Stand Up to Aging
老年人如何通过健身预防跌倒
Functional Aging： Ground-to-standing exercises help older exercisers preserve strength， improve agility and
prevent hazardous falls。
功能老化：从地上到站起来的练习能够帮助老龄人群增强力量、改善灵敏性并预防跌倒。
Getting up off the ground grows more difficult as we age。 Muscles and bones weaken， coordination becomes less fluid， and simply doing chores around the house gets more challenging。
随着年龄的增大，“从地上站起来”这个简单的动作变得越来越难。肌肉和骨骼变弱，协调性变差，在家里做家务变得十分具有挑战性。
Ground-to-standing （G2S） exercises address these changes。 While even performance athletes can benefit from G2S drills （see the sidebar “G2S Exercises Also Help Performance Athletes”）， they’re supremely helpful for older exercisers who are at risk for broken hips and other threats to their mobility。 In addition to improving strength and mobility， G2S drills improve circulation and neuromuscular coordination。 Adding resistance and load to these drills further improves strength and endurance。
G2S练习（Ground-to-Standing）便是针对这些变化的。专业运动员也可以通过G2S练习增强运动表现（见附录中的动作）。老龄训练者可以通过G2S练习增强力量及灵活性，改善循环系统及神经肌肉协调。使用额外的负重，还可以改善力量和耐力。
Let’s look at the background on G2S exercises， why they’re beneficial to older clients， and how they help aging bodies perform better。
我们现在看一下G2S练习的背景知识，了解它的机理及实践方法。
Why G2S Ability Is So Important
为什么G2S能力很重要
Playing with children and grandchildren requires sinking to their level。 Then there’s the matter of getting back up—which becomes more challenging every year。 G2S drills make it easier to get down on the ground to play with kids， then hop back up and chase them around。
陪儿孙们玩耍时，老人需要弯下腰至小孩儿的高度。然后，站起来就变得有点难了。随着年龄的继续增长，站起来的能力每况愈下。G2S练习能够帮助老人们坐到地上陪儿孙们玩耍，然后站起来和他们追逐游戏。
These challenges multiply around the household。 Reading glasses fall under the coffee table； cat toys must be fetched from under the couch。 Everyday activities underscore a fundamental concern for older people： “Sitting [down on the floor and then rising from it are basic functional tasks] required for autonomy。 The inability to perform these and similar actions are closely related to the risk of falling， and if a fall has occurred， the capacity to return to an upright position is critical” （Brito et al。 2012）。
衰老带来的挑战在家中成倍增加，比如说捡起掉在地上的老花镜，够出来掉在沙发底下的玩具。“坐在地上然后站起来是一项基本的功能任务。如果做不到，那么跌倒的风险成倍增加。如果跌倒，能快速反应，然后站直的能力也很重要。”（Brito et al。 2012）
Loss of strength， mobility and agility poses severe risks to aging clients。 A 2011 study found that women aged 70–79 who suffer a hip fracture double their risk of dying within a year。 For women 80 and older who are in excellent health， a hip fracture nearly triples their risk of dying within a year （LeBlanc et al。 2011）。 Brito and colleagues found that adults who scored low on the sitting-rising test （SRT） faced more than a six-fold increase in all-cause mortality。
力量、灵活性、灵敏性的下降会引起一系列风险。一项2011年的研究发现，年龄在70-79岁的髋部骨折的女性在一年内死亡的风险翻了一番。对于健康状况良好的80岁以上的女性来说，髋部骨折使她们在一年内死亡的风险翻了3倍（LeBlanc et al。 2011）。Brito及同事们发现，在SRT（Sitting-Rising Test，坐下来再站起来）测试中得分较低者，全因死亡率增加了6倍以上。
G2S exercises improve the strength and mobility people need to extend their life expectancy。
G2S练习可以提高力量和灵活性，延长预期寿命。
Why G2S Ability Declines With Age
为什么G2S能力会随年龄的增长而下降？
Aging has three fundamental markers：
衰老有3个基本标志：
- dynapenia （loss of muscle strength） （Clark & Manini 2012）
- sarcopenia （loss of muscle mass） （Doherty 2003）
