{"id":8014,"date":"2026-01-23T13:44:08","date_gmt":"2026-01-23T13:44:08","guid":{"rendered":"https:\/\/ziew.online\/?p=8014"},"modified":"2026-01-23T13:44:10","modified_gmt":"2026-01-23T13:44:10","slug":"spadek-sprawnosci-a-wiek","status":"publish","type":"post","link":"https:\/\/ziew.online\/index.php\/2026\/01\/23\/spadek-sprawnosci-a-wiek\/","title":{"rendered":"Spadek sprawno\u015bci a wiek"},"content":{"rendered":"\n

<\/p>\n\n\n\n

Spadek sprawno\u015bci a wiek<\/h2>\n\n\n\n

Spadek sprawno\u015bci a wiek, czyli jak i kiedy obni\u017ca si\u0119 wydolno\u015b\u0107 naszego organizmu podczas \u0107wicze\u0144. Czy komu\u015b uda\u0142o si\u0119 to sprawdzi\u0107 naukowo? Oczywi\u015bcie, \u017ce tak. Bie\u017c\u0105c\u0105 informacj\u0119 na ten temat przynosz\u0105 nam Szwedzi.<\/p>\n\n\n\n

\"Spadek
Photo by Kampus Production: https:\/\/www.pexels.com\/photo\/an-elderly-man-in-red-long-sleeves-riding-a-stationary-bicycle-near-his-trainer-6922149\/<\/figcaption><\/figure>\n\n\n\n

Badania<\/h2>\n\n\n\n

Szwecki Karolinska Institutet<\/a><\/strong>, przeprowadzi\u0142 trwaj\u0105ce 47 lat badania na temat naszej sprawno\u015bci fizycznej. W eksperymencie tym wzi\u0119li udzia\u0142 ludzie w wieku od 16 do 63 lat, oczywi\u015bcie uprawiaj\u0105cy regularnie r\u00f3\u017cnego rodzaju sporty. Dodajmy do tego – regularnie.<\/p>\n\n\n\n

Wyniki owych bada\u0144 pokaza\u0142y, \u017ce sprawno\u015b\u0107 fizyczna i si\u0142a zaczynaj\u0105 spada\u0107 ju\u017c w wieku 35 lat. Dok\u0142adnie rzecz bior\u0105c, niezale\u017cnie od d\u0142ugo\u015bci i intensywno\u015bci treningu. Po tym nast\u0119puje stopniowe pogarszanie si\u0119, kt\u00f3re przyspiesza wraz z kolejnymi latami. <\/p>\n\n\n\n

S\u0105 r\u00f3wnie\u017c pozytywne wie\u015bci. Ot\u00f3\u017c osoby, kt\u00f3re zacz\u0119\u0142y by\u0107 aktywne fizycznie w doros\u0142o\u015bci, poprawi\u0142y swoj\u0105 sprawno\u015b\u0107 fizyczn\u0105 o 5\u201310 procent. <\/p>\n\n\n\n

Wyniki<\/h2>\n\n\n\n

Sprawno\u015b\u0107 fizyczna wzrasta, por\u00f3wnywalnie dla obu p\u0142ci, mi\u0119dzy 19 a 36 rokiem \u017cycia. Po tym okresie, nast\u0119puje spadek. Jednak jest on zdecydowanie inny dla os\u00f3b uprawiaj\u0105cych regularnie sport od tych raczej od niego stroni\u0105cych. Najbardziej zauwa\u017calna rozbie\u017cno\u015b\u0107 wyst\u0119puje u kobiet.<\/p>\n\n\n\n

Po osi\u0105gni\u0119ciu szczytu, roczny spadek przyspiesza \u015brednio o 2,0% w ostatniej dekadzie okresu obserwacji. \u015arednia utrata zdolno\u015bci fizycznej u obu p\u0142ci wynosi\u0142a 37% od szczytowego wieku do 63 lat (wahania od 30% do 48% w ca\u0142ym przekroju).<\/p>\n\n\n\n

