Golf fitness Dallas explains Sarcopenia and golf
Sarcopenia – How It Affects Golf & Life
**I am not a jack of all. I am a Master of one. A Personal trainer for Men and Women 40+.
Sarcopenia is a word most people are not familiar with. I’m spending a lot of time studying this topic to help educate people over 40 the effects and how to reverse it.
I did not write this article but I feel it explains it the best.
Resistance Training – The Fountain of Youth
May 8, 2017, |
- This article is a little bit more “sciencey” and less golf-specific than most of my others, but the message is extremely relevant for golfers
- Strength training is vitally important for the quality of life during the aging process
- Lack of strength training will decrease your quality of life in old age and will increase the speed of the aging process compared to those who strength train
- Just because you are over a certain age doesn’t mean you can’t train hard and make progress
Golf fitness Dallas explains why Sarcopenia why it’s important:
Sarcopenia is the age-related loss of muscle mass and associated muscle strength.
This leads to impaired function of regular daily tasks, decreased quality of life, and less independence (1). In addition to this, muscular strength (2) and the amount of muscle mass (3) have been correlated with decreased mortality risk. Sarcopenia occurs more rapidly from age 50 onwards at which point we start to lose approximately 1% of muscle mass per year (4). Although this may seem insignificant, it implies that as someone ages 50-80 there is a potential to lose 30% of their muscle mass (unless we actively do something about it). These physiological changes are going to have a huge effect on a variety of activities including sports and recreation/hobbies, playing with grandchildren, carrying groceries, cutting the grass, etc.
Sarcopenia: What is happening
Sarcopenia is an accumulation of key physiological and neural changes occurring in the body. While some level of sarcopenia is eventually inevitable, having a basic understanding of these changes, and what you can do about them is critical in offsetting the ill effects as much as possible.
- Reduction in total muscle fibers, and muscle fiber size:
The loss in muscle mass and strength is a combination of a loss in muscle fiber size and total muscle fiber number (5). Although the research is a little conflicting, it seems that it is predominantly a reduction in type 2 (fast-twitch) muscle fibers size that has the greatest effect on decreased muscle cross-sectional area (size) (5). This is not good, as type 2 muscle fibers are the ones responsible for high output strength and power activities, like swinging a golf club.
- Changes In Structure And Function Of Motor Units:
A motor unit is made up of a motor neuron (nerve) and all of the muscle fibers it innervates (connects with). In simple terms, one nerve connects to a group of muscle fibers, not just a single muscle fiber.
As we age we lose motor neurons. They are maintained quite consistently up until age 60, but between age 60-90 there is a 70% reduction. When motor neurons die, the muscle fibers it innervated become orphaned. Surviving motor neurons partially re-innervate with these abandoned muscle fibers, which leads to an increase in the number of muscle fibers connected to each motor neuron, but a decrease in the number of overall motor units. As we age type II muscle fibers (the big, strong, and powerful ones) become denervated (disconnected) and become reinnervated by slow motor units (the smaller weaker ones) (6). This is important because type II muscle fiber CSA is predictive of muscle strength in elderly men (7).
3) Changes In Protein Metabolism:
Muscle mass is governed by muscle protein synthesis (muscle building) and muscle protein breakdown. Muscle protein synthesis which is crucial for maintaining or gaining muscle mass can be stimulated by resistance training and amino acid (protein) intake. Elderly muscles are less responsive to such stimuli and therefore may require higher levels of protein in the diet (20-30g per meal suggested) and resistance training to get the greatest effect (8). In regards to nutrition, supplementation with the essential amino acid leucine is highly effective in stimulating muscle protein synthesis in the elderly and is something worth considering (9). Foods that are high in leucine include beef, fish, and eggs (11).
Physical Training For The Older Population:
It is no secret that resistance training can help you maintain or even gain muscle mass and strength as you age. The biggest mistake I see general population/older trainees make is that they are exercising to “maintain strength”, “keep fit” or “stay in shape”. There is no structured plan, and the return on their training time is usually miles from optimal. I believe these populations need to try and train like their younger/ more athletic peers. By all means, make sure the exercises are modified and appropriate, but they still need to work hard in a relative sense. Just because someone is passed a certain age doesn’t mean they can’t make progress in terms of strength or muscle mass. Results in a study completed in 2012 on subjects in their 70’s support this. Strength training 3 times per week for 6 months increased lean leg mass, quadriceps cross-sectional area, and improved strength by up to 46% (11). Interestingly in this study, similar results were seen in men and women.
