INTERNACIONAL
Cómo prevenir la pérdida muscular después de cumplir los 40 años
A partir de los 40 años, la pérdida de masa muscular se convierte en un desafío silencioso que puede comprometer la fuerza y la autonomía de los hombres. Aunque este proceso, conocido como sarcopenia, comienza de forma gradual desde los 30, expertos advierten que su avance se acelera con la edad y puede dificultar actividades cotidianas como subir escaleras o cargar objetos.
Según Esquire, la clave para frenar este deterioro reside en adoptar rutinas de ejercicio de fuerza y mantener una alimentación adecuada, estrategias respaldadas por especialistas en longevidad y entrenamiento físico.
La sarcopenia se define como la pérdida progresiva de masa y fuerza muscular asociada al envejecimiento. Este fenómeno no solo implica una disminución de la capacidad física, sino que también afecta la independencia funcional.
Gonzalo Ruíz Utrilla, biohacker y experto en longevidad, le explicó a dicho medio que “el ser humano necesita fuerza para caminar, preparar la comida, mover objetos, sentarnos, levantarnos; la fuerza la aplicamos para todo, perderla es perder nuestra autonomía, la capacidad de ser independientes”.
La relación entre masa muscular y densidad ósea es estrecha: a medida que los músculos se fortalecen, los huesos también ganan densidad, mientras que la pérdida muscular incrementa el riesgo de fracturas y limita la movilidad.
Vikika Costa, entrenadora y creadora de Entrena Virtual, subrayó que incluso quienes han mantenido una vida activa pueden experimentar sarcopenia si reducen la intensidad, frecuencia o variedad de sus entrenamientos, o descuidan la alimentación. “Incluso los hombres que han hecho ejercicio toda la vida pueden perder masa muscular con la edad, especialmente si disminuyen la intensidad, la frecuencia o la variedad de entrenamiento, o no cuidan su alimentación”, señaló en declaraciones recogidas por Esquire.
El envejecimiento es el principal factor de riesgo para la sarcopenia, pero no actúa solo. Según Ruíz Utrilla, el sedentarismo, el estrés, la mala alimentación y los hábitos poco saludables agravan la situación.
En España, una parte significativa de la población masculina presenta sobrepeso y malnutrición, lo que acelera la pérdida de masa muscular. El estilo de vida moderno, caracterizado por la escasa actividad física y el consumo de alimentos ultraprocesados, contribuye a este deterioro.
“En España hay una gran parte de la población que tiene sobrepeso, que vive inflamada y está malnutrida, consecuencia de un estilo de vida con demasiado estrés, malos hábitos, escasa actividad física y una dieta pobre llena de ultraprocesados”, detalló Ruíz Utrilla.
El estrés crónico y la falta de sueño también afectan negativamente la regeneración muscular y la capacidad de mantener la fuerza, lo que incrementa la vulnerabilidad a la sarcopenia a partir de los 40 años.
Existen diversas pruebas y métodos para evaluar estos parámetros. La masa muscular puede medirse mediante bioimpedancia o DEXA (densitometría ósea), una técnica que utiliza rayos X de baja dosis para determinar tanto la densidad mineral ósea como la cantidad de tejido muscular. La relación entre ambos indicadores es relevante, ya que la pérdida de músculo suele ir acompañada de una reducción en la densidad ósea.
Para valorar la fuerza, se emplean pruebas como la fuerza de prensión (capacidad de apretar o sujetar objetos con las manos), la velocidad de la marcha, la coordinación y la potencia. Una de las pruebas más accesibles es el test “sit to stand”, que consiste en levantarse y sentarse de una silla repetidas veces en 30 segundos, sin apoyos.
Según Ruíz Utrilla, entre 6 y 12 repeticiones indican una fuerza funcional moderada, mientras que 13 a 20 o más repeticiones reflejan buena fuerza y resistencia muscular. Este test permite comparar los resultados con tablas de referencia según la edad y el nivel de actividad física.
Otra medición relevante es el VO2max, que evalúa el consumo máximo de oxígeno durante el ejercicio intenso. Puede estimarse mediante un test de esfuerzo o el test de Cooper, que consiste en correr durante 12 minutos y medir la distancia recorrida.
Ruíz Utrilla explicó que este disminuye aproximadamente un 10% por década, y que mantener valores elevados en la juventud facilita la autonomía física en edades avanzadas.
