METABOLIC ADVANTAGES THE MUSCLE FACTOR
Metabolic advantages gained through exercise:
As i have mentioned before I have looked deeply into many research articles and scientific studies, one of my favorites is :
A potent physiological method to magnify and sustain soleus oxidative metabolism improves glucose and lipid regulation.
This study really focused on the use of a specific muscle under and below your calf muscle.
To put this muscle in context to others in your body take for instance your bicep, when you use this muscle it is a power house and is designed to help you pick up lift and manipulate objects.
The soleus is a workhorse muscle it is designed to be used constantly standing, walking, running even tiptoeing or reaching up to a high shelf.
The fundamental difference is when you use your bicep you and it uses bursts of energy and both you and the muscle tire quickly. Whereas the soleus is designed to walk constantly all day and handle almost anything you need it for without draining you or its ability to function.
This study really helped clarify in my mind some of the missing pieces that were left in my systems. Hopefully I can explain things a little better for everyone to understand.
When it comes to weight loss and improving overall health, muscle mass is a key factor to consider. Not only can it help regulate glucose and lipids through isometric contractions, but it can also have a host of other benefits for the body.
Perhaps the most significant advantage of having more muscle tissue is that it burns more calories at rest than fat tissue does. That's because muscle tissue is more metabolically active, meaning it requires more energy to maintain. This higher resting metabolic rate can aid in weight management and overall health, as it allows the body to burn more calories even when at rest.
In addition to the effects on metabolism, increasing muscle mass can also help decrease the amount of stored glycogen in the body. Glycogen is a type of carbohydrate that is stored in the muscles and liver and is used as a source of energy during physical activity. By increasing muscle mass, the body may be able to burn through more glycogen during sleep, leading to "emptying the tank" and starting the next day with more energy.
Basicly having more muscle mass can also improve insulin sensitivity, which is the ability of the body to use insulin effectively to regulate blood sugar levels. This is particularly important for overall health, as poor insulin sensitivity is a risk factor for several chronic diseases such as type 2 diabetes and metabolic syndrome.
To build muscle mass or density, incorporating low-impact exercises like isometric contractions into your workout routine can be very helpful. Isometric contractions involve holding a muscle in a fixed position without movement, which can help build strength and improve muscle density without exacerbating physical limitations or causing additional pain. Other resistance exercises such as weight lifting and resistance band workouts can also be effective in building muscle mass.
It's worth noting that building muscle mass takes time and consistent effort. It's also essential to ensure that your body is receiving adequate nutrition to support muscle growth, including a balanced diet with sufficient protein intake.
In other words muscle mass is crucial for weight loss and improved health. By increasing muscle mass through consistent exercise and proper nutrition, you can experience several benefits, including an improved metabolism, increased energy levels, and better insulin sensitivity. Incorporating low-impact exercises like isometric contractions into your workout routine can be an effective way to build muscle mass without exacerbating physical limitations or causing additional pain.
Now lets keep it real, Most who are reading this have issues with exercise and are either physically blocked as i have mentioned in the previous blog or mentally deprived of motivation,one factor could be as simple as “you just don't like it”.
So i will try to be gentle with this.
If you do not exercise at least a little regularly you are doing yourself a major disservice and you are actively sabotaging every other effort you take, so i have developed an exercise routine usable by almost every one.
If you have issues with chronic pain or bad joints or fibromyalgia or weak muscles or one of a million other excuses that I have come up with over the years, some of which may in fact be the case. But barring loss of limb the only thing stopping you from doing these exercises is your mind.
Please try them. I swear that they will help you, and if heaven forbid you start to enjoy the exercise and want more or a more intensive system i will post that later.
WEEKLY EXERCISE PLAN:
Monday:
Warm-up: 5 minutes of walking in place or marching in place
Seated Leg Raises - 2 sets of 5 reps on each leg (instructions: Sit on a chair with your back straight and your feet flat on the floor. Slowly lift one leg up as high as you can without causing pain, hold for 3-5 seconds, then lower it back down. Repeat with the other leg.)
Wall Push-Ups - 2 sets of 5 reps (instructions: Stand facing a wall with your arms extended, place your hands on the wall at shoulder height, slowly lower your body towards the wall and then push back up to the starting position. This is a modified version of a push-up that is easier on the joints.)
Soleus Raises - 2 sets of 5 reps on each leg (instructions: Stand behind a chair and hold onto the back for support. Slowly raise up onto the balls of your feet and then lower back down, focusing on contracting your calves.)
Cooldown: 5 minutes of walking in place or marching in place
Tuesday:
Warm-up: 5 minutes of walking in place or marching in place
Chair Squats - 2 sets of 5 reps (instructions: Stand in front of a chair with your feet shoulder-width apart, slowly lower your body towards the chair as if you are about to sit down,don’t actually sit tho - then stand back up.)
Arm Curls with Water Bottles - 2 sets of 5 reps (instructions: Hold a water bottle in each hand with your arms at your sides, slowly bend your elbows and lift the bottles towards your shoulders, then lower them back down.)
Soleus Raises - 2 sets of 5 reps on each leg
Cooldown: 5 minutes of walking in place or marching in place
Thursday:
Warm-up: 5 minutes of walking in place or marching in place
Toe Taps - 2 sets of 5 reps (instructions: Sit on a chair with your feet flat on the floor, lift one foot up and tap your toes on the floor, then switch to the other foot.)
Wall Push-Ups - 2 sets of 7 reps
Soleus Raises - 2 sets of 7 reps on each leg
Cooldown: 5 minutes of walking in place or marching in place
Friday:
Warm-up: 5 minutes of walking in place or marching in place
Chair Squats - 2 sets of 7 reps
Arm Curls with Water Bottles - 2 sets of 7 reps
Soleus Raises - 2 sets of 7 reps on each leg
Cooldown: 5 minutes of walking in place or marching in place
Saturday:
Warm-up: 5 minutes of walking in place or marching in place
Seated Leg Raises - 2 sets of 7 reps on each leg
Toe Taps - 2 sets of 7 reps
Soleus Raises - 2 sets of 10 reps on each leg
Cooldown: 5 minutes of walking in place or marching in place
Stretching: You should finish each workout with gentle stretching exercises for the muscles that were worked, such as calf stretches, quad stretches, and shoulder stretches.
Please note that you should start with the lowest amount of reps and intensity and gradually increase each week by one or two reps, according to your comfort level.
With these exercises and how low impact i have made them, if you experience any serious or noteworthy pain or discomfort you should stop immediately and consult your doctor.
Thankyou for reading and I hope to see you in the next blog where I will be going over eating patterns.
