"Anti-aging” is out and “reverse ageing” is in
How you define the term anti-aging is a matter of semantics.
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Today At A Glance:
Age-related mobility limitations are a fact of life for many older adults. Studies have shown that about 30% of adults over age 70 have trouble with walking, getting up out of a chair, or climbing stairs. What is the latest research around ageing and preserving muscle mass? Today’s newsletter will look into the latest research and give you a guide to understanding how to train as you age to preserve muscle mass.
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Neuro Athletes,
As someone who spent the majority of their childhood and adolescence running and surfing, the cartilage in my knees has seen some damage and my joints creak a little more than the average 30-something’s. When I’m working out, my focus is on having a good relationship with exercise. If I’m going to be exercising until my last day, I want to be happy doing it.
Why?
One of the most striking effects of age is the involuntary loss of muscle mass, strength, and function, termed sarcopenia. Muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60 and less muscle means greater weakness and less mobility, both of which may increase your risk of falls and fractures.
Some people perform incredible feats of strength and endurance well into their retirement years.
The great news is: You don’t have to bench press 300 pounds or run a marathon to show off the benefits of strength training.
As Oscar Wilde once famously said, "You can never be overdressed or overeducated." But when it comes to building muscle, one can never be too informed.
Today, we're going to dive into the science of building muscle and the fascinating realm of biomechanics. But this isn't just about looking good in a fresh pair of kicks, it's about something much more important.
As we get older, our muscles start to break down, which can lead to a loss of independence and a decrease in overall quality of life.
But the good news is, by understanding the latest research on the contractile mechanics of isolated human muscle fibers and the underlying physiology that contributes to age-related skeletal muscle dysfunction, we can develop effective strategies to help combat these changes.
It turns out, the benefits of building muscle extend far beyond just looking good in a tailored suit. In fact, as we age, the size and function of our skeletal muscles begin to deteriorate, which can lead to a loss of independence and a decrease in overall quality of life.
This study below details how ageing is accompanied by decrements in the size and function of skeletal muscle that compromise independence and quality of life in older adults.
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Our muscles are made up of two different types of muscle fibers, slow twitch (MHC I) and fast twitch (MHC II). Slow twitch muscle fibers are better able to resist the effects of aging, while fast twitch muscle fibers are more affected by aging, which causes them to shrink and become weaker.
To combat the effects of aging on our muscles ,the research above has shown that resistance training, such as lifting weights, can help preserve the size and function of fast twitch muscle fibers.
This means that resistance training can be a more effective way to keep our muscles strong and healthy as we age.
Here are some key takeaways from the study above:
Slow twitch muscle fibers (MHC I) are well-preserved with aging, while fast twitch muscle fibers (MHC II) experience profound age-related decrements in size and contractile function.
Resistance training has been shown to preserve fast fiber size and function with aging, suggesting it may be a more effective strategy for combating age-related skeletal muscle dysfunction.
Integrating single fiber contractile mechanics with other important parameters such as phosphorylation of regulatory proteins, innervation status, mitochondrial function, and fiber economy is necessary to comprehensively understand the aging skeletal muscle phenotype.
So why is this important for you?
Building muscle is not just about looking good, it's about living a longer, healthier life. By understanding the underlying physiology of muscle function and how it changes with age, we can develop effective strategies to combat age-related decline and improve overall quality of life.
Here are some benefits of building muscle:
Improved balance and coordination, which can reduce the risk of falls and fractures.
Increased metabolic rate, which can help maintain a healthy weight and reduce the risk of chronic diseases like diabetes and heart disease.
Improved cognitive function and overall mental health.
Enhanced overall strength and mobility, which can help maintain independence and quality of life as we age.
Many studies have shown that exercise is important for maintaining muscle strength and function, but as we age, the benefits of exercise on muscle decrease.
In older people, the increase in lean muscle mass after exercise is much less than in younger people. This means that elderly people gain less strength from exercise programs.
Additionally, elderly people have impaired muscle activation due to changes in motor unit density and morphology, which makes it harder to build muscle even with exercise.
My advice?
Build strength now. Start to fall in love with exercise. Your brain and your body will thank you in the future.
So what are you waiting for? Get moving, lift some weights, and build that muscle!
It's not just about looking good, it's about living a longer, healthier life.
Listen to the Latest Episode of The Neuro Experience Podcast
Until next time,
Louisa x
This is wonderful Louisa. I wonder how common it is for women to stop working out and exercising once they reach the age of 60?