When you first start to work out, you have to build up your weights. Because your body is not used to these intense exercises, it may cause problems even though you don’t feel that right away. Whether your goal is muscle gain or endurance, you put strain on your muscles but also on your joints, tendons and ligaments. Your muscles get used to strain quite fast, but your tendons and ligaments do not. This can cause sprains, pulls or even tears, resulting in an injury that takes long to recover.
So what am I exactly talking about? Let me explain. I’m sure you’re aware that you have a skeleton, a bone structure. This is what keeps you upright. In order to move, we have muscles that are placed very crafty that only by flexing and relaxing you can act out many dexterous movements. By using the muscle with resistance training, each time you contract tiny cracks form in the muscle tissue. When you eat en rest, the body recovers this by filling up the cracks. This is how muscles grow in size and strength.
There are three different kinds of muscle tissue:
- Skeletal; or voluntary muscle. You can consciously move these muscles i.e. biceps.
- Smooth; or involuntary muscle. Found in organs.
- Cardiac; also involuntary and is only found in the heart.
How do you build muscle? In theory, resistance + protein + rest. But in practice it is pretty complicated. Resistance is the amount of effort or strain you put your muscle to. For every muscle there are different exercises best for that particular muscle. And because you can train almost all muscles separately, they call it bodybuilding. Some of the best exercises are found here.
After you’ve damaged your muscle tissue, you need to refuel. This is the moment proteins come in. Proteins are the building blocks of muscle tissue. Try to adjust your eating habits in a way it supports this process, high in proteins. If you really want to look better than average, you’ll need more proteins than you can eat. Therefore most athletes supplement their diet with protein shakes.
Damage is done, the building blocks are there, now its time to rebuild. When you rest, especially sleep, your body recovers the muscle tissue you’ve used so intensely. Tiny cracks in the muscle fibers are filled and the tissue expands. Hence muscle growth.
Filed under: Fitness and Sports
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