What is "sarcopenia"?

Sarcopenia simply refers to the progressive loss of muscle mass and reduction of muscle function (muscle strength and physiological activity), which may lead to increased incidence of disease, reduced quality of life, and even death.

Nowadays, urbanites’ time for activities is constantly decreasing, especially during this year’s epidemic, which has greatly reduced their desire to exercise and train. Sarcopenia is mainly caused by aging, but it can also be caused by reduced mobility, bed rest, disability, organ failure caused by disease, cancer, endocrine disease, inadequate intake and malabsorption due to malnutrition. . . Sarcopenia is caused by other reasons. Some studies have pointed out that sarcopenia has a younger trend, with muscle mass and strength beginning to decrease starting from the age of 30.

Muscle mass decreases by 1% every decade by age 30
Thigh muscle strength decreases by 5-10% every decade

Muscle mass decreases by 8% every decade by age 40
Thigh muscle strength decreases by 10-15% every decade

Muscle mass decreases by 15% every decade by age 70
Thigh muscle strength decreases by 25-40% every decade

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How to screen or diagnose sarcopenia
The diagnostic criteria for sarcopenia are loss of muscle mass plus either reduced muscle strength or impaired mobility.
Currently, there are three main screening items for sarcopenia: muscle mass measurement, grip strength test, and physical function performance assessment.

• Muscle mass measurement: Evaluate the body's muscle mass through dual-energy X-ray absorptiometry or bioimpedance measurement analysis.
• Grip strength test: Use a grip strength tester to measure hand grip strength to determine muscle strength.
• Mobility: Based on calculating walking speed and using the Short Form Physiological Performance Assessment Scale, if the walking speed of elderly people over 65 years old is less than 0.8 meters per second, the possibility of sarcopenia needs to be further investigated.

• Frequency of exercise 2-4 times per week
• Intensity is medium or above
• Exercise time is more than 30 minutes
• Must have weight training

example:
1. Manual muscle training
Use weight training to improve muscle mass and strength and combat the deterioration of muscle strength every year
The simplest method can be to use freehand muscle strength training, using your own body weight as the load to make the muscles exert force, such as push-ups, sit-ups, squats or lunges, which are easy to operate and do not require special auxiliary tools.

2. Simple auxiliary tool: elastic band
During the execution of the movement, the elastic band will increase the load on the muscles due to changes in length, increasing the trainer's ability to exert or resist force.

3. Free weights
The most effective method is to use dumbbells, barbells, kettlebells and fixed mechanical training equipment. Resistance training is the activity of muscle tissue against resistance. The basic training principles should include the principle of overload, the principle of progressive resistance, the principle of arrangement of movements, and the principle of specificity of effects.

author
Jacky Tam
EXOS Sports Performance Expert
Performance Specialist
Hong Kong professional athlete strength and conditioning coach