年紀和肌肉發展的關係
年紀大等於較小訓練效果⁉️
🤔🤔🤔
頂級運動員退休的原因是他們太老嗎?
頂級運動員年齡平均值為20多歲[10]。而奧林匹克舉重選手的年齡平均值為26歲 。[9]但我們細心想想,頂級運動員退休的原因通常都是傷患、有關藥物使用的風險(drug-related health risks)、較佳的工作機會等等...
當我們更加深入探討有關力量和肌肥大的時候,我們會發現健力運動員都會在35歲(平均值)時達到最佳的狀態[11]。而有關健美運動員的研究不多,但當我們細心觀察那些傑出的健美選手時,會發現他們達到職業巔峰的時期通常都是在30-40多歲。
例子:Ronnie Coleman, Phil Heath, Dorian Yates, Arnold Schwarzenegger, Jay Cutler...
💪🏻💪🏻💪🏻
標題: Association of age with muscle size and strength before and after short-term resistance training in young adults [2]
圖2
研究背景
研究對象為18至39歲的男性和女性,使用磁力共振掃描(MRI)檢測肱二頭肌橫截面面積和測試肘屈肌群的一下最大力量(1RM),然後進行為期12星期的單邊手臂(非主用手)重量訓練。
訓練期結束後,再次使用磁力共振掃描(MRI)檢測肱二頭肌橫截面面積和測試肘屈肌群的一下最大力量。對比訓練前和訓練後的結果,最後得出當中的改變。
圖2A, 對象的肱二頭肌經歷12星期的重量訓練後,都有所增長。而各年齡層的肌肉增長沒有實際分別。在成年初期,年齡不會影響肌肉對重量訓練的反應。
圖2B,
年紀和二頭彎舉一下最大力量(1RM)有着負相聯的關係。
標題: Epidemiology of Sarcopenia [1]
研究背景及設計:
在明尼蘇達州的人群研究 (population-based study in Rochester, Minnesota)
年齡層抽樣方式提取數據 (Age stratified sample of men and women from the community)
😨😨😨
大眾而言,肌少症在大約20歲開始。不論性別,隨着人們年紀的增長,肌肉量都會穩定地下降。
既然肌少症在20歲開始...但是為什麼健力和健美運動員會在30~40多歲時達到運動表現的巔峰?
流失肌肉量·真正的成因⁉️
研究要點✅
1️⃣引致肌少症的主要成因,包括缺乏運動的生活方式和營養不良。[7]
2️⃣年紀令肌肉機能弱化,不使用(遺棄 disuse)肌肉會加劇這個問題 [8]
3️⃣要點:長期不使用肌肉(chronic disuse),是肌肉量流失和力量下降最主要的成因,並非老化(aging) [6]
4️⃣年紀不影響肌肉對力量訓練的反應 [4]
5️⃣年輕和老年的女性有着差不多的肌肥大及力量增長 [5]
6️⃣年輕和老年的個體有著差不多的肌肥大增長 [3]
CrMenno Henselmanselmans
🔥🔥🔥
「年紀是心靈勝於物質的問題,如果你不在乎,就無所謂。」 Age is an issue of mind over matter. If you don't mind, it doesn't matter.
如有興趣深入了解各研究的背景,可以參閱Reference部份中的文章‼️
Reference
1. III, L.J.M., Khosla, S., Crowson, C.S., O'Connor, M.K., O'Fallon, W.M. and Riggs, B.L. (2000), Epidemiology of Sarcopenia. Journal of the American Geriatrics Society, 48: 625-630. https://doi.org/10.1111/j.1532-5415.2000.tb04719.x
2. Lowndes J, Carpenter RL, Zoeller RF, Seip RL, Moyna NM, Price TB, Clarkson PM, Gordon PM, Pescatello LS, Visich PS, Devaney JM, Gordish-Dressman H, Hoffman EP, Thompson PD, Angelopoulos TJ. Association of age with muscle size and strength before and after short-term resistance training in young adults. J Strength Cond Res. 2009 Oct;23(7):1915-20. doi: 10.1519/JSC.0b013e3181b94b35. PMID: 19749605; PMCID: PMC4103410.
