Hormonal
Performing low-load resistance exercise (30% 1RM) to volitional fatigue during periods of physical inactivity preserves type II muscle fiber cross-sectional area and satellite cell content in older adults.
If you are older and forced to be inactive (e.g., due to injury or illness), do not stop exercising. Perform resistance exercises with light weights (about 30% of your max) until you are completely exhausted. Do this three times a week. This will help you keep your muscle size and health, especially in your fast-twitch muscle fibers, which are most likely to shrink when you stop moving.
Minimal LLRE during a period of decreased physical activity is associated with greater muscle fibre CSA, SC content, and capillarization. These results support the use of LLRE as an effective countermeasure to inactivity-induced alterations in muscle morphology with age.
Why this rating
Small sample size (N=14 for the intervention group, N=7 for controls) and short duration (14 days).
Source
Low‐load resistance exercise during inactivity is associated with greater fibre area and satellite cell expression in older skeletal muscle
Daniel R. Moore et al. · Journal of Cachexia Sarcopenia and Muscle · 2018
DOI 10.1002/jcsm.12306
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