies used simulators, and not free weights. Exercises were performed in 2-3 sets on large muscle groups that trained 2-3 days a week. The intensity of the training was at the level of 70% of the maximum weight, which could raise the subjects, which was 8-10 repetitions in the approach.

Training after 60 years: safety

Most studies took part older people who did not experience problems with bones, joints, cardiovascular system.

If you are not a strong-energizer, choose a lower level of training intensity. Perform exercises with a range of 8-10, and by 15-20 repetitions. So you reinsure to be possible negative consequences Training.

CONCLUSIONS

If your age is nearing 60 or more years - do not give up training with burdens. Limiting its motor activity under the pretext "I'm already old, my bones and heart will not stand the loads," you have a "bear service".
Exercise in the high-speed style, so you can improve the functionality and provide a more comfortable standard of living in deep old age.
Training the muscles 3 times a week in 2-3 approaches by 8-10 or 15-20 repetitions.
Do not forget that each of us is individual. Do not cease with the intensity of training.

5. Age changes in the muscular system

Of course, with age, our body changes. Muscular system changes. In an adult, a skeletal musculature is more than 40% of body weight. When aging, the intensity of the reduction of muscle mass is more pronounced than a decrease in body weight as a whole. The form of the muscle with age changes due to its decrease and the corresponding lengthening of the tendon. In particular, the length of the Achillow tendons increases from 3.5-4 cm in young people up to 6-9 cm - in old. The progressive increase in the age of hypotrophy muscles occurs unequal in functionally different muscle groups. Such a process is developing mainly by reducing the diameter of individual muscle fibers. Thus, the diameter of the muscular fiber of the chest muscle in people of young age is 40-45 μm, in 50 years - 20-25 microns, 70 years - 10-20 microns. Morphological studies of different years have shown that when aging in skeletal muscles, along with unchanged and compensatory hypertrophied muscle fibers are found in different degrees of atrophied mions, focal disorders of the clarity of the transverse aperture and the increase in the number of cores are observed. With an electron microscopic examination, a violation of architectonics of mitochondrial interchanges and elements of a contractile substance is detected. As in other organs, with aging in skeletal muscles, compensatory and adaptive restructuring are developing, manifested by an increase in the area of \u200b\u200bnuclear membranes, mitochondrial hypertrophy and other organelles. In parallel with changes in muscle fibers, shifts occur in the wall of the supply of their blood capillaries, indicating the changed conditions of the transcapillary exchange, which, in turn, aggravates the impairment in muscle fibers. The process of regeneration of muscle elements in the old body begins much later, and the substitution of the connective tissue earlier than in young.

Age changes in the neuromuscular system are associated with characteristic shifts at all levels: from muscle fibers to nerve cells of the highest departments of the central nervous system. They depend on increasing the aging of metabolic shifts in the body and are associated with a complex restructuring system in the regulation of functions. In old age, the ability of a neuromuscular apparatus to adapt under the influence of physical training. The age changes in the cardiovascular and nervous systems, the musculoskeletal apparatus lead to various pain, physical weakness, mental fatigue, slow motion. With the age of muscles lose force, atrophies.

Bibliography

1. Vasilyev A.N. Muscle system man. - M., 1998.

2. Shuvalova N.V. The structure of man. - M.: Olma-Press, 2000.

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