Sensible Training Modifications For The Elder Trainee:
While it is all well and good preaching that older populations should train like athletes it would not be a good idea to try and get them to blindly follow something outside of their ability. With that being said I think the fundamental aspects of athletic training should be targeted so strength, power, hypertrophy, and mobility are all covered. Attacking these training modalities in a well-designed program will also take care of all one’s cardiovascular training needs. The next question is how can traditional training methods be tailored if necessary.
Maximal or near-maximal loading (>90% 1RM) regularly is not recommended for de-conditioned, inexperienced, or “banged-up” trainees. For this reason, it is probably a good idea to lower the intensity of the main lifts but increase the volume or use a variation of the lift where the less total load is needed for a similar strength training effect. A simple way of increasing volume while lowering the load is to decrease the weight slightly but increase the number of sets. For example, if somebody can bench press 60kg/132lbs for 4 sets of 5 reps, lower the weight to 5-10% and have them complete 5-6 sets of 5 reps. Another alternative, which from my experience is an excellent way to re-enforce correct positioning and technique during lifts is to prescribe paused reps. Paused reps are harder than regular reps as a lot of the elastic energy stored during the eccentric (lowering) phase of the exercise due to the stretch reflex has dissipated. Let’s use the squat as an example. Have the trainee squat down to their bottom position, and pause in this bottom position for a prescribed amount of time (generally 2-5 seconds) and then squat back up. Make sure that the trainee does not relax in the bottom position, and maintains correct positioning and continues to “support” the weight.
Specialty bars, different grips (neutral, fat grip, etc), and shortened ranges of motion are also useful ways of modifying strength training for older trainees.
Power is work divided by time. When talking about power in training terms it is probably more useful to look at is as force x velocity (strength x speed). It is the ability to display strength quickly. Think of jumping, throwing, sprinting as power exercises, while maximum weight bench presses and squats are more strength exercises.
In my opinion, everybody must train power in some fashion. If you consider this article is essentially about staying “young” for as long as possible why not look at how children play. They play sports where they constantly sprint, jump, and throw things. At the playground, they play chase, wrestle, and throw or kick around a ball. All these movements are power exercises, the children are trying to produce force as quickly as they possibly can. Children may not realize they are training by sprinting, jumping, and throwing but these are all things a Strength and Conditioning coach implements in their athlete’s programs.
When watching older individuals train what this is something they rarely do…..an absence of power training is very common. Most do some steady-state cardio, a lot do some stretching, few lift weights, but very rarely do you see anybody over the age of 40-50, never mind 60-80 throwing a medicine ball, jumping, or moving with any speed. This is the complete opposite of what they did as kids, even though they want to remain young.
Again just as with strength training, you must pick suitable level exercises for power training depending on ability level and preparedness.
Jumps: As long as the correct landing technique is used most people who have some strength training experience should be able to jump onto a low box with some dedicated effort. This method is advantageous as the box reduces the distance needed to land thus reducing the stress to the joints, muscles, and connective tissues on impact. Landing on slightly softer material boxes or placing some mats on the box is also an option.
Throws: Medicine ball shot puts, slams, scoop tosses are all relatively low risk. If medicine balls are not an option landmine throws and bench press throws in a smith machine are suitable alternatives.
Sprints: It is unlikely that an older individual will be able to sprint safely without gradually building up a solid base of strength, mobility, and lower speed running first but this doesn’t mean that “sprints” can’t be performed on stationary bikes, cross trainers, and other cardio equipment of this nature.
Hypertrophy and Mobility: These two modalities should not need to be modified much as both are generally safer than strength and power training.
Resistance training is crucial for people of all ages. The older you get the more important it is. If you are still quite young you should be thinking about getting into excellent physical shape to make your peak as high as possible. This will give you more buffer for the eventual biological decline and also make it much easier to stay in good shape.
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