SARCOPENIA

It sounds like a big scary term right?

Here is what it actually means, loss of muscle due to aging. It usually starts at age 50 and continues through your 60’s 70’s and 80’s.

Men can lose anywhere from 15-32% muscle and women 23%-36%.

There are a few factors contributing to sarcopenia such as neuromuscular and biomechanical causes. Incorporating resistance training into your routine 2-3 days per week can help bend that curve and preserve muscle.

But wait Jackie, what do you mean by neuromuscular and biomechanical changes?

Let’s talk about it. When discussing neuromuscular changes, as we age the cross sectional areas of all muscle fibers shrink. There are fewer motor nerves and the size of remaining motor units increases. This changes the ratio of fast twitch fivers to slow twitch.

Aging also causes structural changes in the neuromuscular junction. Basically, the folds on the muscle cell membranes unravel and they contain certain receptors that pick up chemical messages sent by the nerve. The quality of chemical transmissions is reduced. Also, there is a reduced calcium flow inside the muscle which leads to slower, less powerful contractions. There is less satellite cell activity which decreases muscle hypertrophy potential and repair.

Biomechanical causes include decreased levels of muscle building (anabolic) hormones, andropause/menopause, and a decline in capacity to produce energy and build muscle.

Therefore, if you start lifting weights it will positively affect the neurological, hormonal and mechanical factors that are associated with muscle maintence and growth. It will also reduce sarcopenia and improve mobility!

So lefts get lifting!