Discover how to combat the effects of sarcopenia, or age-related muscle loss, with expert insights and actionable tips. While cycling provides numerous health benefits, it’s not enough to ward off muscle decline associated with aging.
Renowned geriatric physical therapist Sharon Kimble emphasizes that staying active with cycling alone may not prevent sarcopenia. This progressive muscle disease, causing reductions in muscle strength, quantity, and quality, poses health risks such as loss of mobility and increased mortality.
Learn what sarcopenia is, its diagnosis, and the essential role of resistance training in prevention. Experts stress that regular exercise, specifically resistance training, is crucial for maintaining muscle mass as you age. A systematic review confirms the effectiveness of resistance training in improving strength and mobility in older adults with sarcopenia.
Discover versatile strength-training modalities, including bodyweight exercises, free weights, resistance bands, and machines. Aim for at least two strength sessions per week, targeting major muscle groups to combat sarcopenia effectively.
Explore the benefits of plyometrics, or jump training, in building muscular power to maintain mobility and perform daily tasks. Cyclists of all ages can incorporate plyometrics, but it’s crucial to establish a foundation with traditional strength exercises before adding jump training.
Nutrition plays a vital role in preventing sarcopenia, with a focus on adequate protein intake. Research indicates that older adults with sarcopenia consume less protein, emphasizing the importance of maintaining protein levels to support muscle mass.
Stay ahead of age-related muscle loss by incorporating resistance training, plyometrics, and a protein-rich diet into your routine. Explore actionable strategies to defy sarcopenia and promote healthy aging.