OH MY GOSH... YES!!! #Repost @joerehab with @get_repost
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#repost @pelvicguru1 Sarcopenia has been defined as an age related, involuntary loss of skeletal muscle mass and strength. Beginning as early as the 4th decade of life, evidence suggests that skeletal muscle mass and skeletal muscle strength decline in a linear fashion, with up to 50% of mass being lost by the 8th decade of life [1]. Given that muscle mass accounts for up to 60% of body mass, pathological changes to this important metabolically active tissue can have profound consequences on the older adult. The consequences of sarcopenia are often severe in older adults, as the strength and functional declines associated with sarcopenia can in turn contribute to a number of adverse health outcomes, including loss of function, disability, and frailty [2,3,4▪]. Sarcopenia is also associated with acute and chronic disease states, increased insulin resistance, fatigue, falls, and mortality [5–7]. Of the chronic disease states, sarcopenia has been especially associated with rheumatologic conditions, especially rheumatoid arthritis (RA) in women [8].
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Strength training in the elderly (>60 years) increases muscle strength by increasing muscle mass, and by improving the recruitment of motor units, and increasing their firing rate. Muscle mass can be increased through training at an intensity corresponding to 60% to 85% of the individual maximum voluntary strength. Improving the rate of force development requires training at a higher intensity (above 85%), in the elderly just as in younger persons. It is now recommended that healthy old people should train 3 or 4 times weekly for the best results; persons with poor performance at the outset can achieve improvement even with less frequent training. Side effects are rare.
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Progressive strength training in the elderly is efficient, even with higher intensities, to reduce sarcopenia, and to retain motor function.
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At the end of the day everyone no matter what age should take on some form of resistant training, have good nutrition and quality sleep. Start early to stay young and resilient forever.
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Tag 3 friend and share the wealth!
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#strengthtraining #healthi
