Keeping Tight: Maintain Muscle Mass As You Age
Four strategies make fitness simple
When it comes to fitness, the old saw about “use it or lose it” is not only true, for certain age groups, it is a challenge of sorts. Why? Because, according to Dr. Frank Lipman, founder of the Eleven Eleven Wellness Center, New York, muscle decline starts at age 40 and actually accelerates every decade you grow older. By the mid-70s, there is potential for losing half your muscle mass, he says. That is, if you are sedentary and inactive.
On the other hand, if you are reading this, chances are you are an active and engaged sportsperson and have been for a good chunk of your life. Nevertheless, if you want to maintain your muscle fitness as you age and slow muscle-mass loss, there are some important strategies Dr. Lipman recommends. You may be doing some of these things already; if you aren’t, consider how you might adopt some new practices.
1. Press and pant. Dr. Lipman says exercise is the prime strategy. Resistance training and aerobics are the cornerstone exercises
Light weights are good for bone density and muscle mass preservation.
Credit: SeniorsSkiing.com
to pursue. Our personal preference is year-round group exercise classes at a good gym, fitness club or YMCA. Regularly scheduled group classes give you a specific time to show up, and keep you motivated. You can also learn a lot about muscles and the impact of exercise from an excellent class instructor. Skilled instructors will vary their workouts, and when you take a couple of classes a week, you get into a habit. And then there’s the camaraderie of working with a group of like-minded, supportive classmates from week to week. Of course, your personal doctor can give you advice about what kind of exercise is best for you.
2. Ramp up protein. Forget the low-fat diet. Raising your protein consumption is the best weapon in slowing muscle deterioration, according to Dr. Lipman.
“Take your body weight, divide it in half, subtract 10. The resulting number will give you the approximate amount of protein you should be eating every day. So, for example, if you weigh 160 lbs, then half of that is 80, minus 10 = 70 grams of protein spread over the course a day’s worth of meals…If you have renal issues, you should work with your doctor to determine an appropriate daily protein intake for your specific needs.”
3. Make it high-quality protein. Dr. Lipman advocates grass-fed beef or organic chicken. Also organic white beans, black beans,
High-quality protein comes from grass-fed cows.
Credit: Mike Maginn
chickpeas, lentils and leafy greens. He also suggests adding Whey Protein from grass-fed cows.
4. Add the right supplements. According to Dr. Lipman,
“the supplements that have shown promise in preserving and supporting muscle mass, topping the list are Omega-3 f
atty acids; Vitamin D; L carnitine; Glutamine and B12/folic acid.”
What are you doing to remain fit? Are you on a high protein diet? How’s that working for you?
This article was adapted from www.drfranklipman.com. Check with your doctor before starting any fitness or diet program.