Good Lifestyle

If you are among the millions of Lockdown, ask yourself: when did you have the last time you did a force training?

Many of us go regularly for walks or races during locking, but with closed gymnasiums in many places, it is more difficult to lift weights, and we can neglect body weight exercises like pumps.

Unfortunately, when it comes to muscle mass, it is a case to use it or lose it quickly.

Consequences in the short and long term

Studies showperiods muscle obsolete can lead tofast andimportant Loss of muscle mass, even among young people.

Beyond the obvious decrease in strength and function, lean muscle loss can affect metabolism, increase the risk of diabetes and type 2 obesity and weaken your bones. In the elderly, it is associated with cardiovascular disease, osteoarthritis, cognitive impairment, depression, falls and fractures.

That's why it's so crucial to track your strength workout and maintain muscle mass, even in locking. The good news is that there are many strength training exercises that you can do at home, even without special equipment.

Try better you can match your usual force drive routine during this period or, if you do not have it, start building it in your day.

Young people are not immune to loss of muscle mass

Many think that loss of muscle mass is a problem that mainly affects the elderly, but even people at the beginning of the twenty can have a quick muscle loss under certain conditions.

Ato study Men in the early 1920s found that a strict bed rest week resulted in an average loss of about 1.4 kg in the lean body of the whole body.

Anotherto study, involving young people who had a leg immobilized by the knee arm, a muscular size observed diminished in the immobilized legs of about 5% over two weeks. The force decreased from 10 to 20%.

Clearly, locks do not apply the same degree of muscle disorder as rest to bed or immobilization.

Nevertheless, instudies When people have decreased their usual physical activity levels, about two weeks for disturbing changes in lean mass, insulin sensitivity and function to introduce themselves.

The decline can happen in correspondence and begins

The people of my field of research speak a lot of "sarcopenia": the loss of muscle mass related to the age and function that starts in your 30s and can accelerate as you get older.

Traditionally, we thought of sarcopenia as occurring in a widely linear way.

However, a more recent idea suggests that this decline canbe also a linear after all. This may occur in functions and starts, where acute sedentary behavior episodes (often because of the disease or hospitalization) result in repeated but serious declines of muscle mass. The researchers call it a "Catabolic crisis model"

According to this idea, the muscle mass recovers at the end of each acute episode, but never returns to its original quantity. Over time, an accumulation of episodes results in substantial muscle loss and a seriously compromised physical function.

Of course, some people can do more than usual exercise during locking. It's awesome! Cornsedentary behavior can easily slip into. ato study Persons under Lockdown found moderate walking increases and physical activity was only about 10 minutes a day, while sedentary behavior increased by about 75 minutes a day.

And of64 studies Explore CVIV-19 Lock Changes, Most observed declines in physical activity and increased sedentary behavior increases.

All you can do to find ways to maintain the activity and reduce sedentary time during locking may limit or prevent significant muscle loss.

How to build and maintain muscles at home

Resistance training is unequivocal the best way to build and strengthen muscles. This is a type of exercise that causes your muscles against external resistance.

The classic example of resistance formation uses a weight machine, but there are many resistance exercises that you can do at home with little or no equipment, including:

• "WITHOUT EQUIPMENT" reinforcement exercises such as pumps, boards, triceps, slots, squats, calf surveys and SIT-UPS
• Exercises using dumbbells or strength bands if you have them. If you do not do it, try to lift bricks, bottles of full milk or any heavy household element
• Functional "power" exercises like climbing a staircase as quickly (and safely) that you can or see how many times you can get up and sit on a chair in 30 seconds. Try third-party forts with a heavy object or pushing a wheelbarrow loaded outside.

Aim at least 30 minutes a day of moderate activity to vigorous. The fast walking, jogging, cycling or swimming is great. However, at least two days a week, you should do resistance exercises to build and maintain muscle mass.

If time is a problem, try splitting your exercise in short "snacks" from 5 to 10 minutes from the day. This "exercise snack" is a great way to break long periods of sedentary time during locking.

Try to integrate resistance exercises into your daily tasks. If you need something from a lower drawer, for example, do not bend you to get it - do a squat. Make squats and legglashes with leggings and falls from the dishes.

Need a video to guide?This a Tthis One is pretty good for younger and weakest. If you are older or you just get into fit, trythis onethis a.

Start the "banking" muscle early in life

Through regular exercises, children, adolescents and young adults can accumulate and maintain most important amounts of muscle mass. In doing so, they can probably avoid a significant loss of independence in older age.

As the retirement pension, we must start making "muscle deposits" early and often throughout life.

This article is republished byThe conversation under a Creative Commons license. Read itoriginal article.