The Power of Exercise in Defying Muscle Ageing
Whether it be via the podcast or in this blog we’ve covered the normal curve of muscle mass decline as we age, known as sarcopenia. We’ve talked about the importance of strength training to help slow this natural decline. Now for the first time we may have conclusive evidence from a scientific study of the importance of strength and aerobic training.
Previous research suggested that an ageing caused an associated remodelling and loss of muscle motor units due to motor neuron death which contributes significantly to muscle weakness in old age. Basically we lose our neurological connections to the muscle which results in a form of remodelling to our detriment. For this study the researchers followed 34 masters sprinters (aged 40-85) over 10 years. Over the 10 year period there was a reduction in performance over a 60m sprint, but interestingly the research did not find any significant loss or changes to different type I or type II muscle fibres. The study challenges the paradigm that ageing is associated with motor unit remodelling, suggesting that long-term training may reduce and prevent such remodelling.
Regular exercise can have a significant impact on motor unit remodelling and muscle weakness in old age. Here are some ways in which regular exercise can influence these factors:
Motor Unit Remodelling: Regular exercise, especially strength training and endurance activities, can help preserve motor units and prevent age-related motor unit remodelling. Motor unit remodelling refers to changes in the size and organisation of motor units in muscles, which can occur with ageing. By engaging in consistent physical activity, individuals can maintain the integrity of motor units and potentially attenuate the remodelling process.
Reinnervation: Exercise may facilitate reinnervation of denervated muscle fibers, where new nerve connections are established with muscle fibres. Reinnervation plays a crucial role in maintaining muscle function and preventing muscle atrophy. Regular physical activity can promote the reinnervation process, leading to improved muscle performance and coordination.
Strength: Exercise, particularly resistance training, is known to increase muscle strength and mass. As individuals age, there is a natural decline in muscle mass and strength, known as sarcopenia. Regular exercise can help counteract this decline by stimulating muscle growth and enhancing muscle function. By maintaining muscle strength through exercise, older adults can reduce the risk of muscle weakness and functional limitations.
Functional Independence: By preserving muscle strength and motor unit integrity, regular exercise can support functional independence in older adults. Strong muscles and efficient motor units are essential for activities of daily living, mobility, and overall quality of life. Exercise can help older individuals maintain their physical capabilities and independence as they age.
In summary, regular exercise can positively influence motor unit remodelling and muscle weakness in old age by preserving muscle mass, strength, and function. By incorporating exercise into their routine, individuals can support healthy ageing, reduce the impact of age-related changes in muscle health, and enhance their overall physical well-being.
What does this mean for mid life athletes?
Midlife athletes can benefit from sustained training to potentially mitigate the effects of ageing on muscle health and strength.
The findings of this study suggest that this training should consist of strength and endurance training, to have a protective effect against age-related motor unit remodelling.
Engaging in consistent sprint training or maybe some plyometrics may help maintain muscle function and reduce the risk of age-related muscle weakness.
Longitudinal studies like this provide valuable insights into the effects of ageing on muscle health and the potential benefits of exercise in preserving muscle function over time.
In conclusion, the research paper highlights the importance of sustained training in mitigating age-related changes in muscle health and motor unit remodelling. For midlife athletes, incorporating regular exercise routines as outlined above can be beneficial in maintaining muscle strength and function as they age.