{"id":18941,"date":"2025-05-29T15:38:15","date_gmt":"2025-05-29T13:38:15","guid":{"rendered":"https:\/\/talk.nordea.se\/privatebanking\/?p=18941"},"modified":"2025-06-04T09:23:48","modified_gmt":"2025-06-04T07:23:48","slug":"vikten-av-att-lyfta-tungt","status":"publish","type":"post","link":"https:\/\/talk.nordea.se\/privatebanking\/vikten-av-att-lyfta-tungt\/","title":{"rendered":"Vikten av att lyfta tungt"},"content":{"rendered":"\n

F\u00e5 saker \u00e4r s\u00e5 trendk\u00e4nsliga som tr\u00e4ning. Ena v\u00e5ren \u00e4r det crossfit som \u00e4r svaret p\u00e5 allt, h\u00f6sten d\u00e4refter \u00e4r det tyngdlyftning som allena ska ge dig l\u00e4ngre liv, smalare mage och mer energi. Eller s\u00e5 \u00e4r det trail-running, wild swimming, triathlon, isbad, calisthenics, styrkelyft, foamrollers eller cykling som ska f\u00f6r\u00e4ndra ditt liv till det b\u00e4ttre.<\/p>\n\n\n\n

Men vilken metod \u00e4r egentligen b\u00e4st? Tittar man till aktuell forskning finns det f\u00e5 slutgiltiga sanningar. Dels \u00e4r det sv\u00e5rt att leda i bevis exakt vad som beror p\u00e5 tr\u00e4ning, gener, kost och livsstil (oftast \u00e4r det ju en blandning). Dels \u00e4r vi alla olika: f\u00f6r vissa \u00e4r boxning kanonbra, f\u00f6r andra \u00e4r det livsfarligt. En del m\u00e5r alldeles utm\u00e4rkt av att \u00e4ta massor av kolhydrater och jogga n\u00e5gra dagar i veckan. Andra blir j\u00e4ttefeta om de inte tr\u00e4nar h\u00e5rt och \u00e4r v\u00e4ldigt f\u00f6rsiktiga med kosten. Den individuella variationen \u00e4r enorm.<\/p>\n\n\n\n

Men vissa saker kan sl\u00e5s fast med n\u00e4stan hundraprocentig s\u00e4kerhet. Styrketr\u00e4ning till exempel \u2013 r\u00e4tt utf\u00f6rd har den positiva effekter p\u00e5 n\u00e4stan vem som helst. WHO har sedan 2010 rekommenderat regelbunden styrketr\u00e4ning. En av USA:s st\u00f6rsta gymkedjor, Planet Fitness, meddelade nyligen att de minskar antalet l\u00f6pband till f\u00f6rm\u00e5n f\u00f6r skivst\u00e4nger och kettlebells. Fler och fler spottar nu i n\u00e4varna och lyfter tungt.<\/p>\n\n\n\n

\"Isak
Det \u00e4r aldrig f\u00f6r sent att b\u00f6rja lyfta tungt. Det menar Isak Nyqvist, personlig tr\u00e4nare och instagramprofil. Bild: Press.<\/figcaption><\/figure>\n\n\n\n

Isak Nyqvist, personlig tr\u00e4nare med \u00f6ver 430 000 f\u00f6ljare p\u00e5 Instagram, nickar igenk\u00e4nnande.<\/p>\n\n\n\n

\u2013 M\u00e5nga b\u00f6rjar f\u00e5 upp \u00f6gonen f\u00f6r vad styrketr\u00e4ning kan generera. Muskler \u00e4r ju som en krockkudde f\u00f6r livet, inte bara fysiskt utan \u00e4ven mentalt. Att beh\u00e5lla styrka s\u00e5 l\u00e4nge som m\u00f6jligt g\u00f6r ju att du kan h\u00e5lla p\u00e5 med det du tycker \u00e4r roligt s\u00e5 l\u00e4nge som m\u00f6jligt i livet.<\/p>\n\n\n\n

F\u00f6r muskler g\u00f6r betydligt mer \u00e4n att bara r\u00f6ra v\u00e5ra lemmar. Styrketr\u00e4ning \u00e4r bra f\u00f6r \u00e4mnesoms\u00e4ttningen, insulink\u00e4nsligheten och kolesterolniv\u00e5er. Forskare \u00e4r eniga om att styrketr\u00e4ning verkar minska risken f\u00f6r hj\u00e4rtsjukdom, diabetes och cancer. Och det \u00e4r p\u00e5 intet s\u00e4tt en tr\u00e4ningsform som \u00e4r f\u00f6rbeh\u00e5llen unga \u2013 tv\u00e4rtom. Ju \u00e4ldre du \u00e4r, desto viktigare att st\u00e4rka musklerna.<\/p>\n\n\n\n

