The lifestyle choices you make today will have a profound effect on how you feel in the future. One serious problem confronting many sedentary Americans over age 30 is the loss of muscle mass. Fortunately, it’s straightforward to address this problem in a safe, highly effective way.
Age-Related Loss of Muscle Mass Begins Early. Sedentary people can expect to lose 3% to 5% of their lean muscle per decade after turning 30. On average, most will lose 30% of their muscle mass during their lives. The consequences are severe, including loss of mobility and power, and an increased likelihood of excess fat gain.
Fast-Twitch Muscle Size is What You're Losing
Most of the muscle that atrophies as you age is the “type II” variety, commonly known as fast-twitch muscle fiber. As the name implies, fast-twitch muscle is what you use for quick, powerful movements. Examples include jumping, sprinting, lifting, and throwing a ball. Fast-twitch muscle is also what you rely on to prevent a trip from turning into a bad fall. This is called reactive balance. Loss of reactive balance can be fatal for seniors suffering from sarcopenia, the medical term for age-related muscle loss.
It's Never Too Late to Counter Muscle Mass Loss
The good news is you can fight back against age-related muscle loss, even if you're getting a late start. "Older men can indeed increase muscle mass lost as a consequence of aging," says Dr. Thomas W. Storer, director of the Exercise Physiology and Physical Performance Laboratory at Brigham and Women's Hospital. "It takes work, dedication, and a plan, but it is never too late to rebuild muscle and maintain it."
An Optimal Answer: Resistance Band Training
Resistance exercise has been proven to increase the size of both slow-twitch and fast-twitch muscle fibers. For those new to strength and conditioning exercise, lifting weights — especially for those who are older — can seem risky. Science has shown that training with resistance bands is a highly-effective approach to muscle gain.
As Tom Brady says, "For years I've used resistance bands almost exclusively. The difference is profound. My muscles are more balanced and functional, especially for the movements I need to perform as an NFL quarterback."Training Fast-Twitch Muscles Safely Because of the low-load nature of resistance band training, exercise with bands is ideal for newcomers of all ages. You can execute movements quickly and safely, helping to stimulate adaptations in the fast-twitch muscles and fight the impact of aging.
Don't Overlook Smart Supplementation
A useful complement to resistance training is ensuring you're not deficient in critical vitamins like vitamin D. Vitamin D deficiency has been correlated with muscle weakness and bone loss in the aging population. In addition to your resistance band workouts, make sure your vitamin D intake is sufficient.
A Comprehensive Approach
Resistance band training is a significant first step toward gaining all the benefits of the TB12 Method. "Bands condition you aerobically while complementing your pliability," says Tom Brady. "By targeting accelerating and decelerating muscle groups at the same time without overload, they also mirror your body's normal, everyday functional movements. Together with pliability, they create a balanced approach to staying healthy over a long period of time."
Get Started Now: Full Body Speed Workout
Want to sample a muscle- and power-building workout? All you need is one 25 minutes, a TB12 Long Looped Band and some space to move. Check out this video to get started!