3. Ivey FM, Roth SM, Ferrell RE, Tracy BL, Lemmer JT, Hurlbut DE, Martel GF, Siegel EL, Fozard JL, Jeffrey Metter E, Fleg JL, Hurley BF. Effects of age, gender, and myostatin genotype on the hypertrophic response to heavy resistance strength training. J Gerontol A Biol Sci Med Sci. 2000 Nov;55(11):M641-8. doi: 10.1093/gerona/55.11.m641. PMID: 11078093.
4. Mayhew DL, Kim JS, Cross JM, Ferrando AA, Bamman MM. Translational signaling responses preceding resistance training-mediated myofiber hypertrophy in young and old humans. J Appl Physiol (1985). 2009;107(5):1655-1662. doi:10.1152/japplphysiol.91234.2008
5. Loenneke, J.P., Rossow, L.M., Fahs, C.A., Thiebaud, R.S., Grant Mouser, J. and Bemben, M.G. (2017), Time‐course of muscle growth, and its relationship with muscle strength in both young and older women. Geriatr Gerontol Int, 17: 2000-2007. https://doi.org/10.1111/ggi.13010
6. Andrew P. Wroblewski, Francesca Amati, Mark A. Smiley, Bret Goodpaster & Vonda Wright (2011) Chronic Exercise Preserves Lean Muscle Mass in Masters Athletes, The Physician and Sportsmedicine, 39:3, 172-178, DOI: 10.3810/psm.2011.09.1933
7. Kim JS, Wilson JM, Lee SR. Dietary implications on mechanisms of sarcopenia: roles of protein, amino acids and antioxidants. J Nutr Biochem. 2010 Jan;21(1):1-13. doi: 10.1016/j.jnutbio.2009.06.014. Epub 2009 Oct 1. PMID: 19800212.
8. Venturelli M, Saggin P, Muti E, Naro F, Cancellara L, Toniolo L, Tarperi C, Calabria E, Richardson RS, Reggiani C, Schena F. In vivo and in vitro evidence that intrinsic upper- and lower-limb skeletal muscle function is unaffected by ageing and disuse in oldest-old humans. Acta Physiol (Oxf). 2015 Sep;215(1):58-71. doi: 10.1111/apha.12524. Epub 2015 May 28. PMID: 25965867; PMCID: PMC4516639.
9. Huebner M, Perperoglou A. Performance Development From Youth to Senior and Age of Peak Performance in Olympic Weightlifting. Front Physiol. 2019;10:1121. Published 2019 Aug 27. doi:10.3389/fphys.2019.01121
10. Age of Peak Competitive Performance of Elite Athletes: A Systematic Review
11. Peak Age and Performance Progression in World-Class Weightlifting and Powerlifting Athletes
額外閱讀:https://mennohenselmans.com/how-bad-is-aging-for-your-gains/
同時也有11部Youtube影片,追蹤數超過12萬的網紅一二三渡辺,也在其Youtube影片中提到,堺泉北港大浜埠頭で 護衛艦『うみぎり』の体験航海・一般公開 汎用護衛艦「あさぎり」型 8番艦 DD護衛艦うみぎり うみぎり (JMSDF Umigiri, DD-158) は、海上自衛隊の護衛艦。あさぎり型護衛艦の8番艦。 艦歴 「うみぎり」は、中期防衛力整備計画に基づ...
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JAWATAN KOSONG WEB DEVELOPER & IOS/ANDROID SOFTWARE ENGINEER
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Email your Resume at [email protected]
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WEB DEVELOPER
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Ionnex Team is looking for a highly motivated, energetic and passionate web developer to join our team. As a Web Developer, you will specialize in building elegant product that brings the best user experience to millions of people anytime and anywhere. If you are interested in joining a team of passionate, talented engineers in web space, who like to work hard and play hard, we look forward to hear from you soon!
Responsibilities:
- Full-stack web/mobile application development with a variety of languages including but not limited to PHP, JavaScript and Java.
- Gather users’ requirements and translate it into system design.
- Design, code, test, debug and document software, according to functional requirements.
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- Strong and effective inter-personal and communication skills and the ability to interact professionally with a diverse group of clients.
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Requirements:
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- Candidate must possess at least a bachelor’s Degree in Computer Science or IT/ Software related field.
