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In physically inactive people there is a loss of about [-0.5%] of lean muscle mass every year between age 25 and 60, and a corresponding decline in muscle strength. From age 60 on, the rate of loss doubles, to about 1%. It doubles again at age 70; again at age 80, and then again at age 90.

How does this translate to the human body? We are losing muscle mass, and that muscle mass is being replaced by fat cells. Typically an individual wonders why they develop a pouch gut, or why their thighs or buttocks are becoming larger. We realize we are not gaining muscle mass in these areas, but losing muscle mass and fat cells are gaining in size. Most people can envision this process occurring in their body from the age of 30 on.

Inactive people normally have the most servere atrophy (loss of muscle mass), but active people also may experience atrophy of the muscle. The greatest loss is experienced with the fast twitch (FT) versus the slow twitch (ST) muscles. The FT muscles are used for high-intensity, anaerobic movements (weight lifting) while the ST are employed for activities such as running, dancing, biking, etc.

With aging and inactivity, the most atrophy is seen in the fast twitch (FT) fibers which are recruited during high-intensity, anaerobic movements. Although sarcopenia is mostly seen in physically inactive individuals, it is also evident in individuals who remain physically active throughout their lives. Present finding suggests that physical inactivity is not the only contributing factor to sarcopenia. Current research is finding that the development of sarcopenia is a multifactor process. Many factors, including physical inactivity, motor-unit remodeling, decreased hormone levels, and decreased protein synthesis, may all contribute to sarcopenia. Fortunately, sarcopenia is partly reversible with appropriate exercise interventions.

The purpose of this article is to focus on Sarcopenia and the importance of resistance training in preventing it and reversing its effect. The other important aspect is the decrease of hormones and the reduction of protein synthesis to build and maintain muscle mass. These are also an effect of the aging process that few people are aware of.

What causes Sarcopenia?

1. The aging process
2. Physical inactivity
3. Reduction of hormone production in the human body as we age
i. Testosterone - ii. human growth hormone
4. Decrease of protein synthesis ability within the human body as we age
5. Female estrogen levels may also play a role in the development of sarcopenia during and after menopause. This topic has limited research, but it does appear that many females develop a pouch after menopause.

I believe it is important to mention hormones and protein uptake, but I would like to keep the focus of this article on Sarcopenia. I will cover hormones and protein uptake for another article. Why is resistance or weight training mentioned so often with weight loss? We know weight training is considered anaerobic - The term anaerobic is defined as "without oxygen." Anaerobic exercise uses muscles at high levels of intensity and a high rate of work for a short time period. Anaerobic exercise (weight training) helps us increase our muscle strength and therefore increases muscle size. If your strength increases, then muscle cell must increase in size.

If we go back to where this article started Sarcopenia can be stopped and reversed with proper weight training. Moreover the muscle mass we are creating is also known as lean body mass. For every 10 pounds of lean body mass we carry on our bodies, 500 calories per day is consumed to maintain that body mass.

Yes, you may burn more calories by running or walking, but these activities will not increase muscle mass as weight training does.

If you consider weight training as curling 2 or 3 pound dumbbells as you watch TV, you should consult with a local weight lifting trainer or join a health club. These individuals or organizations will help you reach your goals in a safe and knowledgeable manner. It is extremely important that you learn the proper techniques and lifting form(s). Proper training will insure results, safety and help prevent unnecessary injuries.

Just Do It!

Richard Train has been involved with weight lifting and weight training for over 40 years. During this period of time he has competed in triathlons, canoe racing and cross country ski racing events. The complexities of the human body has led him to study human physiology as related to weight training and anti-aging using weight training. Presently he offers individual weight training. Additional information can be found at Weight Lifting Trainer Minneapolis

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Dog adoption is made easy through the countless animal welfare organizations and animal shelters existing in every city across the United States. With literally thousands of adoptable dogs listed, a prospective dog owner can select to adopt a dog that needs a wonderful family to go to and be loved. In fact, when you search through these shelters and find a puppy, you are doing a great service to the community and to the local dog rescue or animal shelter that you went for your dog, cat, kitten, or puppy adoption. Thus, you should not hesitate! You should go today to your local area's shelter facilities and practically support dog and puppy adoption. But before you exit such a life-saving premise, you should first consider some important factors that will shape your decision.

In fact, you are interested in getting a dog from a shelter you can increase your chances of completing a successful adoption if you make some observations and you are not afraid to ask the shelter's personnel some necessary questions. Begin by visiting the shelter several times and watch the interaction of the staff members with the animals. Pay attention to how they treat, clean and behave to them and if possible keep notes of their attitude towards the dogs in general and the one you are considering of adopting in specific.

A buyer who chooses to adopt a shelter animal instead of buying a puppy should be just as careful in his choice and as selective of a place to adopt as the puppy buyer should be in his choice of a breed and a puppy. This is mainly due to diseases and lack of proper care. Although dogs are vaccinated against common canine diseases when they enter a shelter, they do not always receive immediately the appropriate vaccinations, especially if they have been already exposed to a disease while roaming the streets. In addition, if the shelter keeps each dog in different compartments, but a chain type of fence separates them from each other-meaning that their nose can be in direct contact-then illness are possible to be transferred from one dog to another. Furthermore, if their feces are not picked up regularly and their cells are not cleaned properly, worms and other feces-spread diseases are possible. Thus, ask the shelter's veterinarian to perform a thorough background physical check on the dog you have set your eyes on and take proof of their vaccination before exiting the shelter or clinic.

Finally, you should be aware that owning a dog is a big responsibility. Apart from their need to be fed regularly depending on their size and breed, dogs have to be taken outdoors, and they often require medical care. Although it is a disaster that many people fail to recognize these and other issues beforehand, you should not decide to adopt a dog based on an impulse. It has to be a well-thought decision that takes under consideration how much time you have available everyday, what is your current lifestyle, and which are your living accommodations. Thinking beforehand where the dog shall live once it enters your house premises is as important as teaching your kids not to be afraid of the hairy new family addition-some children might even get jealous or afraid of a new dog. plan ahead, research extensively and be well-prepared in order to enjoy for many years to come the amazing company and unique companionship a dog can offer to everyone in your family.

Kadence Buchanan writes articles for http://etotallypets.com/ - In addition, Kadence also writes articles for http://4homelife.net/ and http://itsfamilytime.net/.

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