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Muscle Hypertrophy: Building and Strengthening Muscles

Muscle hypertrophy refers to the increase in muscle size and strength that results from resistance training or other forms of physical exercise. When we engage in activities like lifting weights, our muscle fibres undergo stress and microscopic damage. In response, the body repairs these fibres by fusing them, which results in increased muscle mass and strength. This process is driven by several mechanisms, including the activation of muscle protein synthesis and hormonal changes. Building muscle mass is more easily done in our 20’s through 40’s, however, this can continue up into our 60’s. Beyond that, we should focus on maintaining muscle mass through resistance training to combat natural muscle atrophy as we describe below.

Types of Muscle Hypertrophy:

1. Myofibrillar Hypertrophy: This involves an increase in the size and number of muscle fibres, enhancing the muscle’s contractile strength. It’s typically stimulated through heavy resistance training. This promotes the amount of power we can generate with our muscles.
2. Sarcoplasmic Hypertrophy: This involves an increase in the muscle’s energy storage capacity (sarcoplasmic fluid), which supports prolonged endurance. It’s often the result of higher repetition, lower weight exercises. This type of strength is our muscle stamina, important for activities we enjoy that extend beyond short bursts of energy.

Benefits of Muscle Hypertrophy:

• Improved Strength: Increased muscle mass contributes to greater stamina and power, which can enhance daily functional activities.
• Better Metabolism: Muscle tissue burns more calories at rest compared to fat tissue, contributing to a more efficient metabolism. This continues for a period of up to 48 hours after exercising.
• Enhanced Physical Performance: Stronger muscles improve overall physical performance, agility, and balance. Very important as we age, being able to avoid falls and continuing to engage in activities we enjoy.

Muscle Atrophy: The Decline of Muscle Mass

Muscle atrophy is the opposite of hypertrophy; it refers to the decrease in muscle mass and strength. This condition can be caused by a variety of factors, including:

• Sedentary Lifestyle: Lack of physical activity leads to muscle disuse, which can result in muscle wasting. “Use it or lose it” is a cliché that definitely rings true in this instance.
• Aging: Naturally, as we age, muscle mass tends to decrease due to hormonal changes, reduced physical activity, and a decrease in muscle protein synthesis.
• Nutritional Deficiencies: Inadequate intake of essential nutrients, especially proteins, can contribute to muscle loss.
• Medical Conditions: Certain illnesses, such as chronic diseases or conditions that lead to prolonged immobility, can exacerbate muscle atrophy.

Effects of Muscle Atrophy:

• Reduced Strength and Function: Loss of muscle mass leads to diminished strength and impaired physical function, increasing the risk of falls and injuries.
• Metabolic Slowdown: Decreased muscle mass lowers the resting metabolic rate, which can contribute to weight gain and other metabolic issues.
• Compromised Physical Performance: Atrophied muscles impact overall physical performance, limiting the ability to perform everyday tasks and activities.

Strategies to Combat Muscle Atrophy and Promote Muscle Hypertrophy as We Age

1. Regular Resistance Training: Engaging in regular strength training exercises is crucial for preventing muscle atrophy and promoting hypertrophy. Incorporate exercises such as weightlifting, resistance band workouts, and bodyweight exercises. Aim for a balanced routine that targets all major muscle groups. Focusing on compound movements (e.g., squats, deadlifts) can be particularly effective when performed correctly.
2. Adequate Protein Intake: Consuming enough protein is vital for muscle maintenance and growth. Protein-rich foods that compliment your dietary preferences should be included in your daily intake. You may be surprised at how many foods we eat contain a substantial amount of protein. A balanced diet will usually contain enough protein for those not looking for targeted sporting performance. If you find your protein intake is lacking, supplements, can also help meet daily protein needs, especially if dietary intake is insufficient. Be mindful of your choice of supplements, reading the labels to avoid added sugars or ingredients that are not whole foods.
3. Balanced Nutrition: Along with protein, ensure that your diet is rich in other essential nutrients, including vitamins and minerals that support muscle health. Adequate intake of vitamins D and B12, calcium, and magnesium plays a role in muscle function and bone health.
4. Regular Physical Activity: In addition to resistance training, incorporating aerobic exercises, such as walking, swimming, or cycling, can support overall health and help maintain muscle function. Aim for a combination of aerobic and strength training exercises to achieve comprehensive benefits (as we have mentioned in other articles).
5. Active Lifestyle: Avoid prolonged periods of inactivity. Incorporate physical activity into your daily routine, such as walking, gardening, or participating in recreational activities. Staying active helps prevent muscle atrophy and supports overall well-being. This can be a challenge with our increasingly sedentary lifestyle. The use of bio-monitors can help remind us to get up and move if we have been still for too long.
6. Proper Rest and Recovery: Allow adequate time for muscle recovery between workouts. To gain the best results, general rule is to allow 48 hours rest between muscle groups before training them again (this is not an excuse to skip a day’s training – aim for a different group or type of movement). Overtraining can lead to injury and inhibit muscle growth. Ensure you get enough sleep each night to support muscle repair and overall health. Deep sleep is when our body repairs itself, so by not getting enough deep sleep, our bodies won’t fully recover, inhibiting the benefit of our next lot of exercise.
7. Consulting Healthcare Professionals: Regular check-ups with healthcare providers can help monitor muscle health and address any concerns related to aging or medical conditions. Personalised advice from a fitness expert or nutritionist can also provide tailored strategies for muscle maintenance. Maybe consider a DEXA scan to get an idea of your estimated muscle mass and symmetry. Again, speak to a professional before and when analysing your results.

Conclusion

Maintaining muscle health through understanding and addressing muscle hypertrophy and atrophy is crucial as we age. By engaging in regular resistance training, ensuring adequate protein intake, and leading an active lifestyle, we can effectively combat muscle atrophy and promote hypertrophy. These strategies not only help preserve muscle mass and strength but also enhance overall health and quality of life.

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