Body Fat, Muscle Aging

by Paula Allia PT, DHSc, MTC, OCS

Exercise and strength training has been proven to increase longevity. Who wouldn’t want that? It is time to educate yourself on the different kinds of activities and what they can do for you!

Strength training has been proven to improve health and wellness. Women tend to have less muscle mass than men and more fat. According to the American Council of Exercise (ACE) 25-31% versus 18-24% is average for women versus men. In middle aged women, 40% is not unusual for the average in women. Over 30% in middle aged men is not uncommon.

These numbers have increased over the years, and it needs to get under control. A common finding with aging is sarcopenia, the loss of muscle mass. This may be caused by hormonal changes, metabolic influences, diet, and exercise. Many people get hormone replacements to counteract the aging process but more needs to be done.

Stressing tissues in a healthy way can make for a stronger and more invincible body. Strength training gives one the chance to maintain and build muscle mass. This can range from simple toning of the muscle fibers or actually gaining bulk, endurance, and strength.

Weight challenges the muscles being used and stimulates muscles to breakdown only to build back up better. The weight may simply be body weight or actual weights or bands. If the muscles go unstimulated, the protein in the muscles get reabsorbed in the body, leading to more evident atrophy, which contributes to strength loss.

It seems that one of the factors in losing muscle mass may also be attributed to not consuming an adequate amount of daily protein. It is not uncommon that an individual wants to lose weight, so limiting the diet becomes an issue. Not consuming a proper amount of protein makes no sense if feeling good and getting healthy is a factor. Even those who are taking shots to lose weight.

It is not uncommon that the craving for foods diminishes but eating the nutrients to build your body to be strong physiologically and metabolically are absolutely essential. If one exercises to stimulate muscle strength, there needs to be available protein to add the possibility of improving muscle strength.

Eating complete proteins is a key contributor to meeting the demands of exercise to improve the body’s functioning. Good, moderate exercise can assist in controlling healthy blood sugar levels. This is also pertinent to compliment a good healthy metabolism.

If one restricts their eating, losing weight may happen BUT never deprive the body of healthy nutrients including proteins and good fats. If there is a loss in superficial skin fat, an issue with saggy skin can happen which makes a person look older. If the muscles in the area gain some muscle bulk, the skin does not look so saggy.

The bone structure, which needs a combination of healthy nutrients like calcium, phosphorus, protein, stays stronger and the ability to age more gracefully becomes more possible.

Think of this series. First, identify issues that you desire to improveupon within the body. These areas need to be addressed. Items maybe building muscle, strength, endurance, more efficient blood sugar metabolism, etc. Knowing how the body reacts to sugars and othersubstances can help you make the right exercise choices. Thus, a doctor may even choose to complete blood work or other testing.

Remember the key with exercise is to stimulate muscles which pull on the bones to allow for the various movements you choose to do. Once the awareness of your metabolic and health conditions are evident, next proceed with exercises that can work for you.

Having available calories for exercise are essential to give you the best chance at a successful routine. To stimulate simple muscle activities, available fuels may be used. The goal is for fat to be broken down to feed the muscles during activities.

Moderate and intense exercise demands the metabolism of carbohydrates. They work to provide the energy source for each muscle contraction.

In summary, the aging process is going to occur but eating proper foods, drinking a lot of water, getting the needed nutrients, and participating in exercises, both aerobic and anaerobic, will help combat and slow the aging process.

Be an existentialist.

Help yourself live a better life!

Age gracefully!