Healthy and strong muscles are essential for the body to function properly. In addition, some people may want to achieve a physical appearance enhanced by muscle development. Skeletal muscles consist of contraction muscle fibers that enable movement. Muscle contraction is also a matter of how one sits and stops, in other words, how his / her posture is. Similarly, muscles influence joint stability, heat production, and maintenance of body temperature. And skeletal muscles are not only muscles but also organs. Muscle fibers contain many components including connective, nerve and blood or vascular tissues. The size of the muscles varies from the large muscles in the back, ie from the thighs to the much smaller muscles in some parts of the body, such as the middle ear.
When a person starts to exercise, the question he or she often asks is how long it takes to build muscle, and the answer can be complex. As we age, muscle mass and strength decreases, according to studies reported that men lose muscle mass faster than women of the same age. However, the more muscle there is when starting the exercise program, the more changes are seen during exercise. Men’s response to muscle resistance training is different in women for many reasons. Factors may include body size, composition and different hormones. In a study, muscle strength of men and women were compared. The results of this study showed that women only have shorter muscle fibers. This leads to a decrease in power, but power differences may also be due to lean tissue distribution.
What is the Best Way to Build Muscles?
Adding strength training to a person’s routine training is a great way to build muscle tone, strength and overall fitness levels. Strength training requires the use of weight, which does not necessarily mean that you need to work out with dumbbells, or work with muscle-building machines. Strength training can be done using one’s own body weight or, for example, with resistance bands. There are some common strength training methods and these methods are as follows:
• Bodyweight exercises such as push-ups, pushups and lungs
• Resistance band exercises
• Weights for dumbbells, kettle balls, cans or water bottles
• Weights for use in the gym or at home
Typically, it is recommended that strength training be performed at least 2 days a week and include all major muscle groups of the body. These main muscle groups include those found on the arms, legs, back and chest. One should be careful not to overdo it with the weights they use to avoid unnecessary injuries. It is important to gradually increase the amount and type of weight used to increase strength. It is recommended that 8 to 10 strength exercises be performed 2 or more days per week. They should be completed in groups of 8 to 12 replicates using the 2 to 3 set principle. This means that the person repeats the movement of each exercise 8 to 12 times and then 2 to 3 times again.
As one increases body strength, he or she may find it easier to complete repetitions 8 to 12 times using the same weight. Some of the fitness community report that when an individual performs more than 12 repetitions by applying the same weight, they can progress to more weights.
What is the Role of Nutrition in Muscle Building?
Although exercise alone is excellent for building muscle and strength, diet is an important factor in muscle growth and development. Some macronutrients and micronutrients play a critical role in muscle development and strength. Macro nutrients and micronutrients are as follows:
1) Macro nutrients: Macro nutrients consist of proteins, carbohydrates and fats and are also required for proper body function. Protein is very important for the normal functioning of the body. Proteins such as meat, dairy products, other animal products, nuts, grains and beans are essential for bone, skin, organ, hormone, enzyme, antibody and neurotransmitter function. The proteins consumed by the person are divided into vital amino acids. In addition, carbohydrates are the body’s energy source and are divided into simple or complex carbohydrates.
While simple carbohydrates break down very quickly, complex carbohydrates take longer to digest. Sources of carbohydrates include fruits, vegetables, cereals and should account for 40 to 60 percent of a person’s daily calorie intake. Fats should account for about 20 to 30 percent of your daily calorie intake. Common dietary fat sources are those fat sources are as follows:
• Butter or Ghee
• Coconut oil
• Extra virgin olive oil
• omega-3s from fish sources
• MCT (medium chain triglycerides) oil
• Whole milk and chocolate
Benefits of Regular Push-ups
It is exercise. Many people use push-ups for their normal exercise routine. The benefits of push-ups on a daily basis include improved muscle mass and cardiovascular health. Push-ups is a kind of strength training exercise. They activate the muscles in the arms and shoulders, but they retain the muscles in the nucleus and legs. Therefore, push-ups are very useful in gaining strength in the body. The effects, benefits and possible risks of regular push-ups are as follows:
Increased Joint Support
Push-ups are particularly effective in strengthening the muscles around the shoulder joints. The muscles and tendons in the shoulder region are responsible for keeping the upper arm bone in the shoulder socket. However, to increase sufficient strength in the muscles, it is important to gradually increase the number of push-ups. Overloading of weak muscles can cause muscle and tendon injuries.
Increased Muscle Tone and Strength
Push-ups have several different variations and each type of muscles mobilizes in different ways. In a small study involving eight volunteers in 2015, the effects on different muscle groups were compared by looking at the push-up variations. As a result of this study, the following data were obtained:
• Standard push-up (SP): Hands are separated at shoulder width and directly parallel to shoulders. The upper body or body is flush with the legs and remains rigid throughout the body.
• Large print: The distance between hands is twice the SP.
• Narrow push (NP): Hands are under the middle of the sternum or sternum with the touch of the head and forefinger of each hand.
• Forward push (FP): Hands are shoulder width but 20 cm in front of shoulders.
• Push back (BP): Hands are shoulder wide but 20 cm behind the shoulders.
According to the study, the following findings were obtained:
• NPs resulted in the greatest activation of triceps and pectoralis major muscles or pecs.
• FPs and BPs resulted in the greatest activation of the abdominal and back muscles.
• BP has generally mobilized the maximum number of muscle groups.
The study also concluded that BPs may be the most useful pushup variation to improve upper body condition and strength. NPs are best suited for people trying to increase the size, tone or strength of their triceps and pecs.
Improved Cardiovascular Health
Some studies have linked muscle strength to a reduced risk of cardiovascular disease. In the study conducted in 2019, the relationship between the number of push-ups a person could do and the risk of developing a cardiovascular health after 10 years was investigated. A total of 1,104 active, middle-aged men participated in the study. The researchers found a significant difference between the two groups of men. This difference is among those who have achieved more than 40 push-ups per day and less than 10. Men with 40 or more push-ups are 96% less likely to experience cardiovascular problems than men with 10 push-ups. However, it is important to remember that this study included only active, middle-aged men. Further studies are needed to determine whether these associations are the same for women and the same for older or inactive people.
As with most exercises, push-ups can increase the risk of some injuries. Many injuries result from an incorrect technique. If people are not sure how to perform different types of push-ups, they should talk to a fitness instructor. In general, the benefits of exercise tend to outweigh the risks. However, there are some potential risks to daily push-ups. These risks are as follows:
Reaching a fitness plateau: People who repeat the same exercise every day find that it is less difficult over time. People call it a fitness plateau. This means that the muscles are no longer developed. To avoid reaching a fitness plateau, people should incorporate a wide range of exercises into their fitness routines. Doing so will activate many different muscle sets. People willing to protect their muscles can benefit from aerobic exercise. The study conducted in 2013 also shows that people who do aerobic exercise tend to maintain great muscle strength throughout life. Ideally, a detailed exercise routine should also include certain types of exercise. These exercise types are as follows:
• Basic nerve development
• Balance training
Back pain: Some push-up variants such as BP and FP increase the activation of the lumbar muscles. This can cause back pain and discomfort. In addition, push-ups cause temporary compression of the intervertebral joints in the spine. An intervertebral joint is the point at which two spinal sections come together. A tissue pad called an intervertebral disc separates each portion of the spine. Excessive weight-bearing exercises can cause wear and tear of these discs.