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The loss of muscle mass – also known as muscle atrophy – is a process that can affect both sedentary people and athletes if attention is not paid to certain key factors. This phenomenon not only influences physical appearance, but also health, athletic performance and quality of life. Understanding why it happens, what role cycling plays in this context and how to prevent it is fundamental to maintaining a strong, functional and healthy body over time. Here’s everything you need to know – read on!
Why does muscle loss occur? Symptoms
Muscle mass is made up of all the muscle tissues that allow movement and support the body. Its loss implies a reduction in the size, strength and functionality of the muscles, and this decrease can be gradual or accelerated. If left unchecked, it can lead to weakness, as well as increased susceptibility to injury, slowed metabolism and even low bone density. It is essential to identify the symptoms when you start to lose muscle mass, in order to stop this process in time. And this is something we can identify if we take into account the following:
- Visible reduction of muscle volume.
- Loss of strength and endurance.
- Increased sensation of fatigue or muscular weakness.
- Decreased athletic performance.
- Joint pain or postural imbalances.
- Increase in body fat.
Does cycling cause a loss of muscle mass?
Although cycling is mainly recommended to improve cardiovascular endurance and reduce fat, it does not cause a loss of muscle mass on its own. It should be noted that this activity is predominantly aerobic, which means that it increases the body’s heart rate and oxygen consumption. If practiced in a balanced way, it can maintain and even improve muscle mass in the legs, but proper planning (including good nutrition, complementary strength work and proper rest) is essential so that the upper body does not lose muscle mass, as it is hardly active on the bike. It is therefore perfectly possible to practice cycling without losing muscle mass.
Of course, comprehensive strength training with weights and other exercises, along with aerobic endurance work, will help you enjoy good health, and the latter is something you can put into practice with an indoor cycling bike, such as our ZBike 2.0. This model is designed for cyclists of any level, as well as for fitness enthusiasts and people who want to stay in shape by taking advantage of the possibility of exercising at home with the latest features and technological advances in the sector. And, apart from having an automatic magnetic resistance, it can be paired with the main cycling simulators for the most realistic experience possible. In addition, its motion transmission system is quite silent, which gives us the possibility of exercising at any time, without disturbing the neighbors.
Why do we lose muscle mass?
There are several factors directly related to the loss of muscle mass, from lack of exercise to certain diseases. When talking about loss of muscle mass, causes and reasons, we find the following:
Prolonged physical inactivity or sedentary lifestyle
Muscle needs regular stimulation to maintain itself. When physical activity is reduced or ceases, especially in previously active people, muscles begin to atrophy. This process can be accelerated in situations such as recovery from injury or surgery or even prolonged hospitalization. Also in people with sedentary lifestyles, with little walking, no sport or physical work… thus causing a loss of muscle mass in legs, arms and other parts of the body.
Excessive caloric deficit or malnutrition
A diet very low in calories, especially if it does not cover the needs of proteins, healthy fats and micronutrients, can cause the body to degrade muscle tissue to obtain energy and amino acids. This happens frequently in very restrictive diets or those known as “miracle diets”, but also in eating disorders (ED), such as anorexia; in periods of intense stress or diseases that reduce appetite, among others.
Aging (sarcopenia)
From the age of 30-35 we all begin to lose muscle mass naturally at a rate of 0.5 to 1 % per year, and faster after 60 if we do not do strength exercise. This process is called sarcopenia and affects mobility, physical independence, balance and stability, increasing the risk of falls. It is therefore essential to stay active and eat a diet rich in protein to slow this deterioration.
Inadequate or poorly planned training
Doing too much cardio without accompanying it with strength training can cause the body to go into muscle catabolism, especially if calories and protein are not well covered. It can also happen if you train too much without resting or do very intense workouts without recovery time. Another possible cause is not varying the load stimuli (always training the same). Even well-trained athletes can lose muscle if they do not adjust their program in a balanced way.
Lack of protein in the diet
Muscle needs essential amino acids to regenerate. If the daily protein intake is low – especially in athletes or older people – the body cannot maintain its muscle mass. Some of the most common mistakes are:
- Eating only once a day protein.
- Not consuming any protein after training.
- Diets based on ultra-processed foods and few real foods.
- Chronic stress and poor rest
Cortisol, the stress hormone, when kept elevated for long periods, has a catabolic effect on muscle. In addition, lack of sleep (less than 7 hours per night) affects protein synthesis, muscle production, and the production of fat.
Hormonal problems and diseases
Some medical conditions or treatments also affect muscle mass. Here are some examples:
- Hypothyroidism: slows metabolism and reduces muscle strength.
- Poorly controlled diabetes: hinders nutrient uptake.
- Chronic inflammatory diseases: increase catabolism.
- Prolonged use of corticosteroids or oncological treatments.
- Hormonal disorders, such as testosterone or estrogen deficiency.
In these cases, medical treatment should be part of the muscle recovery strategy.
Alcohol and other toxic habits
Excessive alcohol can interfere with protein synthesis and promote inflammation. If this is added to a poor diet and lack of exercise, muscle loss is more rapid.
Tips to avoid losing muscle mass
Avoiding muscle mass loss requires a combination of good habits. Regular strength training is essential, as it stimulates muscle synthesis and helps to conserve tissue. Adequate nutrition is also key, with sufficient protein intake (between 1.4 and 2 g/kg of body weight) and without extreme calorie deficits. Sleeping well and controlling stress favors recovery and avoids muscle catabolism. In addition, combining exercise with balanced planning (including rest, strength work and good hydration) optimizes results. Finally, to answer the question of how to avoid muscle mass loss, it is important to check hormonal and metabolic health, especially in older people or athletes, to detect possible medical causes that influence muscle loss.
