As you reach your 50s and beyond, your body composition changes and you carry more fat than you did when you were in your 20s or 30s. The common perception is that aging brings a conversion of muscle into fat. To live a healthy and active life beyond your 50s, it is essential that you understand the changes that occur in your body, the challenges they bring and how to combat them.
Definition
Muscle and fat are two distinctly different body tissues. Muscle cannot be converted into fat. Aging brings a loss of muscle tissue in a process called sarcopenia. A study by the Center for Excellence in Aging and Geriatric Health in Williamsburg, Virginia, which was published in the December 2004 issue of "Sports Medicine," concludes that the loss in muscle tissue begins around the age of 50 and becomes more dramatic beyond the age of 60. The loss of muscle slows down your metabolism and results in weight and fat gain.
As you reach your 50s and beyond, your body composition changes and you carry more fat than you did when you were in your 20s or 30s. The common perception is that aging brings a conversion of muscle into fat. To live a healthy and active life beyond your 50s, it is essential that you understand the changes that occur in your body, the challenges they bring and how to combat them.
Definition
Muscle and fat are two distinctly different body tissues. Muscle cannot be converted into fat. Aging brings a loss of muscle tissue in a process called sarcopenia. A study by the Center for Excellence in Aging and Geriatric Health in Williamsburg, Virginia, which was published in the December 2004 issue of "Sports Medicine," concludes that the loss in muscle tissue begins around the age of 50 and becomes more dramatic beyond the age of 60. The loss of muscle slows down your metabolism and results in weight and fat gain.
Hormonal Changes
Aging brings a change in hormone levels, which results in a loss of muscle and increase in fat. A study by the University of Nottingham, published in the November 2009 issue of the "American Journal of Clinical Nutrition," shows that people in their 60s produce less insulin to deliver nutrients such as amino acids to the muscles to prevent muscle breakdown. The decline in testosterone levels in men as they age also results in a loss of muscle and increase in fat deposits.
Exercise
People in their 50s and above tend to live less active lifestyles and do less exercise. This can lead to an accumulation of body fat as less energy is expended and fewer calories are burned. A lack of exercise also results in a reduction of muscle mass, which leads to a slower metabolism and increase in fat deposits.
Combat Changes
Exercise regularly to maintain muscle mass. Exercise increases blood flow and transport of nutrients to the muscles to reduce the incidence of sarcopenia. Resistance training exercise may also help to maintain testosterone levels in older men. Do not eat excessive calories. Eat a diet that corresponds to your activity levels. Your diet should consist of complex carbohydrates such as oatmeal, brown rice, quinoa, sweet potatoes and yams. Eat protein such as lean cuts of meat and poultry, whole eggs, fish, beans and legumes. Eat a variety of fruits and vegetables and omega-3 essential fatty acids.
Read more: http://www.livestrong.com/article/465544-muscle-to-fat-conversion-after-50/#ixzz1gKdagegn
