How to STOP age related muscle loss (Sarcopenia)
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- Опубліковано 26 вер 2024
- WELCOME TO EXERCISE FOR HEALTH:
Sarcopenia (age related muscle loss) and Dynapenia (age related strength loss) are not solely dependent on age alone. This video explains what contributes to it and how you can combat or even reverse the process!
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#ExerciseForHealth #Sarcopenia #MuscleStrength
I'm 68 and have been lifting for 35 years. Don't get to caught up in his routine "prescription ", I.e. sets, reps, etc. The main thing is to just get going doing both resistance training and cardio...both are important for improving quality and quantity of life. If you're just getting started, start much lighter and with more reps than this dude recommends to protect your joints and to stay safe. Your don't need to lift heavy to both get stronger and put on muscle and always let your body be your guide.
This is absolutely true. You can't feel your bones getting thicker but you see your muscles getting bigger.
You don't have to look young, big and bulgy to be strong. ... element of surprise always a win .. 😮 never judge a book by its cover ...
Half of strength training is grip strength .. that can tested by ripping paper then ripping it again and so on .. seeing how many folds you get thru ... simple tests
This is obviously just a generic guide. Any individual programme would be tailored to the clients health conditions and their needs.
@@ExerciseForHealth Thus my post. The advice sounds like stuff you'd find in a generic article on lifting from 30 years ago, not advice tailored to seniors that are likely sedentary and in poor shape. We now know that you can build strength with lighter weights and more reps with greater intensity. The goal should be to encourage regular resistance training making clear that doing anything, like using resistance bands, can lead to significant increases in strength if you keep at it. No need for counting reps are worrying that you're not progressing, just do the exercises until you're muscles say stop and you'll see benefits.
@@DCA55 I'm 69 and been on/off training since my teens. The problem with high rep training is that the risk of injury is WORSE, not less.
The reason being, in order to build muscle you have to get close to RPE zero, not complete failure, but at least 1 or 2 reps in the tank in order to get any type of adaptation.
So when doing sets of 15 or more, by the time you get to 13, you get very tired. And unless you've got your form mastered, this can & does lead to form breakdown and a tweak that could side line you for weeks, maybe months...maybe never again when you're old.
The BEST approach is like Strong Lifts 5x5's or Starting Strength methods.
You start VERY light, just the bar or less, add 5lbs every workout, or once /week...and ONLY do 5 reps.... and hone your form to perfection, without struggling with the weights.
This way, you have total control over every rep and once it gets heavy, you're all set.
Most people jump in far too heavy and within weeks they're killing themselves. It takes time to build up the intensity.... and the technique.
After a base is built, then you might add reps, but it does take time to build correct technique.
I've tweaked my back in my 30's doing sets of ten in the squat. The last few reps of the last set.... determined to get the full 10, form broke down, back tweak...out for a month.
This gets 100x worse when you're old. The main thing is consistency.
The idea that heavy training for seniors is dangerous is non sense. You just have to be smart how you do it.
I put 2 inches on my arms this year, and that didn't happen using the pink dumbbells for high reps. 💪
I'm 82 and have trained all my life. Sarcopenia affected me the most between 65-75. I still do the same training schedule I have always done but have had to adjust the resistance with lifting and walk more than run. It just takes longer to recover. I walk everyday but only run about 30% out of an hour every day. 2-3 days a week do resistance w/o. I switch from bands to weights and do gymnastics with rings I have at home. Grip work on Saturdays. I do BWT squats about every five days and do them during my one-hour walk with sets of 25-30 reps for a total of 75-100. If I get sore, I take another day off from resistance training but never skip walking every day. We're all different, so don't be afraid to adjust things when ever needed. Don't be too hard on yourself. Enjoy life.
I'm a 72 year old male who has been strength training for about eight years. By any measure I am stronger today than I was when I began weight lifting. The only real downside is getting people to actually put in the work. I'll continue to strength train until the day I die.
Awesome!!! Love this.
I'm 59 started strength training only 3 months ago. I would like to follow your path
Me to I feel better to have weight on the body ....if you get sick ....you have weight .. some to lose when you're older...then back to eating and weight train
Oh drink plenty of pure waters
Awesome, respect
Started strength training at age 60, now 65 and I have increased my strength by a lot, I now feel stronger than when I was 40. It is never too late.
