The facts about the inevitable muscle decline with age

For those of you debating whether you should start a strength training program or not, consider the following key facts that I discovered about muscle loss with age while writing a college paper.

Studies have shown that a decline in muscle mass can be seen in individuals as young as 30, with a rapid decline beginning at 50. Research also indicates that sarcopenia (the name given to the substantial loss of muscle mass with age) exists in over 40% of those 80 years and older (Baumgartner et al., 1998; Janssen, Heymsfield, Wang, & Ross, 2000).
The specific and primary cause of sarcopenia is not entirely understood, however a handful of biological reasons play a large part in the notable decline in muscle mass with age. An individual’s initial body size, as well as hormone imbalance, in middle aged and older adults are important factors (Gallagher et al., 1997). Women typically have less muscle mass to begin with, and their diminished production of estrogen during menopause is significant, however; men may lose more muscle mass with age due to the decline of testosterone which starts in their 20s (Brown, 2008). Other factors that can lead to sarcopenia include decreased muscle metabolism and nerve cell loss with age which leads to less nutrition being delivered to the muscles (CSPI, 2007).

So, why does all this information matter to you? Because, no matter how old you are, it is never too soon, or too late, to make a difference in slowing down the natural decline of muscle.

Muscle strength allows humans to complete essential activities of daily living, such as buying food and completing tasks around their homes (CSPI, 2007). Having lower skeletal muscle mass has been associated with a large decrease in function and can even lead to disability (Chien et al., 2010; Zoico et al., 2004). Disability and the link to sarcopenia can also lead to a premature loss of independence and an increased risk of falling (Forrest et al., 2007).

The sooner you can begin a strength training program, the better head start you will have on muscle loss. Although it is easier to gain muscle mass and strength in younger years, research has shown that older adults can still make significant gains in strength through exercise (Carmeli et al., 2000). The most effective manner in which to increase muscle strength quickly is to perform resistance exercises that target the large muscles. Resistance training in both women and men has been shown to increase strength by 40% after only two months of activity. In addition, a healthy diet, especially consuming adequate amounts of protein, is another huge factor that can assist in the fight against late life muscle decline (CSPI, 2007). 

References

Baumgartner, R., Koehler, K., Gallagher, D., Romero, L., Heymsfield, S., Ross, R., … & Lindeman, R. (1998). Epidemiology of sarcopenia among the elderly in New Mexico. American Journal of Epidemiology, 147, 755-763.
Brown, M. (2008). Skeletal muscle and bone: effect of sex steroids and aging. Advances in Physiology Education, 32, 120-126. doi: 10.1152/advan.90111.2008
Carmeli, E., Reznick, A.Z., Coleman, R., & Carmeli, V. (2000). Muscle strength and mass of lower extremeties in relation to functional abilities in elderly adults. Gerontology, 46, 249-257.
Center for Science in the Public Interest. (2007). Saving Muscle. Nutrition Action Health Letter, 34(3), 3-6.

Chien, M. Y., Kuo, H. K, & Wu, Y. T. (2010). Sarcopenia, cardiopulmonary fitness, and physical disability in community-dwelling elderly people. Physical Therapy, 90, 1277-1287. doi: 10.2522/ptj.20090322 Forrest, K., Zmuda, J., & Cauley, J. (2007). Pattern and correlates of muscle strength loss in older women. Gerontology, 53, 140-147. doi: 10.1159/000097979
Gallagher, D., Visser, M., De Meersman, R., Sepulveda, D., Baumgartner, R., Pierson, R., … & Heymsfield, S. (1997). Appendicular skeletal muscle mass: effects of age, gender, and ethnicity. American Physiological Society, 83, 229-239.
Janssen, I., Heymsfield, S., Wang, Z., & Ross, R. (2000). Skeletal muscle mass and distribution in 468 men and women aged 18-88 yr. American Physiological Society, 89, 81-88.
Zoico, E., Di Francesco, V., Guralnik, J., Mazzali, G., Bortolani, A., Guariento, S., … & Zamboni, M. (2004). Physical disability and muscular strength in relation to obesity and different body composition indexes in a sample of healthy elderly women. International Journal of Obesity, 28, 234-241. doi: 10.1038/sj.ijo.0802552

That dirty word...Motivation

Motivation. We all have it at times and occasionally (or not so occasionally) we all most definitely lose it. Although I recently graduated with a degree in Kinesiology with a Health and Fitness Specialty, and have been paid to motivate for the past three years, I am putting my pride aside and am here to say that I am currently undergoing a lack of motivation.

