Muscle Mass Loss, Aging, and Detraining
Most people are aware of the fact that as we grow older, it comes easier and easier to gain weight. Some people mistakenly believe that this is just because the metabolism naturally slows down.
This belief, however, is incorrect. It is true that the metabolism will slow down, however it does this because of the fact that you are losing precious muscle mass if a workout program is not carried out.
Since people tend to become more and more sedentary during the later years, it’s not surprising that they would show such results.
This metabolic slow-down can be prevented by performing a regular exercise program of some type.
Recently, researches out of the School of Human Movement Studies in Australia had a look at the process of detraining and then retraining in older adults and what results were seen regarding long-term muscle power and strength.
The study was set up so thirty-eight healthy older adults (65-84 years old) entered into a 24 week detraining period, after having come out of a 24 week training period. During the detraining, no form of physical exercise was performed.
After that was completed, they then entered into a 12-week training period where they performed either high-velocity muscle power or a muscle strength program. Both programs were done two times a week for the entire duration.
The results of the study revealed that the detraining period did reduce the muscle strength and power production, and that this decline was similar among both training groups. It is interesting to note however that the functional strength of the muscles did not decrease noticeably after the detraining period was over. Thus it appears as though in the prior trained, moderate lengths of time off will not reduce this factor of fitness.
After the second training period was carried out, it was seen that any of the losses that occurred during the detraining period were regained once again quickly.
So, the take home message from this study is that if you are on a regular training program and then find yourself off of it, do not let that discourage you from starting up again – particularly if you’re in your 50’s or older.
Detraining can be reversed with a regular strength training program, so it’s perfectly possible for an older adult to regain back the strength levels they once had.
Reference:
Henwood, TR. & Taaffe DR. (2008) Detraining and retraining in older adults following long-term muscle power or muscle strength specific training. J Gerontol A Biol Sci Med Sci. Jul;63(7):751-8.
