サルコペニアに対する運動療法のあり方

Transdisciplinary Approach for Sarcopenia. Physical activity and exercise training for prevention and treatment of sarcopenia.

　サルコペニアに対する運動処方の基本方針は，筋力と歩行能力の向上および筋量の増加を目指すことである。筋量の増加や筋力の向上には筋力トレーニングが有効であり，自分自身の体重を負荷として行うやり方でも十分に効果は期待できる。下肢，体幹，上肢を中心に各１～２種目以上を週２～３回，３カ月間以上継続することで効果が現れる。歩行能力の向上には歩行トレーニングが重要であるが，広く有酸素性運動全般と捉えることもできる。有酸素性運動には最大酸素摂取量の60％以上の強度で行うことが求められる。なお，運動による効果は，運動の習慣化（継続）によってのみ維持されることを忘れてはならない。

　The general outline of an exercise prescription for older adults with sarcopenia is aimed at improving their muscle strength and walking ability and increasing their muscle mass. Various types of resistance training（RT）can effectively increase muscle mass and strength even when the older individual's body weight is the only load and no special instruments such as expensive machines or heavy dumbbells are used. To effectively increase muscle mass and strength, individuals must perform at least one to two RT exercises on both the upper and lower extremities and the trunk two to three times per week for more than three months. 　Gait training is essential for improving walking ability. Although aerobic exercises typically contain gait training, they require an exercise intensity of greater than 60％ of maximum oxygen uptake to effectively improve walking ability. In addition, we should remember that the effect of exercise training is maintained only by continuing the exercise program regularly over the long-term.