Wow that's awesome, well done!
64 years old - years of lifting hard on the joints. Body weight training reduces that considerably. Alternate days of a few hundred weighted pushups/situps/squats (dumbbells) and 3 miles on the treadmill at incline keeps me fit and happy. That you for reminding people that quality of life can remain long into the aging process.
Wow, you sound like a very fit and active person. This is great, well done!
Agreed, lifting weights can be more risk prone. I love bodyweight calisthenics, pull-ups, dips, ATG goblet squats. Been advancing in strength for over 5 years at 65.
I’m a 68 yr old female. Had no clue about sarcopenia. Frightened me so much I joined the gym, swim twice a week and do some form of exercise I.e walking lifting weights tetc every day. I have osteoarthritis in my back, hips and now my knees , so exercising is very painful to do, but I keep reminding myself that things will only get worse if I don’t do anything. Thank you for your content, is very helpful.❤
Wow that's amazing, well done
62 year old here. I was obese all my life and had a triple heart bypass 8 years ago. I never trained in my life. Started out walking and lost most of my excess weight through that. Then I included resistance training about 5 years ago. Started with traditional weightlifting but gravitated to kettlebells due to the cardio nature of the kettlebell for my heart. Work out 3 times a week. I also include resistance band training to hit stuff that I might miss out on with the Kettlebells.
Awesome, hopefully this will inspire others
Most older people I see at the gym train incorrectly. To prevent sarcopenia, you need to train the fast muscle cells and you can only train with heavy weights or plyometric training. I myself (75) have been training all my life in a variety of ways, including road cycling and hard weight training, and have had good experiences with it.
Awesome!
I’m 79 , train 4 days a week, including, resistance training , heavy bag work out , pull ups dips and various abdominal exercises . And had open heart surgery in May this year.
Wow!!
Most people destroy first half of their lives then suffer the adverse consequences of it in the second hand of their lives but those very few those who take care of their nutrition, healthy lifestyle and exercise routine live a much better longer life wish I had realised this in my 20's and early 30's
Good advice
@@ExerciseForHealth thank you.I too realised this later which I regret but better late than never
I can not thank you enough for this video. I'll be 59 in a few months. Searched 100 of videos. This is what is wrong with me in a nut shell. (keeping it short) I can hardly stand up from a dining room chair. Always worked out. Gyms closed for a year in Pennsylvania over covid. Stopped working out. Became sedentary. Thinking M.S. and other things. Nothing matches. Shaking my head! There is no way I can thank you for the information in this video. Just know your helping many. I appreciate you!
Glad it has helped you
Realy well done, mate! This is the most informative and concise video I've seen on this subject. I'm 76 and what you say absolutely confirm my experience in progressive weight training over the last two years. The only caveat I would add is that people need to be realy careful about not overloading their joints when weight-training. Best of luck and thanks again.
Great, thank you for the feedback
I am 71 and absolutely incredible, but I keep it to myself.
Amazing!
I am 82 years old and have been a hardcore weightlifter and body builder since age 16 and have a fully equipped gym in my home. Over the past four years I have lost twenty pounds of muscle even though my workout intensity has not tapered off. My strength has diminished but even with loss of muscle I am still pretty strong. My point here is that you need sufficient levels of testosterone to avoid muscle loss and exercise and proper nutrition are not the answer to avoiding sarcopenia.
Amazing, well done! The purpose of this video was to help guide and motivate people who don't do any strength training, who would then reap the rewards and offset the degradation, but completely understand what you've said from your perspective, makes sense.
I am 60, I cycle 100 kms every week, I do yoga and mobility exercises every morning and I do strength training on the rings. I love it, it is not a chore. I have more strength, energy, and mobility than when I was 20. Just be active in doing what you like to do.
That just awesome. Great to hear, well done.
‘I’m far too young to feel this damn old’.
Longevity is an x-treme sport.
Use it or lose it.
Movement is the elixir of life.
Thanks.
Nice
I’m 71 both my knees have total knee replacements still manage 170 kg deadlift 140 squat and I’m doing some stone lifting age just a number 😅
WOW that's incredible strength, amazing!
