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After 30, your muscle mass dwindles some 3-8 percent each decade. Once you hit 60, these losses accelerate even more quickly. The consequences are far more serious than a change in your appearance. Declining muscle mass doesn't simply mean your shoulders are less toned or that you can't achieve the same results in sports that you did as a teenager. These muscle changes have implications that are much bigger than your new pant size. The effects are serious and far-reaching. They determine how healthy and active you'll remain for the rest of your life.
Decreased muscle mass means you'll burn far fewer calories. If you take in the same amount that you did when you were younger, you'll start accumulating body fat. Your muscles require a lot of calories to maintain: Think of them as a bunch of high-strung, active family members visiting your home. They're always up, moving around. As a result, they're hungry and require a lot of food.
Imagine that these demanding visitors gradually leave, one by one, and the remaining folks start lying on the couch. This is like your muscles becoming smaller and weaker. These relaxed visitors don't need as much food, but you keep buying the same amount of groceries that you bought when you had a big group of active guests. This is like eating the same amount of calories you did when you had more muscle. Gradually, your cupboards and refrigerator overflow with unused food. This is like storing up fat from those unnecessary calories.
Even if your body weight stays the same, less of your weight is from muscle and more is from fat. That's because calories are stored (as fat) when there is less muscle to burn them. More fat equals less calorie-burning muscle. Internally, the extra fat increases your risk of diabetes, stroke and some cancers. Externally, your body shape changes as muscle morphs to fat. This means bigger jeans and fewer fitted tops.
Also, the strength of your muscles is related to the strength of your bones. Women are likely more focused on keeping their bones dense and strong than on maintaining their muscles, because the medical establishment, society and the media have put more focus on preventing osteoporosis. However, when your muscles are weak, your bones are more likely to be weak. Exercise that helps your muscles helps your bones, too.
Declining muscle mass and strength also mean you'll be less likely to get around in your later years. Being able to move freely is a crucial component of healthy aging. Whether it's continuing your workout schedule at the gym, carrying groceries, cleaning your home, getting in and out of a chair or stepping in and out of your shower, your ability to do these activities helps determine your independence.
Finally, shrinking muscles may grow less responsive to insulin. Your muscles are avid consumers of glucose, or blood sugar, but they need to use the hormone insulin so the blood sugar can enter their cells. When they become insulin resistant, the sugar can't enter. This puts you at greater risk for Type 2 diabetes, which in turn raises your risk of heart disease, stroke and, perhaps, Alzheimer's.
Maintaining Muscle
So, maintaining your muscles isn't just an exercise in vanity. It's about staying fit, vital, independent and free of disease. Best of all, you have a lot of control over your muscle mass and strength -- more than you realize. Experts have seen that declining muscle isn't just an unpreventable fact of aging. In large part it's due to lack of use. Still, even people in their 90s can show impressive strength gains with exercise. Most women -- whether young, boomers or seniors -- are in a prime position to prevent the serious consequences of muscle loss.
As you age, a number of changes occur in your skeletal muscles, which are the ones that move your arms, your legs and the rest of your body. You lose muscle mass -- you simply have less of the stuff. Your nervous system becomes less efficient at prompting your muscles to move. Fat and connective tissue start developing within your muscles, leaving less muscle tissue to contract to move your body.
However, it's worth repeating: Although hormonal processes cause some muscle changes over the course of your life, shrinking muscle mass and decreasing strength aren't caused by age alone. Here are some of the factors that contribute to declining muscles as you venture into your later years.
Lack of use. Your body is designed to move and lack of movement is a significant factor in muscle decline. Studies have shown that even young people's muscle mass and strength quickly deteriorate when they're confined to bed rest. And research has found that older men and women who are less active have less muscle mass and more disability. Conversely, training programs of just a few months in duration have been shown to significantly increase older people's strength. Even frail people who've already passed their 90th birthday can add muscle mass and strength. And if you can improve your muscles' capability deep into your 90s, there's no excuse for slacking off now whether you're 30-, 50- or 70-something!
Insufficient protein. The current RDA (Recommended Daily Allowance) for protein -- the amount that people are supposed to get each day -- is 0.8 grams per kilogram of body weight for adults. So if you weigh 130 pounds (59 kilograms), you need 47 grams of protein daily. I recommend that 30 percent of your daily calories come from lean protein (with 45 percent from complex carbs and 25 percent from good fats). This is a little higher than the RDA, but you will be exercising and building muscle as a part of the "Biggest Loser" plan.
Experts are discovering that many older people aren't getting enough protein in their diets and that the 0.8 grams per kilogram recommendation may not be enough in the first place. Whether or not your goal is weight loss, if you're trying to build muscle (and burn fat), it's crucial that your protein needs are being met. Individual protein recommendations vary per person, depending on weight and body composition. If you have any health conditions, such as kidney disease, that may affect your protein requirements, consult with your medical provider to determine your personal protein requirement.
Hormonal changes. Women -- if you're on hormone replacement therapy (HRT), you've probably learned firsthand that extra estrogen can cause a weight gain in fat, not muscle. Discuss the estrogen and progesterone balance of your HRT with your doctor and be sure to stay on top of your exercise routine, even if that means consulting a personal trainer to get you started.
