One of the major health challenges in the elderly is the decline in muscle mass, strength and function, also known as atrophy.
The consequences are loss of autonomy in movement, increased risk of falls, fractures and many metabolic problems. However, the concern for muscle maintenance is not unique to the elderly. Many young people, especially those who practice at the gym, accidentally put themselves at risk of injury because they forget the important thing is that muscle mass needs time to rest after exercise.
According to Ms. Deepika Sharma, fitness trainer and founder of the Yoga spiritual School of Yoga Center in Rishikesh (India), one of the common misconceptions is "the more you exercise, the bigger the muscles". In fact, the body works like breathing: you need both inhaling (exhausted) and exhaling (resting).
You train, tear the muscle fibers, putting pressure on the system. But if you don't give your body space to regenerate, you won't get strong but are just exhausted in your own ambitions," Deepika Sharma explained.
Overtraining without recovery time can lead to muscle damage such as small tears or tears in muscle fibers, causing late-onset muscle aches and pains (DOMS).
Symptoms usually appear within 2448 hours of a workout, can last for several days and are accompanied by swelling and stiffness.
To develop muscle effectively without harming the body, according to Dr. G. Sushma (CARE Hospital, Hyderabad), it is necessary to apply a comprehensive strategy:
Exercise properly: Prioritize endurance exercises, muscle building combined with cardio and stretching activities.
Getting enough rest: This is the stage where muscles recover and develop. Lack of sleep or constant exercise can slow down progress.
Nutritious diet: Protein plays a major role in muscle recovery and building. In addition, it is necessary to supplement enough vitamins and minerals to maintain comprehensive health.
Finally, listen to your body. Heavy exercise is necessary, but only really effective when combined with a scientific rest regimen. Muscles do not only grow when you exercise, but also when you rest properly.
