Social media is filled with fitness influencers promoting specific workouts and training routines to help you achieve a physique like theirs. However, it's important to recognize that these influencers don't always maintain the appearance they showcase year-round. Their impressive physiques often result from years of consistent training, strict diets, and in some cases, the use of Performance Enhancing Drugs (P.E.D.s). While not all influencers use P.E.D.s, the prevalence of such substances in the fitness industry is significant.
Having a good physique should be a byproduct of training, not the sole purpose. If you're like me, your focus is on staying mobile, active, and physically fit well into your 50s, 60s, 70s, and beyond.
Studies indicate that after the age of 30, muscle mass naturally declines at a rate of 3% to 8% per decade, not per year, and this decline can accelerate after age 60. However, consistent resistance training and a well-balanced diet rich in protein can help mitigate this muscle loss and maintain functional strength as you age.
Both bodyweight exercises and weightlifting can be effective forms of resistance training. My preferred method is focusing on the "Big 5" compound lifts:
Squats
Bench Press
Shoulder Press
Deadlift
Bent Over Row
These compound exercises target multiple muscle groups, promoting overall strength and muscle development, which is essential for long-term health and functionality.
Running and Muscle Atrophy
While cardiovascular exercise like running is excellent for heart health, endurance, and fat loss, excessive running can contribute to muscle atrophy, particularly in the upper body and lower body muscles that aren't as actively engaged in the movement. Long-duration, high-intensity running (such as marathon training) can lead to the breakdown of muscle tissue, especially if not accompanied by adequate resistance training or proper nutrition. This is because running primarily engages slow-twitch muscle fibers and can cause the body to enter a catabolic state, where it breaks down muscle for energy if glycogen stores are depleted.
However, when running is balanced with strength training, its negative impact on muscle mass can be minimized. Incorporating resistance exercises, especially compound movements like the Big 5 lifts, helps counteract the muscle atrophy that might result from extensive running, allowing you to enjoy both cardiovascular fitness and muscular strength.
Sources
"Endurance Exercise and Muscle Protein Turnover in the Elderly"Â - This study discusses how endurance exercises like long-distance running can lead to muscle protein breakdown, especially if not balanced with strength training. It highlights the importance of resistance exercises to preserve muscle mass.
Source: Sports Medicine Journal
"The Catabolic Effects of Marathon Running on Muscle Mass"Â - This article explains the catabolic effects of prolonged running, where the body may start to break down muscle tissue for energy if not properly fueled or balanced with strength training.
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