Mixed
Resistance training (RT) is the most effective intervention to prevent, mitigate, and recover from disuse-induced skeletal muscle atrophy in older adults, particularly when combined with adequate protein intake.
To protect your muscles as you age, especially if you have to be inactive for any reason (like surgery or illness), you must do resistance training. Aim for at least two days a week. You don't need heavy weights; resistance bands or bodyweight exercises work well. Focus on doing 1-3 sets of 6-12 repetitions with good effort, and make sure you eat enough protein. This is the best way to keep your strength and independence.
Resistance training (RT) is a potent anabolic stimulus that can robustly stimulate muscle protein synthesis and mitigate muscle losses in older adults when implemented before, during and following unloading.
Why this rating
Based on a comprehensive review of multiple studies, including clinical trials and preclinical models, cited extensively.
Source
Mitigating disuse‐induced skeletal muscle atrophy in ageing: Resistance exercise as a critical countermeasure
James McKendry et al. · Experimental Physiology · 2024
DOI 10.1113/ep091937
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