This paper succinctly highlights some of the major benefits of increased muscle mass, and the importance of resistance training for all populations in order to obtain these benefits. Muscle plays a central role in whole-body protein metabolism by serving as the principal reservoir for amino acids to maintain protein synthesis in vital tissues and organs in the absence of amino acid absorption from the gut and by providing hepatic gluconeogenic precursors. Furthermore, altered muscle metabolism plays a key role in the genesis, and therefore the prevention, of many common pathologic conditions and chronic diseases. The literature contains a comprehensive body of evidence that demonstrably proves the importance of increased muscle mass and strength in disease prevention, improved quality of life, and prolonged independence. Yet healthcare professionals continue to neglect advising patients on the importance of both higher dietary protein intake and resistance training. Conversely, healthcare professionals continue to make less beneficial, and perhaps even adverse, recommendations, such as aerobic training, which, unlike resistance training, has little direct relation to health outcomes. There is little debate regarding the beneficial effects of exercise on muscle, whether it be to maintain or attempt to restore muscle mass and function. The most practical issue from a public health standpoint is motivation. In that light, it is important to identify the minimal exercise regimen to achieve desired results, including maximizing the interactive effects between nutritional intake and exercise on muscle protein synthesis. Furthermore, the desired result should be identified in terms of outcomes on muscle mass, strength, and metabolic function, as opposed to traditional measures of exercise training, such as the maximal oxygen consumption, which have little direct relation to health outcomes. The effects of greater muscle mass are numerous and always beneficial (especially in pathological states): The ability of net muscle protein breakdown to maintain plasma amino acid concentrations is remarkable, provided adequate muscle mass is available. For example, obese individuals (with increased muscle mass) were able to maintain normal concentrations of plasma amino acids after ≥60 d of fasting (6). In contrast, depletion of muscle mass is incompatible with life. [S]timulation of hepatic gluconeogenesis in stressed states further increases the demand for amino acids. Net breakdown of muscle protein is stimulated to provide abundant amino acids to meet these increased demands. This response is not readily reversed, even by aggressive nutritional support. Not surprisingly, individuals with limited reserves of muscle mass respond poorly to stress. For example, survival from severe burn injury is lowest in individuals with reduced lean body mass. Loss of muscle mass is also known to be detrimental to survival from cancer. For example, in patients with lung cancer receiving radiation therapy, the amount of body protein (measured by in vivo neutron-activation analysis) predicted recurrence. In those in whom body protein decreased, recurrence and, ultimately, survival was worse than in patients who were able to maintain or increase muscle mass. Whereas muscle mass plays a key role in recovery from critical illness or severe trauma, muscle strength and function is central to the recovery process. The extent and duration of the debilitation resulting from critical illness is dramatic; 50% of women older than 65 y who break a hip in a fall never walk again. Furthermore, changes in bone mass and muscle strength track together over the life span. Although it is debatable whether it is muscle strength or simply muscle mass that is important in determining bone strength and mass, it is significant that skeletal muscle mass was correlated positively with bone mineral content and bone mineral density in MINOS (Mediterranean Intensive Oxidant Study), a prospective study of osteoporosis and its determinants in men. Men with the least skeletal muscle mass also had increased risks of falls due to impaired static and dynamic balance, presumably at least in part because of a decrease in muscle strength. Thus, maintenance of adequate bone strength and density with aging is highly dependent on the maintenance of adequate muscle mass and function. Barbell Therapy has previously referenced papers that establish the importance of resistance training (and its effects) in improving health and preventing or managing illness. This paper once again highlights the benefits of increased muscle mass and strength and offers strategies to maintain or increase muscle mass. The single best method to increase muscle mass is through resistance training that uses the most amount of muscle mass through the greatest range of motion. To achieve this, basic barbell movements, such as the squat, bench press, overhead press, and deadlift, are the primary lifts that should be performed in a systematic and targeted program. When used in conjunction with a proper diet and adequate rest, you will most optimally obtain increases in muscle mass and all the associated benefits.
Posted on: Wed, 24 Dec 2014 10:48:10 +0000