Chocia\u017c czas osi\u0105gania szczytowej wydajno\u015bci wydaje si\u0119 w du\u017cej mierze niezmienny, to wyniki badania pokaza\u0142y, \u017ce trzy kluczowe aspekty zdolno\u015bci fizycznej s\u0105 modyfikowalne. Jest to tempo poprawy przed szczytow\u0105 wydajno\u015bci\u0105, absolutny poziom osi\u0105gni\u0119tej wydajno\u015bci oraz tempo spadku po szczytowym osi\u0105gni\u0119ciu wydajno\u015bci. <\/p>\n\n\n\n

Wszystkie te trzy aspekty maj\u0105 pozytywny wp\u0142yw na ca\u0142\u0105 aktywno\u015b\u0107 fizyczn\u0105 poprzez ich istotne znaczenie kliniczne i zdrowotne. Co zatem robi\u0107 po 40-stce?<\/p>\n\n\n\n

\"Spadek
Photo by RUN 4 FFWPU : https:\/\/www.pexels.com\/photo\/man-in-black-and-red-striped-tank-top-running-on-road-10499939\/<\/figcaption><\/figure>\n\n\n\n

\u0106wiczy\u0107, czy nie \u0107wiczy\u0107<\/h2>\n\n\n\n

Oczywi\u015bcie, \u017ce \u0107wiczy\u0107! Owszem, po tym wieku nie uzyskamy ju\u017c wi\u0119kszych mo\u017cliwo\u015bci ni\u017c „za m\u0142odu”. B\u0119dziemy jednak mieli inny wp\u0142yw na nasz organizm. Cho\u0107by na kr\u0105\u017cenie krwi, ci\u015bnienie t\u0119tnicze, zdrow\u0105 postaw\u0119 i kondycj\u0119 psychiczn\u0105<\/a><\/strong>.<\/p>\n\n\n\n

Wa\u017cne, by w starszym wieku odpowiednio dobiera\u0107 sporty i \u0107wiczenia. Pami\u0119tajmy by za bardzo nie nadwer\u0119\u017ca\u0107 naszych staw\u00f3w i uk\u0142adu kostnego. B\u0105d\u017a co b\u0105d\u017a, organizm si\u0119 ju\u017c tak szybko nie regeneruje.<\/p>\n\n\n\n

Zatem bierzmy „si\u0119 za siebie” i nasze zdrowie, konsekwentnie utrzymuj\u0105c poziom. Tradycyjnie link do materia\u0142u \u017ar\u00f3d\u0142owego<\/a><\/strong> dla „nerd\u00f3w” i…<\/p>\n\n\n\n

Do nast\u0119pnego! (… mo\u017ce tym razem biegu).<\/p>\n","protected":false},"excerpt":{"rendered":"

Spadek sprawno\u015bci a wiek, czyli jak i kiedy obni\u017ca si\u0119 wydolno\u015b\u0107 naszego organizmu podczas \u0107wicze\u0144. Czy komu\u015b uda\u0142o si\u0119 to sprawdzi\u0107 naukowo?<\/p>\n","protected":false},"author":1,"featured_media":8022,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"iawp_total_views":51,"footnotes":""},"categories":[17],"tags":[501,502,498,496,500,499,495,494,497],"class_list":["post-8014","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hobby","tag-age-related-fitness-decline","tag-age-related-physical-changes","tag-aktywnosc-fizyczna-36","tag-fitness-po-40","tag-muscle-loss-with-age","tag-physical-decline-with-age","tag-sila-miesniowa-a-wiek","tag-spadek-sprawnosci-a-wiek","tag-zdrowe-starzenie-sie"],"blocksy_meta":[],"yoast_head":"\nSpadek sprawno\u015bci a wiek - ZIEW.ONLINE<\/title>\n<meta name=\"description\" content=\"Spadek sprawno\u015bci a wiek, czyli jak i kiedy obni\u017ca si\u0119 wydolno\u015b\u0107 naszego organizmu podczas \u0107wicze\u0144. 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