Tips for beginners
Staying active
is vital for overall health, and it is also the best way to build skeletal
muscle. Skeletal muscle is one of the three major muscle types. Tendons attach
these muscles, which contract and cause movement, to bones.
People are best
able to improve their muscle mass by performing the right exercises and eating
particular foods.
A variety of
factors — including genetics and the levels of estrogen and testosterone in the
body — can affect how rapidly a person can develop muscle.
Both males and
females can have the following body shapes, and each requires a different
approach to muscle building:
People build
muscle at different rates depending on their age, sex, and genetics, but muscle
development significantly increases if exercise is:
·
consistent
·
challenging
·
long-term
People also
achieve the best results when they follow an exercise with enough rest.
The best type
of exercise to build muscle is strength training, although cardiovascular
activity can also provide benefits.
It takes
several weeks or months of consistent activity and exercise before muscle
changes become visible.
According to
the Physical Activity Guidelines for Americans 2015–2020, adults should engage
in muscle-strengthening exercises that involve all major muscle groups at least
twice weekly. Examples of strength training activities include:
·
lifting free weights
·
using stationary weight machines
·
resistance band activities
·
bodyweight exercises, such as pushups and
squats
·
strength training classes that incorporate some
or all of the above activities
A 2019 review looked
at the effects of resistance training on the conditioning of crew members
preparing for spaceflight. Its findings suggest that resistance training with
three weight sets was generally more effective than performing one set.
As a person’s
age increases, so do the risk of limited mobility and other skeletal and
muscular problems, such as osteoporosis or osteoarthritis.
However, older
adults should try to meet adult exercise guidelines if they can. If they are
unable to do this, they should remain as physically active as their physical
limitations allow.
Strength
training is also beneficial for older adults to prevent injury and aid recovery.
Also known as
aerobic activity or simply “cardio,” cardiovascular exercise benefits a
person’s heart and respiratory system.
Cardio is vital
for overall health. Current guidelines recommend that adults participate in at
least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity
physical activity each week.
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