Good muscle tone extends life

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Good muscle tone extends life
Having strong muscles can extend your life: it prevents diseases, accelerates recovery and multiplies the chances of survival.
Good muscle tone extends life

Good fitness has generally been associated with health for its beneficial effect on the cardiovascular and respiratory systems.

That is why the recommendations focus on aerobic exercise (running, swimming, etc.). However, strength exercises that tone muscles are equally beneficial.

GOOD MUSCLE TONE PREVENTS DISEASE AND PROMOTES RECOVERY

Muscle strength has a positive effect on life expectancy, even in patients with acute or chronic diseases. This has been demonstrated by a meta-analysis from 39 studies with data from a total of almost 40,000 patients. The study has been published in the Journal of the American Medical Directors Association.

The aim of the analysis, conducted by researchers from the University of Regensburg (Germany), Imperial College London (UK) and the Augsburg Hospital Health Science Centre (Germany), was to determine the impact of muscle power on the mortality of people receiving medical care.

As Barbara Prüller-Strasser of the University of Regensburg points out: “Poor muscle condition increases the likelihood of an earlier death. Patients with low muscle strength have a 1.8 times higher risk of dying after excluding other potential factors compared to patients with high muscle strength.”

5 KG MORE POWER REDUCES THE RISK OF MORTALITY BY ALMOST 30%

A five-kilogram above-average muscle power level has been shown to result in a 28% reduction in the risk of all-cause mortality. Muscle power can be measured by muscle load tests.

PART OF PREVENTIVE OR THERAPEUTIC TREATMENTS

Therefore, Prüller-Strasser concludes that, from the point of view of prevention, “it is crucial to identify patients with muscle weakness and treat them in time effectively.” This is especially important to improve the response of elderly patients to serious illnesses.

Through food and strength training you can get these people to improve their expectations. This aspect of treatment may be as important as drug therapy, according to the researchers.

A good muscle tone not only improves the prognosis and the possibility of survival in case of illness, but also provides a higher quality of life when you are healthy: you have more energy, a sense of control and efficiency.

WHAT IS MUSCLE OR STRENGTH TRAINING LIKE?

Strengthening muscles is associated with exercises with weights and machines in the gym. It is a possibility and it is not bad, but it is not the only one.

Rubber bands, for example, have the advantage that they gradually increase the resistance and effort needed to overcome it, which is more natural than the demand made by a weight. More importantly, it decreases the risk of injury. In fact, they are used in rehabilitation therapy.

YOGA, TAI CHI AND PILATES ALSO STRENGTHEN

Yoga is popularly associated with stretching, flexibility or body awareness, but the truth is that there are many asanas whose performance requires significant muscle tone. That is why it is convenient to include these positions in the sessions.

Similarly, tai chi strengthens the musculature, especially the legs and back, and improves balance. It is one of the most recommended disciplines for the elderly, to avoid falls and keep the joints in good condition.

The Pilates method is also very appropriate to strengthen the muscles, especially the abdominal.

HOW MUCH MUSCLE TRAINING SHOULD YOU DO?

UK health authorities recommend that adults do muscle training at least twice a week. Only in this way can the decline in musculature and bone mass be avoided from the age of 50.

It is important that the diet contributes to the regeneration of the muscles with a sufficient supply of proteins, which in the vegetable diet are found in legumes, nuts and seeds, and cereals.

It is necessary to consume several servings of these foods daily: for example, one or two servings of legumes (80 g dry or 200 g cooked), one or two servings of nuts (30-50 grams) and 4-6 servings of cereals.

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