sarcopenia
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| sarcopenia [2025/11/08 22:11] – [Prevention] gary1 | sarcopenia [2025/11/10 22:56] (current) – [Prevention] gary1 | ||
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| * exercise programs should include progressive weight training, with up to 10 exercises targeting major muscle groups and 8–12 repetitions per exercise. | * exercise programs should include progressive weight training, with up to 10 exercises targeting major muscle groups and 8–12 repetitions per exercise. | ||
| * both high- and low-frequency resistance training can effectively improve skeletal muscle mass, muscle strength, and quality in older females with sarcopenia | * both high- and low-frequency resistance training can effectively improve skeletal muscle mass, muscle strength, and quality in older females with sarcopenia | ||
| + | ***leucine supplements** | ||
| + | * leucine, in combination with resistance training, has been found to improve muscle function and reduce muscle loss in elderly patients with sarcopenia. Due to age-related anabolic resistance, older people require approximately twice as much dietary leucine as young adults to achieve similar increases in muscle protein synthesis(([[https:// | ||
| + | ***β-hydroxy-β-methylbutyrate** | ||
| + | * β-hydroxy-β-methylbutyrate is a leucine metabolite that the International Society of Sports Medicine has endorsed as a safe dietary supplement across various populations, | ||
| + | * **magnesium** | ||
| + | * magnesium supplements in healthy elderly women have been found to improve physical performance and conserve skeletal muscle mass and strength. Magnesium supplements can significantly increase the abundance of beneficial bacteria in the gut (([[https:// | ||
sarcopenia.txt · Last modified: 2025/11/10 22:56 by gary1