96 Chapter 5: Training for Strength Figure 5.1. Micro-Dosing Options Impact of Strength Training on Body Composition and Bone Density Research has shown that strength training has a larger impact on body composition than endurance training (Boutcher, 2011). Additionally, regular strength training has been proven to decrease fat mass, increase fat-free mass and lessen the effects of sarcopenia (age-related loss of muscle mass and strength). Between the ages of 30 and 65, the average American loses a halfpound of muscle and gains one pound of fat each year (Walters & Byl, 2013). Figure 5.2 depicts a magnetic resonance imaging (MRI) scan of the upper leg. The scan shows some of the body composition changes associated with aging. Although the circumference of the thigh remained relatively unchanged, there is a significant increase in the amount of subcutaneous fat as well as a notable decrease in muscle mass. Additionally, there is a significant amount of bone loss, thereby increasing the risk of fractures and/or osteoporosis. Figure 5.2. Impact of Aging on Body Composition Fortunately, participation in regular strength training can help prevent both fat gain and muscle loss. Figure 5.3 depicts changes in body composition after one year of strength training. The green line represents changes in fat mass, whereas, the orange line represents changes in fat-free mass. As you can see from the figure, this individual lost over 5 lbs. of fat and gained 3.5 lbs. of muscle.
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