Weight Debate

Have you ever wondered what makes your muscles look bigger when you flex them – when you “make a muscle” with your biceps, for example?

Muscle cells contain long strands of protein lying next to each other. When you want your muscles to move, your brain signals your nerves to stimulate them. A chemical reaction in your muscles follows, causing the long strands of protein to slide toward and over each other, shortening the length of your muscle cells. When you “make a muscle” and you see your muscle bunch up and bulge, you are actually watching it shorten as the protein strands slide over each other.

When you do challenging muscle-building exercises on a regular basis, the bundles of protein strands inside your muscle cells grow bigger.

Muscular strength is the ability of a muscle to exert force for a brief period of time. Upper-body strength, for example, can be measured by various weight-lifting exercises.

Muscular endurance is the ability of a muscle, or a group of muscles, to sustain repeated contractions or to continue applying force against a fixed object. Push ups are often used to test endurance of arm and shoulder muscles.

There are different ways to measure strength:

• Absolute strength – maximum force that your muscles can produce; the maximum amount of weight you can lift in one repetition.
• Dynamic strength – repeated motions.
• Elastic strength – exert force quickly.
• Strength endurance – withstand fatigue.

Masseter
The strongest muscle in your body, based on its weight, is the masseter. With all muscles of the jaw working together it can close the teeth with a force as great as 55 pounds (25 kilograms) on the incisors or 200 pounds (90.7 kilograms) on the molars.

Gluteus Maximus
The gluteus maximus (buttocks) is the largest muscle in the human body. The gluteus maximus is large and powerful because it has the job of keeping the trunk of the body in an erect posture. It is the chief antigravity muscle that aids in walking up stairs.

Heart Muscle
The hardest working muscle is your heart. The heart pumps out 2 ounces, that’s 71 grams, of blood at every heartbeat. Your heart pumps at least 2,500 gallons (9,450 liters) of blood daily. The heart has the ability to beat over 3 billion times in a person’s life.

Eye Muscles
The external muscles of the eye are constantly moving to readjust the positions of the eye. When the head is in motion, the external muscles are constantly adjusting the position of the eye to maintain a steady fixation point. However, the external muscles of the eye are subject to fatigue. In an hour of reading a book, the eyes make nearly 10,000 coordinated movements.

Tongue Muscles
Your tongue is a tough worker. Your tongue is made up of groups of muscles, and like the heart, it is always working. It helps in the mixing process of foods. It binds and contorts itself to form letters. The tongue contains linguinal tonsils that filter out germs. Even when you sleep, your tongue is constantly pushing saliva down your throat.

Soleus
The muscle that can pull with the greatest force is the soleus. It is found below the gastrocnemius (calf muscle). The soleus is very important for walking, running, and dancing. It is considered a very powerful muscle along with calf muscles because it pulls against the force of gravity to keep the body upright. This muscle keeps an individual from falling backwards.

Muscles of the Uterus
The uterus sits in the lower pelvic region of females. The uterus muscles are deemed strong because they contract to push a baby through the birth canal. The pituitary gland secretes the hormone oxytocin, which stimulates the contractions.

Did you know that…
Heat production, to maintain body temperature, is an important by-product of muscle metabolism. Nearly 85 percent of the heat produced in the body is the result of muscle contraction.

Muscles are given Latin names according to location, relative size, shape, action, origin/insertion, and/or number of origins. Example – the flexor hallucis longus muscle is the long muscle that bends the big toe:

• Flexor = A muscle that flexes a joint
• Hallucis = great toe
• Longus = Long

Image from the History of Medicine, National Library of Medicine Web site at www.nlm.nih.gov/

The muscles of the trunk include:

• Those that move the vertebral column.
• The muscles that form the thoracic and abdominal walls.
• Those that cover the pelvic outlet.

The erector spinae group of muscles (muscles of the lower back) on each side of the vertebral column is a large muscle mass that extends from the sacrum (the large, triangle-shaped bone in the lower spine that forms part of the pelvis and is made of 5 fused bones of the spine) to the skull. These muscles are primarily responsible for extending the vertebral column to maintain erect posture. The deep back muscles occupy the space between the spinous and transverse processes of adjacent vertebrae.

The muscles of the thoracic (having to do with the chest) wall are involved primarily in the process of breathing. The intercostal muscles are located in spaces between the ribs. They contract during forced expiration. External intercostal muscles contract to elevate the ribs during the inspiration phase of breathing. The diaphragm is a dome-shaped muscle that forms a partition between the thorax and the abdomen. It has three openings in it for structures that have to pass from the thorax to the abdomen.

The abdomen, unlike the thorax and pelvis, has no bony reinforcements or protection. The wall consists entirely of four muscle pairs, arranged in layers, and the fascia that envelops them. The pelvic outlet is formed by two muscular sheets and their associated fascia.

