The appendicular skeletal muscle mass index (ASMI) is a measure of skeletal muscle mass calculated from the measurement of body parts such as the waist, calf, etc. It is used as an indicator of low muscle mass or how muscular are you.
ASMI has also been used as one of the main parameters to assess body muscle mass. This method involves measuring the circumference of various parts of your body, such as your waist and calf. As well as gender, body weight, and height.
What are Skeletal muscles?
Skeletal muscles are an essential part of the human body. They are the muscles that are connected to your bones and allow you to perform a wide range of movements and functions. Skeletal muscles are voluntary, meaning you control how and when they work. They comprise 30 to 40% of your total body mass
Importance of Skeletal muscle mass
Skeletal muscle mass is important for body strength, mobility, and overall physical performance. It boosts your body's metabolism, better regulate blood sugar, strengthen bone, and improves body composition. Skeletal muscle burns more calories at rest as compared to fat. Also, skeletal muscle mass is associated with longevity
Having low skeletal muscle mass is linked to difficulty in doing daily activities, metabolic syndrome, diabetes, osteoporosis, poor chronic disease outcome, and early death.
Formula to calculate Appendicular Skeletal Muscle Mass
To calculate appendicula skeletal muscle mass you need the gender, body weight, height, waist circumference, and calf circumference.
The formula is: ASM (kg) = 2.955 * sex (men = 1, women = 0) + 0.255 * weight (kg) - 0.130 * waist circumference (cm) + 0.308 * calf circumference (cm) + 0.081 * height (cm) - 11.897
How to use the Skeletal Muscle Index calculator?
To use this calculator, you need to provide your sex (gender), body weight, waist size, calf size, and height. Then just by pressing the calculate ASMM, you will be provided with all the necessary results.
Appendicular skeletal muscle index cutoff range
The study found that the optimal cutoffs were 7.05 kg/m2 for men and 5.85 kg/m2 for women.
Having a lower Appendicular Skeletal Muscle Mass (ASMM) or Appendicular Skeletal Muscle Index (ASMI) than the cutoff values can increase the risk of various health problems, such as:
- Carotid atherosclerotic plaque (CAP) - is a buildup of fatty deposits in the arteries that supply blood to the brain. This can lead to stroke or other complications.
- Poor functional outcomes after stroke - such as disability, dependency, or mortality. This can be due to muscle weakness, impaired mobility, or reduced balance.
- Osteoporosis - is a condition of low bone density and quality that increases the risk of fractures. This can be due to the low mechanical stimulation and hormonal regulation from muscle mass.
Having a higher ASMM or ASMI than the cutoff values can have some benefits, such as:
• Better quality of life - such as walking speed, balance, endurance, and daily activities.
• Lower risk metabolic syndrome - are conditions of excess body fat and impaired glucose and lipid metabolism. This can be due to the higher energy expenditure and insulin sensitivity of muscle mass.
Ways to improve muscle mass
There are many ways to improve your muscle mass. Here are some tips:
- Strength training: Such as weightlifting, bodyweight exercises, and resistance band workouts can help you build muscle mass. Aim to do at least two to three times a week.
- Increase protein intake: Protein is essential for building and repairing muscle tissue. Consume at least 1 gram of protein per pound of body weight or 0.5 grams of protein per kg of body weight per day.
- Eat a balanced diet: In addition to protein, your body needs a variety of nutrients to build muscle mass. So, you need to eat plenty of fruits, vegetables, whole grains, and healthy fats.
- Get enough rest: Your muscles need time to recover after a workout to grow. Aim to get at least 7-8 hours of restful sleep each night.
- Stay hydrated: It is important to drink adequate water to maintain muscle mass. Aim to drink at least 8-10 cups of water per day.