Q. I've read with much interest your column regarding sarcopenia (age-related muscle loss). You mentioned doing 10 repetitions to build muscle mass. You also suggested targeting major muscle groups. Does that mean 10 reps for each group or is it possible to target all groups in one set of 10
reps? Is there a book you would recommend with the relevant information? - D.M.
A. I'd love to recommend my book How to Live Forever, Guaranteed*, diet programme and line of workout equipment (available in three easy payments of ... ) but the truth is you don't need any of that gimmickry.
Fitness books are written to sell copies, not disseminate facts.
What little we know for sure is that resistance training induces favourable changes at a tissue and cellular level: more actin-myosin chains (winches), more mitochondria (engines), stronger collagen fibres in tendons and ligaments (cables), and denser bones less prone to osteoporosis and fracture.
Weight training stresses the tissues and they respond by getting stronger and more metabolically active.
For the average person who over eats and under-exerts, having more muscle and less fat is a key goal.
Ten repetitions isn't a magic number, it's just that studies on non-weightlifters have shown that more sets and reps aren't any more effective at building muscle.
The take-home point is that reversing sarcopenia is not time-consuming, difficult or expensive.
A single set of 10 reps (using a weight heavy enough that you fail on the last rep) is sufficient.
It's not possible to hit all muscle groups in one set (nor would that be fun) so focus on one or two different big muscle group daily, take a brisk walk 30-60 minutes every day, and you have an achievable, efficient exercise regimen - big returns on a modest investment.
Again, the goal is not getting "ripped abs", but rather adding 10 or 20 years to your life by avoiding the ravages of obesity, diabetes and hypertension.
*Individual results may vary.
Gary Payinda MD is an emergency medicine consultant in Whangarei.
Have a science, health topic or question you'd like addressed? Email: drpayinda@gmail.com
(This column provides general information and is not a substitute for the medical advice of your personal doctor.)
Resistance training key to favourable changes
Q. I've read with much interest your column regarding sarcopenia (age-related muscle loss). You mentioned doing 10 repetitions to build muscle mass. You also suggested targeting major muscle groups. Does that mean 10 reps for each group or is it possible to target all groups in one set of 10
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