Maintain Muscle Mass! PART 1- Golf Fitness Trainer, Charlotte, NC

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The benefit of living is that every day that goes by you get older.

One of the downsides to getting older is the progressive loss of muscle mass. This is a gradual process that actually begins in our 30’s.

When with think of a healthy older male versus one that’s not, our brain will automatically gravitate to the one with more muscle mass.

                             

Dude put that little thing down and pick up some manly weights! 

The fact is that between the ages of 30 and 60, the average man loses 15lbs of muscle. When you reach the age of 40 your muscle mass begins to deteriorate at the rate of about 1% per year. The less mass you have the weaker you get. So as you get older it’s essential to lift weights and perform resistance training to MAINTAIN MUSCLE MASS.

Why is muscle so important? There are A LOT of reasons!!!!

Muscle Is Your Largest Organ

According to Dr. Gabrielle Lyon, muscle is the largest organ in the body. (We used to say it was your skin). When it comes to your health and wellness, the focus should not be the loss of fat, but rather being undermuscled.

Dr. Lyons refers to muscle as the key to longevity. The science is clear, the more muscle mass you have on your bones as you age, the greater your capacity to live longer and live better!

Muscle mass has many benefits besides overall strength and helping you look better in clothing. Muscle is metabolically active tissue, but fat is not. A pound of muscle can burn 30-50 calories per day. That means if you stop using your muscles you will begin to lose them.

  • Moderate atrophy (muscle loss), begins in as little as two to three weeks of inactivity. Studies have found that individuals can experience a loss of about 1-3% of muscle mass per week during this phase.
  • Accelerated atrophy can occur over prolonged periods of inactivity, such as four weeks or more. During this phase, muscle protein breakdown can become more prominent than synthesis, contributing to accelerated atrophy or sarcopenia.

Which would you rather have, more muscle or more fat?

What Is Sarcopenia? 

Sarcopenia is a Greek word that literally means “poverty of the flesh”. In other words, “muscle wasting”! The Cleveland Clinic defines Sarcopenia as “the age-related progressive loss of muscle mass and strength. Sarcopenia is a type of muscle atrophy primarily caused by the natural aging process.”

Symptoms of Sarcopenia

You’re not old, you’re weak! The main symptom of sarcopenia is muscle weakness, both locally and globally.

     

Human Burden of Sarcopenia

As stated in the report referred to by my colleague Robert Linkul from Training The Older YouTube video below,  sarcopenia is a major public health issue among older adults.

  • On average, individuals with sarcopenia have a 58 percent greater risk of fracture than people without the condition. (Yeung et al. 2019)
  • The risk of disability is 1.5 to 4.6 times higher in older adults with sarcopenia than in those without the condition. (Janssen et al. 2004)
  • People with sarcopenia have a 13.8 percent higher increased risk of dependency in their activities of daily living (ADLs) compared to those of similar age without the condition. (Perez-Sousa et al. 2019)

At the end of the day, sarcopenia will affect your overall health and quality of life. It will reduce your overall functionality (your ability to do the things you need to do, like do to and want to do). It will increase your risk of falling and losing your ability to maintain your independence.  It’s the #1 cause of weight gain, joint pain, and osteoporosis in men and women over 50! And it’s totally preventable! 

Stopping Sarcopenia

So how do you put a stop to sarcopenia? Could it be……drum roll please……. exercise? See you in Part 2.

Play Your Best Golf – Brett The Golf Guy