- decreased lean body mass （loss of muscle， bone and connective tissue）
- 肌力下降（Dynapenia）（Clark & Manini 2012）
- 肌肉量下降（Sarcopenia）（Doherty 2003）
- 瘦体重下降（肌肉、骨骼及结缔组织损失）
These changes make it more challenging to move efficiently in three dimensions （direction， distance and depth）。 Furthermore， modern conveniences free older adults from having to perform a range of three-dimensional movements。 All these trends reduce mobility and increase the risk of falls。
这些改变会在3个维度（方向、距离及深度）上引起活动困难。此外，现代化的便利设施使老年人不必进行一系列三维运动，降低灵活性，增加跌倒风险。
Studies have noted that aging reduces the nervous system’s capacity for communicating with connective tissue and muscle （Tieland， Trouwborst & Clark 2018）。 This process degrades muscle recruitment， making it more difficult to perform activities of daily living。
研究表明，随着年龄的增长，神经系统对结缔组织及肌肉的控制能力降低（Tieland， Trouwborst & Clark 2018）。肌肉的募集程度降低，会增大日常活动的难度。
That’s why G2S exercises are so important： They address the twin assaults of dynapenia and sarcopenia。
G2S练习的重要性就体现在这里，它可以对抗年龄增长引起的肌力下降及肌肉流失。
Getting G2S Drills Right
G2S drills （see the sidebar “5 Ground-to-Standing Exercises”） are designed to improve strength and mobility by rhythmically lengthening and shortening the body’s connective tissues。 The drills start from odd positions to enhance space and motion at the foot and ankle， pelvis and hips， thoracic spine， and scapulothoracic joints。 Properly performing the G2S drills can enhance posture。 Optimal postural alignment represents a proper balance in mobility and strength。
G2S练习（见附录“5种G2S练习”）旨在通过有节奏地伸长和缩短结缔组织，改善力量和灵活性。练习从一个比较古怪的姿势开始，为的是增强足、踝、髋、骨盆、胸椎以及肩胛胸壁关节的位置觉和运动觉。适度的G2S练习可以塑造更好的体态。而正确的体态（即身体对线）反映了力量与灵活性之间的平衡。
G2S exercises don’t require equipment， so it’s possible to do them anywhere， anytime。 Clients can start from ground positions such as sitting， kneeling， half-kneeling （one knee on the ground）， supine， prone or side-lying。 Practice coaching your clients on how to get up off of the floor from a variety of these starting positions。 Clients who need assistance can use a bench or seat。
G2S练习不需要器械，你可以随时随地做。从地上的起始姿势可以是坐姿、跪姿、半跪姿、仰卧姿或侧卧姿，而我们教练要做的就是让客户从这些起始姿势下站起来。需要外力辅助的客户，可以在训练凳或座椅上进行练习。
G2S Exercises Also Help Performance Athletes
G2S练习也可以用于高水平运动员身上
Ground-to-standing exercises add a variety of motions that can help performance athletes get stronger and avoid injuries。 Since strength requires an ability to accumulate and produce force， the neuromuscular system and the connective tissue system must be able to communicate efficiently to tolerate these forces。
G2S练习也可以帮助运动员变得强壮，并预防损伤。想要力量大，要有蓄积并发出力量的能力。神经系统内应当协调良好，并有能够承受住这些力的强大的结缔组织。
Improving tissue tolerance and neuromuscular communication requires athletes to perform and repeat motions from a variety of positions and directions with differences in load， speed， and time under tension。
想要增强组织的耐受性及神经协调能力，需要在多种姿势、多个方向上做练习，并辅以变化的负荷、速度以及肌肉处在张力下的时间（Time Under Tension）。
All sports require players to get into unusual positions that require bending and extending the ankles， knees and hips。 Motions go in all directions， across small and large distances， and include getting low to the ground and exploding high into the air。
在体育运动中，运动员经常处于髋、膝、踝的屈曲和伸展的姿势下。由于专项特征，活动方向多种多样，移动距离或小或大，有的需要放低姿势贴近地面，而有的需要竭尽全力往空中跳。