The Abdominal Muscles
The abdominal muscles – the rectus abdominis muscles (commonly called the six pack) and the internal and external oblique muscles – are part of the group that form the trunk musculature. Weak abdominal muscles are a cause of bad posture and may be a predisposing factor in chronic lower back pain.

Strengthening the abdominal muscles will firm the waistline, improve posture, and result in a trimmer appearance. Abdominal exercises do not spot-reduce fat from around the abdomen and waist . Fat is lost only by expending more calories than are consumed.

The sit-up is one of the most common exercises for abdominal strengthening and toning. The Bent-leg sit-up is popular because it does not cause excessive stress on the lower back . Straight-leg sit-ups are not recommended and should be avoided because they may cause undue strain on the lower back . Straight-leg sit-ups work the hip flexor muscle as opposed to the abdominals.

Many authorities agree that (depending on the type of exercise) abdominal muscles, unlike most other muscle groups, can be worked on a daily basis. Weight-resistive abdominal exercises should usually be alternated with a day of rest. Rate of progress is an individual judgment, but in the beginning it is best to proceed slowly.

Abdominal exercises may be used for fully defined muscular development or as a warm-up routine for other exercises and sports. In a muscular development routine, abdominal muscles are strengthened by:

• Increasing the number of repetitions per set.
• Increasing the number of sets.
• Progressively shortening the rest periods between sets.
• Increasing the angle of the exercise.
• Strapping on leg weights for some exercises or holding a weight plate while performing other exercises.

Abdominal exercises are usually performed with higher repetitions per set than are most weight training exercises.
Increasing the Number of Repetitions

• Always do warm-up exercises before lifting weights.
• Start with a minimum of 8 repetitions with a given weight. If a minimum of 8 repetitions cannot be completed, the weight is too heavy for you and the resistance should be lowered until 8 repetitions can be completed.
• When 12 repetitions can be successfully completed, the weight should be increased by 5 to 10 pounds. When 12 repetitions can be completed with the increase in pounds, the weight may be increased again.
• Work up to 15 to 20 repetitions per set for muscle maintenance, endurance, and tone.
• When performing exercises with free weights, it is recommended that 2 to 6 sets for each particular muscle group be used.

CAUTION
Beginners are encouraged to use free weights with a spotter present. Certain exercises will require a spotter regardless of skill level, for example, squats.

Source:
www.rehab.research.va.gov/
training.seer.cancer.gov/anatomy/

The muscles of the upper extremity include:

• Those that attach the scapula to the thorax and generally move the scapula.
• Those that attach the humerus to the scapula and generally move the arm.
• Those that are located in the arm or forearm that move the forearm, wrist, and hand.

The image on the right shows some of the muscles of the upper extremity.

Muscles that move the shoulder and arm include the trapezius and serratus anterior. The pectoralis major, latissimus dorsi, deltoid, and rotator cuff muscles connect to the humerus and move the arm.

The muscles that move the forearm are located along the humerus, which include the triceps brachii, biceps brachii, brachialis, and brachioradialis. The 20 or more muscles that cause most wrist, hand, and finger movements are located along the forearm.

Source: training.seer.cancer.gov/anatomy/

Your muscles help you move and help your body work. Different types of muscles have different jobs.

There are 3 types of muscles in your body:

• Cardiac Muscle
  Cardiac muscle makes up the wall of the heart and is under control of the autonomic nervous system. The cardiac muscle is responsible for the forceful contraction of the heart. The contraction of cardiac muscle is involuntary, strong, and rhythmical. Its muscular walls beat, or contract, pumping blood continuously to all parts of your body. The cardiac muscle cell has one central nucleus, like smooth muscle, but it also is striated, like skeletal muscle. The cardiac muscle cell is rectangular in shape.



• Smooth Muscle
  Smooth muscles make up the walls of the gastrointestinal tract, bladder, uterus, blood vessels, and internal muscles of the eye, and is under the control of the autonomic nervous system. You cannot control these muscles consciously, they are under involuntary control. Smooth muscle contracts slowly and rhythmically. The smooth muscle cell appears spindle shaped and has one central nucleus.



• Skeletal Muscle
  Skeletal muscles are attached to your bones and in some areas of your skin (muscles in your face). Contraction of the skeletal muscles helps limbs and other body parts move. The peripheral portion of the central nervous system (CNS) controls the skeletal muscles, making these muscles under voluntary control. The basic unit is the muscle fiber with many nuclei. These muscle fibers are striated (having transverse streaks) and each acts independently of neighboring muscle fibers.

Muscle is denser and therefore takes up a smaller amount of space per pound than fat. Some scientists estimate that the “space” that one pound of muscle occupies is about 22 percent less than one pound of fat!

Will You Gain Weight when Strength Training if You Don’t Diet?
Unless you increase the amount of calories you are eating, it is very unlikely that you will gain weight or become bulky. The reason: one pound equals one pound regardless of whether the pound is fat, muscle, or some other substance like butter or steel.

