Eat, exercise and stay healthy

 While some people believe that aerobic exercise does not help build muscle, recent research disagrees. Regular cardio can support muscle growth and function. It also increases overall fitness levels, which may help reduce the risk of injury.

For optimal muscle building, the authors of a 2014 review suggest that people carry out aerobic exercise:

·        at 70–80% of their heart rate reserve, which a person can calculate by subtracting their resting heart rate from their maximum heart rate

·        for 30–45 minutes at a time

·        on 4–5 days per week

·        Rest and muscle growth

Rest plays an integral part in building muscle. By not letting each of the muscle groups rest, a person will reduce their ability to repair. Insufficient rest also slows fitness progression and increases the risk of injury.

Getting enough sleep is also important for the process of muscle growth. The researchers behind a 2011 study hypothesize that sleep debt decreases protein synthesis, contributes to the loss of muscle mass, and inhibits muscle recovery. However, many further studies are necessary to confirm the link.

A 2019 study found no direct correlation between sleep and muscle gain. However, the study authors do suggest that sleep deprivation can increase the amount of cortisol that circulates the body after exercise. Cortisol is a stress hormone.

Reducing stress may help a person build muscle, as the hormones that the body releases during periods of stress have a negative effect on muscle development.

Eating a balanced and healthful diet is key to staying fit. For people who wish to build muscle, protein intake is especially important.

Current guidelines recommend that adult males and females consume 56 grams (g) and 46 g, respectively, of protein every day.

The timing of protein intake may also be of importance. A paper belonging to the 2013 Nestlé Nutrition Institute Workshop Series suggests that consuming 20 g of dietary protein during or immediately after exercise helps stimulate muscle protein synthesis, reduce protein breakdown, and promote more effective muscle reconditioning. Sources of protein include:

·                                              meat

·        fish

·        eggs

·        milk and cheese

·        soybeans and tofu

·        beans and lentils

·        nuts

·        seeds

A fitness professional can advise people on the correct form to use when lifting weights and using other gym equipment. Using the right technique reduces the risk of injury and enhances the potential to build muscle. People may also benefit from following the advice below:

·    Warm up and stretch for 5–10 minutes before engaging in strength or cardio activities.

·    Begin with light weights and increase the weight or resistance level gradually.

·    Carry out all exercises using the correct form, breathing techniques, and controlled movement.

·    Expect some soreness and muscle fatigue afterward, particularly in the early stages. However, too much discomfort or exhaustion suggests that the workouts are too intense, too frequent, or too long.

People should consult a doctor before embarking on any new exercise regimen and if needed, a personal trainer or gym employee can provide safety guidance.