Sarcopenia is becoming a familiar term that describes the vulnerability to weakness, disability, and general diminished autonomy among older adults. Aging per se is merely a crude proxy for determining sarcopenic risk. The hallmark predictors of age-related morbidity [1] and decreased autonomy have been weakness and functional deficit. The age-related loss of skeletal muscle often occurs along with increased intermuscular adipose tissue infiltration and overall fat mass which is defined as “sarcopenic obesity” [2]. In addition, decrements in skeletal muscle are associated with other ailments such as inflammation, metabolic syndrome, arterial stiffness, and glucose intolerance [3-5]. Failure to prevent the progression of sarcopenia can lead to loss of independence, increased health care cost, and overall reduced quality of life [6].
Resistance exercise (RE) is considered the preferred approach to elicit muscular hypertrophy and strength in healthy adults. A group of scientists from the University of Michigan conducted a systematic review (i.e. meta-analysis) to scrutinize treatment effects for lean body mass (LBM) across multiple training dosages [7]. Among aging adults, there is a lack of data examining the overall benefits of RE while considering a continuum of dosage schemes, treatment durations, and/or age ranges. The purpose of their research was to determine the effects of RE on LBM in older men and women while taking the factors mentioned above into consideration. These authors conducted an analysis on 49 studies, representing a total of 1328 participants that were over 50 years of age.
The results of this meta-analysis demonstrate that these studies conducted RE 2-3 times per week with intensity levels ranging from 50% to 80% of one repetition maximum (1RM). The analysis also showed that over an average of 20 weeks of RE training; subjects gained approximately 1.1-kg increase of LBM.
Although this is modest compared to healthy young adults, this increase is in contrast to the 0.18-kg annual decrement that may occur beyond 50 years of age through sedentary lifestyles [8]. Since this decrease in muscle tissue is proven to cause an increased risk for functional disabilities (i.e. deficits in strength, gait, mobility, and essential activities of daily living) [8], attenuating the loss or increasing lean muscle mass with RE may serve as a powerful treatment or preventive strategy.
It is important to take into account that volume of training and age of participation are crucial determinants of effectiveness, suggesting that higher dosages (i.e. volume) result in greater responses. Bottom line is that performing RE in a progressive fashion has been shown across all types of studies to be the most effective countermeasure for preventing the loss of LBM and strength as we age, thus attenuating the loss of functionality and independence.
Although research has demonstrated that elderly men and women can make significant gains in LBM and strength with an appropriately designed resistance training routine, it is important to take up resistance training as early as possible in life to optimize the effects and build up a reservoir of skeletal muscle tissue! Incorporating Max-OT will make sure that you build up this reservoir of muscle over the years.
The following are some important points for older adults to consider when starting a resistance exercise program:
- Get medically cleared before starting a RE program.
- Warm up with low to moderate intensity aerobic activity and calisthenics for 5 to 10 minutes prior to each RE session.
- Use a resistance that doesn’t overtax the musculoskeletal system.
- Perform exercises with a pain free ROM.
- Perform 2-3 resistance training sessions per week (nonconsecutive days) at the beginning.
- Perform 5–15 exercises including leg press, squat, leg extension, leg curl, heel raise, bench press, shoulder press, lateral pulldown, seated row, back extension, sit-up, triceps extension, and arm curl.
- Large muscle groups are worked prior to smaller ones. Utilize 1–4 sets of 8–12 repetitions (at 50–85% of 1RM) to fatigue with rest periods of 1–2 minutes between sets.
- Typical time needed to complete a workout is 45 minutes.
- Devote time to stretching in order to enhance muscle elasticity.
It is crucial to understand the importance of nutrition/supplementation as we age. The essential amino acids are the building blocks of all proteins and are vital to stimulating a high rate of muscle protein synthesis (MPS). Research shows that older adults need a higher dose (concentration) of the essential amino acids to optimize MPS rates and the anabolic/recovery response to exercise.
The concentration and absorption kinetics of your protein-containing meals is critical for restoring the anabolic response to more youthful levels. I recommend that you bracket your workouts with VP2 Whey Isolate and DGC. Also, I recommend consuming 3-4 additional servings of VP2 Whey Isolate throughout the day. Leucine content is high in VP2 and is crucial for aging muscle because it is metabolized more so for energy production and to manufacture glutamine. Glutamine is the primary fuel for the immune system and I recommend consuming 5-10 grams of GL3 L-Glutamine during your post-workout window. This will help spare the metabolism of leucine and allow it to stimulate MPS and growth of lean muscle tissue!
References:
1. Baumgartner RN, Waters DL, Gallagher D, Morley JE, Garry PJ. Predictors of skeletal muscle mass in elderly men and women. Mech Ageing Dev 1999;107:123-36.
2. Delmonico MJ, Harris TB, Visser M, et al. Longitudinal study of muscle strength, quality, and adipose tissue infiltration. Am J Clin Nutr 2009;90:1579-85.
3. Ershler WB, Keller ET. Age-associated increased interleukin-6 gene expression, late-life diseases, and frailty. Annu Rev Med 2000;51:245-70.
4. Snijder MB, Dekker JM, Visser M, et al. Larger thigh and hip circumferences are associated with better glucose tolerance: the Hoorn study. Obes Res 2003;11:104-11.
5. Snijder MB, Henry RM, Visser M, et al. Regional body composition as a determinant of arterial stiffness in the elderly: The Hoorn Study. J Hypertens 2004;22:2339-47.
6. Janssen I, Shepard DS, Katzmarzyk PT, Roubenoff R. The healthcare costs of sarcopenia in the United States. J Am Geriatr Soc 2004;52:80-5.
7. Peterson MD, Sen A, Gordon PM. Influence of resistance exercise on lean body mass in aging adults: a meta-analysis. Med Sci Sports Exerc 2011;43:249-58.
8. Melton LJ, 3rd, Khosla S, Crowson CS, O’Connor MK, O’Fallon WM, Riggs BL. Epidemiology of sarcopenia. J Am Geriatr Soc 2000;48:625-30.