If you begin strength training and continue to eat the same number of calories, you may lose some weight because you’re burning additional calories while exercising.

The important thing about strength training is the change in body composition. You will gain muscle and most likely decrease body fat even if your body weight stays the same. Usually, people might drop a size or two after they have been strength training for a couple of months. That’s because their body shape has changed for the better.

If your goal in starting strength training is to gain weight, it is recommend that you increase the number of calories you are consuming. Try adding a vegetable, an extra fruit, low fat dairy and/or whole grain serving to your daily diet.

Different kinds of exercises work different muscle groups, and some exercises work many muscles. You should try to work all of your muscles each week.

Here are some exercises and the kinds of muscles used for each exercise, if you do the exercise correctly:

Sit-ups
Muscles worked – Abdominals.

Push-ups
Muscles worked – Chest, shoulders, arms, abdominals.

Jumping Jacks
Muscles worked – Buttocks, calves (lower leg), inner and outer thigh.

Swimming
Muscles worked – Nearly all major muscles.

Running
Muscles worked – Calves, front/back thigh, abdominals.

Jumping rope
Muscles worked – Shoulders, arms, abdominals, thighs, calves.

Walking
Muscles worked – Arms, abdominals, front and back thigh, calves.

Inline Skating
Muscles worked – Buttocks, inner and outer thigh.

Dancing
Muscles worked – Nearly all major muscles, depending on type of dance.

Squats
Muscles worked – Buttocks, front and back thigh, calves.

Hula Hoop
Muscles worked – Abdominals, lower back.

Always be careful… what is easy for one person might be strenuous for you. Consult your doctor before starting any exercise program.

Muscular strength is the ability to move your muscle against a resistance. You need to push or pull against resistance to become stronger, such as your own weight like in push-ups, or using free weights (talk to an instructor before using weights), or even pushing the vacuum cleaner.

Muscle strengthening activities increases your strength and builds muscle. Getting regular exercise everyday keeps all of your muscles strong, and makes it easier for you to do daily physical tasks.

Examples of some muscle strengthening activities:

• Swinging on playground equipment or bars.
• Rope climbing, rock climbing, wall climbing, or tree climbing.
• Games such as tug-of-war.
• Resistance exercises using body weight or resistance bands (for kids)
• Resistance exercises with exercise bands, weight machines, hand-held weights (for adults).
• Sit-ups – curl-ups or crunches.
• Push-ups and pull-ups. For kids, modified push-ups with knees on the floor.
• Heavy gardening such as digging, or shoveling.
• Yoga

Adults need to do muscle-strengthening activities at least 3 or more days a week that will work all of the major muscle groups – the back, shoulders, chest, arms, abdomen, legs, and hips.

Adults with a disability
If you have a disability, regular physical activity can provide you with important health benefits, like stronger lungs, stronger muscles, a stronger heart, improved mental health, and a better ability to do everyday tasks.

Talk with your doctor before you begin a physical activity routine, and get advice from a professional with experience in physical activity and disability who can tell you more about the amounts and types of physical activity that are appropriate for you and your abilities.

Always be careful… what is easy for one person might be strenuous for another.

These slow stretches help prevent back injuries and make your muscles more flexible.

Hold each position for 20 seconds and repeat 3 times. Good to do before you start your job everyday.

It doesn’t take much time to improve the strength and flexibility of your back. In just 10 minutes a day, you can perform a few exercises, which can prevent a lifetime of low back pain!

The exercise below strengthens your stomach muscles:
Lie on your back with both knees bent and your feet flat on the floor. Slowly raise your head and shoulders off the floor, keeping your hands across your chest. Work up to 30 repetitions.

The exercise below strengthens your low back:
Lie on your back with both knees bent and your feet flat on the floor.
With arms lying at your sides, tighten stomach muscles, squeeze buttocks, and slowly raise your hips into the air. Hold for 5 seconds and and then slowly bring the buttocks back to the floor.
Repeat 20 times.

The exercise below strengthens your back and leg muscles:
Stand with your back against a wall and your feet slightly apart. Slide into a half-sit. Hold as long as you can; slide back up. Repeat 5 times.

Aerobic Exercise
Aerobic exercise also stretches and strengthens the muscles that support your low back, which combined with healthy eating can also help you maintain your ideal weight. If you’re overweight, the extra pounds add to the strain on your low back. Aerobic exercise like walking, can help you lose weight.

Proper Rest
The best position for resting the back muscles is lying on your back on your living room floor with a pillow under your knees and a rolled up towel under your neck. You can also lie on your side in the fetal position – bend the knees to reduce strain on the low back and put a pillow between your knees, and under your head and neck to keep them level.

Note:
Remember to always be careful… what is easy for one person might be strenuous for you. Consult your doctor before starting any exercise program.