Фитнес 60+. Система «6 минут два раза в день» для восстановления силы, равновесия и энергии [заметки]

1

Wade, Alison. “Watch: 95-Year-Old Man Sets 200 Meter Age Group World Record.” Runner’s World. March 10, 2015. Accessed August 25, 2020. https://www.runnersworld.com/ad-vanced/a20851308/watch-95-year-old-man-sets-200-meter-age-group-world-record/.

2

Peterson, Mark D., Ananda Sen, and Paul M. Gordon. “Influence of Resistance Exercise on Lean Body Mass in Aging Adults: A Meta-Analysis.” Medicine and Science in Sports and Exercise 43, no. 2 (February 2011): 249–58.

3

Csapo, R., and L. M. Alegre. “Effects of Resistance Training with Moderate vs Heavy Loads on Muscle Mass and Strength in the Elderly: A Meta-Analysis.” Scandinavian Journal of Medicine & Science in Sports 26, no. 9 (September 2016): 995–1006.

4

Bickel, C. Scott, James M. Cross, and Marcas M. Bamman. “Exercise Dosing to Retain Resistance Training Adaptations in Young and Older Adults.” Medicine and Science in Sports and Exercise 43, no. 7 (July 2011): 1177–87.

5

Starkweather, Angela R., Areej A. Alhaeeri, Alison Montpetit, Jenni Brumelle, Kristin Filler, Marty Montpetit, Lathika Mohanraj, Debra E. Lyon, and Colleen K. Jackson-Cook. “An Integrative Review of Factors Associated with Telomere Length and Implications for Biobehavioral Research.” Nursing Research 63, no. 1 (2014): 36–50.

6

Cherkas, Lynn F., Janice L. Hunkin, Bernet S. Kato, J. Brent Richards, Jeffrey P. Gardner, Gabriela L. Surdulescu, Masayuki Kimura, Xiaobin Lu, Tim D. Spector, and Abraham Aviv. “The Association between Physical Activity in Leisure Time and Leukocyte Telomere Length.” Archives of Internal Medicine 168, no. 2 (January 28, 2008): 154–58.

7

Ibid.

8

Robinson, Matthew M., Surendra Dasari, Adam R. Konopka, Matthew L. Johnson, S. Manjunatha, Raul Ruiz Esponda, Rickey E. Carter, Ian R. Lanza, and K. Sreekumaran Nair. “Enhanced Protein Translation Underlies Improved Metabolic and Physical Adaptations to Different Exercise Training Modes in Young and Old Humans.” Cell Metabolism 25, no. 3 (07 2017): 581–92.

9

Chen, Feng-Tzu, Jennifer L. Etnier, Kuei-Hui Chan, Ping-Kun Chiu, Tsung-Ming Hung, and Yu-Kai Chang. “Effects of Exercise Training Interventions on Executive Function in Older Adults: A Systematic Review and Meta-Analysis.” Sports Medicine (Auckland, N.Z.), May 23, 2020. Mora, Jorge Camilo, and Willy M. Valencia. “Exercise and Older Adults.” Clinics in Geriatric Medicine 34, no. 1 (2018): 145–62. Schuch, Felipe B., Davy Vancampfort, Justin Richards, Simon Rosenbaum, Philip B. Ward, and Brendon Stubbs. “Exercise as a Treatment for Depression: A Meta-Analysis Adjusting for Publication Bias.” Journal of Psychiatric Research 77 (June 2016): 42–51.

10

Bouaziz, Walid, Alexandra Malgoyre, Elise Schmitt, Pierre-Olivier Lang, Thomas Vogel, and Lukshe Kanagaratnam. “Effect of High-Intensity Interval Training and Continuous Endurance Training on Peak Oxygen Uptake among Seniors Aged 65 or Older: A Meta-Analysis of Randomized Controlled Trials.” International Journal of Clinical Practice 74, no. 6 (June 2020): e13490.

