Exercise your muscles to increase metabolism and burn calories more easily

Exercising muscles helps increase your basal metabolism and makes it easier to burn calories. Studies have shown that every additional 0.5 kg of muscle consumes 30-40 calories more per day. In other words, if you gain 0.5 kg of muscle, the extra calories consumed each year are equivalent to 1.5-2 kg of fat calories, which is beneficial for maintaining body shape, improving your basal metabolic level, and enhancing physical fitness.

Exercising muscles helps increase your basal metabolism and makes it easier to burn calories. Studies have shown that every additional 0.5 kg of muscle consumes 30-40 calories more per day.

Muscle building helps improve basal metabolism

Life never stops, movement never ends. With the improvement of people's living standards and the popularization of health knowledge, people pay more and more attention to physical exercise. The human body is able to move mainly relying on our motor system. Bones are the framework of the musculoskeletal system, while muscles are the power units of the musculoskeletal system. Only with muscle contraction can the joints move, allowing us humans to walk, eat, and even perform fine movements of the hands.

The composition and function of muscles

The muscles of the human body can be divided into smooth muscle, cardiac muscle and skeletal muscle according to their structures. Smooth muscle is mainly distributed in the hollow organs of the internal organs and the walls of blood vessels, with slow and lasting contraction and relaxation; myocardium is the main part of the heart wall and is responsible for pumping blood; skeletal muscle is mainly found in the trunk and limbs, with rapid and powerful contraction but easy to fatigue.

Myocardial muscle and smooth muscle are regulated by visceral nerves and are not directly controlled by the will, so they are involuntary muscles; skeletal muscle is innervated by somatic nerves and directly controlled by the human will, so it is also called voluntary muscle. Voluntary muscle has the function of contraction. When observed under a microscope, skeletal muscle has striations just like cardiac muscle, so it is called striated muscle.

For those who are trying to lose weight, moderate exercise can help to sculpt their body.

When people exercise and move, they rely mainly on skeletal muscles. Skeletal muscles are widely distributed in the human body, with more than 600 pieces, accounting for about 40% of body weight. Each muscle has a certain shape, structure, position and auxiliary devices, performs certain functions, has a rich distribution of blood vessels and lymphatic vessels, and is innervated by nerves.

Each skeletal muscle consists of a muscle belly and a tendon. The belly part of the muscle is mainly composed of muscle fibers (i.e. muscle cells), which are red and soft. The tendon part is mainly composed of parallel and dense collagen fiber bundles. It is white in color, strong and has no contraction ability. It is located at both ends of the muscle belly. Its tensile strength is about 112 to 233 times that of the muscle. Muscles are attached to bones with the help of tendons. When a muscle is subjected to sudden violence, the tendon usually does not rupture but the muscle belly may rupture, or the connection between the muscle belly and tendon or the attachment of the tendon may be pulled apart. As we age, osteoporosis develops and strong muscle contractions can lead to fractures.

Increased muscle mass makes it easier to burn calories

Exercises that strengthen muscle strength and endurance can increase muscle mass and improve athletic performance, but for the average person the key is that it promotes health. Building muscle strength and endurance has benefits throughout life.

One benefit: Studies have shown that as people age, their basal metabolic rate decreases and their energy expenditure decreases. As the total muscle mass tends to decrease, the human basal metabolic rate decreases by 3% every decade. People who do not exercise regularly lose 0.25 kg of muscle and gain 0.25 kg of fat each year. The accumulation of fat leads to weight gain, which puts a great burden on the heart's blood supply. Some expert research points out that every additional 0.5 kg of muscle consumes 30-40 calories more per day. In other words, adding 0.5 kg of muscle will consume an additional calorie equivalent to 1.5-2 kg of fat calories each year. This is beneficial for maintaining body shape, improving one's basal metabolic rate, and strengthening physical fitness. For diabetic patients, exercise is a must.

Muscle strength and endurance training can not only help you lose weight but also keep your skin elastic. Proper muscle training can increase the stability of bones and joints and reduce the chances of muscle, tendon and ligament strains.

Benefit 2: Muscle strength and endurance training can not only help you lose weight but also keep your skin elastic. Proper muscle training can increase the stability of bones and joints and reduce the chances of muscle, tendon and ligament strains. At the same time, muscles are closely related to human functions. For example, exercising the back muscles can enhance the function of the respiratory system, and exercising the waist and back muscles can maintain the stability of the lumbar spine.

Benefit three: When muscles are not exercised for a long time, they will lead to muscle atrophy, which is medically known as disuse muscle atrophy. This may be noticed in patients who are bedridden or have a cast. Because the muscles are not properly exercised, the muscle fibers gradually become thinner, the muscle volume appears to be smaller, and the muscle strength decreases. If the muscle training is properly resumed at this time, the original muscle level can still be restored. If muscles are not exercised for a long time, the muscle fibers will become thinner until they disappear and are replaced by fibrous tissue. The muscle strength cannot be restored to its original level and the patient will not be able to sit or stand.

Muscle training should be done in moderation

Proper muscle exercise can promote muscle metabolism. However, inappropriate or excessive exercise often causes chronic damage to the musculoskeletal system, the most common of which is tenosynovitis. Tenosynovitis refers to chronic aseptic inflammatory changes caused by mechanical friction of the tendon in the tendon sheath. The clinical manifestations include local pain, tenderness and limited joint movement. The most typical symptom is snapping of the fingers, commonly known as trigger finger or snapping finger. When a muscle is used for a long time, spasm and pain will occur. This is a signal from the muscle to the human body, telling people that this muscle needs to rest to avoid more serious injury.

In short, the prevention of tenosynovitis mainly involves limiting injury-causing activities, correcting bad postures, maintaining joint non-weight-bearing activities, and changing postures regularly. In addition, active assistance with physical therapy, massage, topical medications, etc. can also improve local blood circulation, reduce tissue adhesion, soften scars, etc., thereby improving symptoms. If the condition does not improve, go to the hospital immediately.

Source: 39 Health Network www.39.net

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