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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Thursday, February 4, 2016

Muscle Mass Prevents Sarcopenia

If one were to lose all muscle mass (starvation) he would surely die, yet other less severe complications can arise from sarcopenia. With limited amounts of muscle mass reserve, individuals do not respond well to stress. In various studies it was noted that lung-cancer patients undergoing chemotherapy showed that the recurrence of cancer was predicted by levels of body protein; there is a clear link between diminished muscle mass and cardiac failure; and the survival from severe burns was lowest among individuals with reduced muscle mass.

muscle mass
In 2005 the Mediterranean Intensive Oxidant Study determined there was a direct link between skeletal muscle mass, bone density and mineral content while studying osteoporosis in men. Force exerted on the skeletal system in proportion to the strength and thickness of the surrounding muscles through exercise and normal activities produces stronger and denser bones. A man with a full reserve of muscle mass will enjoy stronger bone, greater strength and ample dexterity.

Muscle mass or the lack thereof has also been linked to common diseases such as cardiovascular disease and diabetes. The results of a study published in Circulation, a scientific periodical, in 2006 connect sarcopenia to insulin resistance, elevated lipid levels in the blood, and increased body fat, especially visceral adipose tissue.

Research also concluded that long-term adaptation to resistance training lowers cortical response to acute stress; increases total energy expenditure; relieves anxiety, depression, and insomnia; and demonstrates beneficial effects on bone density, arthritis, hypertension, lipid profiles, and exercise tolerance in coronary artery disease subjects. The good news is that these studies are in the infinitesimal stages and, it is believed, with more research will come more evidence of the relationship between muscle mass and disease states.

A study conducted about a decade ago at East Tennessee State University revealed some interesting facts about cardiovascular exercise and its lack to contribution to the development of muscle mass. Forty-three healthy subjects 55 and older were studied. Twenty-three of the individuals did only aerobic activities, treadmill, bike and elliptical, for 30 minutes 3 times per week for 4 months. The remaining 20 individuals split their time doing 15 minutes of aerobic activity and the remaining time lifting weights using machines. There was a significant increase in bone density and muscle mass in the split-routine group while the aerobic group showed no gains in muscle mass or bone density.

The prescription for muscle mass enhancement and the accompanying benefits according to Wolfe, Kraemer, Chodzko-Zajko, and other experts is to work at or above 70 percent of your maximum perceived effort. This produces cellular and metabolic changes that forge stronger, thicker muscles and associated health benefits. The principle of strength training is to progressively overload the muscle(s) and allow for recovery.

When muscles are worked to the point of momentary failure microscopic tears are produced in the myofibrils, the contractile units of the muscle cells. The body reacts to these tears by sending protein cells to the site of the damage to bond with the muscle increasing strength.

To complete this miraculous process you must feed your body properly for recovery. Protein produces the building blocks for the body. Professor Wolfe contends in his study, "The Underappreciated Role of Muscle in Health and Disease," that we need 0.8 to 1 gram of protein per pound.

"Without change, something sleeps inside us, and seldom awakens. The sleeper must awaken." - Frank Herbert


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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.