Everyone’s reasons for feeling unmotivated towards exercise are different. In my case I have found that the combination of packing/moving, the stress of finals and graduation, and being in a new location without a set routine has all added up and left me exhausted and sluggish. In addition, for the last 8 years I have had a gym membership at my disposal to assist with increasing my motivation and now for the first time in those 8 years I am living without one. You may be going through similar life changes or are simply having trouble finding a way to convince yourself to get started. Because of my own lack of motivation, I have put together a list of ideas to help me get going again. Hopefully some of these ideas will help you get your motivation back too!!

·         Start out at your pace

o   Easing into an exercise routine works best for me. Understanding yourself and knowing what helps you create a habit is one of the most important things you can take advantage of.

·         Get into a routine (exercise at the same time each day, etc.)

·         Grab a buddy

o   Having the accountability of being there for a workout partner (much like the benefits of hiring a Personal Trainer J) is sometimes all a person needs to get them going. Rob and I have decided to start running or using our TRX (for resistance training) in the mornings together before he goes to work. That way we can help push each other to excel.

·         Short term and long term goals

o   Making a realistic and obtainable goal is very useful as a motivational tactic. A series of short term goals that lead to a long term goal can make exercising more fun and less monotonous. Achieving those step by step goals can also make you feel like you’re getting somewhere rather than just trudging through the motions.

·         Eat healthy, be healthy and get enough sleep

o   I find that when I start eating healthier, taking part in healthier habits (choosing to stand rather than sit, etc.) and I get enough sleep, my body feels more energized and ready to work out. Not to mention, you wouldn’t want all that healthiness to go to waste by not exercising too would you?

·         Just do it

o   At some point or another you have to stop making excuses and simply get some physical activity in. I know this is a huge factor for me. There are a thousand reasons why I “can’t” go for that run…but the fact is my health can’t wait for me to decide the time is right. My heart, my lungs, my brain, my body work hard for me every day, and its time right now to make health a priority.

Good luck getting motivated!! Let me know if you have any questions or suggestions for motivation techniques that have worked for you!

Find what you love...and go!

As a fitness professional and someone who has exercised in a gym setting religiously for over eight years I understand the feeling of getting bored and burned out by the monotony of lifting weights and being in a sweat smelling room surrounded by metal and grunting. I'm not gonna lie, at times that environment makes me smile and those shiny dumbbells are exactly what my day needs. When that boredom does come, however, I need fresh air and open spaces.

While fitness facilities are often a very convenient, useful, and fun way to achieve optimal health, they are not always for everyone. Instead of forcing the issue and "putting up" with exercise, why not find that form of physical activity that makes you happy (along with helping you forget that you are getting a work out). There are too many options of activities that get your heart rate up for me to list! There's hiking, biking, canoeing, kayaking, skiing, climbing, swimming, surfing, gardening, running, walking the dog, roller skating, frisbee, shooting hoops, playing catch, splitting wood, and jump roping, just to name a few.

Recently, my husband Rob and I took up snowshoeing, something I had never done before a couple weeks ago. Our first day out I took about 5 steps in the snow and declared that snowshoeing was my new favorite thing in the whole world. While snowshoeing can get a little tiring at some points, the thrill of being out in the pristine wilderness in the crisp air helps me completely forget that I just walked for miles with extra weight strapped to my feet. It wasn't until the next day when the soreness kicked in that I even realized how much work it had been. Making it to views like the photo below seals the deal for me and makes the little bit of sweat all worth it.

So I challenge you to find that activity that you love...and go out and do it! Supplementing or training in the gym can be handy when you can't be out there doing the real thing. But explore the options and try new ways to reach health and happiness for your mind, body, and soul. You may be surprised...exercise might even be fun!

