What is muscle mass?
Muscle mass refers to the amount of muscle tissue in the body. In simplistic terms, it has been viewed as the productive mass of the body, contributing to one’s ability to perform physical tasks and maintain good health.
Why is muscle mass so important for health?
Muscle mass plays a crucial role in overall health and functionality, particularly as people age. With stronger muscles, individuals are less likely to fall and are more capable of performing everyday tasks like carrying groceries or climbing stairs.1
Muscle mass is an important aspect of health due to its role in glucose storage, metabolic rate, and physical movement. Studies suggest that having a sufficient amount of muscle mass can prevent health problems related to blood sugar and aid in maintaining a higher basal metabolic rate, which helps in weight management.2
How to maintain and build muscle mass?
To improve muscle mass for health benefits, consider the following steps:
1) Begin with a well-rounded fitness regimen that includes both resistance training and cardiovascular workouts. Resistance training should target all major muscle groups.
2) Introduce variety in exercises and workout routines to target different muscle groups and prevent plateaus in strength gains.
3) Focus on progressive overload, meaning gradually increasing the weight, frequency, or volume of resistance workouts to continually challenge muscles.
4) Ensure proper nutrition, specifically adequate protein intake, to support muscle repair and growth.
5) Prioritise recovery by allowing rest days between strength training sessions and getting adequate sleep to allow muscles to repair and strengthen.2,3
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