“Use it, or Lose it!”

USE IT OR LOSE IT

Resistance Training

• 85% impact on muscle mass.
• Eg. Strength training, bodyweight exercises, weights or resistance bands.
• 95% of 65+-year-olds do not meet the minimum requirements.
• Apply progressive load by heavier weights, more sets/ repetitions, increased time under tension.

Combating Sarcopenia

• Nutrition (more protein).
• Physical Exercise: muscle mass increase, (85% Resistance training, 15% Cardio training).
• HIIT and Functional training cross over and achieve both.

Sedentary Lifestyle

• Automation – cars, elevators, escalators, online shopping and deliveries.
• Sitting – working on computers, less manual labour.
• Lose roughly 1% muscle mass per year from age 35.
• Once you’ve lost 10% muscle mass your immune system is compromised.
• Loss of mobility, balance and strength

Immobilisation (bed rest study)

• Young participants: 10 000 steps per day -> 2 000 steps per day.
  • Lost 5% muscle mass in 14 days.
• Old Participants: 10 000 steps per day -> 2 000 steps per day.
  • Lost 10% muscle mass in 14 days.
• Being active is critical to maintaining your muscle mass!

USE IT OR LOSE IT

GETTING PROACTIVE

• An 85-year-old went through 12 weeks of resistance training for 30min, 3x per week. He increased his muscle mass 44% and his strength by 50%.
• It is never too late to start. Start today!
• Own up to where you are at today. Take action today, remember anything is better than nothing.
• Pharmaceutical medication is prolonging your lifespan, but doing very little to improve your healthspan.
• Increase your protein consumption, most people are not eating enough protein.

TRAINING GUIDELINES TO COMBAT SARCOPENIA

This is the recommended minimum required to exercise for health, mobility and strength improvement, not performance or physique.

• Endurance/ Cardio – Moderate – 150-300min per week
• Strength/ Resistance – 30min 2x per week
• Flexibility & Balance – Stretching/ Pilates or Yoga – 30min 2x per week.

Balance training should not be neglected, incorporate it into your training sessions, becoming progressively more difficult.

TESTING FOR SARCOPENIA

• Standing balance test
• Walking speed test (Gait)
• Sit to stand chair test
• Grip strength test

USE IT OR LOSE IT

STRENGTH TRAINING

• Use progressive load
• Use exercises that target large muscle groups: squats, deadlifts, bench press and rows. There are also bodyweight options and progressions.
• Quantity:
  • Light: 1-3 sets; 10-15 reps at least 2x per week.
  • Heavy: 3-5 sets; 5-10 reps at least 3x per week.
• Basic exercises:
  • Pull – Towel rows (using two towels tied off over a closed-door).
  • Push – Incline push-ups (Hands on a wall or bathroom countertop).
  • Squat – Couch squats (Controlled sit back down onto a couch or chair and get back up again).
  • Lunge – Step Ups (on a step or a box and control your step-up (straight legs at top) and back down).
  • Hinge – Romanian deadlift (slight bend in the knees, feet shoulder-width apart, maintain the spine in a neutral (straight) position, bend down and pick up a weighted object till your body is fully extended (straight) return back to just before the weight touches the ground).

TIPS

• Why do you want to be strong and fit? What is your passion/ purpose and goals that will carry and sustain your lifestyle change?
• Believe what God believes about who you are. Love yourself so that you can glorify God and serve others. Write your own personal list of biblical affirmations and speak them over yourself. Believe and trust in the process.
• Training – cardio, and Strength, focus mainly on strength training.
• Nutrition – more protein, whole foods and cut sugar where possible.
• Realistic mini-goals – celebrate achievements of small wins.
• Accountability – write your purpose in pen, focused on the outcome. Write your plan in pencil, adapt your goals along the way.

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