El entrenamiento de fuerza es la herramienta principal para combatir la sarcopenia. Vikika Costa recomendó incorporar ejercicios como levantamiento de pesas, uso de bandas elásticas, trabajo con el propio peso corporal (sentadillas, flexiones, planchas) y ejercicios funcionales. La variedad y la progresión gradual son esenciales para estimular el crecimiento muscular y evitar lesiones.
Roberto Hernández, CEO de Bâtard Crossboxing Studio, destacó la importancia de mantenerse activo en todas las etapas de la vida. “Es importante para retardar esa pérdida de masa y fuerza muscular, pero también es bueno para nuestra cabeza”, afirmó.
Entre los ejercicios recomendados para reforzar la musculatura y prolongar su funcionalidad se encuentran las sentadillas con peso, la elevación de talones, la prensa de piernas y el levantamiento de mancuernas.
Para quienes no tienen experiencia previa, Hernández sugirió comenzar con rutinas sencillas que minimicen el riesgo de lesiones, como el uso de bandas elásticas y pesas ligeras de 2 o 3 kilogramos. Tres sesiones semanales pueden ser suficientes al inicio, incrementando progresivamente la carga, la intensidad y la frecuencia.
Asimismo, añadió que, aunque lo ideal sería entrenar a diario, entre dos y cuatro sesiones de 45 a 60 minutos por semana pueden ofrecer beneficios significativos.
Es fundamental trabajar todos los grupos musculares, respetar los tiempos de recuperación y adaptar la rutina a las características individuales, especialmente en caso de lesiones o condiciones preexistentes. Antes de iniciar cualquier programa de ejercicio, se recomienda realizar un chequeo médico, sobre todo en personas con sobrepeso o vida sedentaria.
Costa subrayó a Esquire que una dieta bien planificada, rica en proteínas, es esencial para mantener y desarrollar la masa muscular.
En ese sentido, se recomienda consumir al menos 0,8 gramos de proteína por kilogramo de peso corporal al día, junto con un adecuado aporte calórico y grasas saludables.
En algunos casos, los suplementos pueden ser útiles, especialmente cuando resulta difícil alcanzar los requerimientos proteicos solo con la dieta.
La proteína en polvo facilita el consumo diario necesario, mientras que la creatina puede contribuir a mejorar la fuerza y conservar la masa muscular. No obstante, advirtió que cualquier suplementación debe realizarse bajo la supervisión de un profesional de la salud.
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Unearthed video exposes Mamdani’s ‘unabashed’ commitment to supporting anti-Israel sanctions as lawmaker
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FIRST ON FOX: A resurfaced interview by New York City socialist mayoral candidate Zohran Mamdani highlights his commitment to BDS and sanctions against Israel, as he runs for mayor in a city with the highest Jewish population in the United States outside of Israel.
«I’m very excited about being a member of DSA, specifically the New York City chapter,» Mamdani told SAAG Interactive in June 2021.
«Within the questionnaire when you submit to be considered a candidate to be endorsed by the organization, you’re asked what your views are on BDS and I think that has also brought what it is typically thought of as a separate issue into the sphere of local politics where we create a bench of candidates. We’re not legislating on BDS on a daily basis, but it’s clear that our commitment is unabashed to justice.»
Mamdani was interviewed in the clip by a journalist named Naib Mian, who has a social presence littered with anti-Israel posts, including accusing Israel of benefitting from «manufacturing antisemitism» and defending the phrase «from the river to the sea.»
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Democratic socialist candidate Zohran Mamdani, who won the Democratic primary for mayor of New York City, speaks at an endorsement event on July 15, 2025 in New York City. (Spencer Platt/Getty Images)
Mamdani went on to speak more about BDS, an acronym for Boycott, Divestment and Sanctions, in the interview, saying that «the ways in which we can marry our struggle to our day-to-day life and show our solidarity in that life, I think that’s critical to winning this fight because it can’t all be, as you’ve very well stated, just kind of exclusively considered a legislative battle. It has to be a society-wide battle.»
«And I think there is no thing that’s too banal to stand up against the brutality of the occupation and apartheid. And so, you know, if it’s a shipping container, or if it is a university that is being funded, a university that helped to develop IDF’s weapons technology, or it is an event with an Israeli ambassador, whatever it may be, I think that we have to showcase what that solidarity looks like.»
