As we age it becomes increasingly important to take care of ourselves. Muscle mass decreases, balancing becomes more difficult, bone mineral density & size decreases, etc. Today I want to talk about Sarcopenia and what you can do about it.
Sarcopenia is age related muscle loss.
Taking care of your body at an early age is important since the symptoms of sarcopenia can begin as soon as 30 years old. Sedentary people lose between 3% to 5% of their muscle mass every decade after turning 30 - this is sarcopenia at work. The only way to stay ahead of the aging process is to stay active for as long as possible!
It’s time to stop looking for instant results and focus on what really matters for long-term success.
If you want to lose fat, conventional wisdom has it that you should go through an intense, fat blasting workout, running frantically from one heart-pounding exercise to the next until you’re left crawling, exhausted, and lying in a puddle of your own sweat.
Not so fast… Sure, these workouts might burn tons of calories. Done consistently, they’ll also offer long-term benefits, like increasing aerobic fitness and work capacity. But they’re not necessarily going to make you any leaner.
Let me explain why.
You know the feeling when you wake up a day or two after exercising and you are so sore you can’t even walk or lift your arms? I think we’ve all been there! This is called Delayed Onset Muscle Soreness or DOMS.
What Happens During DOMS?
There had been speculation that lactic acid buildup in the muscles was responsible for muscle soreness; however, that is not true.
At this point, researchers agree that microscopic tears in your muscles are to blame for post-exercise soreness. Of course this then begs the question: why do I feel sore 24-48 hours later?
Candice Canace Rulnick has been a NASM certified personal trainer since 2014. She specializes in women's fitness, weight loss, functional anatomy and overall health and wellness. Candice offers one-on-one personal training and small group training to women in Charlotte, NC. She also provides home and gym workouts through her online training app.