Totally agree with everything said in this video!I train heavy to failure at the age of63(Dumbells only!)&am constantly told how fit I look!👍
Great, thanks for sharing!!
I'm 67 years old train every day 30 mins on rowing machine 45 mins weight training as fit as I was when 40 have not lost leg muscle calf thighs ham string well muscle up biceps & triceps chest all well developed fitter than my son in law secret is to train and eat a good diet.
Top man
Amazing!!
I'm 72. I played full court basketball (with younger guys) up to about 7 or 8 years ago. I finally decided that I was at the point where I could damage a joint or rupture a tendon, so I decided to retire from full sprinting/jumping sports. I took up the elliptical and weight training. In those 7 years I have gained muscle mass. I credit the elliptical for calorie burn and cardio health. I would caution any oldtimer to start off slowly. I know that I did. I began with four routines using 10 pound weights, one set per routine of 20 reps. My grandmother could do more and she died in 1965. Seven years later, I'm up to 25 pounds, 20 reps, 3 sets, every other day. It's about 25 minutes, beginning to end. It's no fun but it has become a habit.
Very inspirational, thank you
A very good motivating video, extremely informative, I am ready to get going.
Great!
I love this video I have kept in shape walking 5 miles daily and doing resistance training and not with heavy. I also try to eat grass fed meat or organic.
Great, thank you
From what I have read, the rise of intramuscular fat, insulin resistance and inflammation in the elderly has more to do with our modern diet than with exercise, but exercise is good, and the exercise advice in this video is particularly good because it can be adapted to fit the needs of almost anyone!
Agree! Thank you
Great video. The trend over decades has been poorer diet and less activity, normalising obesity and treating the symptoms not the cause. A conspiracy theorist might accuse “big pharma”, and the diet and food industries of collusion. Why would any one of those want healthier people? I heard a comment the other day that we have focussed on body fat for 50 years whilst muscular health has declined. Very true.
@@ianross225 I have read books by physicians who say that the American Diabetes Association and the American Heart Association are funded by Big Pharma, Big Food and the beverage industry. The FDA, too, is funded largely by the industry it is supposed to regulate, as are the other US regulatory agencies. They are also usually led by former and future lobbyists for these industries. One of the main authors of the Obama healthcare legislation, for example, was Liz Fowler, a former executive at Wellpoint, one of America's largest insurance companies. After leaving the White House, she went on to become a VP at Johnson & Johnson. Donald Trump's secretary of defense was a former lobbyist for Raytheon, and Biden's current secretary of defense is from the board of directors at Raytheon. These are not conspiracy theories!
Push ups, chair squats, stretch, light weights, ride bike and walk.
Nice
I'm 53 year old I'm attracting with Calisthenics and did some pull up, push up and another exercises related...
Gritting from Damascus...
Nice!
Doing stairs feels so much more secure after getting back to the gym.
I've been athletic most of my life, but didnt stick to it in retirement. Now going back, I have more stability decending stairs... just after two sessions.
Great, well done
Thanks for this video. I live a very sedentary life and it is taking toll on my health. The problem is to force myself to do any workup. I have most equipment at home but getting myself to workout is the problem.
Hopefully this will help motivate you, but start small and realistic and build up gradually
Informative.
Shows me I need to make serious changes if I don't want to have problems in the future. The only body movement I [33] get is walking and riding my bicycle, which is only about 35 minutes movement a day and doesn't do much for most of my muscles. I sit the majority of the time. A week ago I was working a bit in a garden with someone and I already had sour muscles the next day after light gardening only 30 minutes. Shocked me.
I'll do some yoga 2-3 times a week :p
Definitely add in some strength training where you can
I hate when I get sour muscles.
Wise. I wish I'd spent more time & energy on focused strength-building exercise at your age. You can put on muscle pretty easily up to 35-ish. By 45 it's a bear. By 55 it's REALLY hard to move the needle. And by 65 you're screwed: putting on muscle then is massively difficult, a real challenge. Reason: your body ages, starting with declines in levels of Human Growth Hormone (HGH) & Testosterone. Don't go adding it from outside: it's tempting but way too dangerous.
