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Fitness After 50 - Why Save That Muscle?
August 06, 2007

If Not Now, When?

Fitness-After-50 - Thomas D. Manfredi, Publisher
tom@fitness-after-50.com
www.fitness-after-50.com
Aug 6, 2007; Vol. 3, Issue 8
Published the first Monday of every month

THIS ISSUE: Why Save That Muscle?
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Table of Contents:

1) Editor's Note
2) Food for Thought
3) Feature Article: Why Save That Muscle?
4) Teleclasses
4) Question & Answer
5) Our Services

Editor's Note

Hi,


Once again, time is just flying by. July was a very busy month for me. In the last 30 days I have been away from home for 24 days. The good thing was that 9 days were spent back in Chicago visiting our kids, grandkids, other relatives, and friends. But it has been very hectic. I just got back from an international martial arts tournament held outside of Dayton, Ohio. And next week I'll be on the road again.

It was really great getting to visit with our 4 grandchildren, who vary in age from 3 to 13 years. It gave us an excuse to play and have fun at their level. We went to the movies, did some miniature golfing, shot off a model rocket, and went to an indoor game place for little kids. It was all great fun. Of course, our oldest grandson just turned 13 in June and he is already starting to act like a typically independent teenager who doesn't want to spend much time with his family anymore. I think quality time with him will be at a minimum from now on.

The international Tomiki Aikido Tournament I just get back from was a great event. For me, going to these events is almost like attending a giant family reunion. I have known many of these people for over 25 years. We only see each other every couple of years, but it sure is a good time. I had the opportunity to act as both a judge and referee for a number of the events. It is very encouraging to see all the younger people coming up through the ranks and enjoying this sport/ special interest that has been such a special part of my life for over 40 years.

This month's article deals with the importance of keeping our muscles strong and the effects muscle strength and tone can have on your quality of life and your health. The Q&A for the month gives a little information about the importance of nuts in our diet. I hope you enjoy the information.

Good luck, keep exercising, and remember – "If not now, when?".

Best Wishes,

Tom Manfredi


Send any comments you may have to tom@fitness-after-50.com

My site fitness-after-50.com

Food for Thought

Worrying about what's right is always more important than worrying about who's right.

Feature Article - Why Save That Muscle?
by Thomas D. Manfredi, MS

Almost 50% of people over the age of 60 suffer from some level of muscle loss, to the point that it is affecting their health. This is referred to as sarcopenia. It can be as serious as osteoporosis (bone loss), but most people aren't aware of it.

Why does this muscle loss take place as we age? Some of the reasons include:

  • gender differences – Women start out with less muscle, so when they lose it, there are bigger consequences.

  • diet changes – As we age, many of us eat less. And, in particular, we eat less protein.

  • loss of nerve cells – In addition to losing brain cells as we age, we also lose motor nerve cells that send messages to our muscles.

  • not enough muscle stimulating exercise – If we don't do the right kind of physical activity regularly, our muscles start to deteriorate at the rate of over 10% per decade.

  • slow down of muscle metabolism – Our ability to make muscle protein decreases as we age.

  • genetic differences – Some people just have good genes.

    And What Are the Consequences of This Muscle Loss?

    There are a number of ways that muscle loss can affect your health, here are a few:

  • poorer balance – Muscles are crucial for maintaining balance. The more muscle you lose, the more likely you are to suffer falls.

  • weaker bones - Muscles put stress on bones, which makes the bones stronger. People who lose muscle have less healthy stress on their bones and will end up with weaker bones.

  • decreased metabolism - Most of your calories are burned by your muscles. The less muscle you have, the fewer calories you burn and the more your body stores as fat.

  • muscle marbling - More fat is deposited in your muscle cells, which can lead to insulin resistance and and an increased risk of diabetes and heart disease.

    Wow! I think you can see that muscle loss can be a very big problem. So, what can you do about it? The simple answer is – resistance exercise.

