Unlock the secrets to combating sarcopenia and preserving your muscle strength with evidence-based strength training. In this comprehensive guide, we'll delve into effective strategies to ward off muscle loss due to aging, enabling you to maintain a vibrant and active lifestyle.
Understanding Sarcopenia: The Silent Thief of Muscle Mass
Sarcopenia, often referred to as the silent thief of muscle mass, is a common challenge faced as we age. It's essential to comprehend the impact of this condition on your overall well-being and take proactive measures to counteract its effects.
Evidence-Based Approach for Lasting Results
To combat sarcopenia effectively, it's crucial to adopt an evidence-based strength training regimen. By adhering to an evidenced based approach not only will you ensure that you are staying safe during your workouts but you will save time as well. Believe it or not you can combat age related muscle loss in as little as two 30 minute strength training workouts per week. This approach involves tailoring your exercises based on scientific research, ensuring maximum efficacy in preserving and building muscle mass.
Customized Workouts for Optimal Results
Crafting a workout routine that caters to your specific needs is paramount. Tailored exercises not only target key muscle groups but also adapt to your body's changing requirements as you age. A full body approach to your strength training workouts is the best place to start. As you notice deficiencies in your strength in certain areas you can then tailor your workouts accordingly ensuring that you are focused on the lagging muscle groups.
Strategies to Preserve Muscle Strength
Progressive Resistance Training: A Key Element
Engaging in progressive resistance training is pivotal to stave off muscle loss. This technique involves gradually increasing the resistance in your workouts, promoting continuous muscle growth and resilience. Increasing the resistance in your workouts can happen in three ways: increasing the range of motion, the weight, or the time under tension (or the number of repetitions completed during the exercise). Focusing on maximizing your range of motion before increasing the number of repetitions and weight should be the first priority for somebody who is new to strength training.
Balanced Nutrition for Muscle Support
Pairing your strength training with a well-balanced diet is essential. Adequate protein intake, coupled with essential nutrients, fuels your muscles and aids in their recovery, contributing to sustained strength. At a minimum you should be eating 0.7grams of protein per pound of body weight that you have. Eating 1.0 gram of protein per pound of body weight is optimal for preserving and building muscle. Research shows just the right amount of daily protein intake can help you build muscle regardless of your exercise habits!
Unlocking the Benefits of Active Living
Enhanced Mobility and Independence
By incorporating evidence-based strength training into your routine, you not only preserve muscle strength but also enhance your overall mobility. This, in turn, fosters independence, allowing you to lead an active and fulfilling life. It's not just about trying to live longer but trying to increase the quality of your later years. Two 30 minute strength training workouts per week will help you be able to enjoy independence and freedom for your whole life!
Boosted Energy Levels and Mental Well-Being
Regular strength training doesn't just benefit your muscles; it also boosts energy levels and contributes to positive mental well-being. An active lifestyle positively impacts your mood and cognitive function, promoting a holistic sense of health.
SARC-F: The Most Important Screening That You Aren't Doing
Sarcopenia has a prevalence rate of approximately 10% among individuals aged 60 and above. Ignoring sarcopenia will lead to reduced quality of life, impaired function, and increased mortality rates. How do you know if you are suffering the affects of sarcopenia? The answer is by using the SARC-F. A positive score of 4 or greater likely indicates the presences of severe muscle loss.
S - Strength: How much difficulty do you have in lifting and carrying 10 pounds? None 0, Some 1, A lot or unable 2.
A - Assistance in walking: How much difficulty do you have walking across the room? None 0, Some 1, A lot or unable 2.
R - Rise from a chair: How much difficulty do you have getting up from a chair or bed? None 0, Some 1, A lot or unable 2.
C - Climb Stairs: How much difficulty do you have climbing a flight of 10 or more stairs? None 0, Some 1, A lot or unable 2.
F - Falls: How many times have you fallen in the past year? None 0, Some 1, A lot or unable 2.
Most doctors are doing all types of screen during a standard health check up. One of the most important assessments of health is a strength test. If your doctor is not doing a strength test with you during your standard physical it's up to you to continually screen yourself. You can do this through a wide variety of strength tests and by tracking your strength training workouts!
Combating sarcopenia is not just about preserving muscle strength; it's about embracing a lifestyle that empowers you at every stage of life. Adopt evidence-based strength training, customize your workouts, and relish the benefits of an active and vibrant existence. Your muscles will thank you, and your future self will reap the rewards of your proactive approach.
Reformed Fitness is passionate about helping you reach the many health and fitness goals you have. Find out how our evidence based workouts can help you reach your goals in just two 30 minute strength training workouts per week! Schedule your FREE Virtual 1 on 1 workout today!