{"id":2127,"date":"2025-07-10T08:42:31","date_gmt":"2025-07-10T05:42:31","guid":{"rendered":"https:\/\/www.ikiliikkuja.fi\/liikuntaharjoittelu\/voimaharjoittelu\/"},"modified":"2026-01-07T12:30:34","modified_gmt":"2026-01-07T10:30:34","slug":"styrketraning","status":"publish","type":"page","link":"https:\/\/www.ikiliikkuja.fi\/sv\/motion\/styrketraning\/","title":{"rendered":"Styrketr\u00e4ning"},"content":{"rendered":"<h1>Styrketr\u00e4ning<\/h1>\n<p>Muskelstyrka och balans \u00e4r h\u00f6rnstenarna f\u00f6r r\u00f6rligheten.<\/p>\n<p>F\u00f6r ett sj\u00e4lvst\u00e4ndigt vardagsliv rekommenderas \u00e4ldre att regelbundet och successivt tr\u00e4na p\u00e5 gym, s\u00e4rskilt \u00f6vningar som \u00f6kar muskelmassan och snabbheten.<\/p>\n<p>F\u00f6r att bibeh\u00e5lla r\u00f6rligheten b\u00f6r tr\u00e4ningen fokusera p\u00e5 de stora muskelgrupperna i underbenen. \u00c4ven tung tr\u00e4ning med fokus p\u00e5 underbenen \u00e4r tryggt f\u00f6r personer i mycket h\u00f6g \u00e5lder.<\/p>\n<h3>H\u00f6g motst\u00e5ndskraft och l\u00e5ga <strong>repetitionsm\u00e4ngder<\/strong><\/h3>\n<ul>\n<li>Motst\u00e5ndets storlek beror p\u00e5 tr\u00e4ningsdeltagarens utg\u00e5ngsniv\u00e5, men b\u00f6r vara 70\u201380 % av maximal styrka. Repetitioner 8\u201312, set 1\u20133. M\u00e5let \u00e4r att \u00f6ka muskelmassan och maximal styrka.<\/li>\n<li>I \u00f6vningar som \u00f6kar snabbstyrkan b\u00f6r motst\u00e5ndet vara 40\u201360 % av maximal styrka.<\/li>\n<li>N\u00e4r man tr\u00e4nar hemma \u00e4r det oftast inte m\u00f6jligt att uppn\u00e5 ovann\u00e4mnda motst\u00e5ndsniv\u00e5. Muskelmassa och maximal styrka kan ocks\u00e5 \u00f6kas med ett motst\u00e5nd som \u00e4r 30 % av maximal styrka, s\u00e5 l\u00e4nge antalet repetitioner \u00e4r n\u00e4ra utmattning.<\/li>\n<li>L\u00e4mpligt tr\u00e4ningsmotst\u00e5nd kan best\u00e4mmas med ett repetitionstest (1RM). <a href=\"https:\/\/www.ikiliikkuja.fi\/sv\/liikuntaharjoittelu\/bedomning-och-testning-av-rorlighet\/testit-kuntosalilaitteilla\/\">L\u00e4s mer om testet <\/a><\/li>\n<\/ul>\n<h3><strong>Regelbundenhet <\/strong><\/h3>\n<ul>\n<li>Styrketr\u00e4ning borde utf\u00f6ras minst tv\u00e5 g\u00e5nger i veckan.<\/li>\n<li>Balansen mellan tr\u00e4ning och vila \u00e4r viktig, eftersom styrkan \u00f6kar under viloperioden efter tr\u00e4ningen.<strong><br \/>\n<\/strong><\/li>\n<\/ul>\n<h3><strong>Progression<\/strong><\/h3>\n<ul>\n<li>Tr\u00e4ningen b\u00f6r vara progressiv \u2013 n\u00e4r styrkan \u00f6kar, \u00f6kar man motst\u00e5ndet, men antalet repetitioner f\u00f6rblir detsamma. I praktiken inneb\u00e4r detta att speciellt i b\u00f6rjan b\u00f6r motst\u00e5ndet \u00f6kas vid varje tr\u00e4ningspass.<\/li>\n<\/ul>\n<h2>Resultat med intensiv styrketr\u00e4ning<\/h2>\n<p>Intensiv styrketr\u00e4ning \u00e4r ett effektivt s\u00e4tt att \u00f6ka muskelstyrkan. Tr\u00e4ningen omfattar r\u00f6rlighetstest, 2\u20133 m\u00e5naders progressiv tr\u00e4ning tv\u00e5 g\u00e5nger i veckan och d\u00e4refter deltagande i en uppf\u00f6ljningsgrupp d\u00e4r tr\u00e4ningen forts\u00e4tter f\u00f6r att bibeh\u00e5lla muskelstyrkan.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-2132\" src=\"https:\/\/www.ikainstituutti.fi\/content\/uploads\/sites\/2\/2025\/11\/Intensivgrupp.jpg\" alt=\"\" width=\"900\" height=\"518\" srcset=\"https:\/\/www.ikainstituutti.fi\/content\/uploads\/sites\/2\/2025\/11\/Intensivgrupp.jpg 1201w, https:\/\/www.ikainstituutti.fi\/content\/uploads\/sites\/2\/2025\/11\/Intensivgrupp-300x173.jpg 300w, https:\/\/www.ikainstituutti.fi\/content\/uploads\/sites\/2\/2025\/11\/Intensivgrupp-1024x589.jpg 1024w, https:\/\/www.ikainstituutti.fi\/content\/uploads\/sites\/2\/2025\/11\/Intensivgrupp-768x442.jpg 768w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Styrketr\u00e4ning Muskelstyrka och balans \u00e4r h\u00f6rnstenarna f\u00f6r r\u00f6rligheten. F\u00f6r ett sj\u00e4lvst\u00e4ndigt vardagsliv rekommenderas \u00e4ldre att regelbundet och successivt tr\u00e4na p\u00e5 gym, s\u00e4rskilt \u00f6vningar som \u00f6kar muskelmassan och snabbheten. F\u00f6r att bibeh\u00e5lla r\u00f6rligheten b\u00f6r tr\u00e4ningen fokusera p\u00e5 de stora muskelgrupperna i underbenen. \u00c4ven tung tr\u00e4ning med fokus p\u00e5 underbenen \u00e4r tryggt f\u00f6r personer i mycket h\u00f6g [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1331,"parent":2025,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"inline_featured_image":false,"footnotes":""},"class_list":["post-2127","page","type-page","status-publish","has-post-thumbnail","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Styrketr\u00e4ning - Ikiliikkuja<\/title>\n<meta name=\"description\" content=\"Ik\u00e4ihmisille suositellaan s\u00e4\u00e4nn\u00f6llist\u00e4 ja nousujohteista, erityisesti alaraajoihin kohdistuvaa lihasvoimaharjoittelua.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.ikiliikkuja.fi\/sv\/motion\/styrketraning\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Styrketr\u00e4ning - 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