22 June, 2009

Aging and Muscle Development

Filed under: Muscle — Joanne @ 11:15 am

olderman

We all know as we get older, it becomes harder to stay in shape. The workout regimen we did in our 30s no longer achieves the same desirable effects when performed in our 50s.

Unfortunately, the loss of muscle tissue is one of the signs of aging. Regardless of the number of weights we lift, our skeletal muscle cannot claim the same capacity it once had in our youth. From our mid 40s and beyond, it becomes increasingly slower to build and more difficult to maintain. With the involuntary loss of muscle tissue and fibre atrophy comes a decrease in physical strength, which is why (among other factors) it becomes more challenging to lift things and perform daily tasks. Less energy is expended while resting also occurs. This condition all human beings experience is known as sarcopenia.

Why Sarcopenia Occurs
Sarcopenia occurs due to a number of factors. A decrease in hormonal concentration is noted as one factor. With age, concentrations of growth hormone (GH), testosterone, and insulin-like growth factor (IGF-1) decrease, which may cause sarcopenia since they are all vital in protein production and maintenance. As most fitness enthusiasts already know, protein is essential in muscle tissue.

Research has shown that the loss of muscle mass can also be attributed to a dysfunction of the mitochondria. Nicknamed the powerhouse of the cell, the mitochondria generates adenosine triphosphate (ATP), a molecule essential in assisting muscle tissue to contract and relax. It is also vital in the processes of cellular growth and death. However with age, mitochondria declines in function thereby adversely affecting muscle tissue.

smoking

Dietary and lifestyle habits can accelerate the rate at which sarcopenia occurs. Habits such as inactivity, smoking and consuming large amounts of fatty food have been pinpointed

Fortunately, all is not lost once you hit your 40s. You can reverse some of the effects of sarcopenia by performing suitable exercises.

The Importance of Resistance Training
Resistance training is an important part of any exercise regimen. To delay and possibly reverse the onset of sarcopenia, resistance training should be performed at least twice a week, targeting all of the major skeletal muscle groups, such as the gluteals, pectorals and abdominals. Modifying dietary habits can also help maximize results.

womanmuscle

Effective resistance training will positively affect protein synthesis and create more lean tissue mass. Consult your doctor or professional health practitioner for the best exercise regimen appropriate for your body.

14 June, 2009

A Basic Introduction to Muscle: What is it?

Filed under: Human Anatomy — Joanne @ 6:22 pm

manmuscle

Simply put, muscles are responsible for movement and to produce force. When stimulated, it allows body parts to move, whether it be to shuffle our legs to walk, expand our lungs to breathe or even to send food through the digestive system so that we can provide sustenance to the body.

Muscle is essentially contractile tissue. As one of the four primary or basic tissue types, muscle tissue is comprised of cells that are dominated by filaments of actin and myosin. When muscle cells are stimulated appropriately they contract by these proteins, which slide past each other and become “engaged”. Once the muscle has completed the contraction, it returns to its original relaxed position with the help of adenosine triphosphate (ATP), a molecule that not only separates the two proteins, but also reacts with myosin to provide the energy for a muscle cell to contract. This is the process that occurs every time we move. Muscle tissue can only lengthen when other muscle tissue contracts.

There are three different types of muscle tissue in humans: skeletal, cardiac and smooth.

Skeletal Muscle
Comprised of cells that very long and striated. It is voluntary, meaning it can be consciously controlled by the nervous system and is found attached to the bone structure of the human body (skeleton). Skeletal muscle makes up about 40% of the mass of the average adult body.

Cardiac Muscle
Comprised of tissue that is striated and branched. Found only in the heart and is mainly involuntary.

Smooth Muscle
Comprised of cells that are tapered at the ends. Found in all organ systems, in the larger blood vessels to control the distribution of blood. Because of their location, smooth muscle is also known as visceral muscle. It is involuntary.

4 June, 2009

A Guide to Abdominal Toning for Six-Pack Abs

Filed under: Abdominals — Joanne @ 8:37 am

sixpack

Doing abdominal toning exercises on a consistent basis to achieve a defined mid-section is no easy task. Developing six-pack abs requires patience, hard work, and proper technique. You could work out until you were blue in the face and still not achieve six-pack abs if you don’t do abdominal toning exercises correctly.

Cornerstone of a killer physique or because you want to be more competitive physically – whatever the reason, a six-pack will surely improve your physical performance and keep you from thinking twice if you want to take your shirt off.

Keep in mind that no matter how many abdominal toning exercises you do, you won’t get a six-pack if you have a layer of fat around your mid-section. You must get your body fat down to 10% or less in order for your abdominal muscles to become visible. Contrary to popular belief, ab crunches are not necessarily the most effective abdominal toning exercise. Running on a treadmill every day and eating a lean, healthy diet may be enough to reveal the six-pack abs hiding under that layer of fat.

Tips for Getting Six-Pack Abs Quickly
The key to getting six-pack abs is following a three-step process that consists of eating right, strength training, and doing cardiovascular exercises on a regular basis. However, fulfilling these activities will not guarantee you six-pack abs. You must do abdominal toning exercises correctly and follow an optimal nutritional plan in order to get results. Otherwise your efforts will be futile.

cardio

The best cardiovascular exercise for achieving six-pack abs is interval training that alternates between low-intensity and high-intensity exercises. Studies show that interval training is the most efficient way to burn fat. It is popular belief that one should exercise for a long time at a low-intensity level to burn more fat. The truth is that you must exercise at a high-intensity level in order to stimulate your natural growth hormones, increase metabolism, build muscle, and of course, burn more fat. Of course you probably can’t exercise at such high intensity for very long and that is why you should alternate high-intensity exercise with low-intensity exercise through interval training.

cereal

A nutritional plan for optimal abdominal toning has nothing to do with starving yourself or drinking fat-burning shakes. An abdominal toning diet simply consists of eating healthy, nutritious food. Some essential nutrition tips for achieving toned, six-pack abs include avoiding fast food, eating plenty of fresh fruits and vegetables, reducing red meat intake, eating plenty of lean meat, and increasing fiber intake.

weights

Strength training for abdominal toning must be done consistently in order for you to see results. You must warm up prior to getting started to prevent injury. It’s also important to periodically give your abs a rest. Aim at doing strength training three days a week or every other day at the most. Do a variety of abdominal toning exercises to target all of your primary abdominal muscles. You should generally work on your lower abs before your upper abs because they are the most difficult.

When it comes to abdominal toning exercises, quality reigns over quantity. It’s important to contract your muscles prior to starting a set and keep them tightened while performing the exercises. You should also exhale while contracting your abs. When doing crunches, it’s imperative to use smooth, controlled movements because abdominal muscles respond best to slow movements with increased resistance.

Doing abdominal toning exercises religiously may be challenging but it will become second nature if you keep up with it long enough. With a little hard work and persistence, you’ll be well on your way to achieving a tight, defined mid-section.