Exercise is beneficial for people of all ages and with most health conditions. With regular sessions you can improve your aerobic endurance, muscular strength and flexibility, and lower your risk of disease while controlling your body weight. Exercise can literally change how your body looks and functions. If you have atrophied muscles from disuse, it can even help rebuild them.
Muscle Atrophy
Muscle atrophy is the wasting or loss of muscle tissue, according to the National Institutes of Health. There are two main types of muscle atrophy: disuse and neurogenic. Disuse atrophy is caused by a lack of physical activity. It may be be due to injury, chronic joint pain or inflammation, aging, malnutrition or immobilization. This type of atrophy can be corrected with exercise. Neurogenic atrophy is injury or disease of a nerve or nerves connected to a muscles. Examples include ALS and polio. Because your nerves are damaged, exercise will not significantly reverse neurogenic atrophy.
Rebuilding Muscle
It takes time to rebuild muscle tissue. The changes that you see initially to strength are often neurological changes, according to the National Strength and Conditioning Association. Your body becomes more efficient at performing an exercise before the tissue itself changes. As you continue with regular resistance training sessions, your muscle will naturally rebuild itself from the trauma of weight training. Resistance training when done properly will create microscopic tears in the muscle tissue. These tears heal on your days off, creating stronger, larger muscle fibers.
Training Recommendations
If the atrophy occurred from disuse, gradually return to resistance training. In general, perform one set of eight to 12 repetitions for each major muscle group for changes in muscular fitness, advises the American College of Sports Medicine. Use a resistance level that is challenging, but allows you to complete all reps with proper form and technique. Do these exercises two to three times per week on non-consecutive days for the most benefit.
Considerations
How you train to rebuild atrophied muscle depends on the cause. If you were immobilized and/or suffer from a chronic condition such as arthritis, see your physician before beginning a resistance training program. You may need the guidance of a physical therapist to begin rebuilding your muscles. He may advise different exercises as well as different amounts of sets and repetitions for your exercises. Listen to your body and stop exercising if you have pain.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- MedlinePlus: Muscle Atrophy
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