- Required Skill(s): HTML, CSS, Javascript, .Net in C#, Boostrap Framework, Yii Framework, Laravel Framework, Node JS
- Familiar with following Skill is a plus: swift, objective C, java, kotlin, experience in server maintainance
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- Able to work independently.
- Fresh graduates are welcome to apply.
iOS / Android Software Engineer
We are seeking full-time iOS / Android Engineers to help take our iOS & Android products to the next level. As an iOS / Android Software Engineer, you will specialize in building elegant products that bring the best user experience to millions of peoples anytime and anywhere. We are looking for engineers with strong experience developing applications on the iPhone or iPad using the iOS SDK / Android using the Android SDK. If you are interested in joining a team of
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js is class 在 一二三渡辺 Youtube 的最佳解答
堺泉北港大浜埠頭で
護衛艦『うみぎり』の体験航海・一般公開
汎用護衛艦「あさぎり」型 8番艦 DD護衛艦うみぎり
うみぎり (JMSDF Umigiri, DD-158) は、海上自衛隊の護衛艦。あさぎり型護衛艦の8番艦。
艦歴
「うみぎり」は、中期防衛力整備計画に基づく昭和61年度計画3,500トン型護衛艦2229号艦として、石川島播磨重工業東京第2工場で 1988年10月31日に起工し、1989年11月9日進水、1991年3月12日に就役した後に第1護衛隊群第48護衛隊に配属された。
1997年3月24日に第1護衛隊群第48護衛隊に配属される。
現在は第4護衛隊群第4護衛隊(司令部:大湊)に所属。定係港は呉である。
発注 1986年
起工 1988年10月31日
進水 1989年11月9日
就役 1991年3月12日
退役
その後
除籍
要目
排水量 基準 3,550 トン
全長 137m
全幅 14.6m
吃水 4.5m
機関 川崎ロールス・ロイス オリンパスSM1Aガスタービン 4基
2軸推進、54,000PS
最大速 30ノット
乗員 220名
兵装 62口径76mm単装速射砲 1門
Mk1520mmファランクスCIWS 2基
ハープーン艦対艦ミサイル4連装発射筒 2基
3型Aシースパロー艦対空ミサイル8連装発射機 1基
74式アスロック8連装発射機 1基
68式対潜短魚雷3連装発射管 2基
電子装置 OPS-24対空レーダー
OPS-28C水上レーダー
82式2型22A/2型G射撃装置
OQS-4Aソナー
NOLR-8 ECM
OLT-3 ECM
Mk137チャフ発射機 2基
搭載機 HSS-2B/SH-60Jヘリコプター 1機
Senboku Sakai Minato Ohama pier
『Escort cruise experience Migiri Open U』
General escort "Asagiri" type DD No. 8 Navy destroyer Migiri U
U Migiri (JMSDF Umigiri, DD-158), the Maritime Self-Defense Force destroyer. The Asagiri class destroyer USS No. 8.
History class
"Migiri U" is based on Showa midterm defense buildup plan 61 year plan 3,500-ton class destroyer USS No. 2229 as the first two IHI Tokyo factory laid down in October 1988 and 31 days, 1989 November 09 Sun Launch, 1991 March 12, the first day after the commission of one group of 48 was assigned to convoy escort team.
24th day in March 1997 of one group of 48 to be assigned to convoy escort team.
Currently the fourth group of four team convoy escort (Headquarters: Minato Hiroshi) belongs to. Kure port is a constant coefficient.