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30歲以後，你的肌肉以每十年約3-8%的速度減少。而一旦你到了60歲sui，肌ji肉rou會hui減jian少shao的de更geng快kuai。其qi後hou果guo遠yuan比bi容rong貌mao上shang發fa生sheng的de變bian化hua要yao更geng嚴yan重zhong。肌ji肉rou減jian少shao不bu僅jin僅jin表biao示shi你ni的de肩jian膀pang變bian低di，或huo你ni無wu法fa再zai取qu得de少shao年nian時shi的de運yun動dong成cheng績ji。這zhe些xie肌ji肉rou變bian化hua所suo暗an含han的de意yi義yi比bi你ni新xin買mai的de褲ku子zi還hai要yao大da的de多duo，其qi影ying響xiang可ke以yi說shuo是shi深shen遠yuan的de，他ta們men決jue定ding了le你ni餘yu生sheng的de健jian康kang水shui平ping和he活huo躍yue程cheng度du。
肌(ji)肉(rou)減(jian)少(shao)意(yi)味(wei)著(zhe)你(ni)身(shen)體(ti)消(xiao)耗(hao)卡(ka)路(lu)裏(li)的(de)能(neng)力(li)大(da)大(da)降(jiang)低(di)。如(ru)果(guo)你(ni)還(hai)像(xiang)早(zao)年(nian)一(yi)樣(yang)攝(she)入(ru)等(deng)量(liang)的(de)卡(ka)路(lu)裏(li)，那(na)麼(me)你(ni)的(de)身(shen)體(ti)將(jiang)會(hui)出(chu)現(xian)脂(zhi)肪(fang)堆(dui)積(ji)。肌(ji)肉(rou)鍛(duan)煉(lian)需(xu)要(yao)大(da)量(liang)的(de)卡(ka)路(lu)裏(li)：就像有一大幫情緒高漲、熱情活躍的親戚來拜訪你，他們總是上竄下跳，四處亂跑。最後，他們肚子餓了，需要很多食物。
想像這些需要食物的客人一個接一個地離開，剩下的人於是躺在沙發上。這就好比你的肌肉變少、變bian軟ruan。這zhe些xie愜qie意yi的de客ke人ren們men並bing不bu需xu要yao那na麼me多duo食shi物wu，但dan你ni仍reng然ran按an照zhao一yi大da幫bang人ren的de份fen，買mai了le很hen多duo吃chi的de。這zhe就jiu好hao比bi你ni像xiang肌ji肉rou變bian少shao前qian一yi樣yang攝she入ru等deng量liang的de卡ka路lu裏li。慢man慢man地di，你ni家jia的de碗wan廚chu和he冰bing箱xiang裏li都dou塞sai滿man了le沒mei用yong完wan的de食shi物wu。這zhe就jiu好hao比bi這zhe些xie多duo餘yu的de卡ka路lu裏li堆dui積ji成cheng了le脂zhi肪fang。
盡(jin)管(guan)你(ni)的(de)體(ti)重(zhong)沒(mei)變(bian)，但(dan)是(shi)你(ni)體(ti)重(zhong)中(zhong)肌(ji)肉(rou)所(suo)占(zhan)比(bi)例(li)變(bian)小(xiao)，而(er)脂(zhi)肪(fang)所(suo)占(zhan)比(bi)例(li)變(bian)大(da)。這(zhe)是(shi)因(yin)為(wei)沒(mei)有(you)足(zu)夠(gou)的(de)肌(ji)肉(rou)，於(yu)是(shi)未(wei)消(xiao)耗(hao)掉(diao)的(de)卡(ka)路(lu)裏(li)堆(dui)積(ji)成(cheng)了(le)脂(zhi)肪(fang)。
同時，肌力還關係到骨骼強度。相比鍛煉肌肉，女性更在意保持正常的骨密度和強度，因為醫療機構、shehuihemeitijijingjianggengduodemuguangjujiaozaiyufangguzhishusongzhengshang。danshi，dangnidejiroubianruan，gugegengrongyibianruo。naxieqianghuajiroudelianxi，duizengqianggugeyeyoubangzhu。
變(bian)少(shao)的(de)肌(ji)肉(rou)和(he)退(tui)化(hua)的(de)肌(ji)力(li)，還(hai)表(biao)示(shi)你(ni)在(zai)晚(wan)年(nian)會(hui)出(chu)現(xian)行(xing)動(dong)不(bu)便(bian)的(de)情(qing)況(kuang)。能(neng)夠(gou)行(xing)動(dong)自(zi)如(ru)，是(shi)健(jian)康(kang)老(lao)年(nian)生(sheng)活(huo)的(de)關(guan)鍵(jian)之(zhi)一(yi)。無(wu)論(lun)是(shi)能(neng)夠(gou)繼(ji)續(xu)執(zhi)行(xing)健(jian)身(shen)房(fang)練(lian)習(xi)計(ji)劃(hua)、搬運雜物、清潔房子、起立、坐下，還是能夠靈活地進出浴室，這些都有助於你實現獨立生活。
