Time to terminate sarcopenia

Don't underestimate the power of weight training

Don’t underestimate the benefits of weight training

 

“Come with me if you want to lift”

Arnold Schwarzenegger is back, this time with a new mission: to make the world healthy, concentrating on fitness for everybody. Naturally it involves pumping iron, but if you are 40, 50 or older, this is why you really need to consider accepting his invitation.

Sarcopenia

Increasingly recognised as a serious health problem, sarcopenia is the loss of muscle mass as we age. While doctors have longed warned about the loss of bone mass (osteoporosis), little attention has been paid to this equally debilitating problem. Age-related loss of muscle mass and strength robs us of the ability to perform even the most basic tasks of daily life as we get older. And while it is most often evident in the physically inactive, it can also affect those who remain physically active throughout their life.

It’s about eating smart

Sarcopenia and osteoporosis are related conditions resulting from, amongst others factors, inadequate dietary protein and nutritional imbalances.

Several nutrients including creatine, vitamin D and protein have shown great promise in combating sarcopenia, with omega 3 another nutrient worthwhile considering as this has been found to preserve muscle mass under various physiological conditions. However, before you debate supplementing with any product speak to your doctor first.

It’s about exercising daily

Exercise is critically important in preventing and managing sarcopenia, as it stimulates the release of hormones that promote healthy muscle mass.  Although any exercise is better than none, aerobic exercise, though great for the cardiovascular system, is only mildly effective in preserving lean body mass. Resistance training is what’s required.

Do it. Do it now!

In fact, it’s essential for those seeking to preserve or increase muscle mass.  Muscles generate the mechanical stress required to keep our bones healthy, thus when muscle activity is reduced it increases our susceptibility to mass of bone loss. According to the Centers for Disease and Prevention resistance training in addition to building muscle mass can promote mobility, improve health related fitness and improve bone health.

By adopting a routine that includes a healthy routine nutrition with adequate protein intake as well as exercise that includes both aerobic and anaerobic training it is possible to dramatically improve lean muscle mass at virtually any age.

 

Terminate sarcopenia now

 

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          About the author
Alex is a registered Master Trainer and Nutritional Advisor with Level 4 qualifications in obesity and diabetes. He is also a strength specialist and a Ni Dan in Shotokan Karate.

Alex is a registered Master Trainer and Nutritional Advisor with Level 4 qualifications in obesity and diabetes. He is also a strength specialist and a Ni Dan in Shotokan Karate.

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