Cycling alone won't protect you from sarcopenia, a common side effect of aging.
Sarcopenia is the loss of muscle mass and strength in older adults.
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If you ride your bike a few days a week, congrats! You're already ahead of the curve for healthy aging.
“There are a lot of people who aren't strong enough to pedal fast enough to not tip over,” says Sharon Kimble, P.T., D.P.T., a board-certified geriatric physical therapist and director of geriatric residency for the Division of Physical Therapy at the University of Minnesota Medical School.
That said, cycling alone won't protect you from one common side effect of aging: sarcopenia a.k.a. the loss of muscle mass and strength.
Here, experts explain what sarcopenia is, the health risks, and how to prevent it.
What is sarcopenia?“The reduction in muscle-specific GSK3 and the association between Neutrophil-Lymphocyte Ratio (NLR) and sarcopenia risk offer new insights into preventing this muscle disease.”
Loss of muscle strength increases the risk of falling, which is the top cause of death from injury in older adults
Resistance training and adequate protein intake can help maintain muscle mass as we age
The recommended daily protein intake for most adults is 0.8 grams per kilogram of body weight (about 54 grams a day for a 150-pound person)
Sports medicine experts recommend up to 1.7 grams of protein per kilogram of body weight each day for people who are actively training
Foods high in protein include Greek yogurt, eggs, fish (such as tuna and salmon), nuts and seeds (such as hemp and pumpkin seeds), beans (lentils and chickpeas), tofu, tempeh, farro quinoa
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<strong>Contradiction:</strong> The recommended daily protein intake for most adults is 0.8 grams per kilogram of body weight (about 54 grams a day for a 150-pound person)
<strong>Contradiction:</strong> Foods high in protein include Greek yogurt, eggs, fish (such as tuna and salmon), nuts and seeds (such as hemp and pumpkin seeds), beans (lentils and chickpeas), tofu, tempeh, farro quinoa
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The article is misleading in that it implies that all women are under-muscled and need to consume more protein. This is not true as muscle mass peaks in our 30s and then starts a long, slow decline for both men and women. The article also states that no matter your age, you can take steps to maximize your strength by consuming adequate amounts of protein. However, this statement is only partially correct as resistance training is also important for maintaining muscle mass.
The title implies that all women are under-muscled which is not true.
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The article discusses the importance of muscle strength and protein intake for women. The author mentions several foods that can help build muscle such as Greek yogurt, eggs, whey protein powder, spirulina and tuna. However there is no disclosure about any financial ties or personal relationships between the site npr.org and these food companies.
Sarcopenia is a progressive muscle disease that causes reductions in muscle strength, quantity, and quality.
People with sarcopenia are more likely to lose mobility, fall, and even die earlier than people without sarcopenia.
Regular exercise can help you hold onto muscle as you age. However research shows many people decrease their physical activity by 40 to 80 percent as they get older.
Resistance training is crucial in combating the effects of sarcopenia and preventing age-related muscle loss.
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Lauren Bedosky has a conflict of interest on the topic of sarcopenia as she is an employee and author for Bicycling.com which may have financial ties to companies that produce products related to muscle loss prevention.
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Lauren Bedosky has a conflict of interest on the topic of sarcopenia as she is an author for Bicycling.com which may have financial ties to companies that produce products related to muscle loss and strength training.
. Nutrition plays a pivotal role in the process of muscle recovery and growth.
The purpose of this article is to spotlight ten specific foods that are particularly beneficial for muscle recovery and growth.
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Millions of women in the US are under-muscled
Regular exercise can help you hold onto muscle as you age.
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The article '10 Foods that Will Boost Muscle Recovery and Growth' by BoxRox contains multiple conflicts of interest. The author has a financial stake in the food industry as they are promoting specific foods for muscle recovery and growth.
Sarcopenia is an age-related loss of muscle mass and strength that threatens independence
, The reduction of muscle-specific GSK3 and the association between Neutrophil-Lymphocyte Ratio (NLR) and sarcopenia risk offer new insights into preventing this muscle disease.
Dynapenic abdominal obesity is connected to the progression of frailty
, Resistance training challenges muscles, igniting growth and fortifying strength. It's important to engage in at least two strength sessions per week with progressive overload and consistency.
Plyometrics can preserve muscular power by offering a dynamic ally in the quest against muscle depletion.
Accuracy
The reduction of muscle-specific GSK3 and the association between Neutrophil-Lymphocyte Ratio (NLR) and sarcopenia risk offer new insights into preventing this muscle disease.
Dynapenic abdominal obesity is connected to the progression of frailty, highlighting the intricate dance between muscle health and overall well-being.
Deception
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The article is deceptive in several ways. Firstly, the author uses a misleading statement when they say that sarcopenia is not just about losing muscle mass and strength but also threatens independence and mobility. This implies that people with sarcopenia are unable to walk or do basic tasks which is not true as it varies from person to person. Secondly, the article states that resistance training challenges muscles, igniting growth and fortifying strength which is partially correct but they fail to mention other factors such as genetics and age play a role in muscle loss. Thirdly, the author uses an emotional appeal by stating that sarcopenia threatens our independence and sets the stage for falls which may not be true for everyone with this condition.
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The article contains several fallacies. The author uses an appeal to authority by stating that recent studies have highlighted strategies for preventing sarcopenia. However, the author does not provide any specific examples of these studies or their findings. Additionally, the author uses inflammatory rhetoric when describing sarcopenia as a silent adversary and a threat to independence. The article also contains an informal fallacy by stating that resistance training is not just about lifting weights but engaging in strength sessions with progressive overload and consistency. This statement oversimplifies the complexity of resistance training, which involves various exercises, sets, reps, rest periods, and other factors.
The author uses an appeal to authority by stating that recent studies have highlighted strategies for preventing sarcopenia without providing any specific examples or their findings.
The author uses inflammatory rhetoric when describing sarcopenia as a silent adversary and a threat to independence.
The article contains an informal fallacy by stating that resistance training is not just about lifting weights but engaging in strength sessions with progressive overload and consistency.
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The article contains several examples of bias. The author uses language that dehumanizes older adults by referring to them as 'silent adversaries' and 'a silent enemy'. This is an example of religious bias as it implies that aging is a negative thing and something to be fought against.
Dynapenic abdominal obesity
The association between Neutrophil-Lymphocyte Ratio (NLR) and sarcopenia risk
The reduction of muscle-specific GSK3
Site
Conflicts
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The author of the article has multiple conflicts of interest related to the topics provided. The author is a researcher at GSK3 and may have financial ties with companies that produce products or supplements related to muscle loss prevention.
