Episode 43 Young Bull Old Bull
Do you need to change what you do as you get older? Can you avoid it?
If you are male, over 45, or 50 this is a must listen. As they say, it's all fun and games in your fifties, on top of your career, earnings capacity, social life, and friends. Food and alcohol, social gatherings, and then bang! Are you thinking about this stuff now to manage and protect your quality of life later?
Muscle tissues do change with age. There is an involuntary loss of muscle mass of 3-8% a year after 30. Greater after 60. This can drive disability and frailty, falls, etc. accompanied by a progressive increase in fat mass and increase in insulin resistance. Bone density can decrease, and joint stiffness increases. How does this impact training?
At the cellular level, age-related changes include a reduction in muscle cell number, muscle twitch time and twitch force, and sarcoplasmic reticulum volume. Sarcomere spacing can become disorganized, the membrane of the muscle is less excitable, and there is a significant increase in fat accumulation within and around the muscle cells.
Biochemical and metabolic changes also occur in muscle with aging. Mitochondrial DNA deletion mutations after oxidative damage and reduced mitochondrial protein synthesis. These contribute to the overall physical fitness capacity of the elderly and are an important component of the reduction of around 30% in the ability to utilize oxygen during exercise (i.e. VO2max).
Exercise training and proper nutrition can have dramatic effects on muscle mass and strength, but what exercises should you try to avoid after 50? What exercises should you encourage, and what should you avoid? What precautions should you take?
LINKS
Muscle tissue changes with aging
Exercise to avoid after 50
Can you walk away from Father Time
Hosts
Jem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com)
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Disclaimer
The contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.
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