It’s never too late - exercise interventions to attenuate age-related muscle loss - Prof. Wessner
ฝัง
- เผยแพร่เมื่อ 21 ก.ย. 2024
- Invited Session at ECSS Vienna 2016 "Strategies to combat sarcopenia"
It’s never too late - exercise interventions to attenuate age-related muscle loss
Wessner, B.
University of Vienna
Sarcopenia as defined by the European Working Group on Sarcopenia in Older People is characterized by the age-related loss of muscle mass, strength and function [1]. In order to stay physically (and mentally) fit and healthy, exercise training (aerobic, muscle strengthening, balance and flexibility training) is suggested for older adults [2]. Especially, resistance training has been proven to effectively increase muscle mass, strength and function even at a higher age, whereby an intensity progression from about 40% to
80% of the individual one repetition maximum is suggested when starting an exercise program [3] indicating that high intensities
would be needed to induce substantial gains in muscle strength and mass. However, a previous meta-analysis has shown that
resistance training at lower than traditionally recommended intensities is also effective, when a sufficient number of repetitions is performed [4]. Besides the classical resistance training other training modalities (vibration training, elastic-band resistance training, concurrent training …) will be discussed with respect to their effectiveness to prevent or combat sarcopenia.
1. Cruz-Jentoft AJ, Baeyens JP, Bauer JM, Boirie Y, Cederholm T, Landi F et al. Sarcopenia: European consensus on definition and
diagnosis: Report of the European Working Group on Sarcopenia in Older People. Age Ageing. 2010;39(4):412-23.
2. American College of Sports Medicine, Chodzko-Zajko WJ, Proctor DN, Fiatarone Singh MA, Minson CT, Nigg CR et al. American College of Sports Medicine position stand. Exercise and physical activity for older adults. Med Sci Sports Exerc. 2009;41(7):1510-30.
3. American College of Sports Medicine. American College of Sports Medicine position stand. Progression models in resistance
training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
4. Csapo R, Alegre LM. Effects of resistance training with moderate vs heavy loads on muscle mass and strength in the elderly: A meta-analysis. Scand J Med Sci Sports. 2015. doi:10.1111/sms.12536.
Just few considerations and personal "perceptions".
1. There is a severe need to challenge the "classical" idea of aging and functional status of the older individual. Many (too many probably) older adults and non older adults, medical doctors and healthcare professionals included, associate the idea of "being old" with "being doomed to not function well; being weak or very weak; being ill or not that healthy at all", like if it is biologically mandatory to have bad conditions of life just as the aging process goes on. Like there is nothing that can effectively and tremendously affect the process of aging in a positive and life-enhancing way.
2. As a direct consequence of 1. people are normally not concerned with strength and power training at all, thinking that this is something that they could do perhaps when they were younger, assuming that doing it at an advanced age is not feasible and not worthy in terms of life-enhancement outcomes.
3. There should be some (at least!) sinergies between the general (really not justified in reality, but perpetuated thanks to talks and nothing else) ideas regarding aging and functional capacity and the actual body-wasting lifestyle that is perceived as "the only one that is possible to have".
4. There is, to some extent, a foolish fragmentation of parameters regarding exercise. In fact the talk is about exercise like a medicine (like a pill, although non farmaceutical), whereas the outcomes are desired in terms of everyday behavioural conscious action, i.e. lifestyle outcomes. In terms of lifestyle outcomes, maybe the best result would be to have an enormous change in all the limiting beliefs associated with aging and a NATURAL (spontaneous) active (muscle power usage assured) lifestyle since childhood. In other words, a natural active lifestyle should be strongly established in a way that you even do not have to think anymore to prevent loss in functional capacity.
To put it simply: do you breathe when you miss the air or you breathe spontaneously and continuously to support all the other vital physiological processes that keep you alive? So, why to exercise in doses every now and then? (horror: exercise interventions for some months and that's it.)
Lift weights, eat low carb, do some fasting and moderate cardio. You will be healthy and probably live to 100+
People are too obsessed with the unenviable culminating death. To be born or to die is good. Just find the good in it. Even if you have a great healthy body , on a bad day a lightning strike will do it for you anyway.
If there's nerve damage to the lower back sciatica in particular can exercise regain muscle mass after surgery?
[17/11, 10:53 AM] Choudary: I am telugu men my name is J Veera Venkata Choudary my age is 32 I am totally bed I am suffering from neurogenetic atrophy symptoms are not possible walk, not possible sit down and stand up, spinal card problem, hands and legs problems, speaking problems and all most total body problems
My problem small Brian problem
vegans and calorie people love sarcopenia
Stefan Weilhartner depends, , everyone is different re genetics etc + check out the vegan resistance trainers on utube ie red star black star he is 52 years old . utube videos and Bam Baam , they are all vegans I personally maintain protein and work out doing resistance training but I stay away from red meat . Best of health.
@@louisdoufexis6280 red meat is not unhealthy.
Stefan Weilhartner oh really .? Because you are a bit dumb and obviously are lazy about you research , I have attached s link www.cancerresearchuk.org/about-cancer/causes-of-cancer/diet-and-cancer/does-eating-processed-and-red-meat-cause-cancer
I don’t think people really understand how these studies work. Comparing those who eat red meat with those who don’t are not comparing similar groups. The cofounding factors are too large. There was a studyyears ago that compared vegetarian health food shoppers with non vegetarian health food shoppers and there was no significant difference. Personally I do not eat much red meat.
@@louisdoufexis6280 i am exactly the opposite when it comes to research. the site that you cited here is scientifically bullshit. they have just correlation bullshit. no serious science at all. no studies linked. just "linked to". the the talk about chemicals in processed meat. again, no studies linked about the chemicals, just claims. and also ignoring the fact, that you get unprocessed meat. they claim to be scientific but do absolutely not show the evidence. just vegan propaganda, not real hard scientific evidence
You need subtitles She has a strange accent so can't understand a word she is saying
UUUUUGGGGGGHHHHHH
23:40 junk training, what a pity.
and your data to dispute this or shown otherwise? In science, data is what matters. Your data?