Your Muscle And Longevity

A big part of the natural aging process is a decline in your muscle mass – known as sarcopenia. Sarcopenia significantly reduces your mobility, balance, general function, and independence as you grow older. Studies have even shown that it can cause you to die earlier.

According to a study conducted in people above 65years, women with lower muscle mass are 63 times more likely to die earlier than women with more muscle mass. The study also shows that men with lower muscle mass are 11 times more likely to die early than those with higher muscle mass.

Having weak muscles also affects your structural bone health and puts you at a higher risk for falls and fractures. This risk is even higher if you have a combination of sarcopenia and osteoporosis. For instance, a 2016 study found that older adults with low bone mineral density in their legs are at higher risk for early death. So combining the dangers associated with sarcopenia and osteoporosis will significantly increase your chances of fractures, like a broken hip. And research has shown that such injuries substantially increase your mortality risk.

Perhaps you're wondering why lower muscle mass puts women at a significantly higher risk of death than men. One explanation is the menopause-related hormone changes that happen to women. The decline in estrogen level when menopause hits can negatively affect muscle mass, which results in muscle loss, lower bone density, and higher belly fat. All of which increase mortality.

Fortunately, sarcopenia can be reversed by exercise, especially resistance training. However, the earlier you start, the better because it is easier to prevent muscle loss than working to regain what has been lost.

HOW TO IMPROVE YOUR MUSCLE STRENGTH

Your muscle strength is measured by how much force you can exert and how much weight you can push, pull, or lift for a short period. Simply put, it is your ability to move and lift objects. It is different from muscle endurance, which is your ability to hold a position for a long time or push, pull, or lift an object over and over again.

To boost your muscle strength, you should focus on 2 key areas:

1. Strength training exercise
2. Sufficient protein intake.

STRENGTH TRAINING

Improving your muscle strength and preventing sarcopenia requires you to put in the work. But on the bright side, research has shown that resistance training can result in stronger muscles even in 90-year olds. So it is never too late to start strength training.

Furthermore, exercise does not worsen osteoarthritis. So, even if you currently experience back pain, shoulder pain, etc., the risk of not strengthening your muscles outweighs the risks of performing the exercise under appropriate guidance.

The following steps can guide you and even help you get the most out of strength training:

Assess your current strength

This is an important step that helps you determine how much weight you should be working within your exercises. You can find this out using the 1-rep maximum (1RM) test. This test helps find out the heaviest weight you can press just once, and it involves:

• Warm up by lifting half of what you think your 1RM weight might be. Repeat the lift 3-5 times. Be sure to lift with good form.
• Rest and repeat with 60-80% of your estimated 1RM 3-5 times.
• Rest and repeat with additional 5-10 pounds.
• Keep increasing the weight until you are unable to complete the lift.
• The last weight you’re able to lift successfully is your 1RM.

FIIT Principle

While lighter weights can initially help you build muscle strength, you will eventually need heavier weights plus fewer repetitions.

To design your training program, you should follow the Frequency, Intensity, Time, and Type (FIIT) Principle in your workouts.

Frequency: this is how many training sessions you have per week. Experts recommend that you do strength training at least twice a week.

Intensity: is the amount of weight you use per repetition. For the best muscular strength, your training should include 2-4 sets of 1-10 repetitions using 60-80% of your 1RM.

Time: your sessions should last for 30-60 minutes. The session should also include good work:rest ratios. To achieve the best muscle strength, your work:rest ratio should be between 1:3 and 1:6. For example, if you perform a set of 8 reps in 20 seconds, you should rest for 60-180 seconds before starting the next set.

Type: you should vary your routines to achieve maximum gains and prevent boredom or lack of focus in your workouts.

Any progress you’re trying to make should focus on modifying any of the FIIT elements.

Choose a Strength training type you enjoy

Free Weights Training

Free weights, like dumbbells, can help boost your stability. It can also help identify strength imbalances between your right and left sides. But you should know that form is essential when training with free weights.

Machine Weight Training

These machines isolate and train specific muscle groups. For instance, a leg extension machine can help isolate and strengthen your quadriceps. However, these machine weights may not help you improve your muscle function. So the device must be set up correctly for your body to optimize the exercise.

Bodyweight Training

This weight can help improve your stability and muscle strength and is particularly great for beginners.

Plan and Track your training

Various apps can help you plan and track your exercises. Some of these apps can even show you how to properly do these exercises.

If you’re ever in doubt of what muscle to work on, you should evaluate your goals. For instance, if you want to improve longevity and reduce your fall risk, you should focus on strengthening your lower body – calves, legs, thighs, and glutes. This is because they are the largest muscles and have the most significant impact on your metabolism. They also help reduce your risk of falling.

DIET

Your body needs certain building blocks from dietary protein to synthesize muscle protein. So you cannot underestimate the importance of adequate protein intake. A helpful guide is to consume about 1-1.5 grams of protein per kilogram of your body weight daily.

Furthermore, your body requires more protein as you get older. This is because your body needs more protein to combat sarcopenia. Plus, your body's muscle synthesis becomes less efficient as you age.

TIPS FOR SAFE STRENGTH BUILDING

Understandably, strength training may seem intimidating if you have never tried it. You may also have concerns about hurting yourself. But the following tips can help you improve your muscle strength and function safely and easily:

• Slow and Steady. If you have never been active or haven't been active in a long time, you should slowly build up your activities and intensity. You should also start with small weights, great form, and slowly work your way up.
• Listen to your body. Sore joints and exhaustion mean you're overdoing the training and may be at risk of hurting yourself. Therefore, you should pay attention to your body to not overdo things and risk hurting yourself. Remember, the goal is to get stronger, not hurt yourself.
• Smooth movements. Do not jerk or thrust weights. Instead, you should lift weights using smooth and steady movements.
• Don’t Lock Your Joints. You should avoid locking your arm and leg joints into a straight position while you lift weights.
• Breathe. Don't hold your breath while exercising because it can cause changes in your blood pressure, which can be dangerous. Instead, you should breathe out as you lift the weight and breathe in as you relax/lower the weight.
• Never hesitate to ask for help. A few sessions with a personal trainer, a local gym group, or a recreation center can be of great help.

KEY TAKEAWAYS

Your muscle mass and strength naturally reduce as you get older. This occurrence is known as sarcopenia. Unfortunately, sarcopenia can reduce your lifespan. But a healthy combination of exercise and diet can help you prevent and even reverse this.

You can improve your muscle strength and function by combining the correct exercise and diet. In addition, it is never too late to start working on your muscle strength. Because various studies have shown that muscle gains can happen at any age.

But you should put safety first in whatever you do. Seek guidance from a professional to help ensure that you do things right and don't hurt yourself. You should also talk to your doctor if you have a preexisting health condition. Remember, the goal is to get stronger and improve your quality of life and not injure yourself.