That's why than older people, the more you workout! Bashny.Net

With age, our body ages and loses strength, tableet — know it all. But not everyone knows how much and how to handle it. Site invites the reader to understand more — what is happening to us, and that you should postpone, having attended to a problem at any age?

For starters, take a look at a breakdown (MRI) leg 40-year-old triathlete, a 74-year-old normal person — at the bottom is a 74-year-old triathlete:

Three million four hundred six thousand four hundred ninety three

Source of photographs: Sonictune is a muscle, and white fat. In the middle — a 74-year-old man who did nothing. Downstairs — a 74-year-old, but a lover of triathlon.

What will happen to you eventually if you do

Lack of physical activity after the age of 30 for every 10 years could lose from 3 to 5% of muscle mass. On average, 50 years lost about 10% muscle and 80 — 30%.

The muscle mass of the lower extremities is lost increasingly and more intensely than the total mass: this affects mobility, increases the risk of falls, fractures and the inability to independently rise from a chair and walk to the toilet. Plus, in the hip and knee joints are osteoartroze processes and other degradation.

Power with age is also reduced. The study showed that in the US 40% of women aged 55-64 years, almost 45% of women aged 65-74 years and 65% of women aged 75-84 years are not able to raise it at arm's length a weight of 4.5 kg.

Comparison of the strength of the quadriceps femoris in young and elderly healthy individuals showed age-related decline in strength in the range of 20-40% in seventh to eighth decade of life compared to young people. Even more significant decline in muscle strength was observed in men in the ninth decade of life and later (50% or more).
And slows muscle contraction in response to electrical stimulation.

Different sources give slightly different numbers, but all the studies show negative trends. Called this age the phenomenon of sarcopenia.

The sarcopenia is a complex age-related atrophic degenerative changes in the muscles, manifested in reduced muscle mass, strength and quality of skeletal muscle.

According to the American CDC (Center for Disease Control and Prevention, CDC) sarcopenia is recognized as one of the five major risk factors of morbidity and mortality in individuals older than 65 years.

Why with age, volume is lost and muscle power?1. Hormonal change

For example, decreases with age the level of testosterone, it directly affects the amount of muscle mass in men.

Menopause in women is associated with a reduction in the level of circulating 17β-estradiol (in women of middle and old age). The deterioration of muscles occurs in women in perimenopause and is associated with a sharp decline in production of hormones by the ovaries.

These observations indicate that female sex hormones play an important role in the regulation of the muscular system in women of middle and old age. Experts suggest that may, hormone-replacement therapy in combination with exercise may be the optimum solution in the initial period of menopause.

A recent study showed an increase in total body weight, body mass excluding the feet, as well as strength of the hands and feet after 6 month of testosterone replacement therapy in older men to maintain normal concentrations. These changes were accompanied by an increase in the level of somatomedin-C (insulin-like growth factor 1 or abbreviated, IGF-1), indicating the importance of influence of this hormone on the growth of muscles in the elderly.

Levels of somatomedin-C decrease with age and, given their positive effect on muscle growth, possibilities of their action in sarcopenia. Scientists have found that the introduction of growth hormone in pharmacological doses (without exercise) increases muscle mass but not strength. For example, one-month course of growth hormone in older women increased nitrogen balance, protein metabolism and muscle protein synthesis.

2. Reducing protein intake

Overall, regardless of the mechanism, muscle atrophy occurs when the muscle breakdown (protein muscle) begins to prevail over synthesis.

With age the consumption of protein (a large number of people over 60 years consume less than 75% of the recommended daily amount of protein). Adequate protein intake is necessary to ensure skeletal muscles essential anabolic support.

In conditions of starvation (and lack of protein) the body needs amino acids (recall — amino acids, that building blocks from which all proteins, including our muscles) it is necessary to release from muscle does not have enough physical activity in this situation. Roughly speaking, there are not enough amino acids, the body resorts to the consumption of the least needed muscles (consisting of protein, ie amino acids), splitting them into other places components.

Muscles that do not participate in physical activity themselves about this signal: produce the hormone myostatin, which paracrine and system level allows you to start the catabolic processes in the less active muscles.

3. A decrease in physical activity

Finally, the third important factor: in the elderly is sharply reduced physical activity, which is not the best way affects the creation of new (and maintaining old) muscles.

What to do? Recipe for life-extension is very simple and comes directly from the above three factors.

1. To engage in physical activity

For correction of sarcopenia need to grow muscle. And muscle hypertrophy is impossible without physical activity (e.g. strength training). Moreover, the training work better in comparison with other methods (e.g., hormone-replacement therapies without training) and at any age.

Even relatively short courses of training, usually at 10-12 weeks with classes 2-3 times per week, led to a significant increase in strength in elderly men and women.

Significantly, that increase strength and muscle mass by training was achieved even very elderly (over 90 years).

In addition, the study also showed that strength training of the elderly, conducted over 6 months, partially restored range of mRNA synthesized by the myofibrils, to the state, typical for 30-year, i.e. for the first time at the molecular level proved a real rejuvenating effect on the power loads.

(To training senior participants were 59% weaker than the young control group, but after six months of training, the result has improved, and they were only 38% weaker. Expression of some genes is also changed and became more like the picture more young people).

In General, the list of positive effect of power loads is extensive. Strength training:

• improve anabolic hormone status;
• reduce the level of proinflammatory cytokines;
• increase physical endurance;
• normalize high blood pressure;
• reduce insulin resistance;
• reduce total and visceral (most associated with age-related diseases) fat deposits;
• increase the level of basal metabolism in the elderly;
• prevent age-related bone loss;
• reduces the risk of falls and, consequently, fractures;
• reduce pain and improve the functional status of patients suffering from arthritis, particularly arthritis of the lower extremities (coxarthrosis, gonarthrosis).

2. To consume enough protein

The study showed that in men and women 60-70 years the effect of training was particularly high, if after a workout should protein diet rate of 0.4 g protein per kilogram of dry body weight.

In placebo-controlled studies have shown that with strength training in physical education health strengthening protein power leads even in very elderly men and women to significantly greater increase in strength and muscle mass compared to placebo.

The beneficial effects of strength exercise can be achieved even for two or three 15-20 minute workouts a week.

In General, if you do not do anything, or sit on a normal calorie deficit (not to grow stout with age), the result will still be disastrous: no power loads of muscle over the years will still be lost, and the body is rapidly weakening, aging and move more quickly to death.

Therefore, moderate weight training (in any form) is an inevitable and important point of extending the youth of the body.

Here's for example the age of bodybuilders the world — Ernestine shepherd who started body building at age 54, and next year she turns 80 and see how it looks:

Ten million nine hundred eighty thousand three hundred sixty seven



via www.zozhnik.ru/chem-vy-starshe-tem-vam-nuzhnee-silovye-trenirovki/