Exercise and Muscle Strengthening in Aging_HOTWAGS

8/14/2019 Exercise and Muscle Strengthening in Aging_HOTWAGS

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Darryn Willoughby, Ph.D., FACSM, FISSN,

CSCS, CISSN, CNC

Exercise and Biochemical Nutrition LaboratoryExercise Nutrition and Resistance Training Research Unit

Dept. of Health, Human Performance, & Recreation

Baylor University, Waco, TX 76798, USA

[email protected]; 254-710-3504

Importance of Resistance Exercise and

Muscle Strengthening in Aging Muscles


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As a normal part of the aging process, individuals experience a loss of skeletal

muscle. This loss of muscle has been well documented in individuals over the ageof 50.

This loss of muscle tissue, with an associated loss of strength and mass, is referred

to as sarcopenia.

Sarcopenia can begin as early as the fourth decade of life. However, by the

seventh and eighth decades of life, a decrease in the maximal contractile strength

on the order of 20-40% for both men and women is observed.

The weakness associated with sarcopenia has been shown to be associated with

difficulty in rising from a chair and getting out of bed.

Decreases in muscle quality may also be a contributing factor in increased fracture

risk in older individuals.

Also associated with a decrease in muscle mass and muscle strength is a

decrease in the rate of force development in the muscles of elderly individuals.

Aging and Muscle Loss


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Aging and Muscle Loss

Aging is associated with oxidative stress and subsequent local

inflammation in skeletal muscle.

Oxidative stress, by way of increased free radical generation, causes

oxidative modification and damage to protein, lipid, and DNA in skeletal

muscle.

This invariably leads to cellular dysfunction and muscle protein

degradation, as well as a decline in muscle mass and function.


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Sarcopenia

Involuntary loss of skeletal muscle mass, strength,and function.

Part of the normal aging process.

Enhanced by morbidity, chronic malnutrition, a

sedentary lifestyle, and smoking.

Limits Functional Capacity

Increases the risk for incapacitation, falls, fractures, and

a dependent lifestyle.

CT Scans

Young, healthy muscle

Elderly muscle


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Consequences of Sarcopenia

Decreased resting energy expenditure

Decreased insulin sensitivity

Decreased muscle mass and strength Increased risk of physical disability

Increased risk of falls

Increased risk of mortality


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Sarcopenia is a Multi-Factorial Disorder

Decreased levels of sex hormones (testosterone and DHEA) Decreased levels of growth hormone and insulin-like growth

factor 1 (IGF-1)

Increased cytokine production (i.e., IL-1, IL-6, TNF-, etc.)

Neuromuscular changes

Smoking Physical inactivity

Malnutrition (especially protein deficiency)

As a result of this loss of muscle mass and strength, olderindividuals experience a decreased quality of life.

The lack of physical exercise is one of the most important

predictors of disability in elders.


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Low Protein + Low Exercise = Sarcopenia

Sarcopenia starts to set in around age 45, when muscle massbegins to decline at a rate of about 1 percent per year.

This gradual loss has been tied to protein deficiency, lack ofexercise, and increased frailty among the elderly.

The human body reacts to protein deficiency by taking amino

acids (the building blocks of proteins) away from muscletissue and other areas of the body.

The process, in which the body basically metabolizes itself, iscalled catabolism and leads to muscle loss and weakness.

Currently, the recommended daily intake is 0.8 grams perkilogram of body weight (established by the ADA), or 56grams for a 154-pound person.

However, very active older individuals might instead benefit

from about 1.2 grams per kilogram body weight.


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Aging Effects on Skeletal MuscleStrength training remains highly effective

in maintaining muscular strength

throughout life.

However, after about age 60, strength

levels fall more rapidly, independent of

training.

This is probably influenced by changesin hormones such as testosterone and

growth hormone, which appear to

decline more dramatically after age 60.

Reduction in the circulating

concentration of these hormones willresult in a shift in the balance between

muscle protein synthesis (anabolism)

and protein breakdown (catabolism).

The decreased strength is due to atrophy

of muscle fibers.


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Better control of symptoms ofdiabetes, arthritis, osteoporosis,back pain, and depression.

Prevents falls due to restorationof balance.

Improved posture and stability.Increased flexibility and range of

motion.Strengthens the bones and

reduces risk of fractures.Improves muscle strength and

endurance.Healthy, independent, and

functional life.

Benefits of Weight Training for Older Adults


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It is never too late to start on a muscle conditioning and weight training

program.

Weight training is especially important to slow the

process of sarcopenia (age-related skeletal muscle loss).

Regular weight training has shown to:

reduce blood pressureimprove blood cholesterol levels

improve insulin sensitivity

speed-up gastrointestinal transit

increase bone mineral density

alleviate low-back painease arthritic discomfort

improve cardiovascular function

relieve depression

reduce body fat

improve functional abilities

Benefits of Weight Training for Older Adults


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Cardiovascular or Aerobic Activities.

Achieve the aerobic activity recommendation through one of the following options:

A minimum of 30 minutes of moderate-intensity physical

activity per day (such as brisk walking) most days of the week

A minimum of 20 minutes of vigorous-intensity physical

activity (such as jogging or running) 3 days a week

Resistance Training Activities.

Two days a week, incorporate strength training into your routine.

Strength training activities, such as weight lifting, maintain

and increase muscle strength and endurance.

A goal to reach towards is completing 6-8 strength training

exercises, with 812 repetitions per exercise.

Exercise and Aging


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Prior to each workout, it's essential to warm up sets before lifting weights.

Start with approximately 5 minutes of stretches for all the muscle groups to be trained. Then,using 50% of your normal workout weight, perform 1-2 warm up sets for 15 repetitions.

Initially you will have to experiment with different weights to determine how much you can

safely use while effectively stimulating the muscles.

Over time you'll find that the weights you normally use become lighter as your muscles

become stronger. When this occurs increase the weight slightly to allow increased stimulationto the muscle fibers. This will allow for continued growth and development.

If your new to weight lifting or haven't lifted for over 3 months, begin with 2 sets per exercise.

Increase one set to each exercise each month until you get to 4 sets per exercise.

Patience is key and is essential to prevent injury and allow the body to adapt and grow

stronger.

The weight that you've chosen should allow you to safely perform 10-12 repetitions for each

set. The final few repetitions are generally more difficult to perform than the first few but

should not cause excessive strain in order to complete.

Generally 60-90 seconds of rest between sets is sufficient, however, be sure you've had

adequate time to catch your breath.

General Weight Training Guidelines for Older Adults


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1. Start a weight training program and work at your pace. Do not hurry.

2. If you want a fit physique there is no substitute for resistance training.

3. Learn the best weight training practices. Its easier to learn correct methodsthan to unlearn the wrong ones.

4. Start with the most appropriate weight training exercises and adhere tocorrect form.

1. Stay injury free Make sure and perform exercises correctly and employ aproper warm up as injuries in older people take a longer time to heal.

2. You do not have to lose muscle mass with age. Rather you can maintain whatyou have and build some more quality muscle mass with weight training.

3. A good stretching and warm up and warm up program is absolutely crucial to

develop mobility, strength and cardiovascular endurance.

4. Weight Training can be a fountain of youth. Use this gift and workconsistently.

5. Proper nutrition becomes even more important when you train with weights.

6. Desire and dedication will show on your body. If you want better healthoutcomes relative to exercise then there is no substitute to hard work.

Weight Training Tips for Older Adults

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Exercise and Muscle Strengthening in Aging_HOTWAGS