Leg muscle score is a score based on the ratio of muscle mass in the legs compared to total body weight. The boditrax application calculates a score which also evaluates the physical condition of the subject. This is then plotted against the average healthy values for age and sex (at birth). The leg muscle score is based on total leg muscle mass divided by total body weight. For example, a healthy 25-year-old should have, or aim to achieve a score of 100 (or more). The score range is from 50 to 150.
A good, or high level of muscle mass is fast becoming recognised as a key indicator for longevity and long-term health outcomes.
A high level of muscle mass can reduce the risk developing diabetes in adulthood. More skeletal muscle means more insulin receptor sites, which help with the uptake and regulation of glucose (sugar) deposited in the bloodstream after eating. 80% of glucose uptake occurs in skeletal muscle so the more there is, the easier it is for the body to regulate insulin levels and minimise excess fat. More specifically, a study by Yagi et al. (2014) reported that maintaining a healthy leg muscle mass has been shown to be a method of controlling visceral fat mass.
In the elderly, muscle mass is particularly important for maintaining mobility, supporting the joints and maintaining good balance. Thereby helping to minimise the risk of falls and fractures. This is supported by the study of Bouchard & Janssen (2011) that reported an association between muscle mass leg strength and fat mass with physical function in older adults.
Muscle tissue naturally declines with age. A person can lose up to 50% of their muscle mass between the ages of 20 and 90 – another reason why it is important to keep muscle mass levels within the healthy range at every life stage.
Building muscle also influences bodyweight. However, this can mean that training hard, eating well does not result in losing weight and can even result in gaining weight, but the body is likely to be gaining muscle mass and losing fat.
On a conventional weighing scale this can cause frustration, as weight may be the same or even higher, but body composition is improving. It is important to remember that weight is not the only important measure. It is what the weight is made up of and how the ratio is changing that leads to long term improvements in body composition. More muscle, less fat and improved hydration should be the goals.
Muscles consist of water and protein. Therefore, it is important to include protein in any adjusted eating schedule for muscle growth. Building muscle mass is not only about going to the gym or lifting weight. We can also build muscle through other workouts, such as cycling.
It is important to combine training with eating well. Knowing how many calories are needed at rest mode is called the ‘Basal Metabolic Rate’ (BMR), this can also be checked in the boditrax app.
Bouchard DR, Héroux M, Janssen I. Association between muscle mass, leg strength, and fat mass with physical function in older adults: influence of age and sex. J Aging Health. 2011 Mar;23(2):313-28. doi: 10.1177/0898264310388562. Epub 2010 Nov 16. PMID: 21081704.
Yagi, S., Kadota, M., Aihara, Ki. et al. Association of lower limb muscle mass and energy expenditure with visceral fat mass in healthy men. Diabetol Metab Syndr 6, 27 (2014). https://doi.org/10.1186/1758-5996-6-27
