Can you regain muscle and function… at 90? 100? [Study 266]
Physionic
Feb 14, 2024
Mindsip insights from this episode:
Reverse muscle loss to combat aging in your 80s and 90s
Your body, even in your 80s and 90s, is still capable of recovering muscle size and strength, potentially reversing some of the biological mechanisms of aging.
Ensure mitochondrial function to support muscle growth
Muscle growth is a highly energy-expensive process that is hindered by mitochondrial dysfunction, which reduces the availability of essential ATP and GTP energy molecules.
Understand denervation to address muscle activation decline
With extreme age, the motor unit can disengage as the neuron pulls away from the muscle cell, a process called denervation, which weakens muscle activation.
Preserve muscle stem cells to combat aging effects
The population of satellite cells, which are stem cells that sit on and fuse into muscle to help it grow and repair, diminishes with age.
Achieve muscle growth at any age with resistance training
A study showed that people in their 90s can experience a similar percentage of muscle growth from resistance training as people 15 to 20 years younger.
Regain decades of strength through 12 weeks of training
After 12 weeks of training, a 90-year-old group improved their leg strength to a level that was equivalent to what a 60-70 year-old group had achieved after six weeks.
Recognize limitations of resistance training on spinal muscle size
While resistance training improved strength and size in the limbs, the study found that spinal muscle size did not improve appreciably in either age group.
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