Sarcopenia. Never heard of him? Well, you're not alone when in 1999 the CDC sarcopenia appears to be one of the 5 major health risks facing the American people. So what is this condition? The name comes from the Greek word for "poverty of flesh" and is the medical term for muscle loss associated with aging. In essence, the muscle-equivalent of osteoporosis, loss of bone mass.
After about 35 years, our muscles begin to contract and is supported by fat at a rate of approximately 1 Up / 2 pounds or more per year. There are many consequences of this mass loss muscle. On the one hand, leads to decreased muscle strength, contributing to decreased physical activity and can decrease the metabolism. Physical inactivity is associated with bone loss and osteoporosis. It can also Effects on the immune system. Muscle or body proteins, is not only essential for the function of skeletal muscles, but plays a crucial role in the immune response. Nitrogen is the muscle mass during the disease, offering the use of amino acids that allow the immune system to protect your body against diseases and epidemics.
Loss of muscle has a direct influence on power and can affect balance and bone density at a point that this striking of which can have devastating impact. How many times do you hear that someone fell and broke a bone high waist or hip and never again or something, and then contracted pneumonia and died. The end result could be the cascading effect of sarcopenia.
Many studies are conducted to answer questions like: Is it related muscle loss with hormonal changes or nutrition? Other factors risk for a sedentary lifestyle contributes to the loss of muscle? At what age is a cause changes in muscle?
It is known that integration training and strength training into your regular routine to reduce the impact of sarcopenia on and can actually help reverse loss of muscle mass, also at an advanced age and fragile.
Building Force 101:
1. Exercise all major groups muscle at least twice a week, but never the same muscle groups 2 days in a row.
2. To avoid injury, began the first week of loss weight, 1-2 pounds. gradually increase or no weight, and then.
3. Do 8-15 reps on, wait a minute, do 8-15 repetitions of the same performance further.
4. Take 3 seconds to lift or push the weight to 1 seconds 3 seconds, instead of gaining weight.
5. To benefit from strength exercises, you should put your muscles Challenge. It must be between the hard and very difficult to lift the weight. If you're not 8 times the weight is too heavy, more up times 15 is too low.
Stretch after 6 year of strength training when the muscles are warm.
7. Hold your breath as it raises then decrease. Avoid jerking the weight or joint lock.
8. Then the team cons weight off, belts, equipment gym, lifting weights or milk pots filled with sand or water or beans to fill the bottom. Small doses of repair light weights.
9. Another option is seeking a course of aerobics. They are fun to joints.
10. Remember the hardest part of the exercise is started. Slow start and just keep it up! Good luck.
Fitness Fundamentals: The Duke Health & Fitness Center
