With age, muscle mass decreases, leaving it as a natural phenomenon caused by aging Caution is needed because liver health problems can occur. If myopenia due to lack of muscle mass causes a strain on bones and joints, the risk of cartilage damage and arthritis increases, and the amount of activity decreases, making it more likely to develop chronic diseases such as diabetes, high blood pressure, and dyslipidemia. Therefore, it is important to maintain muscle mass to suit your age, and it is necessary to check if you are a “decrease”.
‘Finger-ring test’ covering the calf with hands can diagnose sarcopenia. It is a method developed by the Tokyo University Institute of Geriatric Medicine, where the thickest part of one’s calf is covered by placing both thumb and index finger together to form a wide circle. At this time, if the fingering is larger than the circumference of the calf and space is left loose, it is suspected of sarcopenia. According to the Institute of Geriatric Medicine at the University of Tokyo, those with perfect fingering have a 2.4 times higher risk of myopenia than those with a thicker finger, and those with larger fingering have a 6.6 times higher risk of myopenia than those with thicker calves than fingering.
It is also possible to measure the circumference of the calf with tools such as tape measure to determine if it is sarcopenia. According to a survey of 657 senior citizens in Korea conducted by a team led by Director Won-won and Professor Kim Sun-young of the Department of Family Medicine at Kyung Hee University Hospital, the muscle mass of the entire body tended to be proportional to the circumference of the calf and 82% of patients diagnosed with myopenia had less than 32cm of calf circumference. Therefore, if you are 65 years old or older and are likely to have sarcopenia, and if your calf circumference is less than 32 centimeters regardless of height or gender, you should suspect sarcopenia.
It is known as common sense that you need to increase muscle mass to lose weight. However, some argue that increasing muscle mass does not have much effect on weight loss. This indicates that the increase in basic metabolism is minimal even if muscle mass is increased.
Basic metabolism is the 강남안마 energy used by our bodies to maintain life, such as breathing and maintaining proper body temperature. If the basic metabolism is high, there is a lot of energy consumed in the body, so even a little exercise can easily lose weight, and even if you eat the same amount of food, you gain less weight.
The more muscles you have, the higher the basic metabolism. However, experts explain that the amount of basic metabolism consumed by muscles is not very large. “In general, the number of muscles that can be extended by exercise is about 1kg, and the basic metabolism consumed by muscles is about 13kg. Considering that the calories of a bowl of rice is about 300kcal, the figure is small,” said Seo Jae-won, director of 365mc Hospital.
Also, it is not easy to gain muscle mass while losing weight. According to many studies of women, most failed to gain muscle mass at the same time as losing weight. “Aerobic exercise or muscular exercise can prevent muscle loss that can occur during a diet, but it is difficult to increase muscle mass while losing weight,” hospital director Seo said. “You should focus on minimizing muscle loss rather than increasing muscle mass when you are on a diet.”.
If you want to reduce muscle loss while on a diet, regular exercise is important, but proper nutrition is more important. Maintain a low-calorie diet This is because it is easy to miss nutrients that help maintain muscle function such as protein and vitamins. “Limiting the amount of calories will cause you to gain weight by reducing muscle mass and basic metabolism, so if you want to go on a healthy diet while maintaining muscle mass, it is desirable to eat various nutrients and eat 500 to 1,000kcal fewer calories than usual,” hospital director Seo said. “Protein should be consumed as a complete protein in meat or fish, but should not be consumed too much so that the intake of protein does not exceed 30g.”.