About the author: https://umeshchhikara.com/2024/06/13/life-at-50/

#leanmusclemass #musclemass #longevity #health

Analogy: Think of your body like a car. Just as car tires have say a lifespan of say 5 years or 40,000 km, our bodies have a limit on how long they can maintain lean muscle mass. Typically, around age 50, we begin to experience a natural decline, losing about X% of muscle mass every few years. (Google for accurate information.) This decline can lead to reduced muscle mass and slower movement as we age.

Importance of Lean Muscle Mass and Cardiovascular Health

My take: Recent scientific findings highlight two critical factors for longevity: lean muscle mass and cardiovascular health via separate researches. These aspects are interdependent, with lean muscle mass serving as the foundation for cardiovascular health. A decline in muscle mass often results in slower movements/breakages due to reduced muscle strength and support. #compromisedmusculoskeletalhealth. Reduced muscle mass leads low basal metabolic rate, less burn leads to less nutrition & more fat accumulation, etc.

Note: So the argument should never be Cardio Vs Weights! They are like tyres and engine in a car.

You may be working with a celebrity trainer, a celebrity dietician, a celebrity yoga teacher, and possibly somebody else; the irony is you need a health coach who understand all these aspects. Not just one! There is a complexity in designing training for different indviduals as per their requirement. I can be an exceptional yoga teacher or gym trainer but if i do understand human movement science and what’s troubling someone then nothing works besides your best exercise program. Example: Diabetics eat horribly as I see and their sugar never comes down. In my studies I have given results in just a few weeks. Difference? I do not take them away from good. I do not take them away from their favourite food. I do not make them feel they are diabetic.

Maintaining Lean Muscle Mass (the Engine) – its not just about adding lean muscle mass! Its also about using it optimally.

Resistance Training (RT) : For those with access to a gym, engaging in weight training 3-4 times a week, especially after age 40, is highly recommended. This helps counteract muscle decline and build muscle mass .

Age-Specific Benefits that help with all the above mentioned benefits:

At age 50, regular RT can help maintain lean muscle mass or even build if less.

At age 60, it can significantly enhance health.

At age 70, it can help you to stay upright and mobility .

Alternative Methods

Bodyweight Exercises: If you don’t have access to a gym or don’t enjoy it, you can maintain muscle mass through bodyweight exercises and other forms of resistance. Example: Stair exercises can effectively train leg and upper body muscles .

Yoga: Many yoga postures apply eccentric and concentric loads that stimulate maximal muscle fibers, promoting muscle maintenance without heavy weights . If you keep challenging yourself to a better version in any exercise then by default you will improve. #progression

Note: Resistance training isn’t limited to lifting weights; it can also involve using resistance bands or just your body weight. Many people, including some experts, often equate resistance training solely with weight training. While this might be true for bodybuilders or those focused on muscle hypertrophy and strength building, for the vast majority of the population, it’s about applying stress to muscles for overall health and longevity. Gyms offer equipment that makes it easier to target specific muscles, but you can achieve the same results outside of a gym. Research on resistance training emphasizes its benefits, but this doesn’t mean that only weight training is effective. Even if studies use weight training to provide resistance, the key takeaway is that resistance can be provided in various ways.

Maintaining Cardiovascular Health

Fact: Cardiovascular health is directly linked to mitochondrial health. Since mitochondria are most abundant in lean muscle mass, maintaining muscle is crucial for cardiovascular health. #simplestlogic

Light Movement Training

Exercise Types: Engaging in light movement exercises, such as yoga, Pilates, light jogging, brisk walking, running, or limb movements, stretches, park exercise, etc is fundamental for cardiovascular health. These exercises promote blood circulation and heart health besides improving mitochondrial health.

Q: Can we gain lean muscle mass and improve cardiovascular health simultaneously?

A: Not necessarily. While gaining lean muscle through resistance training primarily builds muscle, it does not automatically improve fat oxidation or mitochondrial health. You need to actively incorporate cardiovascular exercises to achieve these benefits.

Ques: Can we bring cardiovascular benefits via weights? In other words can we do zone 2 with weights?

I think so, although I don’t have evidence to support it. We definitely need research on this. But think about it—why not? By combining compounding movements with light weights focussing on biomechanically correct movements around each joint, you can start stimulating mitochondria throughout your body.

Conclusion

Lean muscle mass and cardiovascular health are intertwined, both crucial for longevity and overall health. It’s essential to incorporate both resistance training for muscle maintenance and light movement exercises for cardiovascular health into your routine for optimal well-being.

I am 50 years old and as fit as someone in their early 30s. In fact, my students, who are in their 20s, often look up to my fitness level and aspire to reach it. While good training can enhance our appearance, true health requires more than just looking good. To stay biologically younger, our muscles need to be well-nourished, our minds should become sharper with age, and our metabolism should naturally align with our needs. Achieving this state, regardless of age, means we are truly healthy and have nothing to fear.

Dieting, quitting certain foods, or eating less is NOT the solution! Instead, you should focus on eating healthily and maintaining a balanced diet throughout your life. Dieticians often recommend eating less or restricting certain foods, but this isn’t necessary. You can enjoy your favorite foods while maintaining good health. This approach aligns with the science I have learned and reflects in every aspect of my life.

Interesting fact: If you have a tight and stiff body due to your routine, even stretching can benefit your mitochondrial health. Any movement that stresses your muscles in new or unaccustomed ways can improve mitochondrial function and burn calories. Do you know, my clients who visit me for therapy often lose fat wondering what happened and how could they lose weight.

Yes, this lad is burning lot of calories!

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