最zui後hou，變bian少shao的de肌ji肉rou對dui胰yi島dao素su的de反fan應ying會hui變bian得de更geng遲chi鈍dun。肌ji肉rou組zu織zhi需xu要yao消xiao耗hao大da量liang的de葡pu萄tao糖tang或huo血xue糖tang，但dan這zhe一yi過guo程cheng需xu要yao荷he爾er蒙meng胰yi島dao素su的de參can與yu，這zhe樣yang一yi來lai血xue糖tang就jiu會hui進jin入ru細xi胞bao。當dang肌ji肉rou對dui胰yi島dao素su反fan應ying敏min感gan時shi，糖tang份fen則ze不bu會hui進jin入ru細xi胞bao。在zai這zhe種zhong情qing況kuang下xia，你ni患huan上shang2型糖尿病的風險較高，患心髒病、中風，又或者是阿爾茨海默病(老年癡呆症）的風險也會隨之上升。
鍛煉肌肉
因此，肌肉鍛煉絕不僅僅是一項徒勞的練習。它能夠讓我們的身體保持健康、活huo力li和he獨du力li性xing，並bing使shi我wo們men遠yuan離li疾ji病bing。最zui重zhong要yao的de是shi，你ni對dui自zi身shen肌ji肉rou和he肌ji力li的de控kong製zhi能neng力li，將jiang比bi你ni能neng想xiang像xiang到dao的de更geng好hao。專zhuan家jia們men己ji經jing意yi識shi到dao，肌ji肉rou減jian少shao不bu僅jin僅jin是shi老lao年nian化hua過guo程cheng中zhong無wu法fa抗kang拒ju的de事shi實shi，還hai在zai很hen大da程cheng度du上shang是shi由you於yu缺que乏fa鍛duan煉lian引yin起qi的de。通tong過guo練lian習xi，有you些xie人ren，甚shen至zhi到dao了le90多歲，還能夠表現出驚人的肌肉力量。而絕大多數的女性，無論年輕、成熟或年長，都比其它人群更需要預防肌肉減少所引起的嚴重後果。
當你上了年紀，那些手臂、腿部和身體其它部分動作所需的骨骼肌肉會發生一係列變化。肌肉變少；神經係統在刺激肌肉動作時，變的更遲鈍；肌肉內開始出現脂肪和結締組織；身體動作能用到的肌肉變少。
然而，值得重申的是：盡管激素水平會導致肌肉發生變化, 但是年紀變大並不是引起肌肉減少和肌力退化的惟一原因。以下是人體步入老年後，一些引發肌肉變少的因素。
缺乏鍛煉 womendeshentishixuyaoyundongde，erquefayundongshidaozhijiroubianshaodeyigezhongyaoyuanyin。yanjiugongzuojijingbiaoming，qingnianrenchangqiwochuangxiuxihou，qijirouliangxunsujianshao，jilishuipingjisuxiajiang。yanjiuyefaxian，naxieshanglenianji、且qie運yun動dong較jiao少shao的de男nan性xing和he女nv性xing人ren群qun，肌ji肉rou量liang更geng少shao，更geng易yi出chu現xian行xing動dong不bu便bian。相xiang反fan地di，短duan短duan幾ji個ge月yue的de訓xun練lian活huo動dong，能neng顯xian著zhu增zeng強qiang老lao年nian人ren的de身shen體ti強qiang度du。即ji使shi是shi剛gang剛gang度du過guo90歲生日的老弱人群，也能有辦法增加他們身體的肌肉數量和肌力水平。如果你在90多歲的時候還能鍛煉身體，改進肌肉的力量，那麼，無論你現在是30多，還是50多，甚至是70多，都沒有理由懈怠！
缺乏蛋白質 目前，蛋白質日攝入量-- 即人體每天所需量（RDA) -- 規定為0.8克每千克成人體重。因此，如果你的體重是130磅（59公斤），那麼你每天所需的蛋白質為47克。我建議人體每天有30%的卡路裏從無脂肪蛋白質中攝取（剩下45%自複合碳、25%自優質脂肪）。 這個量比日攝入值略高，但是你可以加入“超級減肥王”計劃，鍛煉並增強肌肉。
目前，專家們發現，在許多老年人的日常飲食中，蛋白質攝入量不足，且原先成人體重0.8克/千克的標準可能低了。無論如何，我們的目標是減肥。如果你正在努力練出肌肉（和燃燒脂肪），namesheruzuliangdedanbaizhijiuhenguanjian。youyushoudaotizhongheshentichengfendeyingxiang，getidanbaizhidejianyisheruliangyinreneryi。ruguoniyourenhejiankangwenti，rushenbing，namenisuoxudedanbaizhisherulianghuishouciyingxiang，jutidesheruliangkeyixiangyishengjinxingzixun。
激素變化 女性-- 如果你正在接受激素替代治療（HRT），你可能首先己經知道的是，過量的雌激素會導致脂肪量增加，而不是肌肉。與你的醫生共同檢查激素替代治療（HRT)中，雌激素和黃體酮的均衡情況，以確保可以開始實施練習計劃，即使這意味著你需要向私人教練進行谘詢。
