Maintaining Muscle Mass and Avoiding Muscle Atrophy and Sarcopenia
7/1/2024
Happy July, BHC Fam!
The weather is starting to get really nice which means we’ll be spending more time outside and that is definitely a good thing. Walking, running, cycling, hiking and maybe even some swimming are all excellent activities to get you, and keep you fit. Go for it! Just don’t leave your resistance-training in the lurch.
July’s topic is Maintaining Muscle Mass and Avoiding Muscle Atrophy and Sarcopenia. As I mentioned above, all the outdoor activities are absolutely beneficial to your fitness. However, in order to build and maintain lean muscle mass throughout the body, resistance-training should not be overlooked.
Muscle Atrophy is a process in which there is a decrease in size of muscle fibers. This stems from a lack of use. An example of this would be someone who has a right achilles-tendon injury and needs to wear a medical-boot for 4 months. After the 4 months there will be a substantial, noticeable difference in the strength and size of the right calf muscles vs. the left. It is essentially a “use it or lose it” process. Imagine this happening across your entire body. No thanks!
Sarcopenia is a disease where there is a decrease not only in the size of the muscle fibers, but the amount of fibers as well. This, too, stems from a lack of use but is also part of our aging process. Similar to reversing muscle atrophy, consistent, progressive resistance training can reverse the effects of Sarcopenia by building the existing muscle fibers backup and potentially growing new fibers. Yes, you can still build new muscle fibers even with Sarcopenia! (I’d be remiss if I didn’t mention that proper nutrition will play a large part in this process.)
Resistance training equipment including Barbells, Dumbbells, Kettlebells, Machines, Bands and even bodyweight are all good options to strengthen and build lean muscle, and movement patterns including Squatting, Hinging, Pushing and Pulling all need to be trained. The recommended Frequency of resistance training is 2 times per week minimum, 3 times per week is ideal and 4 times per week for optimal results. This is in addition to the outdoor activities you enjoy or the “cardio” you love to do in the club.
If you need help getting your resistance-training regimen on track you can try a BHC Strength and Conditioning class, or complete this form to be paired with one of our certified personal trainers for a complimentary consultation.
Have a great Summer and I look forward to seeing you in the club.
Yours in strength,
Kyle Hyde
Fitness Director