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Volume 5 Issue 1

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Sarcopenia, or age-related muscle loss, affects about 10 percent of those over 60, with higher rates as age advances. Causes include: • Hormonal changes • Sedentary lifestyle • Oxidative damage • Inflammation • Insulin resistance It's a major challenge that many elderly go through, and, as I just mentioned, regular exercise is essential to counteract muscle loss. However, it's important to realize that simply lifting weights will not necessarily result in gaining muscle mass. Additionally, if you are involved in prolonged catabolic exercises like aerobics or running, you will not have the hormonal influences to build muscle, even if you lift weights. It's important to understand that in order to effectively build muscle you also Is STRENGTH TRAINING Sufficient to Prevent AGE-RELATED MUSCLE LOSS? need to incorporate high-intensity exercises such as Sprint 8, in addition to strength training. This type of exercise allows your body to produce human growth hormone (HGH) naturally. HGH is also known as "the fitness hormone," and is essential for healthy aging, fitness, and yes, muscle building. Additionally, you need to supply your muscles with the appropriate fuel at the appropriate time to provide them with the proper signals and building blocks to build new muscle tissue. This is where whey protein, which is often referred to as the gold standard of protein, comes into play. Ideally you'll want to consume the whey about 30 minutes before your workout to help increase both fat burning and muscle building. The whey meal will stop the catabolic process in your muscle and promote protein synthesis towards recovery and growth. If you have done strength training workout you can repeat the dose about one hour later. There is ONLY a two hour window after exercise that allows your body to fully use the proteins Page 38 | Abby's Magazine - www.AbbysHealthAndNutrition.com

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