G2S drills can be terrific movement preparations for tennis， baseball， hockey， football， soccer， volleyball， basketball and many other ground sports。 All athletes need efficiency and speed when going to the ground and getting back up。
G2S练习可以让网球、棒球、排球、曲棍球、足球、橄榄球、排球、篮球以及许多其他运动项目的运动员受益。
Enhancing Circulation With G2S
促进循环
The G2S method naturally pumps fluid throughout the body。 Moving up and down through and against the field of gravity causes blood， lymph and water to flow more readily。 The muscle’s pumping action and changes in hydrostatic pressures circulate the fluids （Reed & Rubin 2010）。
G2S练习可以自然地将体液泵至全身，促进血液、淋巴以及水的循环。肌肉的抽运作用以及静水压的变化可以促进体液循环（Reed & Rubin 2010）。
The more repetitive the movement is and the closer you get to the ground before standing back up again， the more fluid gets pumped throughout the body （Schleip et al。 2012）。 This flow is crucial for maintaining homeostasis in the cells， delivering oxygen to the cells， removing metabolic waste through the lymphatic system and enhancing overall cardiovascular efficiency。
动作重复次数越多、离地时越靠近地面，泵至身体各处的体液越多（Schleip et al。 2012）。体液的流动对细胞稳态的维持尤为重要，可以将氧气输送至细胞，并通过淋巴系统运走代谢废物，提高心血管系统的整体工作效率。
Increasing the speed of these exercises makes the cardiovascular system work overtime， creating an excellent cardiovascular modality。
做练习时增加动作速度，可以引起更好的心血管适应。
Benefits of Doing G2S Drills
G2S练习的好处
Mental
心灵
- reduces anxiety and depression
- improves memory and cognition
- enhances self-esteem
- 减轻焦虑及沮丧
- 增强记忆力及认知能力
- 提升自尊
来源： Delbaere et al。 2004。
Physical
身体
- improves performance in activities of daily living
- slows the impact of sarcopenia and dynapenia
- increases bone and tissue density
- improves balance
- helps prevent falls
- helps fight diabetes， heart disease and high blood pressure
- decreases risk factors for all-cause mortality
- lessens chronic pain from osteoarthritis and fibromyalgia
- improves symptoms of chronic fatigue syndrome
- 提高日常生活能力
- 减缓肌肉流失、肌力下降的速度
- 增强骨密度及组织密度
- 改善平衡能力
- 防止跌倒
- 有助于对抗糖尿病、心脏病和高血压
- 降低全因死亡率的风险因素
- 减轻骨关节炎和纤维肌痛症引起的慢性疼痛
- 改善慢性疲劳综合症的症状
Age， Motion and G2S
年龄、活动及G2S
Humans self-organize when they move。 That is the essence of motor learning。 Babies learn how to get up off the ground without much coaching。 The same is evident throughout the animal kingdom： Movement is self-taught。
人类在移动的时候会进行自我组织。这是运动学习的本质。婴儿在学习如何从地面上起来的时候，并没有外界的指导。在动物界，动作是自学的。
However， efficiency of movement doesn’t come so naturally； it has to be enhanced with practice。 Repetition and progression yield greater neuromuscular coordination as the nerves improve their ability to communicate with the body’s motor systems。
动作的习得是自然的，但是高效的动作并不能通过自然的习得获得，必须通过练习才能加强。需要不断地重复、进阶，促进更好的神经肌肉协调，形成更好的动作。
5 Ground-To-Standing Exercises
5个G2S练习
By improving muscle strength， cardiovascular efficiency and functional independence， these ground-to-standing exercises will enhance your clients’ ability to move better。 The drills should be performed daily， progressing from the simplest to the most difficult， as shown below。
G2S练习可以改善力量、心肺功能以及日常生活能力，并增强动作能力。每天都要进行G2S练习，并适时进阶。
For each exercise， have clients do 1–2 sets of 10 repetitions。 Exercise 5 is the most challenging， requiring the most strength and mobility。 While these exercises are ideal for older exercisers， you can use them as a warmup in any client’s program。
每个动作做1-2组，每组10次。第五个练习比较难，需要很强的力量及灵活性。这些动作的针对对象是老年人，但你也可以在普通客户的热身阶段做这些练习。
- HalfKneeling Step To Stand
