Sarcopenia: As We Age Muscle Loss Occurs

In physically inactive people there is a loss of about [-0.5%] of lean muscle mass every year between age 25 and 60, and a corresponding decline in muscle strength. From age 60 on, the rate of loss doubles, to about 1%. It doubles again at age 70; again at age 80, and then again at age 90.

How does this translate to the human body? We are losing muscle mass, and that muscle mass is being replaced by fat cells. Typically an individual wonders why they develop a pouch gut, or why their thighs or buttocks are becoming larger. We realize we are not gaining muscle mass in these areas, but losing muscle mass and fat cells are gaining in size. most people can envision this process occurring in their body from the age of 30 on.

Inactive people normally have the most servere atrophy (loss of muscle mass), but active people also may experience atrophy of the muscle. The greatest loss is experienced with the fast twitch (FT) versus the slow twitch (ST) muscles. The FT muscles are used for high-intensity, anaerobic movements (weight lifting) while the ST are employed for activities such as running, dancing, biking, etc.

With aging and inactivity, the most atrophy is seen in the fast twitch (FT) fibers which are recruited during high-intensity, anaerobic movements. Although sarcopenia is mostly seen in physically inactive individuals, it is also evident in individuals who remain physically active throughout their lives. Present finding suggests that physical inactivity is not the only contributing factor to sarcopenia. Current research is finding that the development of sarcopenia is a multifactor process. Many factors, including physical inactivity, motor-unit remodeling, decreased hormone levels, and decreased protein synthesis, may all contribute to sarcopenia. Fortunately, sarcopenia is partly reversible with appropriate exercise interventions.

The purpose of this article is to focus on Sarcopenia and the importance of resistance training in preventing it and reversing its effect. The other important aspect is the decrease of hormones and the reduction of protein synthesis to build and maintain muscle mass. These are also an effect of the aging process that few people are aware of.

What causes Sarcopenia?

1. The aging process
2. Physical inactivity
3. Reduction of hormone production in the human body as we age
i. Testosterone - ii. Human growth hormone
4. Decrease of protein synthesis ability within the human body as we age
5. Female estrogen levels may also play a role in the development of sarcopenia during and after menopause. This topic has limited research, but it does appear that many females develop a pouch after menopause.

I believe it is important to mention hormones and protein uptake, but I would like to keep the focus of this article on Sarcopenia. I will cover hormones and protein uptake for another article. Why is resistance or weight training mentioned so often with weight loss? We know weight training is considered anaerobic - The term anaerobic is defined as "without oxygen." Anaerobic exercise uses muscles at high levels of intensity and a high rate of work for a short time period. Anaerobic exercise (weight training) helps us increase our muscle strength and therefore increases muscle size. If your strength increases, then muscle cell must increase in size.

If we go back to where this article started Sarcopenia can be stopped and reversed with proper weight training. Moreover the muscle mass we are creating is also known as lean body mass. For every 10 pounds of lean body mass we carry on our bodies, 500 calories per day is consumed to maintain that body mass.

Yes, you may burn more calories by running or walking, but these activities will not increase muscle mass as weight training does.

If you consider weight training as curling 2 or 3 pound dumbbells as you watch TV, you should consult with a local weight lifting trainer or join a health club. These individuals or organizations will help you reach your goals in a safe and knowledgeable manner. It is extremely important that you learn the proper techniques and lifting form(s). Proper training will insure results, safety and help prevent unnecessary injuries.

Just Do It!

Richard Train has been involved with weight lifting and weight training for over 40 years. During this period of time he has competed in triathlons, canoe racing and cross country ski racing events. The complexities of the human body has led him to study human physiology as related to weight training and anti-aging using weight training. Presently he offers individual weight training. Additional information can be found at Weight Lifting Trainer Minneapolis

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RV Travel Tips For The Beginner And Seasoned RV Enthusiast

Theres never been a better time to take up the RV life. Whether youre a weekend wanderer, a snowbird or a full-timer, theres an RV to suit any travel budget and any taste. With baby boomers starting to hit retirement age, more and more people are taking to the road with their motor home, RV or travel trailer. The recreation Vehicle Industry Association recently reported that nearly 8 million American households have and RV, motor home or travel trailer and that there are as many as 30 million RV enthusiasts in the US.

