Resistance Exercise to Prevent and Manage Sarcopenia and Dynapenia

Abstract

For well over twenty centuries the muscle wasting (sarcopenia) and weakness (dynapenia) that occurs with old age has been a predominant concern of mankind. Exercise has long been suggested as a treatment to combat sarcopenia and dynapenia, as it exerts effects on both the nervous and muscular systems that are critical to positive physiological and functional adaptations (e.g., enhanced muscle strength). For more than two decades scientists have recognized the profound role that progressive resistance exercise training can have on increasing muscle strength, muscle size and functional capacity in older adults. In this review article we discuss how resistance exercise training can be used in the management and prevention of sarcopenia and dynapenia. We first provide an overview of the evidence for this notion and highlight certain critical factors— namely exercise intensity, volume and progression— that are key to optimizing the resistance exercise prescription. We then highlight how many, if not most, of the commonly prescribed exercise programs for seniors are not the ‘best practices’, and subsequently present easy-to-read guidelines for a well-rounded resistance exercise training program designed for the management and prevention of sarcopenia and dynapenia, including example training programs for the beginner through the advanced senior resistance exerciser. These guidelines have been written for the academician as well as the student and health care provider across a variety of disciplines, including those in the long term care industry, such as wellness instructors or activity directors.

Comparative Analysis on the Effects of Sarcopenia following Primary Total Knee Arthroplasty: A Retrospective Matched-Control Analysis

“…4 Additionally, resistance training has consistently been demonstrated to help prevent or manage sarcopenia in the elderly. 19 Reported prevalence of sarcopenia in patients undergoing orthopaedic surgery appears to be even higher than the general population. 20 The implications of sarcopenia on patients undergoing general surgical procedures is well documented, yet there is paucity in the current literature regarding the impact of sarcopenia on orthopaedic outcomes.…”

Are Canadian protein and physical activity guidelines optimal for sarcopenia prevention in older adults?

“…Interestingly, although the mechanical and metabolic processes involved with muscle mass, strength, and physical function improvement are not similar, RET can impact all these factors (American College of Sports Medicine 2009), making it a unique approach to prevent the age-related decline in physical function. Therefore, RET is crucial for the prevention of sarcopenia (Law et al 2016;Ziaaldini et al 2017).…”

“…Several studies assessing the effects of RET on older adults have been summarized in recent systematic reviews and meta-analysis Latham 2009, 2011;Peterson et al 2010Peterson et al , 2011Valenzuela 2012;Raymond et al 2013;Silva et al 2014;Van Abbema et al 2015;Law et al 2016;Straight et al 2016;Buch et al 2017;Papa et al 2017). The largest recently conducted meta-analysis on the effects of progressive RET on older adults' physical function included 1 Supplementary data are available with the article through the journal Web site at http://nrcresearchpress.com/doi/suppl/10.1139/apnm-2018-0141.…”

The health and performance benefits of the squat, deadlift, and bench press

“…The conventional deadlift involves movement patterns (hip hinge) which occur in activities of daily living (lifting objects of the floor), involves a significant number of muscle groups in both the upper and lower body. 42 Also, the deadlift is routinely performed by athletes in both strength-based and non-strength based disciplines alike. During a deadlift, the lifter commences the lift in a squat position with the knees and hips flexed approximately 80-100 degrees.…”