11

Blackwell, James E. M., Brett Doleman, Philip J. J. Herrod, Samuel Ricketts, Bethan E. Phillips, Jonathan N. Lund, and John P. Williams. “Short-Term (<8 Wk) High-Intensity Interval Training in Diseased Cohorts.” Medicine and Science in Sports and Exercise 50, no. 9 (2018): 1740–49. Liu, Jing-Xin, Lin Zhu, Pei-Jun Li, Ning Li, and Yan-Bing Xu. “Effectiveness of High-Intensity Interval Training on Glycemic Control and Cardiorespiratory Fitness in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis.” Aging Clinical and Experimental Research 31, no. 5 (May 2019): 575–93. Wiener, Joshua, Amanda McIntyre, Scott Janssen, Jeffrey Ty Chow, Cristina Batey, and Robert Teasell. “Effectiveness of High-Intensity Interval Training for Fitness and Mobility Post Stroke: A Systematic Review.” PM & R: The Journal of Injury, Function, and Rehabilitation 11, no. 8 (2019): 868–78. Wisløff, Ulrik, Asbjørn Støylen, Jan P. Loennechen, Morten Bruvold, Øivind Rognmo, Per Magnus Haram, Arnt Erik Tjønna, et al. “Superior Cardiovascular Effect of Aerobic Interval Training versus Moderate Continuous Training in Heart Failure Patients: A Randomized Study.” Circulation 115, no. 24 (June 19, 2007): 3086–94.

12

Grace, Fergal, Peter Herbert, Adrian D. Elliott, Jo Richards, Alexander Beaumont, and Nicholas F. Sculthorpe. “High Intensity Interval Training (HIIT) Improves Resting Blood Pressure, Metabolic (MET) Capacity and Heart Rate Reserve without Compromising Cardiac Function in Sedentary Aging Men.” Experimental Gerontology 109 (2018): 75–81.

13

Burgomaster, Kirsten A., Scott C. Hughes, George J. F. Heigenhauser, Suzanne N. Bradwell, and Martin J. Gibala. “Six Sessions of Sprint Interval Training Increases Muscle Oxidative Potential and Cycle Endurance Capacity in Humans.” Journal of Applied Physiology (Bethesda, Md.: 1985) 98, no. 6 (June 2005): 1985–90.

14

Cortell-Tormo, Juan M., Pablo Tercedor Sánchez, Ivan Chulvi-Medrano, Juan Tortosa-Martínez, Carmen Manchado-López, Salvador Llana-Belloch, and Pedro Pérez-Soriano. “Effects of Functional Resistance Training on Fitness and Quality of Life in Females with Chronic Nonspecific Low-Back Pain.” Journal of Back and Musculoskeletal Rehabilitation 31, no. 1 (February 6, 2018): 95–105. Haddock, Christopher K., Walker S. C. Poston, Katie M. Heinrich, Sara A. Jahnke, and Nattinee Jitnarin. “The Benefits of High-Intensity Functional Training Fitness Programs for Military Personnel.” Military Medicine 181, no. 11 (2016): e1508–14. Peterson, James A. “10 Nice-to-Know Facts About Functional Training.” ACSM’s Health & Fitness Journal 17, no. 5 (October 2013): 48.

15

Toots, Annika, Håkan Littbrand, Nina Lindelöf, Robert Wiklund, Henrik Holmberg, Peter Nordström, Lillemor Lundin-Olsson, Yngve Gustafson, and Erik Rosendahl. “Effects of a High-Intensity Functional Exercise Program on Dependence in Activities of Daily Living and Balance in Older Adults with Dementia.” Journal of the American Geriatrics Society 64, no. 1 (January 2016): 55–64.

16

Thompson, Christian J., Karen Myers Cobb, and John Blackwell. “Functional Training Improves Club Head Speed and Functional Fitness in Older Golfers.” Journal of Strength and Conditioning Research 21, no. 1 (February 2007): 131–37.

17

Blair, S. N., H. W. Kohl, R. S. Paffenbarger, D. G. Clark, K. H. Cooper, and L. W. Gibbons. “Physical Fitness and All-Cause Mortality. A Prospective Study of Healthy Men and Women.” JAMA 262, no. 17 (November 3, 1989): 2395–2401.

18

Garber, Carol Ewing, Bryan Blissmer, Michael R. Deschenes, Barry A. Franklin, Michael J. Lamonte, I.-Min Lee, David C. Nieman, David P. Swain, and American College of Sports Medicine. “American College of Sports Medicine Position Stand. Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise.” Medicine and Science in Sports and Exercise 43, no. 7 (July 2011): 1334–59.

19

Thompson, Walter R. ACSM’s Guidelines for Exercise Testing and Prescription. Lippincott Williams & Wilkins, 2010.

20

Centers for Disease Control and Prevention (CDC). “Vital Signs: Walking among Adults – United States, 2005 and 2010.” MMWR. Morbidity and Mortality Weekly Report 61, no. 31 (August 10, 2012): 595–601.

