Authored by Sheramy Tsai via The Epoch Times (emphasis ours),
Loss of muscle tissue, known as muscle atrophy, can happen rapidly, especially for those recovering from illness or prolonged periods of inactivity.
A study in the Journal of Cachexia, Sarcopenia, and Muscle revealed that just three days of simulated bed rest resulted in a more than 10 percent loss of muscle tissue and increased fatty infiltration of the muscle.
According to fitness and nutrition expert JJ Virgin, significant muscle mass can be lost in as little as five days of inactivity. Athletes may start noticing effects within three weeks of reduced activity.
Everson A. Nunes, a postdoctoral fellow at McMaster University, highlighted the potential muscle loss during inactivity, stating that healthy young individuals can lose about 0.8 percent of muscle per day during a week of leg immobilization.
Nunes emphasized the importance of mechanical stimulus for maintaining muscle size, function, and turnover rates.
Muscle loss during extended periods of bed rest due to illness or injury can lead to disuse-induced atrophy, which affects individuals of all ages.
Sue Bodine, a doctorate holder in neuromuscular physiology, highlighted the impact of disuse-induced atrophy on muscle health.
Virgin explained that lack of movement can lead to muscle degradation, resulting in a noticeable loss of strength and function.
Aging and Muscle Atrophy
Sarcopenia, the natural decline in muscle mass and strength as we age, starts as early as age 30. Virgin noted that muscle mass can decrease by 3 percent to 8 percent per decade, doubling the rate of loss at around age 60.
The decline in strength and power occurs at a faster rate than muscle mass loss, impacting daily activities and overall quality of life.
According to Bodine, muscle mass maintenance involves a balance between protein synthesis and degradation, which shifts during atrophy conditions, leading to a net loss of muscle proteins.
A review in Nature Communications highlighted the significant impact of muscle mass changes on metabolism, movement, and breathing, emphasizing the importance of balancing protein synthesis and degradation.
Inflammation’s Role in Muscle Atrophy
Inflammation plays a crucial role in muscle loss, particularly for individuals with chronic illnesses or persistent low-grade inflammation.
Nunes explained that chronic diseases and high body fat can cause anabolic resistance, where muscles do not respond well to muscle-building signals.
While inflammation aids in healing and defense during severe injury or trauma, it can also contribute to increased muscle breakdown, complicating muscle recovery.
Managing inflammation, especially for those with chronic conditions, may involve a combination of drugs and lifestyle changes to combat muscle loss.
Rebuilding Muscle Strength at Any Age
Contrary to the misconception that muscle atrophy is irreversible, Virgin emphasized that muscle plasticity allows for muscle regeneration and growth at any age with proper training and nutrition.
Older adults may require more time and a focused approach for muscle recovery compared to younger individuals.
Virgin advised older adults to pay close attention to their diet, especially protein intake, to support muscle repair and recovery.
Nunes stressed the importance of staying active to prevent anabolic resistance and aid in recovery, noting that physically active older adults show fewer signs of resistance.
Initiating muscle rebuilding with movement is crucial, addressing underlying causes of inactivity for effective recovery.
Practical Exercises for Rebuilding Muscle
After a period of inactivity or illness, rebuilding muscle should be approached gradually and safely.
Virgin recommended starting with simple isometric exercises like planks before progressing to resistance training. Incorporating resistance training that mimics daily activities is essential for effective muscle rebuilding.
For individuals unable to handle significant resistance, blood flow restriction training (BFRT) can be an effective alternative to prevent disuse atrophy.
Maintaining consistent activity, tracking progress, and adding high-intensity interval training (HIIT) can aid in muscle recovery and overall health.
Nutrition’s Impact on Muscle Recovery
Protein intake is crucial for muscle repair and growth, with recommended amounts varying based on age and activity level.
Virgin advised incorporating essential amino acids and collagen to support muscle healing and prevent breakdown.
Creatine was highlighted as a beneficial addition to enhance performance and recovery during muscle rebuilding.
Mental Resilience in Physical Recovery
Mental resilience plays a significant role in physical recovery, affecting nutrition, sleep, and activity levels.
Virgin emphasized the importance of maintaining a positive outlook, visualizing recovery, and practicing resilience-building techniques during the healing process.
Building a supportive community and cultivating mental grit are essential for maintaining focus and discipline throughout recovery.
Setting Realistic Goals and Monitoring Progress
Tracking progress through DEXA scans, fitness tests, and bioimpedance scales is crucial for monitoring muscle recovery and adjusting goals.
Celebrating milestones, listening to your body, and seeking expert guidance when needed are essential for a successful muscle recovery journey.
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