The Secret to Living a More Enriched Life as You Age
Growing old is often synonymous with physical decline, a decrease in muscle mass, and increasing dependency on others. However, there is evidence to suggest that this doesn’t have to be the case. This blog aims to explore a critical study that revolutionizes our thinking about ageing and muscle mass and how strength training can significantly alter the ageing experience.
The Deterioration Myth
The ageing process is commonly associated with a loss of muscle mass and other neurological depreciations. These changes affect our speed, strength, and stability, often leading to increased dependence on others. But what if there were a way to combat this inevitable decline?
The Groundbreaking Study by Nikwik et al.
A study in 2012 focused on two distinct age groups of adult males: one young (average age 23) and one older (average age 71). Muscle biopsies from the quadriceps were taken initially, showing predictably smaller muscles in the older age group. The older men then began a 6-month strength training program. A follow-up biopsy revealed an increase in muscle mass, specifically in Type II muscle fibers.
The Science of Muscle Fibers
Our muscles are composed of different types of fibers: Type I, Type II, and Type IIx. Type I fibers are associated with endurance and activities like walking or long-distance running. While type II and IIx fibers are powerful and strong and used for activities requiring bursts of speed and strength. The study showed that even in older adults, Type II fibers could grow and regain strength through strength training.
Why This Matters
The increase in Type II muscle fibers means improved capacity for rapid movements, like standing up quickly or playing with grandchildren. This growth may take longer to achieve in older individuals than when they were younger, but the capability remains. In essence, strength training can help older adults enjoy a better quality of life.
Paradigm Shift
While strength training can’t extend life expectancy, it can undoubtedly enrich your remaining years. Instead of spending your twilight years withering away, you can be more active, involved, and independent.
Conclusion
It’s time for a paradigm shift. Let’s move away from the notion that strength training is solely for the young. Let’s embrace it as a potent weapon against the challenges of ageing, not just for more days in your life but for more life in your days.
