Sarcopenia and exercise
Possible protective effects of exercise that is targeted specifically at those vitally important muscles. While just about any exercise is good for you no matter what your age, strength training is the key exercise to combat sarcopenia. With aging, declines in hormonal effects such as testosterone and insulin-like growth factor (I-GF) contribute to this problem. Both of these hormones are important for maintaining muscle strength, muscle bulk, and muscle function.
Strength training, or resistance training, is defined as the use of weights or machines that involves a progressive increase in resistance against which a muscle generates force. One factor though, that patients have a lot of control over, is the ability to exercise. Research has demonstrated that exercise consisting of resistance training to build strength and bulk will retard the rate of progression of sarcopenia. Multiple studies have shown that strength training in the elderly improves body composition, increases muscle mass and protects against sarcopenia and can even reverse the most incapacitating effects of sarcopenia. One study examined the effects of 12 weeks of low-intensity leg training in a group of older men aged 69 to 74. After lightly working out three times a week for three months, the men showed a 9% to 22% increase in strength in their upper leg musculature. In contrast, another study examined the effects of a high-intensity, three times per week lower extremity workout on men with an average age of 64. At the end of the study the men showed an increase in strength in their upper legs ranging from 107% to 226%! Many people, as they get older, tend to become less active. This causes sarcopenia to progress quickly. Sarcopenia can be slowed and, in some cases, reversed through careful and intelligent exercise. Studies have also been done showing the beneficial effects of weight training for women. In a study looking at the effects of whole body resistance training in a group of women and men with an average age of 68 years, thirty weeks of three times a week training resulted in an increase of upper leg strength of 30% to 97%.
While there should be no doubt that resistance training should be part of a sarcopenia prevention program, there can be some potential drawbacks. Although a proper exercise program is important, it is critical that you consult with your physician before starting an exercise program. Also, it is worthwhile to consult a fitness specialist who can design a program built around your needs and which can help you achieve your goals at the rate which is best. When elderly people exercise at a high level, the levels of free radicals produced can be dramatic, and could potentially contribute to even more muscle damage. The results showed that both the young and older men who were taking the daily vitamin E supplements had significantly less biochemical markers of free radical damage when compared to the men who were taking placebo.
