The Enemy Of Bodybuilding Success
Sarcopenia muscle loss,
Why an article on Sarcopenia?
Simple...
In physically inactive people, after the age of 30 there is a loss of approximately 3-5% of muscle mass per decade and a parallel decline in muscle strength (Nair 1995) A more detailed explanation can be found at this site Sarcopenia: The Mystery of Muscle Loss Chantal Vella, M.S. and Len Kravitz, Ph.D.
Simple...
In physically inactive people, after the age of 30 there is a loss of approximately 3-5% of muscle mass per decade and a parallel decline in muscle strength (Nair 1995) A more detailed explanation can be found at this site Sarcopenia: The Mystery of Muscle Loss Chantal Vella, M.S. and Len Kravitz, Ph.D.
Sarcopenia affects us all.
It was an article similar to that one that got me back into weight training. I had a vision of wasting away to nothing, which is not far from the truth.
The body loses muscle mass as it ages. This condition is called Sarcopenia.
It sounds ominous but sarcopenia simply refers to the muscle loss that comes with age.
This muscle loss is also accompanied by a loss of strength and function in these muscle groups.
Sarcopenia affects all of us whether we are physically active or not. You will have a better chance of fighting this age-related muscle loss if you are active.
You cannot stop the aging process but you can reduce some of the debilitating effects.
The body loses muscle mass as it ages. This condition is called Sarcopenia.
It sounds ominous but sarcopenia simply refers to the muscle loss that comes with age.
This muscle loss is also accompanied by a loss of strength and function in these muscle groups.
Sarcopenia affects all of us whether we are physically active or not. You will have a better chance of fighting this age-related muscle loss if you are active.
You cannot stop the aging process but you can reduce some of the debilitating effects.
Understanding Sarcopenia
and how to reduce it is a key to living a longer fitter life and the sooner you get started the better and easier it will be.
A adopting a bodybuilding life style or keeping your existing bodybuilding regime going in later life will keep the worst effects of this condition at bay.
Regular exercise is the most effective way to slow and counteract the effects of age-related muscle and strength loss.
Comparisons between active and sedentary older adults suggest that much of the strength loss with aging is due lifestyle factors. For example, individuals who continue to use certain muscles on a regular basis do not show the same age-related decreases in strength. In general, muscle atrophy, and thus strength loss, will occur any time the muscles are not required to work against a given load. The result will be a decrease in protein synthesis accompanied by an increase in protein breakdown. Overall, the muscle atrophies and loses much of its strength.
Incorporating regular resistance training is the most effective means of slowing down this effect.
A adopting a bodybuilding life style or keeping your existing bodybuilding regime going in later life will keep the worst effects of this condition at bay.
Regular exercise is the most effective way to slow and counteract the effects of age-related muscle and strength loss.
Comparisons between active and sedentary older adults suggest that much of the strength loss with aging is due lifestyle factors. For example, individuals who continue to use certain muscles on a regular basis do not show the same age-related decreases in strength. In general, muscle atrophy, and thus strength loss, will occur any time the muscles are not required to work against a given load. The result will be a decrease in protein synthesis accompanied by an increase in protein breakdown. Overall, the muscle atrophies and loses much of its strength.
Incorporating regular resistance training is the most effective means of slowing down this effect.
Sarcopenia and inadequate Calcium
Many are aware of the threat of osteoporosis as we age. It mostly affects women, but it is a condition that results in brittle bones. When an inadequate level of calcium is consumed, the body robs the bones for what it needs. Loss of bone may lead to a number of conditions, not the least of which is more broken bones from falls.
Like osteoporosis, sarcopenia is thought to be a condition that arises from a variety of sources. Other changes occur in the body as we age as well. The amount of necessary nutrients we consume is less. For seniors, it can be due to lack of appetite or lack of funds to buy the proper food. Hormone levels also change with age. For women, that means a reduction in certain hormones after menopause.
Along with all of this, the body is bombarded with free radicals that cause oxidative stress within the body. These free radicals come from the environmental, chemical and physical sources.
So, there is not just one cause of sarcopenia.
To increase the chances of staving off this condition, here are a few suggestions...
Like osteoporosis, sarcopenia is thought to be a condition that arises from a variety of sources. Other changes occur in the body as we age as well. The amount of necessary nutrients we consume is less. For seniors, it can be due to lack of appetite or lack of funds to buy the proper food. Hormone levels also change with age. For women, that means a reduction in certain hormones after menopause.
Along with all of this, the body is bombarded with free radicals that cause oxidative stress within the body. These free radicals come from the environmental, chemical and physical sources.
So, there is not just one cause of sarcopenia.
To increase the chances of staving off this condition, here are a few suggestions...
Increase protein intake.
Usually, it is not a problem for most people to consume an adequate level of protein. However, for seniors, less protein is consumed when actually they require more than the average teenager.
Being less physically active may contribute to the lack of adequate protein intake. This protein deficiency leads to an insufficient amount to build lean muscle mass and support what muscle you already have. A form of acidosis can also develop from low daily protein intake.
For both men and women, hormone levels decrease as you age. This decrease affects the growth of muscle. It is helpful to have an annual physical where your blood is tested for hormone levels. Hormone replacement therapy can return your hormone levels to optimum to help fight sarcopenia.
Being less physically active may contribute to the lack of adequate protein intake. This protein deficiency leads to an insufficient amount to build lean muscle mass and support what muscle you already have. A form of acidosis can also develop from low daily protein intake.
For both men and women, hormone levels decrease as you age. This decrease affects the growth of muscle. It is helpful to have an annual physical where your blood is tested for hormone levels. Hormone replacement therapy can return your hormone levels to optimum to help fight sarcopenia.
Exercise as often as you can.
Movement contributes to joint and muscle health. Include strength training or bodybuilding a couple of days a week to help build muscle tissue.
Sarcopenia is a condition that results from many factors. It affects the muscle mass you maintain as you age. If you are over forty, use the suggestions above to help keep sarcopenia from being a factor in your health. Bodybuilding can help stop the worse effects of this condition.
Sarcopenia weight training workouts
The weight training work outs that prevent Sarcopenia will sound familier to any bodybuilder. It is in the range of bodybuiling workouts that cause hypertrophy, rather than lower reps with higher weights for strength training.
Complete 8 to 10 exercises for all the major muscle groups (e.g., pectorals, latissimus dorsi, deltoids, abdominals, gluteals, quadriceps and hamstrings) using 10 to 15 repetitions (Balady 2000). With at least 1 set but more 2 or 3 sets are used (Porter 2000).
A bodybuilding style diet can help. Not only is protein needed, but also the vitamins and minerals that are obtained from different types of foods. They drive the functions in the body including muscle growth.
Sarcopenia is a condition that results from many factors. It affects the muscle mass you maintain as you age. If you are over forty, use the suggestions above to help keep sarcopenia from being a factor in your health. Bodybuilding can help stop the worse effects of this condition.
Sarcopenia weight training workouts
The weight training work outs that prevent Sarcopenia will sound familier to any bodybuilder. It is in the range of bodybuiling workouts that cause hypertrophy, rather than lower reps with higher weights for strength training.
Complete 8 to 10 exercises for all the major muscle groups (e.g., pectorals, latissimus dorsi, deltoids, abdominals, gluteals, quadriceps and hamstrings) using 10 to 15 repetitions (Balady 2000). With at least 1 set but more 2 or 3 sets are used (Porter 2000).
A bodybuilding style diet can help. Not only is protein needed, but also the vitamins and minerals that are obtained from different types of foods. They drive the functions in the body including muscle growth.