Quantity 1986
Laid down: October 31, 1988
Launched November 9, 1989
Commissioned March 12, 1991
Retired
Then
Fate
Specifications
Displacement 3,550 tons standard
Overall length: 137m
Width 14.6m
Draft 4.5m
Rolls-Royce Olympus gas turbines SM1A Kawasaki 4-based organizations
2 shafts, 54,000 PS
Maximum speed 30 knots
Crew 220
62 caliber Armament one single 76mm rapid-fire gun guns Instrumentation
Mk1520mm based Phalanx CIWS 2
4-cylinder ship Harpoon anti-ship missile launchers 2 based
3 type A Sea Sparrow missile launchers eight aircraft based on one
74 ASROC launcher guns 1 based on Equation 8
68 formula 3 anti-submarine torpedo tube launchers short 2 units
OPS-24 anti-aircraft radar electronic equipment
Water OPS-28C radar
82 type 2 type 22A / 2 G-type firing device
OQS-4A sonar
NOLR-8 ECM
OLT-3 ECM
Two chaff launchers Mk137
HSS-2B/SH-60J helicopter aircraft equipped with one machine
js is class 在 一二三渡辺 Youtube 的最佳解答
堺泉北港大浜埠頭で
護衛艦『うみぎり』の体験航海・一般公開
汎用護衛艦「あさぎり」型 8番艦 DD護衛艦うみぎり
うみぎり (JMSDF Umigiri, DD-158) は、海上自衛隊の護衛艦。あさぎり型護衛艦の8番艦。
艦歴
「うみぎり」は、中期防衛力整備計画に基づく昭和61年度計画3,500トン型護衛艦2229号艦として、石川島播磨重工業東京第2工場で 1988年10月31日に起工し、1989年11月9日進水、1991年3月12日に就役した後に第1護衛隊群第48護衛隊に配属された。
1997年3月24日に第1護衛隊群第48護衛隊に配属される。
現在は第4護衛隊群第4護衛隊(司令部:大湊)に所属。定係港は呉である。
発注 1986年
起工 1988年10月31日
進水 1989年11月9日
就役 1991年3月12日
退役
その後
除籍
要目
排水量 基準 3,550 トン
全長 137m
全幅 14.6m
吃水 4.5m
機関 川崎ロールス・ロイス オリンパスSM1Aガスタービン 4基
2軸推進、54,000PS
最大速 30ノット
乗員 220名
兵装 62口径76mm単装速射砲 1門
Mk1520mmファランクスCIWS 2基
ハープーン艦対艦ミサイル4連装発射筒 2基
3型Aシースパロー艦対空ミサイル8連装発射機 1基
74式アスロック8連装発射機 1基
68式対潜短魚雷3連装発射管 2基
電子装置 OPS-24対空レーダー
OPS-28C水上レーダー
82式2型22A/2型G射撃装置
OQS-4Aソナー
NOLR-8 ECM
OLT-3 ECM
Mk137チャフ発射機 2基
搭載機 HSS-2B/SH-60Jヘリコプター 1機
Senboku Sakai Minato Ohama pier
『Escort cruise experience Migiri Open U』
General escort "Asagiri" type DD No. 8 Navy destroyer Migiri U
U Migiri (JMSDF Umigiri, DD-158), the Maritime Self-Defense Force destroyer. The Asagiri class destroyer USS No. 8.
History class
"Migiri U" is based on Showa midterm defense buildup plan 61 year plan 3,500-ton class destroyer USS No. 2229 as the first two IHI Tokyo factory laid down in October 1988 and 31 days, 1989 November 09 Sun Launch, 1991 March 12, the first day after the commission of one group of 48 was assigned to convoy escort team.
24th day in March 1997 of one group of 48 to be assigned to convoy escort team.
Currently the fourth group of four team convoy escort (Headquarters: Minato Hiroshi) belongs to. Kure port is a constant coefficient.