Seeing the country in an RV offers many benefits to the traveler looking for an affordable and exciting way to spend quality family time. According to one study, a family of four can save up to 74% traveling by RV instead of more conventional ways. And with more than 16,000 public and privately-owned campgrounds in the US, theres a site to fulfill everyones vacation fantasy, whether its an oceanfront view, hiking trails, casino gambling or tennis.

RV travel is easy to learn, and once youve got the hang of it, therell be no going back! Here are six helpful tips that will come in handy for both the beginning and seasoned RV enthusiast:

map it Out

A large part of the RV appeal is the exhilarating freedom of the open road to go wherever you want, whenever you want. But it helps to have a solid travel plan in place. If you know where youre heading, you can determine the best route, which offers the most interesting places to see. Look in travel guides, contact tourism boards in states youll be passing through, and search on the Internet. Make sure to have the correct road maps with you; a GPS system is a good idea as well, especially if youre new to this kind of travel. If youve carefully designed the route youll be taking, it makes it easier to do spur-of-the moment things like checking out that oddball museum you just spotted on a roadside billboard!

Have A Checklist? Just Checking

During your pre-trip prep, in addition to working out what needs to be in the RV, put together a thorough checklist of things to do when setting up at a campground. There are the basics, like finding out where all the campground connections are, making sure your RV is level and properly hooking up your water, gas and electric systems but dont forget comfort concerns, like making sure youve packed your favorite CDs and DVDs and those new lawn chairs. Equally important, you should have a second checklist of what has to be done when you break camp, both in terms of setting up your RV for departure (quick hint: when you think the job is done and everything is ready, check again).

Be Prepared - Have A Just-For-The-RV First Aid Kit

Always make sure you have a fully stocked, up-to-date, just-for-the-RV First Aid kit, and keep it in an outside storage compartment. It should include basic medical supplies (bandages, ointment, OTC pain reliever, insect repellant, scissors, etc.) and items like a flashlight, paper and writing implements, and a disposable camera in case you have to take photos of an accident site. If you dont feel up to the task of putting one together yourself, an extensive range of ready-made First Aid kits are available for purchase. Also include an emergency supply of must-have medications and a list of important contact names (family members, doctors, insurance agents etc).

camping with kids

If youre traveling with children, make sure to set aside time during the day for outdoor activities, as even the roomiest RV can be confining for kids. And give each child his or her own space in the RV, no matter how small, for personal stuff and toys and games. RV traveling is a unique opportunity for your children to see new and different places and faces. There are often plenty of other kids at campgrounds but be sure to walk around a new campground with your children when you first get settled there. They need to know which campsite youre in and how to find it from other places on the grounds. If youre also taking the family pet, check beforehand to see if theyre allowed at the campground

A Little Help From Your Friends

When in doubt, ask your fellow RVer. However well-traveled you might be, odds are theres someone youll meet along the way who has been somewhere you havent, solved a problem you havent yet encountered, or spotted an out-of-the-way delight youve never heard of. No matter how much research youve done, theres bound to be a campsite you havent read about, a storage system that has escaped your notice or a funny anecdote that youll laugh about for years to come. The new folks you meet may or may not become close friends for life, but theyre an important part of the journey.

John Noble is the Marketing Consultant for Sky River RV Inc - a California-based sales and service RV dealership featuring Itasca and Airstream RV, motor home and travel trailer units. For 100% customer satisfaction and personal customer care in new and used RV sales, repair/service, parts and RV rentals that has placed Sky River RV a cut above the rest in RV dealers in California go to http://www.skyriverrv.com

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