Fitness & Nutrition Tips
Most people are aware of and worry about the loss of memory as they age, but far less time is spent preventing and understanding the loss of muscle mass because of #aging, which has the potential to affect the quality of life just as much—maybe more.
By the age of 40 #muscle mass begins to decline in both men and women. This process accelerates around the age of 50. At this point, there is the potential to experience an overall and exponential loss of muscle mass with each passing year—especially for less active individuals. The body is literally breaking down muscle faster than it rebuilds it. Additionally, the lower your muscle mass when you begin to experience this decline can determine how seriously muscle loss affects you. A decline in muscle mass can also cause a shift in #metabolism as muscle burns more calories than fat. Yet, another reason why exercise at all ages is so beneficial, especially when we reach our middle and #senior years.
This is why including weights in a fitness program is such an important aspect of a #fitforlife minded exercise regimen. I frequently see and hear women avoiding the use of weights because they’re afraid of being too muscular, or it’s just plain unfamiliar. Whatever the case, that kind of dated thinking might be aging you faster than your muscle loss, and both will catch up with you, eventually leading to greater and greater frailty and lack of mobility.
This process, known as sarcopenia, the #age-related decline in muscle mass, is not fully understood, nor as thoroughly researched as other aspects of aging including osteoporosis.
Researchers believe the likely contributors include lack of exercise, poor nutrition, hormonal changes and inflammation. This aspect of aging can become even more dangerous when overall activity level has been low throughout the muscle building earlier years of life.
Inadequate nutrition in the form of low protein intake and poorly spaced meals can also contribute to a loss of the ability to build lean tissue. Research suggests that around 4 grams of protein per day is the optimal daily amount
Research also suggests that lifting weights twice a week for a year can improve strength by 80%. In addition to exercise programs with weights, N2SHAPE offers strength and flexibility evaluations to target and improve identified weaknesses, whether you’re a middle-aged man or woman who needs to start an exercise regimen, or an seasoned athlete looking to maximize performance. Contact N2SHAPE about special offers to get started on your fitness program this summer.