Problem is we all think we have forever to do stuff, and we don't. But worse: you're envisioning steady decline, which might happen. Maybe. Or maybe it won't: you have an accident or significant illness & OMG you just aged a decade in weeks. Sarcopenia's a bitch.
I've had a couple of debilitating chronic illnesses: first mid-fifties, then cancer at 64. Fun wow. You can't imagine how much muscle loss you sustain doing chemo.
Now I'm trying to climb back up. Wish I was your age again.
I wish you a long & healthy life. I applaud your determination to build muscle & good exercise habits NOW while you can to such great effect. Think of it as being like investing: compound interest is amazing. Every buck you save now is worth more than 10 a decade later, so even small constant investments over time really move the needle at the end. Building physical strength works the same way.
I’m 62 and it’s the first year I’m fighting a belly and losing muscle mass after 30+ years
First time I ever needing to cut calories to combat the fat but losing the muscle is a rough thing
Good luck
I have been following this channel since March of 2023 and will continue.
Excellent, thank you
the information in this video is really useful. thanks for sharing your knowledge with me. I
You're welcome
very very good information...keep going with this such information to wake up older people...thank U.👍
Thanks, and your welcome
Thank you very much.... ❤
You're welcome
Thank you for the information.
You're welcome
Thanjs very helpful
You're welcome
Great video about sarcopenia, difficult to find something so informative. Thanks for share us yours expertise in this matter. I already did a lot of bodybuilding when I was between 30 and 35 years old. Now I'm 64 years old and I'm diabetic and hypertensive, and for 20 days I am into cetogenic diet (carnivore). I already walk 10 to 12 km a week, but my upper muscles are left without any specific weight training exercise, which favors the progression of sarcopenia. Can you prescribe an exercise session? Thanks once again
Thanks. Obviously this is just a generic guide. A tailored programme for the individual would be based on the health conditions and their needs/ goals.
Good video, I'll be watching again. I don't know if other old blokes (76)feel the same way but it really gets on my after the watersheds having to do it in kilo's. You're bang on with the nutrition. I worked out I need about 150 grams (pardon my French) of protein a day for my weight (13 stn) which I found hard going. Consider an 8 ounce steak only has about 54 grams.
Thanks
Very useful Thanks
You are welcome
…achlorhydria is a problem with MOST seniors…without enough acid in the stomach, most protein in your food will not be absorbed…so not only you lose muscle…but additionally osteoporosis or osteopenia is the result …if you want to exercise and build or maintain, then when you eat protein, add a tablespoon of Apple Cider Vinegar AFTER the meal…full strength if possible, but can be diluted up to 50/50…
Interesting, thanks
Thank you.
You're welcome
In my 30s i had no neck lol lifting heavy ...everything was round little intimidating after 45 lost 65lbs 230lbs now.....i am still strong can see abs this guy knows ...staying strong is a mindset....weights are a way of life to be strong in your 70s i am 64.5 now
Keep it up my friend
Is there any information on testimony from older men how they eat ...stay fit..what is expected ...sometimes after a workout I have pains next day ....those pains are muscle ...I kinda think maybe I should just stop moving the weights now 😞
Good one
Thanks
TRUE
AGREE
Thanks
I am 77 yrs old doing 6 days a week, upper body workout for 30 minutes includes push ups, chinups,neutral, roller abs, heavy ressistance bands,farmer walk using 100 lbs weight.
30 min cardio hiit 40 sec doing reverse walk in the threadmill and forward walk with thread turn off to increase ressistance.
Any other advice to improve my workouts besides whey protein, good night sleep and watching my food intake?
Thanks,
Fred
Sounds like you're doing great!!
Great
Thanks
Wow .. great simple information ... this makes sense ... I subscribed .. dmfoynd you by accident
PS .. when working out at hime bz of gym costs (as with me) ... you definitely have to increase sets/reps...
But on a slower pace gradual increase introduce wrist/ankle weights (their still cheap & you can use them while sitting down to maintain movement) ...
Awesome information ..
Thanks for the sub!
