Grupos Especiais – Terceira Idade
A FISIOLOGIA DO ENVELHECIMENTO
AMERICAN COLLEGE OF SPORT MEDICINE – CURRENT COMMENT
FEBRUARY – 2001
Tradução: Profª Ms. Érica Verderi
O que pode ser feito para minimizar ou bloquear a perda de massa muscular? E a deteriorização da função do músculo?
O envelhecimento desafia a definição, pelo menos, o envelhecimento biológico. O envelhecimento não é somente uma passagem pelo tempo, mais do que isto, é o acúmulo de eventos biológicos que ocorrem ao longo do tempo. Se nós definirmos envelhecimento como a perda das habilidades de adaptação ao meio, então a idade biológica e funcional torna-se a forma mais adequada de se medir o envelhecimento e suas adaptações.
Até o início do século XX, aproximadamente 4% da população dos USA vivia em média até 65 anos, hoje, isto tem aumentado para 13%. A expectativa de vida nos USA tem aumentado para 76 anos e é esperado o aumento para 83 anos em 2050.
Hoje a população idosa soma quase 36 milhões, sendo considerada uma grande parte da população do USA. Dessa forma, se faz necessário o crescimento de atendimento especializado para pessoas com mais de 85 anos de idade para o desenvolvimento de suas atividades diárias. Assim, indivíduos de vida longa, nós determinamos aqueles os quais participam de atividades físicas, as quais, melhoram a sáude, a capacidade funcional, qualidade de vida e independência funcional.
O relato mais frequente como consequência do processo normal de envelhecimento é a perda de massa muscular ou sarcopenia. Inúmeras pesquisas concordam que sarcopenia não pode ser exemplificada por um simples fator, mas sim, um duplo complexo relacionamento entre o músculo (miopatia) e o nervo (neuropatia) e suas alterações e declínios para estes dois sistemas fisiológicos decorrentes da diminuição das atividades físicas.
Com o aumento da idade, ocorrem mudanças nas fibras dos músculos e no número de fibras, sendo estas, prováveis razões para a diminuição da massa muscular. Alguns estudos relatam que, as fibras do Tipo I (contração lenta, aeróbica) são resistentes a atrofia pelo menos até a idade 60 e 70 anos, enquanto as fibras do Tipo II (contrações rápidas, anaeróbicas), declinam com a idade. Pesquisas indicam que, a perda das fibras musculares ocorre tanto em homens como em mulheres e corresponde uma idade crítica ao redor dos 50 anos, quando a atrofia dos músculos torna-se mais evidente.
Uma das mais perceptíveis manifestações da perda de massa muscular é a diminuição da habilidade da produção de força. No entanto, esta perda não é universal. Deve se referir ao tipo de contração muscular que está sendo exigida e o tipo de grupo muscular que está sendo examinado.
Pesquisas que verificam as características da produção da força isométrica durante o processo de envelhecimento declinam mais cedo nos extensores do antebraço e nos músculos da perna (dorsoflexores e flexores plantares) ao redor dos 40 anos.
Talvez mais importante do que a manutenção da produção da força nos idoso é a manutenção da resistência. No entanto, esta literatura é um pouco equivocada. Algumas pesquisas tem notado que os idosos são capazes de manter voluntariamente contrações musculares isométricas e dinâmicas por mais de 60 segundos, tanto quanto comparados com indivíduos mais jovens na performance das contrações para uma porcentagem relativa de força. Outros, todavia, tem relatado que o idoso tem significativa perda da produção de força após 30 segundos quando um fator potencial de motivação for removido a partir de estimulação elétrica. Estudos também tem mostrado que, a diminuição da habilidade da manutenção da produção de força não está somente relacionado a idade como vem sendo relatado, na localização dos grupos musculares; grupo musculares da parte inferior dos membros perdem massa muscular antes que os grupos da parte superior.
Para resumir os fatores associados a atrofia dos músculos relativos ao envelhecimento, devemos considerar sempre que diferentes mudanças ocorrem de indivíduos para indivíduos e também entre diferentes grupos musculares. Um outro fator também a considerar nas alterações observadas músculo-esquelética, de cunho secundário, mas que, nos dá considerável desequilíbrio nos resultados, são os fatores externos: deficiência nutricional, mudanças endócrinas e a ausência regular de atividade física.
Se o aumento da idade resulta em declínio da massa muscular e sua função, pode um adequado programa de treinamento de resistência trazer benefícios para o envelhecimento do indivíduo?
Recentemente todas as pesquisas tem acordado que o sistema músculo-esquelético de um indivíduo idoso é capaz de se adaptar em um curto período de treinamento (12 semanas), no aumento da força através da hipertrofia das fibras e na melhora da capacidade funcional.
Um recente estudo mostrou que, um treinamento de peso em mulheres idosas na pós-menopausa, geralmente na década de 50, obteve significativo aumento na força dos grupos musculares concomitantemente com o aumento da tonicidade.
É importante salientar que o grau de hipertrofia muscular seguido de treinamento depende da idade. Alguns estudos tem relatado que jovens (22 a 31 anos) homens e mulheres, tem significativo aumento na tonicidade do músculo após 3 meses de treinamento quando comparado com idoso entre 62 a 72 anos, no entanto, eles concluíram que não obstante, existe um efeito relacionado a idade na receptividade dos exercícios e que não pode ser generalizado para todos os grupos musculares.
Ainda existe pouca informação disponível com relação ao sistema músculo-esquelético dos indivíduos em processo de envelhecimento a partir de um período de treinamento. Um certo estudo, num período de dois anos, realizou um controle de treinamento de peso em 113 homens e mulheres em idades entre 60 a 80 anos. O programa de treinamento consistiu de duas sessões por semana por um período de 42 semanas, seguidos por 10 semanas de testes e período de descanso. E então, outras 42 semanas de treinamento. Cada sessão consistiu de 3 séries de exercícios com 10-12 repetições em 80% da resistência muscular. Determinou-se que, a musculatura masculina tornou-se mais forte do que a feminina e de 60 a 70 anos a musculatura apresentou-se mais forte do que 70 a 80 anos. Em adição, a resistência aumentou continuamente em cada grupo (homens e mulheres) no total do período de dois anos.
Para finalizar, pesquisas recentes indicam que a musculatura do idoso pode adaptar positivamente, tanto quanto a musculatura jovem para os exercícios de resistência. Significativamente, os benefícios na força que ocorre da hipertrofia dos músculos, pode ser resultado de um sensível aumento dos hormônios – receptores androgenos, tais como, testosterona, hormônio do crescimento, resposnsáveis pelo aumento dos níveis dos fatores de circulação do crescimento muscular.
O American College of Sports Medicine (ACSM), tem publicado posicionamentos sobre os efeitos dos exercícios para a saúde do adulto e do idoso. Esta fase biológica não é o limite para se iniciar um programa de exercícios (no entanto, com aprovação médica), e que o exercício deve ser progressivo e natural. Abranger todos os grupos musculares. Devem ser feitos duas a três vezes por semana, com pelo menos 1 séries de 8 a 15 repetições. Aumentar as séries pode trazer maiores benefícios, e exercícios que favoreçam o equilíbrio e a postura devem ser praticados.
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