Adherence
High-intensity resistance training (HI-RT) combined with moderate protein supplementation significantly reverses sarcopenia (increases skeletal muscle mass and strength) in older men with osteosarcopenia, whereas protein supplementation alone is insufficient to maintain muscle mass and function.
If you are an older man with low muscle mass and weak bones, doing just one set of resistance exercises twice a week, pushing close to your limit, is highly effective. You must combine this with adequate protein (up to 1.5g per kg of body weight) and Vitamin D. Simply taking protein without exercising will not stop muscle loss. This approach is safe, supervised, and efficient, requiring only about 50 minutes per session.
The results clearly confirm the favorable effects of HI-RT on sarcopenia. We conclude that HI-RT is a feasible, highly efficient and safe training modality for combating sarcopenia, also in the elderly.
Why this rating
Randomized controlled trial with a relatively small sample size (n=43) but rigorous blinding of outcome assessors and intention-to-treat analysis.
Source
<p>The Favorable Effects of a High-Intensity Resistance Training on Sarcopenia in Older Community-Dwelling Men with Osteosarcopenia: The Randomized Controlled FrOST Study</p>
Theresa Lichtenberg et al. · Clinical Interventions in Aging · 2019
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