Muscle Atrophy! What Is It?

        

Muscle atrophy is the wasting or loss of muscle tissue.

                                          There are two types of muscle atrophy:

• Disuse atrophy occurs from a lack of physical activity. In most people, muscle atrophy is caused by not using the muscles enough. People with seated jobs, medical conditions that limit their movement, or decreased activity levels can lose muscle tone and develop atrophy. This type of atrophy can be reversed with exercise and better nutrition. Bedridden people can have significant muscle wasting. Astronauts who are away from the Earth's gravity can develop decreased muscle tone after just a few days of weightlessness.

• The most severe type of muscle atrophy is neurogenic atrophy. It occurs when there is an injury to, or disease of, a nerve that connects to the muscle. This type of muscle atrophy tends to occur more suddenly than disuse atrophy.

Strength training increases muscle strength by increasing muscle mass, and by improving the recruitment of motor units.  Consistent resistance training at all ages plays an important role in preventing slow muscle loss that occurs from aging beginning at 30 years old. An individual can lose between 3 to 8 percent of lean body muscle annually depending upon activity rates and nutrition status. Muscle Atrophy contributes to loss of strength, mobility issues. Resistance training at least twice a week and consuming an adequate amount of high-quality sources of protein may help to slow or partially reverse the effects of natural, gradual muscle loss.

Although resistance training strengthens and maintains the major muscle groups, it does not always equate to bulking up. Resistance training does not need to happen at the gym; in fact, it is easy to do anywhere. For best outcomes, the ACSM recommends strength training two to three times a week for at least 20 minutes. While some people may prefer weight machines, free weights are the most preferred method and can be used anywhere. When using weight machines, free weights or resistance bands, selecting the proper weight is crucial to improving strength and preventing injury. Set a target of eight to 12 repetitions and work up gradually to two to three sets.


If you prefer exercises that do not require weights, exercises that use your own body weight are also a good option. Pushups, squats, planks, hip lifts and dips are just some of the numerous equipment-free resistance training options. Yoga also builds muscle using body weight while improving flexibility and reducing stress.  Incorporating resistance training into a regular exercise routine is crucial for maintaining healthy muscles and bones while increased muscle mass can boost energy and metabolism.

Why is Muscle Necessary?

One of the most important functions of muscles in metabolic health is their ability to store glucose (carbohydrates) as glycogen. They then use this stored glycogen as fuel every time you need to move. Muscle mass essentially acts as a glycogen reserve that you top up by eating carbohydrates, and deplete when you exercise.


Strong muscles also help preserve and maintain healthy bone density. Especially for women and the elderly, bone density is important for preventing osteoporosis, a condition that occurs more frequently in post menopausal women as a result of the loss of estrogen!  It can also be exacerbated by lifestyle factors such as lack of exercise, excessive alcohol and smoking!

Another health benefit of muscles is their ability to create a “safety net” of protein that your body can draw on at times of increased need. Protein is one of the most important structural components in your entire body, and muscles play a key role in regulating protein availability. They absorb protein from the diet, store it, and distribute it to the heart, liver, and other organs as needed. In the absence of dietary protein, your body will break down your muscles to keep feeding your organs.

Did you ever really take a second to think about how important muscles can be to your body?  Its not just for looking good!!!