Muscles are soft tissues in the body that contract and expand to generate force. They are responsible for everything from lifting objects to turning your head. Medical experts divide them into three types: cardiac (found in your heart and other internal organs), smooth and skeletal muscle.
When you perform resistance exercise, muscle cells are damaged and undergo a process called hypertrophy that grows them bigger and stronger. This happens because of hormones that control satellite cells, manage muscle mass and form new blood capillaries to bring more nutrients to the area.
The muscle-building process is also good for your bones. It stimulates the production of new bone tissue and requires the use of protein, calcium, magnesium and vitamins D and K. This helps prevent and treat bone loss, which is a normal part of aging.
Researchers found that in healthy adults, a person’s muscle mass closely correlates to his or her lifespan. In fact, those with the highest levels of muscle have the lowest rates of mortality. This discovery held true even after accounting for traditional markers of health and other factors.
The best way to build muscle is with a regular program of resistance training and a nutrient-dense diet that is high in protein, fats and carbohydrates. Start with a basic routine and progress to more challenging moves as you gain strength and experience muscle gains. It’s important to train safely, especially if you are just starting out or if you have preexisting injuries. Bygga muskler