3 hours of doubles tennis a week, 2 30 minute machines and dumbells ,some leg squats and extend and compress legs and toe raises ,sometimes 3. 2-3 one mile elliptical a week at the same time with 30 second bursts ....and I have LOST 2" in both my arms and legs from 20 years old to 80 and waist expansion of 4-6" with 30% caloric cut and a better diet so ? I cannot do much more without ending up injured.When I am injured if possible I walk at least a mile per day. Cannot stop it ,only mitigate it some I guess.
For someone who is used to exercise, then the results from strength training won't be as significant as someone new to exercise.
Good advice. I was sedentary for 2 years. Homeless living in my car and hiding from the world. I couldn't walk half a block.
I started working out 4 months ago. No cardio because it was too exhausting.
I'm 63 this November 27 and I can now bench 200 lbs, deadlift and squat 330 lbs. But in the beginning all I did was the bar and no weights.
I weighed 260 lbs 4 months ago and I today 241. I lift heavy because I can't do a lot of reps yet. About 6 to 8 reps on most of my exercises.
My cardio is getting better by just lifting and going to different exercise areas.
In the beginning, I sweat lots of water that I would cramp, so cardio was out of the question anyway.
Started exercise bike this week. I'm still not great in cardio but I can easily walk a block or two now.
I'm poor, so i just eat peanuts, almonds and string cheese. Some frozen fruits, like blueberries. Oh and I do take protein powder.
I guess I would say, just start. No matter where you are at health wise.
Growing old is painful, but I have less pain now than I did before.
Oh, and do yoga stretches for 30 minutes if you lift. It has saved my back and balance poses help me from not falling. I read that falling and breaking a hip is really bad for us elderly.
Good luck everyone and God bless.
Hello from San Diego.
✌️😊
Ps, still homeless, but at least I'm a little healthier 😊.
Keep it up 👍. Wishing you the best of luck. God bless you man.
Regards from Mannheim, Germany.
What an incredible story and thank you so much for sharing your experience. I wish you all the best.
@@alexrowson5698 thank you Alex, and may God bless you and your family. 🙏😊
@@ExerciseForHealth thank you for your well wishes.
You are doing a great service by sharing your knowledge.
So I thank you. 😊
@@anzaleening7145 very true statement. I listen to my body.
Have a great day. ✌️😊
Rowing machines helpful?
That's more cardio rather than strength training
i lost all my muscle of my arms in three years a lot to do no gym work in summer and mountion biking must do a little in summer ,train in gym once a week in the summer .
Hopefully this will inspire you to do a bit each week
I wish I could get my wife to do any one of these exercises, she lives a sedentary life style
Maybe start small and build up. Just 10 minutes initially of any type of exercise will help as she will feel the benefits for herself.
Its like pulling teeth with visegrips@@ExerciseForHealth
Are you an example of what you recommend?
I do some of form of strength training on 3 days a week and have done for 34 years and interestingly haven't had a huge drop off of strength yet, but have noticed a difference in my strength endurance.
@@ExerciseForHealth 👍
5:05 Reps range 6 to 10 __ you should experience muscle failure.
I believe I say this in the video?
How many sets ???
I'm 60 years young and in incredible good health and well-being. Deadlift workout every 7 - 10 days or speed hill running 🏃♂️. Supplements are Essential Amino Acids first thing in the morning 10 to 15 grams with 5 grams creatine monohydrate..magnesium Glycinate and a balanced mineral formula, cod liver oil...these supplements are taken every other day or so as I rely on good quality whole foods....😊
Great stuff
Hi, is this applicable for female senior of ,69 y/o?
Yes of course.
Train for qualities of endurance, speed, strength, and flexibility.
Nice
You forgot balance.
@@OldManDave1960 yes I agree so I have decided to update the qualities my training will endow to speed, endurance, strength, flexibility and accuracy because without balance , posture and relaxation accuracy isn’t possible
Your introduction shows a CT not an MRI.
That's interesting as it was in a section of MRI scans?
I' m61 years old and dtsrted lifting age 16.I never did steroids.I'm not a shadow of huw I looked in my 30's and 40's.
Don' t be fooled.Old men legs are real.
You'll experience a loss as you've always trained. However, people that haven't exercised before, may be able start to offset the loss.
