Preventing Sarcopenia through Resistance Training

Sarcopenia: why preserving muscle mass is essential

We often talk about the importance of cardiovascular exercise, but did you know that resistance training is just as crucial to good health, especially as we age?

What is sarcopenia?

Sarcopenia is an age-related progressive loss of muscle mass and strength. From our thirties onwards, our body destroys more muscle protein than it produces. This leads to muscle loss, which can have serious health consequences.

Over time, this can lead to a lower metabolism, reduced strength, increased risk of falls and disability, and increased mortality. Certain factors, such as a sedentary lifestyle, chronic inflammation, cardiovascular disease or insufficient protein intake, accelerate this process.

How can it be prevented?

The good news is that muscle loss can be slowed down, or even reversed, thanks to two key elements:

• The right diet: A sufficient intake of protein and essential nutrients is crucial to maintaining muscle mass.
• Resistance training: This is the most effective way of countering sarcopenia. Studies show that strength training 2 to 4 times a week improves strength and muscle mass, even in the elderly.

Ideally, you should start incorporating these habits now to preserve your independence and quality of life in the long term.

For a customized exercise program and personalized follow-up, consult a kinesiologist at ABC Clinique Santé.

Visit the clinic nearest you:

• Kinesiology – Québec
• Kinesiology – Vaudreuil-Dorion

References: 

Brisswalter J, Nosaka K. Neuromuscular factors associated with decline in long-distance running performance in master athletes. Sports Med. 2013 Jan;43(1):51-63. doi: 10.1007/s40279-012-0006-9. PMID: 23315756.

Giallauria, F., Cittadini, A., Smart, N.A., & Vigorito, C. (2015). Resistance training and sarcopenia. Monaldi Archives for Chest Disease Cardiac Series. 84, 738.

Talar K, Hernández-Belmonte A, Vetrovsky T, Steffl M, Ka?amacka E, Courel-Ibáñez J. Benefits of Resistance Training in Early and Late Stages of Frailty and Sarcopenia: A Systematic Review and Meta-Analysis of Randomized Controlled Studies. J Clin Med. 2021 Apr 12;10(8):1630. doi: 10.3390/jcm10081630. PMID: 33921356; PMCID: PMC8070531.