Baby Steps to Your New Years Resolutions

As the New Year approaches, many of you will be contemplating what your 2012 New Years Resolution should be. Will it be to increase the number of times you run a week from 0 to 6, cut sugar completely from your diet, or increase your bench press by 300lbs by summer?

While choosing a fitness or nutritional resolution is absolutely awesome (and a great way to kick start the new year!), starting off with a goal that may be too lofty or challenging could potentially be more detrimental than rewarding in the long run. Setting goals such as exercising six days of the week after taking eight years off just isn't realistic for the majority of the population. Today's world is incredibly busy and fast paced and the precious time you set aside to exercise may ocasionally be squeezed out by family, work, or personal factors. After only going on a run the first day out of the six you were supposed to, your goal suddenly seems too daunting, you throw in the towel and decide to try again next year.

A few days off from your exercise program doesn't have to be the end though....that's called life.

The important thing is to make physical activity a lifestyle choice and a habit, not just an impossible goal you make every new years eve. Setting the goal to exercise six days a week isn't necessarily rediculous for the long run scheme of things, it just needs to be spread out with baby steps.Try starting off with running once a week for the first month, maybe the second month you can bump it up to three times a week. Give yourself time to reach your goal and most importantly set smaller short term goals that you can celebrate along the way.

Pushing yourself to your limits is important but also remind yourself that there is nothing wrong with starting out a little slow in order to progress at your own pace. Health and fitness goals that are chipped away a little at a time are often the ones that become an actual habit. Also, as you form your goals remember SMART: Specific, Measurable, Achievable, Realistic, and Time frame.

Good Luck!

Exercising the core as it was designed to be used

You may have heard mention that sit-ups and crunches are not ideal core exercises and are potentially harmful to the back. The first question many people ask is, 'how can this be when sit-ups and crunches have been encouraged by fitness professionals for years?' This was exactly my reaction when I first heard the news. Not only that, but I felt hurt and betrayed. These were my beloved sit-ups we were talking about! I was initially resistant and didn't want to believe this was true. With a little more education however, I began to realize that this new concept made a lot of sense.

The core is made up of the muscles of the trunk, the anterior (front), posterior (back) and lateral (sides) portions. Anatomically the core is capable of performing flexion, extension, and rotational movements, but in actuality the core was designed to stabilize the spine and prevent these movements. As an anti-flexion, anti-extension, and anti-rotation device, these muscles help to protect the all too precious spine. While most people's spines are asked to perform bending and twisting movements throughout everyday activities, causing more pressure to be placed on the spine during your workout is unnecessary. [What's more is that the neutral spine, alignment when proper posture is achieved, can and should be maintained through all daily activities. In fact, when the spine is neutral, it is in its strongest position. If pressure is put on the spine in its weaker position it is more easily injured.] As a a professor of mine, Dr. Chalmers said in class once, the spine is like a metal coat hanger. Bend it a couple times and it will go back to its original form, bend it once too many times though and we all know what happens. Snap. [Or the much feared disc herniation in this case.]

So what should you do. Its all about using the core as a stabilizer for the rest of the body as well as preventing those previously mentioned bending and twisting at the spine movements. Here is a short list of fantastic core exercises to replace those old sit-ups and crunches:

(Tip: on all of these exercises think about pulling your belly button into your spine in order to engage your entire core)

• Front Planks
• On forearms and feet (harder) or knees (easier), hold.
• Side Planks
• Same as front planks, but on each side.
• Side Hold
• Lay on one side, lift both legs and hold. Should feel in the obliques, but may need to roll back on the hip to make more challenging.
• Ball Roll Outs
• On your knees, put your elbows on a stability ball. Roll out until shoulders are extended, keeping your trunk in the same (neutral spine) position.
• Stir the Pot
• Same position as previous exercise. This time in full shoulder extension proceed to 'stir the pot.'
• Mountain Climbers
• In pushup position, alternate bringing one knee to your chest.

Happy core exercising!