Hello, Hope you all are enjoying your vacations, maybe by traveling or spending a good time with your families at home. On that note let me wish you all a “Happy and Healthy New Year ” Yes Offcourse! a healthy new year because as always health is wealth.
I’m sure you all must be thinking that this is gone to be another article about the fitness and workout forms as in my previous articles, but sorry I don’t want to make feel boring and spoil your holiday mood. Today I am going to talk to you about a condition that all of us will go through in life for sure and after talking about this condition you all surely make you all to take up the evergreen new year resolution of “Keeping fit and young”.
In most of my articles, the common word used is “Muscle loss” and this is where people in their late 30’s and early 40’s should think on it seriously because as a matter of fact, the 2nd innings of life will not be the same as it was and if you are missing out on improvising it then we need to pay for it. So let’s talk about What is muscle loss, the Causes of muscle loss, and how to encounter it.
What is muscle loss :
Muscle loss is a process that occurs through aging or immobility ( sedentary lifestyle) which is a degenerative loss of skeletal muscle mass, quality, and strength. Losing muscle mass is not the same with all its varies from person to person and depends on the level of exercise one does, diet, and other factors such as chronic low-grade inflammation ( age-related issues) decline in testosterone levels, etc. Also some anatomical changes.
Don’t worry I don’t want to go into the details of muscle or skeletal anatomy due to the complex structure that needs tome to understand it. so let me make it simple for you all with these 2 physiological processes called 1) Hypertrophy 2) Atrophy.
Hypertrophy is a process of increasing the size of the human entire muscle a straightforward process that adds thickness to the muscle.
On the opposite side, we call it Atrophy where humans lose muscle mass in which the entire muscle will get shrink in size that can we visualized. the process of losing muscle mass on a regular interval of time is called ” SARCOPENIA ” caused due to several aspects.
Causes of Muscle loss :
If you look at the complex structure of muscle it is made up of several muscle fibers, tendrils, tendon neurons, etc also they all are made up of protein hence proteins are called building blocks of muscle. so muscle loss if not what you see internally it happens or starts at the molecular level thus makes muscle loss something critical to encounter at the cell level. As of now, there is no clear information is available that shows who has the highest percentage of muscle loss amount of males and females. On average people lose 0.5% to 1% muscle mass each year it may sound minor but can lead to severe negative health conditions.
Some of the symptoms& causes include :
- Weakness & Loss of stamina
- Sedentary lifestyle
- age-related issues
- Hormonal changes
- Effects on physical activities
- Loss of flexibility
- Early death.
How to overcome / Encounter this loss :
Health experts have long believed age-related muscle loss is simply an inevitable aspect of getting older, with the only way to slow it down being to increase dietary protein and do more exercise.
The best and the most effective way to encounter muscle loss is through Resistance and/or Strength training.
The above 2 forms of workouts are very much proven to be safe than not only encounters your muscle loss but matches with your age-related issues. Resistance training includes resistance bands and strength training involves bodyweight exercises pullup, pushups, squats, etc and to make these workouts more live and painful add additional weights.
Protein, which helps build and repair muscle, is particularly important. The amount of protein you need depends on your level of physical activity. Generally, 10 to 35 percent of your daily calories should come from protein.
Examples of high-protein foods include:
You also need enough carbohydrates to fuel your muscles. If you’re strength training two or more times per week, carbohydrates should make up at least 50 percent of your daily calories.
Examples of carbs include:
- whole grains
Additionally, an adequate intake of fat, vitamins, and minerals is necessary for building muscle.
Muscle mass is a part of your lean body mass. Typically, the more muscle you have, the less prone you are to injury, chronic disease, and early death. Muscle mass also indicates the physical function, including mobility and balance.
So, now that you all know the importance of exercise and diet that especially in maintaining your muscle mass and encounter the loss that leads to severe issues.
With this note always remember to add a workout to your daily routine instead of making it an excuse or seasonal activity. Keep reading for some more interesting bodyweight work out in my next article that you all can perform at home, no injuries, and helps to build muscle mass.