MUSCLE BUILDING AND MUSCLE TONE

Regular exercise strengthens your heart and lungs and it can strengthen bones, slowing down the process of osteoporosis.

- Norbert D’Souza

It can help you move easily by keeping your joints, tendons and ligaments more flexible.

Can help you lose weight when combined with good eating habits or maintain ideal weight by burning excess calories and promote sense of well being.

HOW DO MUSCLES GROW?

Skeletal muscle is the most adaptable tissue in your body. When you do extreme exercise, like weightlifting, your muscle fibers undergo trauma, or what's called muscle injury. When your muscles are injured this way, satellite cells on the outside of the muscle fibers become activated. They attempt to repair the damage by joining together and, as a result, increasing the muscle fiber.

CERTAIN HORMONES actually help your muscles grow, too. They control the satellite cells and are responsible for things like:sending the cells to your muscles after exercise, forming new blood capillaries, repairingmusclecells. Managing muscle mass For example, resistance moves help your body release growth hormone from your pituitary gland. How much is released depends on the intensity of the exercise you've done. Growth hormone triggers your metabolism and helps turn amino acids into protein to bulk up your muscles.

HOW TO BUILD MUSCLE

Spending your whole day in the gym isn't necessary to build muscle. Weight training for 30 to 45 minutes, 3 to 4 times a week is enough to see results.

You should try to target all your major muscle groups at least twice throughout your weekly workouts.

While you may not see results right away, even a single strength training session can help promote muscle growth. Exercise stimulates what's called protein synthesis in the 2 to 4 hours after you finish your workout.

Your levels may stay elevated for up to a whole day.

How exactly can you tell if your muscles are growing? You may be able to see more muscle definition. If not, you'll certainly be able to lift heavier weights with more ease over time.