By consistently doing a workout is one of the best things you can do for your health in the long run. Every year, researchers learn more and more about the benefits of frequent movement.
Exercise benefits all the tissues in your body, including the heart, blood vessels, muscle groups, bones, ligaments, tendons, immune system, intestine, liver, pancreas and brain. It is a fact that even non-exercise tissues benefit from frequent activity.
Below you will read some important aspects of muscle physiology so you can build an optimal recovery plan.
Exercise: a beneficial pressure
Exercise is seen as «pressure» for many organs in the body, but it differs from the negative pressure of everyday life. Exercise stimulates the cleavage, repair and growth of muscles, ligaments, tendons and bones in the process of creating a stronger body resulting in greater endurance.
During exercise, muscle groups have to perform 2 main missions:
1. «burn» the available fuel of the body for energy (mainly glycogen, triglycerides, amino acids).
2. To contract due to electrical signals of the brain.
The muscle groups during exercise
Muscles are able to «burn» multiple types of fuel during exercise, such as glucose (from carbohydrates), fatty acids (from fat) and amino acids (from protein). The type of fuel consumed each time to produce energy depends on the intensity and duration of the exercise.
In the same way that the car’s fuel is stored in its reservoir, so the muscles are able to store glucose, fatty acids and amino acids. These three types of fuel are «burned» to produce energy in the mitochondria, the muscle cell factories, a function that reminds a lot of the burning process of the car’s fuel inside the engine.
Glucose is stored as glycogen. Glucose is stored in each muscle cell in the form of glycogen. Glycogene is a fast-burning fuel used during high intensity exercise.
Fatty acids are stored as triglycerides. Triglycerides are a second, but not secondary, source of energy for low intensity exercise.
The amino acids are stored as muscle protein. Finally, the amino acids are stored in the muscle tissues as a muscle protein. Unlike glycogen and triglycerides, there is no storage space for the protein in muscle tissues. The muscle itself is the storage area of amino acids.
The choice of fuel depends on the intensity of the exercise.
As the intensity increases, carbohydrate consumption increases while fatty acid consumption decreases. This means that your muscle groups use fuel from the glucose store to fuel your workout, so you can get more carbohydrates!
In low-intensity exercises and workouts, fatty acids are the main fuel source and only small amounts of glucose are broken down to produce energy. As exercise intensity increases, larger amounts of glucose break down and «burn» for energy, making glucose the most prevalent source of energy.
Amino acids from the protein are in the last position of priority for energy production, as amino acids are the structural stones of the muscle tissue itself. To keep the muscle mass, it will «burn» first the glucose and fatty acids and then resort to the amino acids, which shows how «smart» the body is.
Muscular microtrauma (microtrauma)
Even if the amino acids from the muscle protein are the last choice of fuel to produce energy, microscopic tearing-tears are caused by repeated muscle contractions called «microtrauma.» These tiny strokes are one of the signs that the muscle needs restoration and this can only be done during rest.
Imagine a minor injury as a repeated wear to the car as a result of long distance driving. In the same way that replacing damaged parts of the car engine with new, better technology, so a micro-injury requires repair and restoration immediately after exercise.
Rehabilitation is vital but often underestimated and is not part of the training program as it should. It is very important to let your muscle groups rest, and to repair the minor injuries, and to replace the «fuel» consumed with the right foods.
The muscles are the largest tissue in your body and are extremely duller, since they react and respond to the type, duration and intensity of each exercise you perform. A frequently trained muscle tissue is in a constant state of remodeling, leading to increased strength, strength, flexibility and strength.
The next time you perform a workout, you must remember that your muscle groups perform a lot of tasks at the same time, such as:
1. Choose the «right» fuel! (Glycogen, triglycerides)
2. Try to be protected from muscle catabolism, that is, the breakdown of muscle protein (found in muscle tissue)!
3. Push thousands of times in a single exercise!
Author: Cyrus Khambatta, PhD in Nutritional Biochemistry from UC Berkeley
It’s a simple process, but a fitness area needs clear knowledge and no other trend for supposedly quick and painless body effect !!