❱❱ LOSS OF MUSCLE
❱❱ TURNING BACK THE HANDS OF TIME
❱❱ LOSS OF MUSCLE
Sarcopenia is the loss of muscle mass that occurs with ageing. As we get older there are major changes that occur to the composition of our bodies, which include the progressive decrease in muscle mass and strength, often accompanied by the unwelcome increase in fat mass.
Research has shown that lean muscle mass contributes up to approximately 50 percent of total bodyweight in young adults, but decreases dramatically with age to around 25 percent of total bodyweight by the time we reach 75. While there are many factors scientists contribute to the age-related loss of muscle and strength, the most important one is physical inactivity, specifically a general lack thereof.
As we get older we engage in less physical activities while our caloric intake does not necessarily decrease at the same rate. The rise in risk and incidence of diabetes and insulin resistance in older adults are commonly viewed as additional risk factors that can trigger further muscle loss.
Studies have, however, shown that older individuals who exercised three times per week( each session lasting 90 minutes) improved their body composition significantly. In a study conducted by Fiatarone and colleagues in 1990, it was found that muscle mass in frail men and women( average age of 87 years) could still significantly increase following exercise. This increase in muscle mass was also accompanied by an improved resting metabolic rate and positive changes in muscle fibres. Additionally, findings from other studies reveal an energy-restricted, high-protein diet combined with weight training contributed to greater weight loss and more favourable changes in body composition than either intervention alone after a period of 16 weeks in overweight and obese people suffering from diabetes.
SARCOPENIA – when does it become noticeable?
When you are in your late 30s and early 40s, losing weight often becomes increasingly difficult. This is predominantly due to a loss of muscle mass, which, says Dr. Nathan Le Brasseur of the Mayo Clinic, happens at a rate of about 10 percent per decade.“ Muscle strength and power – the ability to generate force over time – declines even more dramatically in this period.” This has a knock-on effect on both active and resting( basal) metabolic rates.
❱❱ TURNING BACK THE HANDS OF TIME
Advancing age need not be a death sentence to muscle tissue. Consider, if you will, one of bodybuilding ' s most remarkable athletes, IFBB Pro Dexter Jackson. He has broken the IFBB professional bodybuilding record for most victories ever in the history of the sport, with a total of 28 wins. In 2016 he also made his record-setting 17th Mr. Olympia appearance. He boasts five Arnold Classic Columbus titles – more than anyone else – and he is also one of only two bodybuilders to have ever won both the Mr. Olympia and the Masters Olympia titles. Although there are other great examples of bodybuilding longevity, few bodybuilders could personify the longevity of the man they call“ The Blade”, who, at the age 47, is still winning contests around the world. What is the secret to his ability to train at the highest level for over 25 years without experiencing a career-ending injury? In a sport where many retire before they turn 40, how can he still be going so strong?
Older accomplished bodybuilders Andre van der Mescht and Shameen Adams offer a few suggestions on turning back the hands of Old Father Time.“ I believe in the use it or lose it principle and that is also the reason I still lift five days a week, focusing on lighter weights and higher repetitions. I also run on the treadmill for 20 minutes a day,” says Andre.
According to Shameen, not focusing on joint health and integrity is a mistake the majority of bodybuilders make over and over again in their careers.“ Over the years heavy lifting can damage your joints, ligaments and cartilage, so you need to change your approach to your training to minimise the risk of injury and ensure longevity in the sport of bodybuilding. Personally, I like to have a hot shower before a workout and use Deep Heat or arnica oil to help warm up during winter.
“ HEAVY LIFTING CAN DAMAGE YOUR JOINTS, LIGAMENTS AND CARTILAGE, SO YOU NEED TO CHANGE YOUR TRAINING TO MINIMISE THE RISK OF INJURY AND ENSURE LONGEVITY IN THE SPORT OF BODYBUILDING.”
After a warm up with weights I then stretch the muscles and joints I ' m targeting before starting to lift heavier weights.” Shameen also recommends improving your joint health by using supplements and various nutritional elements. Beneficial compounds and substances include flax seed oils, olive oil, MSM, glucosamine and chondroitin.
“ At the end of the day, prevention is always better than cure,” says Shameen.
“ It is unfortunately too late to use these products if you have a joint problem or injury.” Both Andre and Shameen agree that bodybuilders should use proper form, lift weights with complete control, supplement, eat properly and always warm up before weight training.
SHAMEEN ADAMS
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