❱❱ 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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