Preventing Sarcopenia through Resistance Training

Did you know?

Although often overlooked, resistance exercises are just as important as cardiovascular endurance exercises for maintaining good health throughout your life.

What is sarcopenia?

Sarcopenia is a condition characterized by a decline in muscle quality, strength, and mass associated with aging. Specifically, at some point in our lives, our bodies start breaking down muscle proteins faster than they can be formed. This results in a progressive loss of muscle as we age.

This phenomenon typically begins around the age of 30 and can lead to several detrimental health effects if nothing is done to counteract it.

These effects include:

• Decreased resting energy expenditure
• Decreased insulin sensitivity
• Decreased muscle strength
• Increased risk of falls
• Higher risk of disability
• Increased risk of mortality

To mitigate the effects of sarcopenia, it is important to understand the risk factors that contribute to the severity and rapidity of the process. By knowing these risk factors, their impacts can be limited. These risk factors include a sedentary lifestyle, inflammation, muscle atrophy, and coronary microvascular diseases. Inadequate protein intake can also be a contributing factor among older individuals.

Fortunately, there are interventions available to prevent, reduce, and even reverse the effects of sarcopenia. One such intervention is following a nutrition program to address any deficiencies (in protein and/or carbohydrates). However, the intervention that appears to be most effective at the moment is physical activity, specifically engaging in resistance training exercises. Numerous studies have demonstrated the effectiveness of resistance training programs in increasing strength and muscle mass, even in older individuals with sarcopenia. Some studies suggest that regular endurance exercise alone may not be sufficient to preserve muscle function with age. Hence, the importance of incorporating resistance exercises early in life should not be overlooked. It is recommended and safe to engage in resistance exercises two to four times a week, depending on your own level of fitness. Additionally, it is important to warm up properly before each session and allow at least 48 hours between sessions targeting the same muscle groups for the average individual.

If you want to learn more about preventive measures against sarcopenia and receive guidance and support from a physical activity specialist, do not hesitate to make an appointment with a Kinesiologist at ABC Health Clinic in Gatineau.

Vincent Barrette

Kinesiologist

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.