Sarcopenia

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http://www.p2sportscare.com/2015/06/2... 714-502-4243 to learn prevention methods. We specialize in sports injuries and getting athletes back to their sports fast (running injuries, shoulder tendonitis, IT Band, Runners Knee, Hip Flexor tightness). We see athletes anywhere from baseball, triathletes, golfers, basketball, cyclist, runners and so on. We provide Active Release Techniques (ART), chiropractic care, strength training and corrective exercises. The Performance Place Sports Care is located in Huntington Beach, CA. 714-502-4243 • Sarcopenia • Sarcopenia is the loss of muscle size and strength, normally accompanying older age. Sarcopenia does affect younger adults as well; inactivity can bring a loss of normal muscle function at any age. It is not uncommon to see people in their 30s to have muscle, tendon or joint injuries due to lack of proper muscle strength, size and overall function. • You may have heard of Osteopenia or Osteoporosis… just know Sarcopenia is the muscle version. Achy muscles and joints can be a sign of Sarcopenia, as well as decreased balance. • Why does Sarcopenia happen? • There are a variety of reasons. Inactivity is the main reason, but an endocrine/ hormonal change is another big one. Either way Sarcopenia is very preventable if these are the two major reasons. • Keep in mind it is not only older people. It can start very early in less active people. Also the less weight training you do the sooner it starts. • People always ask me if they are doing enough to offset Sarcopenia… so I will answers these with a Yes or No and explanation… • Is yoga enough? • No… you need to add more than body weight at some point. However it is great for beginner lifters. • Is walking enough? • No… the forces on the muscles are not heavy enough to force them to reverse the effects. • Is running enough? • No… It’s better but this is “Cardiovascular exercise.” Great for the heart, ok on the muscles/ tendons but it does not take the place of weight training. • Squats and Lunges with no weights? • No… if you can do more than 15 reps and it feels like you can keep going then you need to add weight. • Won’t I get bulky from weight training? (Very common question from women) • No… unless you go 4-5 times a week, lift extremely heavy weights (well over 150 lb. squatting) and probably take a supplement you should be fine. As someone whom trains more frequently and harder than most people it’s very hard for me to understand how untrained people think they are an exception and will get huge from lifting light weights a few days a week. It takes a lot of hard work and dedication to become “bulky.” • I just want to “tone”… is that enough? • No… but it’s better than nothing. “Toning” is often thought of as reps in the 15 and above ranges. Ideally to make good progress in reversing the effects of Sarcopenia you need to be working very hard in the less than 10 rep range. The last few reps should be “hard.” • Why should you care about Sarcopenia? • Aging is often associated with being fragile but that doesn’t have to be the case. I’m sure you have seen a 50 year old who looks like an 80 year old and also one who looks like a 35 year old… this all has to do with how you take care of your body. Keeping muscle on your bones is not just helpful for cosmetic reasons but also for functionality. • How your body works for everyday living is so important. Muscles assist you in sitting, walking, bending over to pick something up, reaching up to get something from the shelf and even more so with the fun stuff, like running, biking, hiking, and playing with your children. • Muscles support the joints of the body and when you build them (not to the “bulky” point) many times pain from arthritis, old injuries and daily aches and pain will decrease. • How to combat Sarcopenia • It’s actually very easy if you have the right guidance. A well-designed weight-training program can show some results within a few months but a poorly designed program can injury you. • Sacropenia, muscle loss, huntington beach, sacropenia, osteoporosis, osteopenia, health, old age, muscle weakness, hip replacement, knee replacement, orange county, huntington beach chiropractor, orange county chiropractor, sarcopenia trainer, sarcopenia gym, sarcopenia exercises, how to stop sarcopenia, how to stop muscle loss, how to strengthen muscles, exercises for aging

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