You probably know all about osteoporosis, the gradual, age-related loss of bone. What you may not know is that there is also is an age-related loss of muscle mass, strength and function—a condition called sarcopenia. And it is a problem for all of us as we age.
We lose an average of 5 percent of our muscle mass every 10 years after the age of 35 if we don't do anything about it! While everyone loses some muscle mass with age, it’s possible to slow or even reverse that loss with only 2 resistance weight sessions a week. For the baby boomers, maintaining muscle mass and function is vital to having functional independence. Muscle deterioration can be prevented, decreased and reversed with the following tips:
1) Resistance training increases and reverses muscle loss. A series of 5 to 7 compound motion strength training machines (a full body workout) done only 1-2 times per week with our certified trainers is all you need.
2) Increase the amount of protein in your diet to help stop the breakdown of muscle and help build new muscle. (Scientific evidence: In a three-year study, published in The American Journal of Clinical Nutrition, older people who ate the most protein lost 40% less muscle compared with people who ate the least.)
3) Supplement with Vitamin D. Adequate vitamin D levels are widely known to stop bone loss, but it also stops muscle loss. Vitamin D works to protect muscle by decreasing chronic, low-grade inflammation, which contributes to the breakdown and loss of muscle protein. My advice: I recommend most people need to take a daily vitamin D supplement that supplies 3,000 international units (IU) to 5,000 IU.