Dating back to his college days, Mamdani has expressed support for BDS, which Influence Watch describes as «an international campaign to delegitimize the State of Israel as the expression of the Jewish people’s right to national self-determination by isolating the country economically through consumer boycotts, business and government withdrawal of investment, and legal sanctions.»
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NYC Mayoral candidate Zohran Mamdani briefly speaks with reporters as he leaves the Dirksen Senate Office Building on July 16, 2025 in Washington, D.C. (Photo by Michael M. Santiago/Getty Images)
Mamdani, who founded the Students for Justice in Palestine chapter at the prestigious Bowdoin College in Maine, wrote about the importance of an academic boycott of Israel in the school paper, Fox News Digital previously reported.
«It also helps to highlight just how intertwined this oppression is, and just how much it relies on us normalizing it and saying that, you know, my convictions stop at the point when it becomes inconvenient, and we have to showcase that convenience means nothing in the face of these things,» Mamdani said in the interview. «On a personal level, I am very much committed to actively working to stop any additional anti-BDS bills that come through the Assembly.»
Mamdani told Mian that he has been working on a letter to «circulate to support proactive measures that we can take to stop apartheid and to hold Israel accountable.»
From left to right, New York mayoral candidate State Rep. Zohran Mamdani stands with his mother, Mira Nair, and father, Mahmood Mamdani, as they celebrate during an election night gathering at The Greats of Craft LIC on June 24, 2025 in the Long Island City neighborhood of the Queens borough in New York City. ( (Photo by Michael M. Santiago/Getty Images))
Mamdani continued, «My predecessor was somebody who very much marched in support and showed up at press conferences in support of the Israeli state. And I am somebody who is unabashedly in support of Palestinian liberation. My constituency hasn’t changed that much in between our terms. But it’s very clear to me that my constituency now, after I’ve said these things, the response that I received is just overwhelmingly in support. And so there are so many other people, so many other districts in New York City where people are just waiting to be given the go-ahead to express that solidarity.»
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Mamdani said that it is «my job» to give those people he previously mentioned «as many opportunities as possible and to push as many other colleagues of mine and people in any place of power to do the same.»
«I really do believe that we have not yet hit the ceiling of support for the Palestinian people’s fight for justice,» Mamdani said.
Fox News Digital reached out to the Mamdani campaign for comment.
Mamdani’s support for BDS has drawn criticism from Jewish groups in New York and his father, Mahmood, has also voiced support for BDS while sitting on the advisory board of a tribunal that has routinely called for sanctions against Israel,» Fox News Digital previously reported.
Mamdani has defended his support of BDS on the campaign trail, including in May where he said, «My support for BDS is consistent with my core of my politics, which is non-violence.»
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Grieving parents of American terror victim plead with top criminal prosecutor for justice
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JERUSALEM— The Hashemite Kingdom of Jordan is under growing pressure to extradite the self-confessed female Hamas terrorist Ahlam Aref Ahmad al-Tamimi, who engineered the terrorist bombing at a Jerusalem pizzeria in 2001 that murdered three Americans among 16 people, half of whom were children.
Frimet and Arnold Roth, the parents of Malki Roth, a 15-year-old U.S. citizen murdered in the 2001 Sbarro pizzeria bombing, held a virtual meeting on July 17, 2025 with Jeanine F. Pirro, United States Attorney for the District of Columbia.
The U.S. State Department has a $5 million reward for information leading to al-Tamimi’s capture, even as reports claim Jordan’s King Abdullah II has played hardball, refusing to extradite the accused mass murderer.
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Malki Roth, a 15-year-old U.S. citizen, was killed in the 2001 Sbarro pizzeria bombing. Roth was a talented flautist with the Jerusalem Youth Orchestra. (Courtesy: The Roth family)
«You have the capacity to push for her extradition, to ensure that the 1995 treaty is honored, to show Jordan and its population along with the watching world that harboring terrorists has consequences,» Arnold Roth told Pirro during the meeting, according to a family press release following the meeting.
The 24th anniversary of the Aug. 9, 2001 bombing is next month.
Roth added, «We’re here today to implore you to act. Jordan needs to know the U.S. cannot tolerate the protection of a murderer of American citizens. U.S. justice needs to be respected by the world and, without hammering this point too hard, by America’s lawmakers and senior officials.»
The Roths said that the meeting focused on the need for «concrete steps» to advance the long-delayed extradition of al-Tamimi.
