More Than Beach Muscles

How many of us still lift weights in the gym? I personally gave up this activity years ago when I became more focused on a good cardiac workout. My focus has been to stay in shape and lose/avoid excess fat deposition. Also, I always feared that once I stopped lifting weights all the muscle I had developed would inevitably turn to fat so my thinking (stupid as it sounds) became not to build up excessive muscle. This rationale was completely wrong for me and for all of you based on a concept called sarcopenia.

Sarcopenia is the degenerative loss of skeletal muscle mass and strength that occurs with aging. It is associated with the frailty syndrome common in the elderly, however, this process unfortunately starts early. Beginning at around age 25, skeletal mass begins to diminish at 0.5-1% per year (or 10%/10 years). Based on these numbers by the time the average adult is age 70 their body is composed of comparatively more fat than muscle. This reversal in body composition predisposes people to falls secondary to poor balance and coordination. Additionally, skeletal muscle serves as a metabolic reservoir of proteins and metabolites so people with sarcopenia often have poorer outcomes from trauma and surgery.

With the loss of skeletal muscle there is a higher risk of osteoarthritis since the bones and joints carry more of the body weight. Osteoporosis (thinning of bones) is a condition that physicians have become more adept at screening and treating. Since bones and muscles work hand and hand the concept of sarcopenia is being realized as a crucial component to preventive health.

The goal, as always, is to prevent disease or at least prepare the body in the best way possible to do battle. Are those men and women at muscle beach in Venice or in the weight rooms at the gyms around the country "healthier" or fighting the aging process? In terms of preventing osteoarthritis (from wear and tear on joints/bones) and improving balance these people are likely doing their bodies a great service.

Much like many of you, I am sure, I was bored with running on a treadmill and lifting weights in the traditional manner. If you have been reading this blog since its creation you have learned about my new found love for spinning (a great cardiac workout). Now, I have been on a search for the anaerobic equivalent to spinning to build my overall muscle tone. Hopefully, with this information regarding skeletal muscle loss, sarcopenia, we will all be determined to prevent this condition's complications. Here are some tips that I have, and will, be using for anti-aging (as cliche as it sounds).

Resistance training appears crucial to prevent osteoporosis and osteoarthritis, probably in large part to building skeletal muscle. Balance exercises (standing from a seated position, walking on tip toes, etc.), floor exercises for building lower-body and abdominal strength (sit ups), and free weights are all beneficial to longevity. Personally, I have been doing half my cardiac work out then some strength training followed by completion of the cardiac exercise. This has kept the gym more "entertaining" since it includes much more variety.

Nutrition is another key component to maintaining a good balance of skeletal muscle to fat (it basically is always about diet and exercise). As we get older, our protein requirements will increase due to a reduction in the absorption. It is important to continue to maintain a well rounded diet high in fruits, vegetables and good sources of protein. Whey protein and the supplement glutamine are excellent sources of nutrition that are relatively easy to incorporate into everyday nutrition. I continue to have a protein shake (whey protein base) with a scoop of L-Glutamine every morning (I add a banana or other fruit for extra flavor).

Since it is baseball season I figured I should include some final comments on hormones, specifically steroids. As we age, our testosterone and growth hormones decline. With below baseline testosterone/growth hormone (matched against the same age group) it is difficult to build and maintain skeletal muscle. Blood tests are available, most routinely testosterone, which can be supplemented if deficiency exists. Testosterone may also play a role in cardiac health among other things (including the obvious).

Two links for you to check out:
1. www.cdc.gov/features/musclestrengthening (guide to various exercises, also can google resistance training and likely get some good exercise routines).

2. http://www.masssuit.com/ (some good friends of mine have developed and are selling this body suit specifically for resistance training). They have shown some incredible results.

My wish is that this knowledge is power. Now, time for us all to pump some iron. Your comments/questions on the entries is always encouraged. Please continue to share with your friends and families.