How can I differentiate between leg muscles
Recognize and treat dangerous muscle loss
Breathe, run or laugh - none of this would be possible without our muscles. In a complex interplay, 656 muscles control the body. Some, such as the biceps or the abdominal muscles, we can consciously activate, others, for example the heart muscle, work by themselves. If the muscle mass decreases, our overall body stability is reduced. Doctors also speak of sarcopenia when there is a very large loss of muscle mass and strength.
VIDEO: Effective training against muscle loss (14 min)
Cause: lack of exercise or nutrients
Muscle breakdown is a normal physiological process. People lose up to ten percent muscle per year from the age of 30. The muscles are gradually converted into fat. Muscle loss is accelerated by a lack of exercise: Without exercise, we lose up to 40 percent of our muscle mass by the age of 80. For example, those who are tied to the bed for a week after an operation can lose 20 to 25 percent of their muscle mass just by lying down - it takes at least six weeks for this to be built up again with regular training.
But nutrient deficiencies also play an important role. If we do not take in the proteins necessary for the daily functioning of our body through food, the body is forced to break them down from our muscles. We have memory for fats and carbohydrates, but not for proteins. Every athlete knows: for good muscles you have to consume enough protein. Many people eat little protein, but gastric bypass patients have particular difficulties with protein supply, for example due to the dumping syndrome. Deficiency symptoms can also result from gastrointestinal diseases, certain food intolerances or loss of appetite (anorexia).
Decreased appetite, back pain, or "shakiness" are possible symptoms
Less muscle mass means that metabolism and energy consumption will shut down. This results in decreased appetite and food intake. The result: those affected become even weaker, they move less - and the muscle mass decreases even further. The lack of muscle strength leads to back pain, early frailty, an increased risk of falls and osteoporosis.
Diagnosis by means of measurements or "chair stand-up test"
With simple measurements such as bio-impedance analysis (BIA), medical professionals can measure the percentage of muscle in the body. Often a handshake is enough to draw conclusions about the overall physical strength - grip strength meters (so-called dynamometers) are used here.
With a simple strength test, the doctor can check how long it takes the patient to get up from a chair five times: if it takes more than ten seconds, training is indicated.
Therapy: regular exercise and exercise
At any age, muscle loss can be stopped and even reversed through regular exercise. The muscles must be specifically trained for this. Experts recommend 140 to 150 minutes of exercise (five times 30 minutes) per week. When exercising, it is important to push the limits in order to stimulate the muscles to grow.
Exercise therapy for muscle loss
Muscle loss makes you frail and sets a downward spiral in motion. Suitable strength training to build muscle is particularly important - and you can start at any age. more
In order to rule out risks and to make the individually tailored training as effective as possible, a thorough examination should take place before the training.
Nutritional therapy: protein for muscle building
In addition to regular exercise, diet plays an important role: protein-rich foods support muscle building. 1 to 1.2 grams per kilogram of body weight should be consumed daily. It is optimal to distribute the protein intake over the three main meals, because the body can efficiently utilize a maximum of 30 grams of protein per meal. Whey proteins, which are an important part of milk, are particularly good.
Vitamin D also plays an important role in muscle metabolism. The body needs sunlight to produce it. Around 60 percent of Germans suffer from vitamin D deficiency in the autumn and winter months. Experts therefore recommend taking at least 800 IU (international units) of vitamin D per day.
Muscle loss: the underestimated risk
Without exercise, a person loses up to 40 percent of their muscle mass by the age of 80, with consequences for the entire organism. Exercise helps against muscle breakdown. more
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The Movement Docs | 08/12/2019 | 9:00 p.m.
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