Physical activity to delay the effects of aging on mobility

Sarcopenia Aging is accompanied by the progressive reduction in cardio-pulmonary capacity and muscular strength. These two phenomena are partly related to the decrease in muscle mass, or sarcopenia. Cardio-pulmonary capacity Measured by maximum oxygen consumption ((V) over dot O-2 (max)), it demonstrates the individual's capacity for movement. It is also the principle marker of mortality due to cardiovascular events. (V) over dot O-2 max decreases by around 0.8% each year, in close correlation with the evolution in muscle mass. These phenomena are partly related to reduced physical activity and, particularly, intense activity greater than 6 MET. Regular practice of moderately intense physical activity can maintain (V) over dot O-2 max at a level 20 to 35% superior to that of the mean level in the same age range, and is associated with increased autonomic nervous system activity. Decreased muscular strength Sarcopenia and the proportional decrease in fast-twitch muscle fibers are related to a reduction in physical activity. The decrease in muscular strength is a handicapping factor and increases the risk of falls, Two sessions of training per week can increase by more than 30% the strength of the muscles concerned, by increasing the muscle volume and the maximum frequency of emission of motoneuron influx. The production of somatotropin, insulin-like growth factor-I and testosterone can also be increased. High-resistance exercises are themselves sufficient to increase bone density. In the light of these advantages, the practice of workouts in endurance and strength should be encouraged.