Maintaining Muscle Health & Function...

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Sarcopenia is the age-related progressive loss of muscle mass & strength that increases our risk for all-cause mortality by as much as 60%. The main symptom of the condition is muscle weakness. Sarcopenia is magnified by physical inactivity, the loss of estrogen during the menopausal transition and hyperinsulinemia.

We can expect to lose approximately 3–8% of our muscle mass per decade after the age of 30; the rate of decline is even higher after the age of 60 due to the loss estrogen.  

How does physical inactivity contribute to sarcopenia? The body works on a principle called the SAID Principle which stands for Specific Adaptation to Imposed Demand. Simply put, if we don't use it we lose it.

How does the loss of estrogen contribute to sarcopenia? Estrogen is an anabolic hormone and is essential to maintaining muscle stem cell health.  Without estrogen, we experience an increased rate of muscle protein degradation and insulin resistance.

How does hyperinsulinemia contribute to sarcopenia? Hyperinsulinemia reduces protein synthesis in skeletal muscle, increases muscle protein degradation, increases inflammation which may contribute to muscle loss and leads to higher glucose levels which impairs muscle function and contributes to muscle loss.

It is important to understand that we have the ability to slow the progression of sarcopenia by participating in regular strength training, living an active lifestyle, increasing our protein intake, reducing our insulin levels, using hormone replacement therapy and avoiding the use of statin drugs.

Failing to slow the progression of sarcopenia can result in metabolic disease, cognitive impairment, post surgery complications, longer hospital stays, functional impairment, falls and fractures and the loss of independence.

The more muscle we have that we actively use, the higher our metabolic rate. When we lose muscle, our metabolic rate decreases. 

Weight loss that occurs as a result of severely restricting our caloric intake without paying close attention to our protein needs, will inevitably cause a significant loss of muscle mass and will negatively impact our metabolic rate.  When we experience age-related muscle loss, our metabolic rate also decreases.

This is why strength training and protein intake are so important, they not only reduce age-related strength and muscle loss, they also protect our skeletal muscle during a caloric deficit, helping us to maintain a more favorable metabolic rate.

1. Optimal Bone Health: Approximately 50% of women over the age of 50 are expected to develop osteoporosis and are at risk of an osteoporosis-related fracture. Fortunately, just like our muscles, our bones get stronger the more we use them; osteopenia and osteoporosis can be prevented by engaging in strength and impact training to counteract this decline.

2. Immune Function: There is a direct relationship between muscle mass and immune function.  Muscles help keep the immune system functional during chronic disease and infection. Research suggests that maintaining or improving muscle mass can have a positive impact on the immune system.  The more muscle we have, the bigger the reservoir of protein for our immune system to use in times of need. 

3. Metabolic Health: Cardiovascular disease is the leading cause of death in women, accounting for 1 in 3 deaths. All of the risk factors for developing cardiovascular disease are metabolic in nature and can be prevented and even reversed.  And although strength training is not going to result in an improvement in our blood lipids, it does lower our blood sugar and insulin levels, reduce our blood pressure, improve our body composition and reduce our waist circumference.

4. Reduce Inflammation:  Myokines are small proteins and peptides that are released by our muscle cells during contraction (strength training). They exert either autocrine, paracrine and/or endocrine effects.  Myokines reduce inflammation and improve chronic disease, such as dementia, obesity, diabetes, and cardiovascular and metabolic diseases.  

Training Foundation

Unit B, 101 Fisher Street, Okotoks, Alberta

Training Foundation is a 2400 square foot Private Strength Training Facility in Okotoks, Alberta that specializes in athlete development programs, adult strength training, personal training and mentorship programs.