I am 71 and have been training seriously since age 59 . I don't let COPD get in my way . After my knee surgery in December I feel sometime next year I can go back to full body training 3 times per week . Since April of this year I have done only upper body two days per week .
Well done
How on earth does one exercise for preventing sarcopenia whilst having heart disease & angina??? I have watched your video titled "Coronary heart disease and Angina:10 tips for exercising safely" and I am feeling confused... The irony is that those who need to prevent sarcopenia and dynapenia are those who most likely also have heart disease due to old age!
I mention in the video that some people with other health conditions may find it more difficult to adopt this type of training, and by the sounds of it, you are a prime example. Remember Sarcopenia/ Dynapenia starts around age 35 and most people around this age are less likely to have cardiovascular diseases, so the point is, strength training should be for life. However, if you are in you are older and already experiencing other co-morbidities, then doing a watered down strength training programme (where you aren't necessarily lifting very heavy weights) will still have a beneficial affect on the muscles and offset the acceleration of the muscle/ strength loss. This can be using your body weight/ resistance bands/ gym equipment/ freeweights but for a higher repetition range (e.g. 10-15).
If you want an answer to that I'll be 63 in two days… Start with walking build your stamina and stretch. You will be amazed at what will begin to happen and then things like strength training and more complicated exercise starts becoming a possibility. Start gently, you got this.
@@pete4693
I really appreciate your comment Pete! Kindest regards, John! ( I created my account using a fake name for privacy reasons)
@@ExerciseForHealtho
With the caveat that I don't know the specifics of your condition I have a couple of suggestions
Firstly you might ditch the compound movements and train in a way where you only move one joint at a time. This is far less demanding on your cardiovascular system and that demand can be decreased further as most of this style of training can be done while seated and you can also train one side of the body at a time. Training body parts segment by segment like this is really good for preventing muscle loss as it is literally a bodybuilding style training. Draw backs are that it takes a long time and can be mentally draining as you need to push to near muscular exhaustion to stimulate growth. Try keeping it in the 8-12 rep range
Alternatively you can do heavy compound exercises in the 1-3 rep range. This low rep range paired with long rests between sets means that cardiovascular demands are kept low. I once trained a guy with severe chronic obstructive lung disease for muscle loss using this method. He would rest sitting on his rollator getting oxygen between sets. He built 8kgs og muscle in 12 weeks. I would recommend chest press, pull down, Smith machine deadlift and legpress to keep it as safe as possible.
You can choose either style or mix and match. The first one is body building style, the next focuses more on strength, but when the starting point is sarcopenia both will work.
Hope that helps
Nothing like monthly GH shots to keep the vanity alive.
Don't condone that.
I get hormones and steroids treatment due to adrenal glands failure. I do some lifting and pull up that turn me into He-Man. Seriously I look like pro body builder. It wasn’t my choice though. 😂😂
Ha ha!!
Lifting weights for looks--is LAST. Yeah--even for me--the 33-0 Great Lakes Beach Body champion. See you at the end.
Great!
3:55 on people in their 70s. This is consistent with my personal experience - after regular deadlifting for over 30 years, I built up to my heaviest-ever lift at age 75. ua-cam.com/video/prQ0Kk_hwZQ/v-deo.html
Therefore I prefer to see sarcopoenia NOT as "age-related muscle loss", but as "reduced activity/exercise-related muscle loss".
Good point, well done
Need Juice!
Orange or lemon?
not true. hypertrophy is not only in the 6-10 reps range. you can go up to like 30 reps and still be in hypertrophy, if you go to failure. you are holding on to outdated concepts here. 30-60 secs rest between sets is idiotic. rest as long as you need to catch your breath and get your heart rate lower. that may be very well 5 minutes between squatting sets.
In your opinion, OK.
@@ExerciseForHealth no, not just opinion. there are a lot of studies proving higher reps leading as much to hypertrophy/growth as lower reps, if taken to failure.
This is pretty much common sense today. True, if you're in your 70s, it might be enlightening, but it's part of the zeitgeist.
Why do you feel you needed to add that. Who did you benefit? Possibly your own sense of worth? Be kind and not try to deflate others. This could very well be beneficial for some.✌️
I appreciate some people will know this as with any topic, but hopefully it can help and inspire others of all ages to do some form of strength training regularly.
