Krafttraining im Alter: Hintergründe, Ziele und Umsetzung

In recent decades, increasingly greying societies have been noticed in industrialized nations. The rise in medical care necessary to manage the health of this aging population will ensue huge financial burdens on the healthcare system. The increase of age-specific diseases, compounded by declines in neuromuscular performance constitute two key reasons for a rise in the medical care of older people. Current scientific knowledge reveals that a consequence of aging is the loss of muscle mass and thus, a decrease in maximum and explosive strength. The strength loss and impaired static and dynamic postural control collectively lead to the increased frequency of falls, often leading to serious ramifications which are further augmented by the loss of autonomy and a decline in quality of life. A combined strength and balance training program is to counteract age-related degradation processes and thereby maintain mobility, autonomy and quality of life ­longer. Humans are able to engage in physical training lifelong. An age-appropriate strength training protocol can counteract the loss of muscle mass and the reduction of both maximum and explosive strength. Likewise, research indicates that strength training elicits preventive and therapeutic effects on osteoporosis, diabetes type 2 and other chronic diseases. Training programs should predominantly counteract the physical deficits of older people. Reducing the risk of falling and maintaining autonomy as long as possible are imperative training goals. The literature suggests that autonomous people aged 65 to 97 can reduce the frequency of falls by a range of ­15–50% simply by executing strength and balance training regularly. These figures testify to the immense preventive potential of physical activity in older people.