Till the age of 30, muscles build up in the body. But after 30, decrease in muscle mass starts due to the natural aging process. This condition, referred to as Sarcopenia, leads to general reduction in physical activity and at the same time increases the chance of fracture due to falls in older adults. Though this condition is a result of aging, there are ways of preventing it and regaining lost muscle mass; two of the most effective ways are listed below.
This is indeed the best way to build muscle. When the muscles are subjected to resistance training, the strength of the muscles increases. Following a resistance training program consistently is sure to yield results. It typically involves a combination of weights and calisthenics. Of course, inclusion of aerobic exercises would be ideal. With resistance training, it is recommended that the weight used, the repetitions and the number of sets be increased regularly to continue yielding results and prevent plateauing. Elders are advised to consult their doctors to prepare customized programs. The program should be designed in such a way that it suits the person while at the same time challenges. It should provide enough rest period too as otherwise injuries might result. A personal trainer would be a good idea but is not a necessity. Once the person is comfortable with the training schedule, the intensity of the training can be increased gradually. One way to do this would be to increase the weight used in exercise, alternatively if this does not suit the patient, increasing the number of sets or repetitions while keeping the weight constant would work just as well.
As we age, protein should form an integral part of our diet as it is needed for cell repair as well as growth. Thus, it is essential for building muscle mass. Protein is broken down into amino acids which is then used for building muscles. However, as a person ages, the body is unable to break down the protein efficiently. Therefore, older people need more protein. As far as protein sources go, red meat and processed meat are best avoided. Instead, healthier sources of protein like skimmed milk, low fat yogurt, beans, fish, chicken and eggs are recommended. Protein powders too are an alternative, but it is best to go for natural sources.
A decrease in the hormone testosterone is suspected to lead to sarcopenia as this hormone is needed for building muscle mass. Though research has shown that injecting this hormone can aid in building muscle, it has adverse side effects and hence is neither recommended nor approved.
Thus, the best way to build muscle mass would be through a combination of eating right and exercising, a very doable solution indeed, but one that requires consistency and dedication.
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