Stay in shape and live longer 2

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.