Sarcopenia – exercise induced

Sarcopenia, also called ‘muscle wasting or wasting,’ is a medical condition related to loss of skeletal muscle. Although sarcopenia is closely related to the aging process, health and fitness professionals have begun to use the term “muscle wasting” in fitness clubs that can occur in any age group of people who they exercise, regardless of gender. But even the severity of this condition is still not fully perceived by health and fitness professionals. To understand the seriousness of ‘muscle wasting’ in people who exercise, one must have a basic understanding of body composition. Body mass is primarily made up of (a) fat mass and (b) fat-free mass.

The fat-free mass (FFM) constitutes the muscle, mineral and water content. FFM determines our ability to burn calories even at rest and this can be understood with the Katch-McArdle formula;
Basal metabolic rate (BMR) = 370 + (21.6 x FFM)

Simply put, the loss of FFM has been referred to as “loss of muscle.” If one can clearly understand the Katch-McArdles formula, one can also realize that the loss of FFM can decrease our ability to burn calories even at rest. In fact, athletes, regardless of fitness goals, are supposed to improve their BMR to stay fit and healthy by either maintaining their current FFM or improving their FFM to control their body fat percentage. But many people who exercise (especially people who are aiming for weight loss) tend to lose FFM due to various reasons as listed below;

1. Overtraining without adequate recovery
2. Very low calorie diet (VLCD) with macro and micronutrient deficiencies
3. Chronic dehydration
4. Usually due to a combination of overtraining, inadequate nutrition, and dehydration

Although some health and fitness professionals are aware of these ‘muscle wasting’ reasons, they need to know something important in order to give proper advice to their clientele and take the countermeasures, i.e. muscle wasting can be a combined result of various vital organs of the body.

How dysfunction of various vital body systems can lead to muscle loss (ML)? Look at some medical data.

1. ML is associated with gastrointestinal disorders (reduced nutrient absorption).
2. Nerve damage or dysfunction can lead to ML.
3. ML can occur due to the inability of the liver to metabolize proteins.
4. Low testosterone is associated with infertility and ML.
5. Disorders in the endocrine (hormonal) system can lead to loss of muscle mass or altered state of muscle function.

Therefore, ‘muscle loss’ can be the combined result of dysfunction of several organs and systems of the body, at the same time, also as a consequence of overtraining and malnutrition. This also indicates that health and fitness professionals cannot underestimate “muscle loss” if they find it through body composition analysis (BCA) of their clientele. Since health and fitness professionals cannot draw conclusions from the BCA report alone, the best indicator of FFM retention may be the ‘test of strength’. At least periodically compare the 1-rep max values ​​of any of the three major muscle groups, to ensure maintenance or gain in FFM.

Solutions to prevent ‘loss of muscle mass’:

1. Health and fitness professionals must perform health examinations and fitness tests on their clients as accurately and lawfully as possible.
2. Health-Fitness professionals should encourage their clients to undergo regular fitness reviews (at least once every 60 days).
3. Health-Fitness professionals must develop their expertise to diagnose overtraining syndrome. They must also explain to their clientele the possibilities and dangers of overtraining in the early stages of training itself.
4. Health-Fitness professionals can also seek the help of Physicians to intervene ‘state of loss of muscle mass’ or ‘overtraining syndrome’, if found in their clients.
5. Health-Fitness professionals must develop expertise to avoid overtraining by prescribing appropriate exercise programs (Periodization) with a gradual approach towards long-term fitness goals.
6. Health-Fitness professionals, instead of focusing on a single fitness goal (such as weight loss, hypertrophy, etc.), help their clientele to obtain (a) Ideal body composition (b) Posture (c) Flexibility (d) Strength (e) Cardiorespiratory resistance.

‘Muscle loss’ can take place not only from a sedentary lifestyle and aging, but also from overtraining. Overtraining not compensated by proper nutrition and rest can be detrimental to health or even fatal. Health and fitness professionals can work very seriously on these six solutions, keeping in mind the possibilities of exercise-induced sarcopenia.