Muscle atrophy from the age of 40 years: What are the sports hold on the longest fit?

Why we should remove from 40 years of continuous muscles

Until the mid-30 are provided in the sports. In some people, this may 40 also to. Age of stopping. By then, the muscle loss (Sarcopenia), the people. From then on, each year we lose one to two percent of our muscle mass. A German research team has now studied how you can this process is most likely to counteract, and in which sports, it remains the longest performance.

Researchers from the society for Orthopaedic traumatologic sports medicine (GOTS) have the phenomenon of age-related examined muscular dystrophy, of which every human being not later than the age of 40. Years of age is affected. From comprehensive data sets on senior competitions, the Team crystallized the sports in which people provide in the old age amazing benefits. The results were recently on the 34. Annual Congress of the GOTS, presented.

Some sports are suitable in the age of better

Professor Dr. med. habil. Georg Neumann specializes in the sport Sciences. He and his Team investigated recently the extent to which physiological performance declines with age, and which processes are mainly responsible. From this, the researchers derived the sports that can keep us on the longest fit, and in which we compete, even in high age.

From 40 years under a sporting point of view as old

“Up to the middle, sometimes the end of the 30 records will be provided,” says Professor Neumann. After that, you apply under the sporting aspect as “old”. From this time on processes, which one cannot escape, according to the current state of medicine. The age-related muscle wasting results from some 40 years, on average, to a loss of one to two percent of muscle mass per year. In women, the loss of the course is often faster than in men.

Which muscles disappear the fastest?

The research team took the age-related muscle atrophy under the microscope. It showed that primarily the fast-twitch muscle fibres disappear first. Fast muscle fibers are mainly exposed at high force over a short period of time, for example in a weight training with high resistance and a low number of repetitions. These muscle fibers are replaced with increasing age continuously by fat and Connective tissue deposits. With 80 years, only about half of the active muscle mass I available.

Why we lose in old age, muscle mass?

The exact causes for the muscle to not atrophy has not yet been established conclusively. However, there are various theories to the facts of the case. “Researchers have recognized that so-called telomeres – the endpoints of the chromosomes decrease with increasing age,“ writes the GOTS Team in a press release. New data from the telomere research have shown that endurance training increased telomere activity and length of Telomeres is positively influenced. Strength training have proven to be as ineffective.

In athletics, the person the longest is powerful

The analyzed data from the senior-performance sports support this theory. In the endurance sports Marathon, half marathon, 10,000 Meter run, and Cycling the older ladies and gentlemen provided some amazing results. Also in the javelin throw, long jump and high jump, the benefits were relatively high. The researchers report a one hundred year old Indian who completed the Marathon in 8 hours and 25 minutes. A Frenchman at the age of 105 years with a road bike an average speed of 22.5 km/h.

Use it or lose it

Professor Neumann stresses the importance of training in old age: “The brain is for movement of a command to the muscle.” In the connection of the muscle needed to take care of the metabolism, the energy supply, the hormones and the blood circulation. To communicate this purpose to the muscles via chemical messengers with other organs. These messengers are called Myokine. As it turned out, reduced the number of these Myokine to a Minimum, if a muscle is not used. In consequence, the muscle will lose efficiency. This was also the reason why astronauts are no longer, or can be, if you have spent a long time at All.

These sports are ideal for the age sport

From the current Findings, Neumann derives its recommendations for the age sport. He advises to operate each week, 150 minutes is a violation of poor long-term stresses. This could, for example, in the Form of Jogging, Nordic Walking, Walking fast, Swimming, or Cycling events. In this way, you could maintain the efficiency of the remaining muscles at the longest. (vb)