Quantity 1986
Laid down: October 31, 1988
Launched November 9, 1989
Commissioned March 12, 1991
Retired
Then
Fate
Specifications
Displacement 3,550 tons standard
Overall length: 137m
Width 14.6m
Draft 4.5m
Rolls-Royce Olympus gas turbines SM1A Kawasaki 4-based organizations
2 shafts, 54,000 PS
Maximum speed 30 knots
Crew 220
62 caliber Armament one single 76mm rapid-fire gun guns Instrumentation
Mk1520mm based Phalanx CIWS 2
4-cylinder ship Harpoon anti-ship missile launchers 2 based
3 type A Sea Sparrow missile launchers eight aircraft based on one
74 ASROC launcher guns 1 based on Equation 8
68 formula 3 anti-submarine torpedo tube launchers short 2 units
OPS-24 anti-aircraft radar electronic equipment
Water OPS-28C radar
82 type 2 type 22A / 2 G-type firing device
OQS-4A sonar
NOLR-8 ECM
OLT-3 ECM
Two chaff launchers Mk137
HSS-2B/SH-60J helicopter aircraft equipped with one machine
js is class 在 一二三渡辺 Youtube 的最佳貼文
堺泉北港大浜埠頭で
護衛艦『うみぎり』の体験航海・一般公開
汎用護衛艦「あさぎり」型 8番艦 DD護衛艦うみぎり
うみぎり (JMSDF Umigiri, DD-158) は、海上自衛隊の護衛艦。あさぎり型護衛艦の8番艦。
艦歴
「うみぎり」は、中期防衛力整備計画に基づく昭和61年度計画3,500トン型護衛艦2229号艦として、石川島播磨重工業東京第2工場で 1988年10月31日に起工し、1989年11月9日進水、1991年3月12日に就役した後に第1護衛隊群第48護衛隊に配属された。
1997年3月24日に第1護衛隊群第48護衛隊に配属される。
現在は第4護衛隊群第4護衛隊(司令部:大湊)に所属。定係港は呉である。
発注 1986年
起工 1988年10月31日
進水 1989年11月9日
就役 1991年3月12日
退役
その後
除籍
要目
排水量 基準 3,550 トン
全長 137m
全幅 14.6m
吃水 4.5m
機関 川崎ロールス・ロイス オリンパスSM1Aガスタービン 4基
2軸推進、54,000PS
最大速 30ノット
乗員 220名
兵装 62口径76mm単装速射砲 1門
Mk1520mmファランクスCIWS 2基
ハープーン艦対艦ミサイル4連装発射筒 2基
3型Aシースパロー艦対空ミサイル8連装発射機 1基
74式アスロック8連装発射機 1基
68式対潜短魚雷3連装発射管 2基
電子装置 OPS-24対空レーダー
OPS-28C水上レーダー
82式2型22A/2型G射撃装置
OQS-4Aソナー
NOLR-8 ECM
OLT-3 ECM
Mk137チャフ発射機 2基
搭載機 HSS-2B/SH-60Jヘリコプター 1機
Senboku Sakai Minato Ohama pier
『Escort cruise experience Migiri Open U』
General escort "Asagiri" type DD No. 8 Navy destroyer Migiri U
U Migiri (JMSDF Umigiri, DD-158), the Maritime Self-Defense Force destroyer. The Asagiri class destroyer USS No. 8.
History class
"Migiri U" is based on Showa midterm defense buildup plan 61 year plan 3,500-ton class destroyer USS No. 2229 as the first two IHI Tokyo factory laid down in October 1988 and 31 days, 1989 November 09 Sun Launch, 1991 March 12, the first day after the commission of one group of 48 was assigned to convoy escort team.
24th day in March 1997 of one group of 48 to be assigned to convoy escort team.
Currently the fourth group of four team convoy escort (Headquarters: Minato Hiroshi) belongs to. Kure port is a constant coefficient.
Quantity 1986
Laid down: October 31, 1988
Launched November 9, 1989
Commissioned March 12, 1991
Retired
Then
Fate
Specifications
Displacement 3,550 tons standard
Overall length: 137m
Width 14.6m
Draft 4.5m
Rolls-Royce Olympus gas turbines SM1A Kawasaki 4-based organizations
2 shafts, 54,000 PS
Maximum speed 30 knots
Crew 220
62 caliber Armament one single 76mm rapid-fire gun guns Instrumentation
Mk1520mm based Phalanx CIWS 2
4-cylinder ship Harpoon anti-ship missile launchers 2 based
3 type A Sea Sparrow missile launchers eight aircraft based on one
74 ASROC launcher guns 1 based on Equation 8
68 formula 3 anti-submarine torpedo tube launchers short 2 units
OPS-24 anti-aircraft radar electronic equipment
Water OPS-28C radar
82 type 2 type 22A / 2 G-type firing device
OQS-4A sonar
NOLR-8 ECM
OLT-3 ECM
Two chaff launchers Mk137
HSS-2B/SH-60J helicopter aircraft equipped with one machine
js is class 在 你懂JavaScript 嗎?#21 ES6 Class | Summer。桑莫。夏天 的推薦與評價
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