19:16 PM

Reasons You're Losing Muscle

AskMen.com reports on the causes for muscle loss and methods for prevention according to HSS exercise physiologist Kelyssa Hall, CSCS, CES.

Hall explained sarcopenia (or the loss of muscle mass associated with age) is a main contributor to musculoskeletal deficits. Physical inactivity, poor nutrition and genetics or medical conditions are also contributing factors. Other fitness and lifestyle habits might also be playing a role, cited Hall.

Regular strength training, either with your body weight or actual weights, is important when it comes to building muscle mass, but balance is key. “Training too much or too hard with little rest and recovery can lead to overstressed and overworked muscles and joints,” said Hall. She shared that this can not only result in muscle soreness and fatigue that impact performance, but could result in injury which will limit further muscle-strengthening pursuits altogether.

Hall also recommended spreading cardio out over several days in the week, rather than focusing on completing hours of cardio each day, which is more likely to lead to muscle loss. As can poor technique and form during a workout. “If you are recruiting the wrong musculature for an exercise, you could be deactivating the correct muscles. This can lead to imbalances in the muscles and in the joints, causing underuse in some and improper use in others,” noted Hall. In addition, putting too much focus on diet and weight loss and not getting enough sleep can play a role, she noted.

Hall advised to stay active, hydrate, and to get proper rest. Meeting the daily recommended dose of protein and maintaining a healthy balance of workouts throughout the week are key in preventing muscle loss.

Read the full article at Askmen.com.