Did you know that strength training exercises are actually more critical for long term weight control than aerobic exercise? While we all know regular exercise is a major key to good health, it may surprise you that your ability to lose weight with exercise is a direct reflection of your muscle mass. Your muscle mass is your body’s fat burning furnace. The more muscle mass you have, the more fat you burn. Muscle cells burn up to 15 times more calories per day than fat cells.
Sarcopenia comes from a Greek word meaning “poverty of the flesh.” It is the term used to describe the loss in muscle mass and strength that occurs as we age, beginning in our late 20’s. Just like osteoporosis, the degree of sarcopenia as we age is a direct predictor of disability. In order to keep your weight down and preserve your health, you must fight sarcopenia and preserve your muscle mass.
Besides inactivity, one of the major causes of sarcopenia is silent inflammation, the underlying feature in virtually every chronic disease. Silent inflammation is measured by determining CRP levels in the blood. The higher the CRP level, the greater the rate of muscle loss. High CRP levels are also associated with a significantly greater risk of insulin resistance and Type II Diabetes. It’s important to get your CRP level checked annually. Ideally, it should be below 1.0 mg/L.
A regular strength training program – lifting weights or engaging in resistance exercises, is the most important thing you can do to prevent sarcopenia. You don’t have to use barbells or big weight machines to strength train. You can easily and effectively do it at home using resistance bands. If you need help getting started and staying motivated, come in to see us to learn a simple at-home resistance exercise program.
