SHAHEDNEWS: Aging causes the muscles of the body to weaken. To build, maintain, or strengthen your muscles, you can do strength training exercises daily.
According to SHAHEDNEWS, The activities introduced in this section will help build muscle and prevent muscle loss and atrophy. Having strong muscles not only preserves your appearance and enhances your well-being but also improves all aspects of life.
When it comes to building muscle, resistance training is the key. A 2016 survey showed that 57% of people prefer aerobic exercises, while only 24% engage in weightlifting. Evidence also suggests that doing these exercises can help you maintain muscle mass.
Choose weights that you can lift 8–12 times, and once you're able to lift them more than 12 times, increase the repetitions. Focus on working all parts of your body, including arms, chest, back, legs, and abdomen. Also, don't forget to include yoga and Pilates classes.
In a survey, 62% of people said they believed they were not getting enough protein, and 70% reported that by increasing their intake of protein-rich foods, they aimed to minimize the risk of losing muscle. However, interestingly, only 17% knew the exact amount of protein they needed.
According to a statement, at least 0.8 grams of protein per kilogram of body weight is required. However, try not to get caught up in the numbers, as dietary guidelines recommend focusing on consuming protein-rich foods rather than obsessing over a specific amount of protein.
Instead of compensating for your protein needs at dinner with a steak, aim to keep your intake balanced and consume protein in each meal.
According to a study, when protein is evenly distributed across breakfast, lunch, and dinner (30 grams per meal), muscle protein synthesis increases by 25%. In contrast, when protein consumption is randomly distributed with 11 grams at breakfast, 16 grams at lunch, and 63 grams at dinner, the results are less effective.
Pomegranates are packed with health benefits that can help maintain muscle mass. Pomegranates are particularly rich in a molecule called ellagic acid (raspberries are another good source).
In the gut, ellagic acid is converted by microbes into a substance called urolithin A. A published study shows that urolithin A enables muscle cells to protect themselves from age-related inefficient mitochondria.
Sunlight is beneficial for both the body and the brain. Research shows that vitamin D, which humans receive through exposure to sunlight, can help improve conditions like muscle weakness.
Additionally, other studies have shown that vitamin D deficiency can lead to muscle atrophy. A little sunbathing in the morning (for more than 15 minutes without sunscreen) can be beneficial.
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