48" Dumbell Rack w/ Hex Dumbells

!±8±48" Dumbell Rack w/ Hex Dumbells

Brand : TDS
Rate :
Price :
Post Date : Dec 25, 2011 21:32:49
Usually ships in 1-2 business days

Wood Table Lamp Save You Money! Promo Coupons For Northern Toilet Paper Hand Pruning Shears Review

Sarcopenia: As We Age Muscle Loss Occurs

!±8± 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?

The aging process Physical inactivity Reduction of hormone production in the human body as we age i. Testosterone - ii. Human growth hormone Decrease of protein synthesis ability within the human body as we age 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!

Sarcopenia: As We Age Muscle Loss Occurs

Eureka Tents Discount

Dumbbell Bench Press 75 lbs x 6 solid reps

!±8± Dumbbell Bench Press 75 lbs x 6 solid reps

First two sets was 90 lb x 2 reps. The next 3 sets was 75 x 6 reps. Controlling the weight going all the way down and somewhat slow.

Dumbbell Bench Press 75 lbs x 6 solid reps

Andis Outliner Ii Trimmer Sale Off Pet Safe Replacement Collar Sale

How Hard Work = Better Cardio Workouts

!±8± How Hard Work = Better Cardio Workouts

They say it's better to work smart than to work hard. But when it comes to your cardio workouts, that might not be the case.

Now, that doesn't mean you should go out and do anything that's dangerous, or that you should throw caution to the wind when performing your workouts. That's not it.

However, it is erroneous to think that just because a certain machine or type of exercise is "easier" than another, and that you can even "do more" (supposedly), that you'll get more benefit.

For instance, most folks can run a lot further on a treadmill or elliptical trainer than they can outside in the same exact amount of time - and it's usually not as hard, either. But does that mean that more efficient, "easier" work did them more good?

Nope.

Ok, we know that to improve your cardio, there's not going to be getting around doing hard work. Whether it's Long Slow Distance (i.e. - jogging) and the "hard" part comes from how long it takes, or it's High Intensity Interval Training (i.e. - sprinting), and the "hard" part comes from just how intense the work has to be, you're going to be putting your effort in.

And don't think that there are any shortcuts, either.

To increase your cardio, there are no technique improvements that will increase your aerobic or anaerobic capacities. You just have to do the work. And that means effort. And effort is hard.

While there might be certain exercises or methods of exercise that are more beneficial than others, the main thing that will give credence to your cardio workouts will be how much effort you're putting in.

For example, walking and running are pretty much the same thing - one is just a much mroe intense version of the other. Same would go for doing a circuit of dumbbell complexes. You could do the exact same circuit with a pair of 50-pound dumbbells, or a pair of 2-pound dumbbells. Which one do you think will be harder?

You can't really say that complex training is "more effective" than running, or vice versa, because it depends on how much effort you're putting in. The complexes with 50-pound dumbbells will be much harder than walking. However, running at a good clip very well might be harder than doing complexes with 2-pound dumbbells.

See where this is going?

If you want to increase your cardio, you're gonna have to work - and work hard.

Train Hard, Rest Hard, Play Hard.

How Hard Work = Better Cardio Workouts

Discounted Elgin Watches