Keeping Muscle Mass as We Age
Angela Rogers
January 17, 2008
Osteoporosis is a well known bone density order that occurs mostly in women. It can also occur in men, but does so less frequently. Sarcopenia is a similar condition, but rather than the bones losing density, muscle mass deteriorates over time. Unlike other, similar conditions, sarcopenia does not involve rapid loss of muscle mass, but rather a gradual loss of tissue over time.
Some muscle deterioration is normal and part of the aging process, the problem occurs at an advanced age when the muscles become weaker and unable to support us in our daily tasks. The condition will lead to death if left untreated, but it is a slow process that occurs over many years. In its final stages the heart becomes to weak to continue supporting the body. Fortunately, the condition is preventable and treatable through diet and fitness exercise.
Making sure you take in appropriate amounts of protein will help the body build up muscle. Meats, fish, eggs, nuts and other protein rich foods are not enough by themselves to keep muscle mass up. You must also do some weight training exercises.
Some muscle mass may be lost as we age naturally, but if we engage in weight bearing exercises on a semi-regular basis the body will respond by producing new muscle tissue. Obviously, it's easier to start a full-fledged fitness program at a younger age than it is to stat one at a later date, but as long as you are healthy enough for physical activity.
Simple weight bearing exercises are enough to prevent old muscle tissue from being lost and add new cells to the body. You do not need to lift weights the same way that a body builder would if your goal is merely to prevent sarcopenia. You simply need to use all of the muscle groups in the body. But adding exercises that help improve the muscle tone are a good addition to an overall workout plan. Either clear a space and do simple exercises that home or take full advantage of a gym and use the equipment for weight training. Two times a week is enough to keep yourself in good shape, and the trainers at the gym will help you pick choose a workout plan that works for you. And no work out plan will work unless you stick with it.
Some muscle deterioration is normal and part of the aging process, the problem occurs at an advanced age when the muscles become weaker and unable to support us in our daily tasks. The condition will lead to death if left untreated, but it is a slow process that occurs over many years. In its final stages the heart becomes to weak to continue supporting the body. Fortunately, the condition is preventable and treatable through diet and fitness exercise.
Making sure you take in appropriate amounts of protein will help the body build up muscle. Meats, fish, eggs, nuts and other protein rich foods are not enough by themselves to keep muscle mass up. You must also do some weight training exercises.
Some muscle mass may be lost as we age naturally, but if we engage in weight bearing exercises on a semi-regular basis the body will respond by producing new muscle tissue. Obviously, it's easier to start a full-fledged fitness program at a younger age than it is to stat one at a later date, but as long as you are healthy enough for physical activity.
Simple weight bearing exercises are enough to prevent old muscle tissue from being lost and add new cells to the body. You do not need to lift weights the same way that a body builder would if your goal is merely to prevent sarcopenia. You simply need to use all of the muscle groups in the body. But adding exercises that help improve the muscle tone are a good addition to an overall workout plan. Either clear a space and do simple exercises that home or take full advantage of a gym and use the equipment for weight training. Two times a week is enough to keep yourself in good shape, and the trainers at the gym will help you pick choose a workout plan that works for you. And no work out plan will work unless you stick with it.
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