半跪姿起立（Half Kneeling Step To Stand）
- Start in a kneeling position， one foot forward。
- Fix your eyes forward as if sighting a target。 Drive the ground down with your front foot， keeping the upper body still， and step up to a standing position。
- Maintain good posture， then step the frontfoot back to the starting position。
- 以半跪姿开始，一只脚在前。
- 眼睛盯向前方。上肢挺直，前脚主导发力站起。
- 身体挺直，前脚回到起始姿势。
- Crisscross Applesauce Spin
双腿交叉转身起立（Crisscross Applesauce Spin）
- Sit in the “crisscross applesauce” position。
- Twist back and away from your top leg， and spin your feet and hips 180 degrees in the opposite direction。
- Use your hand to push the ground away and shift into a standing position。
- Reverse the pattern on the way down by placing the hand on the ground and twisting back into the seated starting position。
- 坐在地上，双腿交叉。
- 手辅助发力，向后转180°至站姿。
- 沿起立时相反的方向，下蹲，手撑地，转身，回到起始姿势。
- Supine Roll To Inchworm
仰卧翻身+手走（Supine Roll To Inchworm）
- Lie in a supine position。
- Roll over to a prone position。
- Push your body off the ground into a plank。
- Walk your hands toward your feet， and then stand up out of your deep bow。
- Bend over and walk your hands back to a plank position。
- Lower your chest until your body is flat on the ground。
- Roll back over。
- Repeat， rolling in the other direction。
- 仰卧于地面。
- 翻身，至俯卧姿。
- 推起身体，至平板支撑姿势。
- 双手向双脚行进，然后伸髋站起。
- 俯身，双手向前行进，至平板支撑姿势。
- 胸部慢慢放下，至俯卧姿。
- 重复，向相反的方向翻身。
- Prone Stand to Statue
平板支撑至单腿站立（Prone Stand to Statue）
- Start in a prone plank position， hands shoulder-width apart， feet hip-width apart。
- Step your right foot to the outside of your right hand。
- Shift your weight onto the right leg and push the ground away。
- Propel yourself vertically into a single-leg balanced stance。
- Hold that position as though you were a statue。
- Reverse the pattern to descend back to the starting position。
- Alternate sides （left side is shown）， or perform a desired number of reps on the same side before switching。
- 从俯卧平板支撑姿势开始，双手与肩等宽，双脚与髋同宽。
- 将右脚前跨至右手外侧。
- 重心放在右腿上，然后发力站起。
- 右腿支撑，左腿抬起，单腿支撑站立。
- 保持这个姿势，感觉自己像是一尊雕塑。
- 沿刚才相反的流程回到起始姿势。
- 换边继续进行。
- Side-lying Crossover To Forward Lunge
侧卧交叉步至前弓步（Side-lying Crossover To Forward Lunge）
- Start in a side-lying position leaning on the hand or， for a greater challenge， on the forearm。
- Cross the top leg toward the supporting arm that is in contact with the ground。
- Drive the front leg into the ground to transfer off the ground。
- Immediately continue your momentum forward by stepping into a forward lunge。
- Reverse the pattern by stepping back into the starting position。
- In that starting position， stay as straight as a steel beam。
- 以侧卧姿势开始，手撑地。想增大难度，肘撑地。
- 将上边那条腿向支撑侧的手臂收。
- 起身，然后迅速转换至前弓步。
- 沿刚才相反的流程回到起始姿势。
- 在起始姿势下，身体要保持一条直线，核心要收紧。
Aging degrades movement efficiency。 The G2S method is a safe， effective way to turn that around， enhancing communication and coordination in the body。 Put these exercises to work so your older clients can stay strong and agile and reduce the risks of dangerous falls。
衰老会是动作效率降低。G2S练习是一种安全、有效的延缓衰老的方式，可以增强身体的协调。把G2S练习放到你的老年客户的训练计划中，让他们保持强健、敏捷，并预防跌倒意外。
Demonstration Videos
- Tall Kneeling Step To Stand
双腿交叉转身起立
- Crisscross Applesauce Spin
双腿交叉转身起立
- Supine Roll To Inchworm
仰卧翻身+手走
- Prone Stand to Statue
平板支撑至单腿站立
- Side-lying Crossover To Forward Lunge
侧卧交叉步至前弓步
作者：John Sinclair
翻译：赵鹏旺
