Skeletal muscle secretes a panel of cytokines and proteins named myokines, https://bit.ly/4iGbQe7, and is part of our endocrine (hormonal) system. They are synthesized and secreted by myocytes(muscle cells) in response to muscle contraction—i.e., strength training.
Physical activity is the primary physiological stimulus for bone anabolism (and/or catabolism) through the production and secretion of myokines, such as IL-6, irisin, IGF-1, FGF2 (muscle growth hormones), besides the direct effect of loading (weight lifting).
Importantly, exercise-induced myokines can exert an anti-inflammatory action that counteracts acute inflammation due to an infection and chronic low-grade inflammation raised by physical inactivity, aging, or metabolic disorders (i.e., obesity, type 2 diabetes mellitus).
Sarcopenia is the loss of muscle mass due to the natural aging process. This decrease in muscle leads to a reduction in a person’s strength. As a result, their balance and gait are also affected.
Sarcopenia can impact a person’s ability to perform everyday activities, such as climbing stairs, lifting objects, and walking.
Muscle mass starts to decline around the age of 40. The loss of muscle tissue may progress more rapidly when a person reaches their 60s and 70s.
Although the exact rate of decline varies, a person may lose 3 to 8 percent of muscle mass per decade.
Age-related hormonal changes may also lead to a decrease in muscle mass. Testosterone levels and insulin-like growth factor (IGF-1) typically affect muscle growth and muscle mass.
The decline in hormone levels may contribute to the loss of muscle mass.
Although aging is the leading cause of sarcopenia, other factors contribute to the loss of muscle mass. They include:
Living a sedentary lifestyle: Getting little or no physical activity regularly puts people at an increased risk of developing sarcopenia as they age.
Poor nutrition: Poor dietary habits can also contribute to the development of sarcopenia. Although poor nutrition is possible at any age, it may affect how fast muscle mass declines in older adults.
The old saying “use it or lose it” is true regarding muscle mass. Working the muscles helps maintain muscle mass and strength. When muscles are not used, they shrink.
Strength or resistance training can improve muscle size, strength, and tone. It can also strengthen bones, ligaments, and tendons, which enhances overall health.
According to the Centers for Disease Control and Prevention (CDC), older adults should participate in muscle-strengthening activities at least 2 times per week. https://bit.ly/3EJOqGF
The program should exercise all the major muscle groups, which include the legs, arms, chest, shoulders, back, and abdomen. Strength training involves using resistance to cause muscle contraction. The muscle contraction builds muscle size and increases strength. My https://bit.ly/435aS6s FitForLife class utilizes weights, resistance bands, body weight, and a chair for core strength training and balance.
Working with a certified personal trainer specializing in senior strength & conditioning and corrective exercise can be beneficial to develop an effective and safe strength training program.