    Two months of resistance training can increase a person's strength by 40%. That means you can reverse the affects of two decades of muscle loss in 60 days. The most important thing to remember to reduce muscle loss is to strengthen the big muscles around the thighs, shoulders, arms and back. This can be done with as few as 6 exercises.

    Another key is to make sure that you are getting enough protein. If you eat too little protein , your muscles get smaller and weaker. The US RDA for protein consumption is about .36 grams per pound of body weight, or 55 grams for a 150 pound person. But some studies have shown that if you are exercising your muscles, you need about 25% more protein than the RDA just to maintain your muscle mass. And, to gain muscle mass, you should consume 50% more protein than the RDA suggests, which is about half your body weight in grams of protein. This translates to 75 grams of protein for a 150 pound person.

    So, if you want to prevent muscle loss as you age, or replace some that you have already lost, you need to start doing resistance training and eat enough protein. The rewards in improved health will be well worth the effort.


    (c)2005 - 2007 Thomas D. Manfredi, MS

    Teleclasses

    I will be announcing upcoming teleclasses in this section in the future.

    If you have a topic that you would be interested in hearing about in a teleclass, send an e-mail to teleclasses@fitness-after-50.com

    Questions and Answers

    Question – Are Nuts Good for You?

    Answer - Yes, and I'll tell you why in just a second. But, first, let's clear up some confusion about the term "nut". There are a number of foods that are often thought of as nuts that really aren't nuts. Many of them are either seeds, or legumes, but we have a tendency to lump them all into the category of nuts. Some seeds we think of as nuts include: almonds, brazils, cashews, pine nuts, and pistachios. The peanut and soy nuts are actually legumes (bean family). Real nuts include: macadamias, walnuts, hazel nuts, and chestnuts.

    There are several important factors that make all of these foods good for you even if some of them aren't really nuts. They are all good sources of protein and good fats. They have a low glycemic index, which means they don't have much sugar and therefore won't have an adverse effect on people with insulin resistance. There have also been studies done that show that people who consume nuts on a regular basis are less likely to suffer from coronary heart disease.

    Two cautions about nuts and other foods thrown into this category: one, many people have serious allergies to nuts; and two, because of their high fat content, they are generally very high in calories, so eat them in moderation.


    To get more information on various fitness and health issues, please go to my site – www.fitness-after-50.com


    -------------------
    If you have a fitness or nutrition question you would like me to consider answering here in the newsletter, just send your question, along with your first name and city, in an e-mail to quesandansw@fitness-after-50.com

    Obviously, I can't answer every question submitted. I will choose one question each month to answer here.

    About Our Services

    Online fitness coach Tom Manfredi is the creator of the site "fitness-after-50". This site is designed with the mature adult in mind. There is a lot of information available on the site for anyone looking to start or restart a sensible exercise program. Learn more by going to www.fitness-after-50.com



    Tom Manfredi, 1218 Easy St., Ste 101, Wickenburg, AZ 85390

    Other Services and Information

    Identity Theft

    I don’t know about you, but with all the news coverage lately about identity theft and all the problems it can cause for people, my wife and I have become somewhat paranoid about shredding any mail we get with any kind of identifying info in it, and she freaks out any time I order something on the internet and give out info there.

    Well, a woman I know here in Arizona recently sent me some info about a company that offers $1,ooo,ooo coverage to help take care of the problem if someone steals your identity. The company is called LifeLock. You can get to their site by clicking on the banner below if it's visble, or by copying the following code into your browser –

    They charge a very reasonable monthly fee and offer a number of included services (they also give discounts for paying annually). Go take a look and see what you think. I signed up. I think my peace of mind is worth that kind of money.

    Your feedback is always welcome and appreciated! Write me at tom@fitness-after-50.com.

    "Fitness-After-50" respects your privacy and does not give out or sell our subscribers' names and/or e-mail addresses.

    Copyright (c) 2005 - 2007 Thomas D. Manfredi, MS. All rights reserved.

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