What should I do to reduce sarcopenia?

Do you know what sarcopenia is?  It is a disease that causes a complex decline in muscle mass, strength, and muscle function with aging.  Once sarcopenia has progressed to a certain extent, it is difficult to return to normal.  In addition, they are vulnerable to other diseases, which can lead to decreased renal function, admission to a nursing facility, and early death.  If you get caught, it will be very difficult physically.  However, a domestic study showed that performing resistance training such as strength training for more than 3 days a week for more than 1 year can reduce the risk of sarcopenia by more than 20%.  To reduce sarcopenia, you need to do resistance training.  Let’s find out what it is.

What should I do to reduce sarcopenia?

References

• Chosun Biz in Korea, March 19, 2024
• March 19, 2024 Korea's GDNet Korea
• Health Chosun in Korea, March 19, 2024
• Korea's Hankook Ilbo, February 4, 2023

 

Resistance training meaning

• Exercises that repeat muscle relaxation and contraction using the weight of the body, equipment, etc. to develop strength/muscular endurance
• To reduce the risk of decline in physical function, osteoporosis, diabetes, and mortality, it is necessary to consistently practice resistance training at least 3 days a week.
• Currently, the rate of practicing resistance training more than 3 days a week is only 9% (11% of men, 8% of women), and the rate of practicing resistance training for more than 1 year is only 9% (12% of men, 8% of women).  There is a need to increase the practice rate of resistance training to prevent sarcopenia.
• The American College of Sports Medicine (ACSM) recommends resistance training 2 to 3 days a week.

Until now, there have been no studies on the frequency of exercise performance and the effect of reducing the risk of sarcopenia.

Introduction to research on sarcopenia

• Research conducted by the National Institute of Health (Korea's national institution)
• Large-scale data analysis of Korean Genome Epidemiology Survey (KoGES) participants (approximately 130,000 men and women aged 40 to 79)
• Study of the effect of frequency and duration of resistance training on reducing the risk of sarcopenia

 

Research results related to sarcopenia

• If resistance training is performed 3-4 days a week or 5 days or more a week for more than 1 year, the risk of sarcopenia decreases by 20% and 24%, respectively.
• Whether you do it 3-4 days a week or more than 5 days a week, the risk of sarcopenia decreases by 45%.
• Effectiveness is maximized when performed for more than 2 years
• The prevalence of low muscle mass is 21.27% for men and 6.92% for women.
• As age increases, the rate of resistance exercise training decreases, and the prevalence of low muscle mass increases.