Deep Dive: Progressive Überlastung ohne Gelenkprobleme

<h4>Background</h4>Resistance training (RT) is the first-line treatment to improve sarcopenia features. However, increasing muscle mass with RT remains challenging and displays inconsistent results. Manipulating training variables may present a novel approach to improve muscle mass gain in sarcopenic individuals. The present study aimed to measure the effectiveness of RT alone on muscle mass outcomes in older adults with sarcopenia and determine the influence of RT variables on muscle mass improvement.<h4>Method</h4>We conducted a systematic review according to PRISMA standards to gather studies that conducted a supervised RT without nutritional intervention in sarcopenia-diagnosed older adults with a muscle mass outcome versus a control group. A search strategy was performed on PubMed, Medline, Cochrane and Google Scholar in the last 14 years, from the publication of the first agreement on the diagnosis (EWGSOP, 2010). Along with sample characteristics, we extracted and analysed the following training variables: frequency (number of sessions per week), intensity (in rating perceived effort and in % of the one repetition maximal load), duration (weeks), volume (number of sets per week), periodization (yes/no) and muscle failure (yes/no). First, we standardized the outcome with Hedge's g and pooled the effect size (ES) of each study in a univariate meta-analysis adjusted for risk of bias. Then, we performed training composition comparisons between 'effective interventions' and

<h4>Background and objective</h4>Resistance training is widely recommended for sarcopenia, yet evidence in older women remains limited. This study systematically evaluated its effects on muscle mass, strength, and physical function in this population.<h4>Methods</h4>PubMed, Embase, Web of Science, and the Cochrane Central Register of Controlled Trials were searched up to February 2025; the protocol was registered in PROSPERO (CRD420251066233). Meta-analyses were performed using the "meta" package in R under a random-effects model with restricted maximum likelihood estimation. Study quality was assessed using RoB 2, and evidence certainty via GRADE.<h4>Results</h4>Twelve randomized controlled trials involving 518 older women with sarcopenia were included. Resistance training significantly improved handgrip strength (SMD = 0.43, 95% CI: 0.11-0.74), gait speed (SMD = 0.37, 95% CI: 0.09 to 0.64), knee extension strength (SMD = 0.85, 95% CI: 0.37 to 1.33), Timed Up and Go (SMD = -0.68, 95% CI: -0.95 to -0.41), and 30-Second Chair Stand (SMD = 0.52, 95% CI: 0.19 to 0.86), but had no significant effect on skeletal muscle mass index. Subgroup analyses showed that women with sarcopenic obesity achieved greater gains in knee extension strength, while those with sarcopenia alone improved more in gait speed. Mixed resistance training demonstrated a significant advantage in enhancing gait speed.<h4>Conclusion</h4>Resistance training effectively enhances muscle strength and physical functi

<h4>Objective</h4>This systematic review and meta-analysis aimed to address key gaps in understanding the role of resistance training (RT) as an intervention to mitigate age-related sarcopenia. Specifically, it examined: (i) effects on body composition and physical performance; (ii) moderating influences of age and training intensity; and (iii) the presence of a dose-response relationship within the FITT-VP framework.<h4>Methods</h4>A comprehensive search of multiple databases identified randomized controlled trials (RCTs) evaluating RT in older adults with sarcopenia. Data on body composition, muscle strength (MS), and functional performance were extracted. Moderator analyses assessed the impact of participant and intervention characteristics, and meta-regression was performed to explore dose-response patterns.<h4>Results</h4>Twenty-five RCTs involving 1,302 participants were included. RT produced significant improvements in MS (ES = 0.71), lean mass (LM, [ES = 0.22]), fat mass (FM, [ES = - 0.17]), walking ability (WA, [ES = 0.41]), grip strength ([GS, [ES = 0.55]), muscle quality (MQ, [ES = 1.25]) (all p < 0.05), but this large effect size was based on only two studies and requires caution interpretation. Dose-response meta-regression revealed a significant non-linear relationship between total RT duration and functional gains, with optimal estimated cumulative volumes of ~ 2,716 min for WA.<h4>Conclusion</h4>RT is a robust, evidence-based strategy for enhancing MS, functio

Aging is characterized by a gradual deterioration in skeletal muscle mass, strength, and vascular functionality, which ultimately leads to the development of sarcopenia and the subsequent loss of physical autonomy. Nutritional and exercise-based interventions that specifically address this interplay may offer viable, non-pharmacological approaches to maintaining both muscular and vascular integrity. L-citrulline (CIT), recognized as a precursor to nitric oxide (NO), has been demonstrated to enhance endothelial functionality, improve oxygen transport, and increase muscle perfusion, while leucine has been shown to stimulate muscle protein synthesis. Furthermore, exercise serves to modulate both NO availability and anabolic signaling pathways, thereby amplifying the effects of these amino acids. Recent clinical and experimental research indicates that the concurrent administration of CIT and leucine supplementation, in conjunction with structured exercise regimens, yields superior enhancements in muscle mass, vascular reactivity, and physical performance compared to isolated interventions alone. The aforementioned synergistic effects are facilitated through a comprehensive regulation of mitochondrial biogenesis, alongside a reduction in inflammation and oxidative stress. This review consolidates existing empirical evidence regarding the collective contributions of CIT, leucine, and physical exercise in fostering healthy aging, while also delineating prospective research avenues

<b>Background/Objectives:</b> Age-related functional decline is increasingly linked to chronic low-grade inflammation (inflammaging) and sarcopenia, two interconnected processes contributing to frailty, metabolic dysregulation, and impaired physical function. These conditions share several underlying mechanisms, including immune dysregulation, mitochondrial dysfunction, oxidative stress, and impaired anabolic signaling. This narrative review critically evaluated the mechanistic and translational interactions between natural bioactive compounds and lifestyle interventions in modulating inflammaging and sarcopenia. <b>Methods:</b> Evidence from molecular, experimental, epidemiological, and clinical studies was synthesized to examine the effects of bioactive compounds-including polyphenols, flavonoids, carotenoids, and omega-3 fatty acids-as well as physical activity and dietary patterns. Particular emphasis was placed on inflammatory regulation, redox homeostasis, mitochondrial adaptation, and muscle metabolism, including NF-κB, AMPK-mTOR, and Nrf2 signaling pathways. <b>Results:</b> Observational studies and randomized controlled trials generally indicate that anti-inflammatory dietary patterns and regular physical activity are associated with improved muscle strength, physical performance, and inflammatory status in older adults. Mechanistically, nutritional bioactives and exercise appear to converge on several pathways involved in mitochondrial function, oxidative stress, an