Muscle Mass…the missing link to healthy aging
Dr. Oz made a statement during an interview I was watching that pleased me so much, I decided to expound on the subject with this post. I can’t remember the exact question and answer, but it went something like this: They asked what people should focus on the most when it comes to an anti-aging regimen. He stated that failing to maintain and increase lean muscle was the number one mistake people make. I almost leapt from my seat! I’ve been screaming that for years! I see so many people who do cardio, and more cardio; yet they never seem to look any differently. While trying to lose weight and change the shape of your body —strength training is a must!
Have you ever noticed that people who lose a tremendous amount of weight without exercise as a component, look like a smaller version of their overweight self? Their shape stayed the same because they didn’t strength train! Building lean muscle mass burns calories 24/7! Think about it as a permanent metabolism boost. Attaining and maintaing muscle mass isn’t for the weak and weary though. One must dedicate themselves to a consistent effort for at least eight weeks to improve muscluature. That isn’t my opinion; it’s physiological fact.
Check this out –Two people who weigh the same have completely different metabolisms than one another based on who has the most muscle mass. I personally like the idea that I can eat more and still maintain my weight just by having more muscle mass. By combining all of the components of a well rounded exercise program, one can achieve a body that defies chronological age, and yes, even gravity in some areas! The truth is this: Aging combined with a sedentary lifestyle leads to muscle atrophy (sarcopenia). We start losing muscle mass as early as our mid-twenties, and after our sixth decade of life, we start losing roughly 10% per year.
The Vastus Lateralis (outer thigh muscle that supports the knee) 
is the first muscle that is affected. Have you ever noticed that old people have ”knobby” knees? The decline of that section of quadricep muscle is the direct result. That is scary folks! So, what can you do to stave off age related muscle decline? Um…if I haven’t mentioned the word before —strength train! Where to start? Begin by seeking out a Certified Personal Trainer, and ask for their credentials. They should be certified through a nationally recognized affiliation such as NSCA, ACE, ASCM or NASM, to name a few. Steer clear of online certfied trainers and those who don’t want to provide their proof of certification. You don’t necessarily have to hire a personal trainer; most will write a personalized program that you can perform on your own for a small fee. But, if your budget allows for a personal trainer, splurge. By having that accountabilty, you will be most likely to stick with it!
As a Strength and Conditioning Specialist, I recommend the following exercises to improve lean muscle mass in the areas that need first and foremost attention:
- Squats- Perform this exercise using dumbbells or a straight bar. If your knees or back are compromised by injury, try the Leg Press instead. Opt for reps of 10-12, and a weight that is challenging by the 8th or 9th rep.
- Lunges - Same as above. Pay particular attention to form to reduce the risk of injury.
- Bench Press/Push-ups -Both exercises improve the musculature of the chest, shoulders and triceps.
- Lat Pulldown/Seated Row – These exercises target the muscles that make up the back. They are especially important in thwarting off a dowager’s hump by improving the postural muscles. The biceps brachii are also targeted while performing pulling exercises.
These are just a few exercises that are quick, and involve many muscles working in synergy to produce results without spending hours in the gym. Perform these exercises at least twice a week, putting a day in between sessions to allow for recovery. As a side note, core exercises should always be included in a strength training routine. And, be sure and get the ok from your doctor before beginning any fitness regimen.
Don’t be afraid of looking like a bodybuilder; that is a myth! Using enough weight to stress the muscle tissue is the only way to cause adaptation. Low weight, high rep exercises may make you sore, but do not produce the desired result of increased muscle mass. The idea is to recruit the deeper muscle fibers that are closest to the bone to achieve muscle growth. As an added bonus, bone density is also improved while increasing lean muscle mass, so what are you waiting for?
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