SIGN IN YOUR ACCOUNT TO HAVE ACCESS TO DIFFERENT FEATURES

FORGOT YOUR PASSWORD?

FORGOT YOUR DETAILS?

AAH, WAIT, I REMEMBER NOW!

Four Fitness Website

  • LOGIN
  • HOME
  • SERVICES
    • Classes
    • Personal Training
  • FF TEAM
  • FF BLOG
  • FF GALLERY
  • FAQs
  • CONTACT FF
  • REGISTER HERE
  • Home
  • Blog
  • Blog
  • How to Prevent Age-related Muscle Loss
March 8, 2021

How to Prevent Age-related Muscle Loss

How to Prevent Age-related Muscle Loss

by admin / Tuesday, 19 June 2018 / Published in Blog

By Marcisco Morrison 

From birth until around 30 years of age, your muscles continue to experience growth in size and strength. Somewhere between 30 and 40 years, the body begins to experience a gradual degeneration of muscle strength and function. Without appropriate intervention, on average, your body loses almost three kilos (7 pounds) of muscle every 10 years. The medical term for this condition is Sarcopenia.

Muscle loss has a big effect on your metabolic function, partly explaining why it’s much easier to add on weight as you grow older and much easier for a younger person to lose weight. Loss of muscle mass and strength may lead to reduced endurance, impaired balance and poor walking ability. Combined, these physical factors can lead to more falls, bones that break easily, physical disability and a general lack of independence.

Although Sarcopenia is a natural aging effect, when you take appropriate steps, it is not inevitable as you can strengthen your muscles.

Exercise Your Body

Both strength (resistance) and aerobic (endurance) exercises help adults who are older to improve the health of muscles plus their overall health. While aerobic exercises are most helpful when you want to improve and maintain respiratory/cardiovascular function, strength exercises are good at boosting muscle function, strength, and power. The best results are attained when you combine the two. Exercises become more effective when you couple them with proper nutrition. In particular, resistance exercise is best when combined with higher doses of protein.

Get Enough Protein & Vitamin D

Consuming more protein helps in treating and preventing muscle loss that is age-related. And it is not just the amount of protein eaten, but also the type of protein you are consuming. The fact is that not all protein is equally created, and the type plays a vital role in treating and preventing muscle loss.

Consuming adequate amounts of this vital food ingredient is necessary if you are to build and maintain a healthy and strong muscle mass. It also contributes towards supporting ligaments, tendons, and other body tissue. Muscle atrophy also takes place when your diet is lacking in amino acids required to break down the fibers that support the energy requirements of your body from the consumed proteins.

Deficiency in Vitamin D is associated with Sarcopenia, muscle atrophy, weakness, and low handgrip strength. Vitamin D supplementation alone significantly improves muscle mass, strength, and function in older adults suffering from Sarcopenia even without any exercise intervention.

Omega-3 Fats

These essential Omega-3 fatty acids have been proven to boost everything in your body from mood to heart health. Now a growing body of researchers is also linking these fatty acids with muscle maintenance. How does Omega-3 help? Any inflammation in your body causes muscles break down and Omega-3s are known anti-inflammatory powerhouses. When you eat foods such as walnuts, salmon, as well as omega-3-enriched eggs it gives your body a double nutritional boost: muscle-building amino acids and Omega-3s.

Conclusion

Any level of muscle loss can lead to common annoyances that can range from simply being unable to open a pickles jar to premature aging with more pronounced wrinkling and sunken cheeks. Left unchecked, it potentially can lead to a broad range of health issues later in your life, such as disability and higher mortality risk because of physical frailty.

  • Tweet
Tagged under: Fourfitness, gymlife, jerseycity, nutrition, personaltrainer, resistancetraining, workout

About admin

What you can read next

The Importance of a Good Breakfast Before Fitness Training
Three Moves to Increase Muscle Mobility
Ten Tips for Successful Meal Planning

Recent Posts

  • Sustainable Guide to Better Eating Habits

    By Marcisco Morrison, Owner/Operator, Four Fitn...
  • Ways to Stay Active During Winter

    By Marcisco Morrison When the cold winter seaso...
  • Different Types of Squats

    By Marcisco Morrison  In the earlier days, we k...
  • How to Squat without Knee Pain

    By Marcisco Morrison  The truth is that it’s no...
  • How to Prevent Age-related Muscle Loss

    By Marcisco Morrison  From birth until around 3...

Archives

  • August 2019
  • November 2018
  • August 2018
  • July 2018
  • June 2018
  • May 2018
  • April 2018
  • March 2018
  • February 2018
  • January 2018
  • December 2017
  • November 2017
  • October 2017
  • September 2017
  • August 2017
  • July 2017
  • June 2017
  • Home
  • Services
  • Team
  • Blog
  • Gallery
  • FAQs
  • Contact
  • GET SOCIAL

© 2020. All Rights Reserved.

TOP