Al-Tamimi’s terrorist bombing also killed Judith Shoshana Greenberg and Chana Nachenberg in the 2001 attack. «All the victims deserve justice,» Arnold Roth said, stressing that Tamimi’s extradition should become a «true priority» for the U.S. Department of Justice.
In this photo taken March 21, 2017, Ahlam al-Tamimi is photographed during an interview in her home in the Jordanian capital of Amman. (AP Photo/Omar Akour)
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When asked if the extradition of al-Tamimi was raised by U.S. Secretary of State Marco Rubio in his Wednesday meeting with Jordanian Foreign Minister Ayman Safadi, a State Department spokesperson told Fox News Digital, «The United States has continually emphasized to the Government of Jordan the importance of holding Ahlam al-Tamimi, the convicted terrorist released by Israel in a 2011 prisoner swap, accountable in a U.S. court for her admitted role in a 2001 bombing in Jerusalem that killed 15 people, including Americans Malka Chana Roth, Judith Shoshana Greenbaum, and Chana Nachenberg. The United States continues to impress upon the Government of Jordan that Tamimi is a brutal murderer who should be brought to justice.»
The State Department referred Fox News Digital to the Department of Justice for more information about the U.S. criminal case against al-Tamimi.
The Justice Department and Pirro’s office did not immediately respond to Fox News Digital press queries.
Al-Tamimi is on the FBI’s Most Wanted Terrorists list. She is the second female to appear on the terrorism list.
King Abdullah II of Jordan, left, and President Donald Trump speak during a meeting in the Oval Office of the White House in Washington, D.C., on Tuesday, Feb. 11, 2025. (Photographer: Aaron Schwartz/CNP/Bloomberg via Getty Images)
Frimet Roth told U.S. Attorney Pirro that «We cannot carry this fight alone any longer. Judge Pirro, please, be the voice for Malki and the other American victims. Be the advocate for justice that has been denied for too long. We beg you to act—not for our sake alone, but for the integrity of American law and the sanctity of every life lost to terror.»
The Roths also delivered a petition to U.S. Ambassador to Israel Mike Huckabee in May 2025, with some 30,000 signatures urging the Trump administration to press Jordan for al-Tamimi’s extradition.
Israeli soldiers check for explosives at the site of a Palestinian terrorist attack that killed at least 16 people, including six children, on Aug. 9, 2001 in Jerusalem. More than 100 other people were injured in the blast at a Sbarro pizzeria. (Photo by Courtney Kealy/Getty Images)
JORDAN’S KING ABDULLAH MEETING WITH BIDEN HIGHLIGHTS US ALLY’S DILEMMA IN ISRAEL-HAMAS WAR
Arnold Roth told Fox News Digital that «No senior figure from State has ever, in all the years of our fight for justice, agreed to speak with us. Their treatment of us and of the Tamimi case is deplorable. Victoria Nuland, then one of the top-ranking figures in the State Department. Nuland wrote to us in the names of President Biden and then-Sec of State Antony Blinken, and told us that the Tamimi case was quote ‘a foremost priority’ for the U.S. And that they would keep us informed. She then [they] ignored every follow-up letter that I sent her, and of course so said Biden and Blinken.»
Jordan’s government is a major recipient of U.S. Foreign Military Financing (FMF).
According to a January 2025 U.S. State Department fact sheet, «Since 2015, the Department of State has provided Jordan with $2.155 billion in FMF, which makes Jordan the third-largest global recipient of FMF funds over that time period. In addition, the Department of Defense (DoD) has provided $327 million to the Jordanian Armed Forces (JAF) under its 333 authority since 2018, making Jordan one of the largest recipients of this funding.»
Al-Tamimi reportedly boasted about her terrorist operation in the Arab media and called for more terrorism against Israel. «Of course. I do not regret what happened. Absolutely not. This is the path. I dedicated myself to jihad for the sake of Allah, and Allah granted me success. You know how many casualties there were [in the 2001 attack on the Sbarro pizzeria]. This was made possible by Allah. Do you want me to denounce what I did? That’s out of the question. I would do it again today, and in the same manner,» she said in 2011, according to a MEMRI translation.
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In 2017, the U.S. Justice Department publicly announced that it had charged her with the Jerusalem suicide bombing.
Fox News Digital sent multiple press queries to Jordan’s government and its embassies in Washington, D.C., and Tel Aviv.
¿Gaza sin palestinos?
Palestinos esperan recibir comida de un comedor social, en medio de una crisis de hambre, en la ciudad de Gaza. Foto Reuters
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