21

Fink, Julius, Brad Jon Schoenfeld, and Koichi Nakazato. “The Role of Hormones in Muscle Hypertrophy.” The Physician and Sportsmedicine 46, no. 1 (2018): 129–34. Kraemer, William J., and Nicholas A. Ratamess. “Hormonal Responses and Adaptations to Resistance Exercise and Training.” Sports Medicine (Auckland, N.Z.) 35, no. 4 (2005): 339–61.

22

Sellami, Maha, Nicola Luigi Bragazzi, Maamer Slimani, Lawrence Hayes, Georges Jabbour, Andrea De Giorgio, and Benoit Dugué. “The Effect of Exercise on Glucoregulatory Hormones: A Countermeasure to Human Aging: Insights from a Comprehensive Review of the Literature.” International Journal of Environmental Research and Public Health 16, no. 10 (15 2019).

23

Melmed, Shlomo. Williams Textbook of Endocrinology, 2020.

24

Magutah, Karani, Kihumbu Thairu, and Nilesh Patel. “Effect of Short Moderate Intensity Exercise Bouts on Cardiovascular Function and Maximal Oxygen Consumption in Sedentary Older Adults.” BMJ Open Sport & Exercise Medicine 6, no. 1 (2020): e000672. Murphy, Marie H., Ian Lahart, Angela Carlin, and Elaine Murtagh. “The Effects of Continuous Compared to Accumulated Exercise on Health: A Meta-Analytic Review.” Sports Medicine (Auckland, N.Z.) 49, no. 10 (October 2019): 1585–1607.

25

Reitlo, Line Skarsem, Silvana Bucher Sandbakk, Hallgeir Viken, Nils Petter Aspvik, Jan Erik Ingebrigtsen, Xiangchun Tan, Ulrik Wisløff, and Dorthe Stensvold. “Exercise Patterns in Older Adults Instructed to Follow Moderate- or High-Intensity Exercise Protocol – the Generation 100 Study.” BMC Geriatrics 18, no. 1 (10 2018): 208.

26

Baechle, Thomas R. Essentials of Strength Training and Conditioning. Champaign, IL: Human Kinetics, 2016.

27

Baechle, Thomas R. Essentials of Strength Training and Conditioning. Champaign, IL: Human Kinetics, 2016.

28

Fransen, Marlene, Sara McConnell, Gabriela Hernandez-Molina, and Stephan Reichenbach. “Exercise for Osteoarthritis of the Hip.” The Cochrane Database of Systematic Reviews, no. 4 (April 22, 2014): CD007912. Fransen, Marlene, Sara McConnell, Alison R. Harmer, Martin Van der Esch, Milena Simic, and Kim L. Bennell. “Exercise for Osteoarthritis of the Knee.” The Cochrane Database of Systematic Reviews 1 (January 9, 2015): CD004376. Gay, C., A. Chabaud, E. Guilley, and E. Coudeyre. “Educating Patients about the Benefits of Physical Activity and Exercise for Their Hip and Knee Osteoarthritis. Systematic Literature Review.” Annals of Physical and Rehabilitation Medicine 59, no. 3 (June 2016): 174–83. Goh, Siew-Li, Monica S. M. Persson, Joanne Stocks, Yunfei Hou, Jianhao Lin, Michelle C. Hall, Michael Doherty, and Weiya Zhang. “Efficacy and Potential Determinants of Exercise Therapy in Knee and Hip Osteoarthritis: A Systematic Review and Meta-Analysis.” Annals of Physical and Rehabilitation Medicine 62, no. 5 (September 2019): 356–65. Searle, Angela, Martin Spink, Alan Ho, and Vivienne Chuter. “Exercise Interventions for the Treatment of Chronic Low Back Pain: A Systematic Review and Meta-Analysis of Randomised Controlled Trials.” Clinical Rehabilitation 29, no. 12 (December 2015): 1155–67.

29

Liao, Chun-De, Jau-Yih Tsauo, Yen-Tzu Wu, Chin-Pao Cheng, Hui-Chuen Chen, Yi-Ching Huang, Hung-Chou Chen, and Tsan-Hon Liou. “Effects of Protein Supplementation Combined with Resistance Exercise on Body Composition and Physical Function in Older Adults: A Systematic Review and Meta-Analysis.” The American Journal of Clinical Nutrition 106, no. 4 (October 2017): 1078–91.

30

Chernoff, Ronni. “Protein and Older Adults.” Journal of the American College of Nutrition 23, no. 6 Suppl (December 2004): 627S-630S.

31

Deer, Rachel R., and Elena Volpi. “Protein Intake and Muscle Function in Older Adults.” Current Opinion in Clinical Nutrition and Metabolic Care 18, no. 3 (May 2015): 248–53.

