We all know that exercise is important, but have you ever wondered just how impactful it can be on your overall well-being? Today, let’s unravel the mystery behind why building muscle is not just a fitness goal but an essential investment in your long-term health and quality of life.
Picture this: two individuals, let’s call them ‘A’ and ‘B’, are identical in height, weight, gender, and age. They lead very similar lives meaning they get about the same amount of sleep, work very similar office jobs, and eat similar diets – including the occasional sweet treat. Over years of maintaining nearly identical lifestyles, A remains at a healthy body weight, and is arguably more healthy than the average person while B is struggling to control their health and is at risk for developing chronic disease. How is it that A remained healthy while B didn’t?
We may presume that A is more active or exercises while B lives a more sedentary lifestyle. As we know, however, both A and B lead nearly identical lives, so they both exercise. The difference is the type of exercise they engage in, and the resulting impact on their bodies. A strength trains regularly which has shaped their body into a strong, capable person. B gears towards cardiovascular exercise which means they haven’t done much to maintain or build lean mass throughout their life. Now, I am not saying that cardio is a waste of time – it most certainly isn’t – what I am saying is strength training is the key to building muscle, and muscle is essential in a more healthy person. Let’s delve deeper.
More muscle mass means a higher base metabolic rate (BMR) – a fancy way of saying your body will use more energy by simply doing nothing. It means you can eat more food, move less, and maintain your weight with less effort. It also means that the foods we eat are more effectively stored or utilized. Even the less healthy foods we enjoy like chips, cookies, or ice cream seem to follow different pathways after being ingested in more muscular, fit people. Sounds like a dream right? I just have to strength train and I can eat whatever I want? Unfortunately that isn’t quite the full truth, but it can certainly get us a lot closer to that dream. After all, it is the reason that A was able to maintain a healthy body weight while B struggled despite their genuine effort. What research has also shown us is that individuals with a higher muscle mass tend to have a lower incidence of chronic health conditions. By investing in your strength, you’re not just shaping your physique; you’re fortifying your body against the onset of diseases. What else can muscle do for us?
For many older adults, the fear of falling is real and rightfully so. Falling poses a significant risk of injury and can have serious consequences. The antidote you ask? Surprise, surprise – it’s muscle. Weight lifting also seems to do a great job at retaining fast-twitch muscle fibers. Fast-twitch muscle fibers are a component of muscle that allow us to make fast, powerful movements. Essentially, the fast-twitch muscles give us the ability to react to sudden changes. The ability of a young person to quickly maneuver their foot behind them after slipping on a patch of ice has a lot to do with this mechanism. It becomes increasingly hard to build muscle, and strength, in older age. The sooner you begin the better. That doesn’t mean that all hope is lost if you’re an older adult – it just emphasizes the importance of starting now.
If it’s not falling you’re concerned about, it’s good to know virtually all activities of daily living (ADLs) become easier when we are stronger. From carrying grocery bags, to hauling a suitcase up and down the stairs, to helping your brother move his new couch into the living room. And while you’re doing those activities, being strong can help reduce the risk of injury. A strong person is less likely to get hurt picking up their grandchild off the floor, or shoveling gravel into a wheel barrel. The body becomes accustomed to strenuous feats of strength in the gym, which has tremendous carry over into daily life. Hopefully by now you’ve unraveled that building muscle isn’t just about looking good; it’s about investing in a healthier, more resilient version of yourself. It’s truly an investment worth flexing for.
-Jake Wippich, Performance Coach at Motus Rx-
If you’d like to learn more about how you can build strength or work with us at Motus Rx on your Performance/Fitness Training, please inquire here…www.motusrx.com/performance-training-inquiry