Stop eatting seed oils and sugar. You will gain muscle with no exercise. then if you do exercise it'll be more dramatic. 40 years it took for me to figure that out.
Where did you get the thumbnail. I've seen that guy before. Is it yours. Who is he. He has a channel on here.
Interesting!
That's definitely worth looking into!!!🤔👍🏾
Where can I obtain copies of the charts you referenced in the video?
@@kennickels5544take screenshots
What's the point of showing an old man that's on juice?
Orange juice?
@@ExerciseForHealth yes exactly mate 😄🤣😂
Nice clickbait….
Thanks, although I did answer the question in the content 😂
Answer to the title. You can't. Period. Obviously.
Uhhh, no.
The old guy on the front page is the 70 yo doctor who takes TRT to maintain his musculature. Not a great example to use mate😂
Noted
Thumbnail dude is on trt
Sad if true
I am 66..fit and train hard last 5 years. Nothing has changed...no.muscle grow I train to failure but nothing what am I doing wrong ???
Without actually seeing what you're doing, I can't say. However, what would your muscles be like now if you hadn't done any of that in the last 5 years?
Maybe check your diet
According to research sarcopenia affects limb muscles more than torso muscles. I think it would be prudent to take this into account when designing a resistance training program. Further to this, more than half of the body's muscle mass is in the lower body, and, as those muscles are associated with mobility, they should receive far more attention than many popular resistance training routines allow. For example a typical split routine which has 2 upper body days and 1 lower body will be insufficient volume to retain lower body muscle mass, either an upper/lower split or full body which includes at least as many lower body exercises as upper body exercises would be preferable.
Nice
Thank you.
You're welcome!
If you have been training and working out regularly, you don't need this video. For those who are in their late 60s or in their 70s and are beginners, I have a warning. Even if you start to work out strenuously and regularly, don't expect to see much improvement. At best it takes many, many hours in the gym over a period of many months to see much improvement. Before even starting you need a thorough medical evaluation including a cardiology workup.
Some people may respond differently so it's hard to make a sweeping statement about how everyone will progress.
For how long can Sarcopenia be stopped? I'd like to see the statistics you used measuring muscle mass being static in 60 year-olds back in the 1990's to now.
I want to know what instrumentation was used to collect the data. Whether the data was gathered by respondents/subjects with no medical training or whether qualified/experienced staff took measurements under controlled conditions.
I wasn't involved in any of the studies so can't answer this. However, please note that this is targeting people that don't exercise, so using strength training will obviously be of benefit.
@@ExerciseForHealth Yes dude OBVIOUSLY it helps, but your actual title claims sarcopenia can be stopped. That's the word you used. Not slowed, not reversed, not even mitigated, which is far more what you're trying to convey, but stopped.
The reality is that after 27 (which is when you are at your untrained peak in lean mass, and, all else being equal it starts the slow decrease) it can be much or slightly reversed, and then after 50 much or slightly slowed, whether closer to "much" or "slightly" dependent mostly on starting age and both poundage lifted and nutrition over the lifetime.
The hard reality of course is that Schwarzenegger (and every bodybuilder from the 1970's and before) is significantly smaller in lean muscle than then, despite all his wealth. So no, you're wrong, it cannot TRULY be stopped. Honestly your title is clickbait and I'd report it if I didn't think YT might take down the video for being misleading, because if only person takes your advice and lives a better quality of life through muscle, I'm not going to do anything that prevents that.
Just choose your titles less sloppily, thank you.
Im 61 and do a 20 minute warm-up including squats with no weight for 30 seconds, some bicycling and taking the dog for a walk but 1,40 minutes for a walk is too much for me, after a warm-up, we lift weights for 1hr 4 to 6 sets to 10 reps max weight.
Nice! The 1 hour 40 minutes is only a guide for daily steps. If you think about it, we all move around during the day anyway getting some steps in, so it doesn't have to be done in one go!
@@ExerciseForHealth stay healthy!from Germany!
For women ?
Not sure what this means as the advice will be the same? It was a lady subscriber that asked me for this video coincidentally.
Fantastic information
Thanks