\u2013 \u00c4ven om du aldrig har lyft en vikt \u00e4r det aldrig f\u00f6r sent. Man kan utveckla styrka under v\u00e4ldigt l\u00e5ng tid i livet. Naturligtvis beror det p\u00e5 fr\u00e5n vilken niv\u00e5 du b\u00f6rjar: Usain Bolt kommer inte att bli snabbare, s\u00e4ger Isak Nyqvist.<\/p>\n\n\n\n

\"\"
Sv\u00e5rt att komma ig\u00e5ng \u00e4ven om du vet att du borde? Tips: koppla ihop tr\u00e4ning med det du \u00e4lskar att g\u00f6ra. Foto: Victor Freitas\/pexels.<\/figcaption><\/figure>\n\n\n\n

Nej, hur bra styrketr\u00e4ning \u00e4n \u00e4r, kan den inte hindra det oundvikliga. Ju \u00e4ldre vi blir, desto svagare blir v\u00e5ra muskler. I trettio\u00e5rs\u00e5ldern b\u00f6rjar de krympa och i sextio- och sjuttio\u00e5rs\u00e5ldern blir den processen snabbare. Svaga muskler \u00f6kar risken f\u00f6r fallolyckor och g\u00f6r det sv\u00e5rare f\u00f6r kroppen att l\u00e4ka. Styrketr\u00e4ning kan sakta ned den processen.<\/p>\n\n\n\n

Men att veta att n\u00e5got \u00e4r bra \u00e4r en sak \u2013 att oms\u00e4tta den i verklighet \u00e4r n\u00e5got helt annat. Det \u00e4r som med tandtr\u00e5d: du vet att du borde, men \u2026 n\u00e4. Tr\u00e5kigt. Jobbigt. Och ju \u00e4ldre vi blir, desto sv\u00e5rare \u00e4r det att t\u00e4nka nytt.<\/p>\n\n\n\n

\u2013 Jag brukar s\u00e4ga att du ska koppla ihop r\u00f6relse och tr\u00e4ning med det man \u00e4lskar i livet. Vill du forts\u00e4tta spela golf, spela gitarr eller segla? Det kommer du g\u00f6ra mycket b\u00e4ttre om du bor i en fysiskt stark kropp. Du blir en b\u00e4ttre musiker om du \u00e4r v\u00e4ltr\u00e4nad. Du spelar b\u00e4ttre golf, du seglar b\u00e4ttre. Visst, n\u00e4r vi blir \u00e4ldre blir vi mer h\u00e5rdkodade i huvudet. Men det \u00e4r inte samma sak som att du inte kan f\u00f6r\u00e4ndras \u2013 det \u00e4r bara lite sv\u00e5rare.<\/p>\n\n\n\n

\"n\u00e5gon
Styrketr\u00e4ning \u00e4r bevisligen bra f\u00f6r dig, speciellt n\u00e4r du b\u00f6rjar bli lite \u00e4ldre. Foto: Shutterstock.<\/figcaption><\/figure>\n\n\n\n
\n

D\u00e5 ska du b\u00f6rja styrketr\u00e4na <\/strong>
(enligt Isak Nyqvist)<\/strong><\/p>\n\n\n\n

1. Om du har ont. Sm\u00e4rta \u00e4r ett tecken p\u00e5 att n\u00e5got \u00e4r fel. Ofta g\u00e5r det att motverka med att st\u00e4rka musklerna.<\/p>\n\n\n\n

2. Om du inte klarar av vardagliga saker som att g\u00e5 upp f\u00f6r en trappa eller b\u00e4ra hem matkassen.<\/p>\n\n\n\n

3. Om du har problem med att g\u00f6ra det du \u00e4lskar. Spelar ingen roll vad det \u00e4r \u2013 styrketr\u00e4ning g\u00f6r dig b\u00e5de fysiskt och mentalt starkare.<\/p>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"

F\u00e5 saker \u00e4r s\u00e5 trendk\u00e4nsliga som tr\u00e4ning. Ena v\u00e5ren \u00e4r det crossfit som \u00e4r svaret...<\/p>\n","protected":false},"author":2,"featured_media":18944,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[3],"tags":[33],"class_list":["post-18941","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hallbarhet","tag-hallbarhet"],"acf":[],"yoast_head":"\nVikten av att lyfta tungt - Talk with Nordea Private Banking<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/talk.nordea.se\/privatebanking\/vikten-av-att-lyfta-tungt\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vikten av att lyfta tungt - Talk with Nordea Private Banking\" \/>\n<meta property=\"og:description\" content=\"F\u00e5 saker \u00e4r s\u00e5 trendk\u00e4nsliga som tr\u00e4ning. 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