32

Whitney, Eleanor Noss, and Sharon Rady Rolfes. Understanding Nutrition, 2019.

33

Newmark, Thomas. “Cases in Visualization for Improved Athletic Performance.” Psychiatric Annals 42, no. 10 (October 22, 2012): 385–87.

34

Isaac, Anne R. “Mental Practice – Does It Work in the Field?” The Sport Psychologist 6, no. 2 (June 1, 1992): 192–98.

35

Giacobbi, Peter R., Meagan Stabler, Jonathon Stewart, Anna-Marie Jaeschke, Jean L. Siebert, and George A. Kelley. “Guided Imagery for Arthritis and Other Rheumatic Diseases: A Systematic Review of Randomized Controlled Trials.” Pain Management Nursing: Official Journal of the American Society of Pain Management Nurses 16, no. 5 (October 2015): 792–803. Malouin, Francine, and Carol L Richards. “Mental Practice for Relearning Locomotor Skills.” Physical Therapy 90, no. 2 (February 2010): 240–51.

36

Nicholson, Vaughan P, Justin WL Keogh, and Nancy L Low Choy. “Can a Single Session of Motor Imagery Promote Motor Learning of Locomotion in Older Adults? A Randomized Controlled Trial.” Clinical Interventions in Aging 13 (April 23, 2018): 713–22.

37

Grèzes, J., and J. Decety. “Functional Anatomy of Execution, Mental Simulation, Observation, and Verb Generation of Actions: A Meta-Analysis.” Human Brain Mapping 12, no. 1 (January 2001): 1–19.

38

Richter, Jeremy, Jenelle N. Gilbert, and Mark Baldis. “Maximizing Strength Training Performance Using Mental Imagery.” Strength & Conditioning Journal 34, no. 5 (October 2012): 65–69.

39

Lally P., Van Jaarsveld C.H.M., Potts H.W.W., and Wardle J. 2010. “How are habits formed: Modelling habit formation in the real world”. European Journal of Social Psychology. 40 (6): 998-1009.

40

Clear, James. ATOMIC HABITS: An Easy and Proven Way to Build Good Habits and Break Bad Ones. Place of publication not identified: RANDOM House BUSINESS, 2019.

41

Phillips, L. Alison, Pier-Éric Chamberland, Eric B. Hekler, Jessica Abrams, and Miriam H. Eisenberg. 2016. “Intrinsic rewards predict exercise via behavioral intentions for initiators but via habit strength for maintainers”. Sport, Exercise, and Performance Psychology. 5 (4): 352–364.

42

Di Domenico, Stefano I., and Richard M. Ryan. “The Emerging Neuroscience of Intrinsic Motivation: A New Frontier in Self-Determination (2017): 145.

43

Cuddy, Amy J. C., S. Jack Schultz, and Nathan E. Fosse. “P-Curving a More Comprehensive Body of Research on Postural Feedback Reveals Clear Evidential Value for Power-Posing Effects: Reply to Simmons and Simonsohn (2017).” Psychological Science 29, no. 4 (2018): 656–66.

44

Csikszentmihalyi, Mihaly. Flow: The Psychology of Optimal Experience. New York: Harper [and] Row, 2009.

45

Carretié, L., F. Mercado, M. Tapia, and J. A. Hinojosa. “Emotion, Attention, and the ‘Negativity Bias’, Studied through Event-Related Potentials.” International Journal ofPsychophysiology: Official Journal of the International Organization of Psychophysiology 41, no. 1 (May 2001): 75–85.

46

Vaish, Amrisha, Tobias Grossmann, and Amanda Woodward. “Not All Emotions Are Created Equal: The Negativity Bias in Social-Emotional Development.” Psychological Bulletin 134, no. 3 (May 2008): 383–403.

47

Losada, Marcial, and Emily Heaphy. “The Role of Positivity and Connectivity in the Performance of Business Teams: A Nonlinear Dynamics Model.” American Behavioral Scientist, July 27, 2016.

48

Gottman, John Mordechai. What Predicts Divorce? The Relationship between Marital Processes and Marital Outcomes, 2009.

49

Cowan, Nelson. “The Magical Mystery Four: How Is Working Memory Capacity Limited, and Why?” Current Directions in Psychological Science 19, no. 1 (February 1, 2010): 51–57.

50

BrainyQuote. “Bonnie Blair Quotes – Citation.” Accessed August 29, 2020. https://www.brainyquote.com/citation/quotes/bonnie_blair_204242.