6 Tips for Healthier Muscular System

by Teck Zhee Liew · Published July 17, 2015 · Updated October 10, 2016

6 Tips for Healthier Muscular System

Whenever you make a voluntary or involuntary movement during the day, you muscular system functions to make it happen. Your muscular system is the master of movements such as walking, talking, or even itching your noise while reading this article. They contain nerves that connect them with the brain, from which they take orders for physical movements. Human muscular system – your body engine, containing more than 600 muscles in the human body, needs a consistent care in order to keep it fit, healthy and strong. Many people feel the necessity of keeping a healthier muscular system, but don’t know how. It is important for people eat balanced diet and work out regularly to keep your muscular system fit and in shape. The following tips are guides to keep your muscular system healthy, do your daily chores more comfortably, reduce the possibility of unexpected injuries, and thus boost one’s confidence and self-esteem.

1. Follow a healthy diet

A well-balanced diet is essential for your muscular system health. Your muscles are built on the food you choose to eat. The body needs certain types of food in certain amounts. Therefore, eating the right food play a vital role in maintaining a healthy muscular system. Your muscles need vitamins, minerals, protein, carbohydrates and healthy fats so that they can function at their best. Muscles convert glucose into energy sources which fuel your muscles. Eating carbohydrates from fruit, vegetables and whole-grain breads provides your body with sugars that your muscles turn into energy that fuel your muscles. Protein provides the body with the building blocks of the muscles and serves as a backup source of energy production. It is also important for growth and recovery. The following are types of food that contain healthy protein and are all good for the muscles: lean meats and poultry, nuts, eggs, dry beans, fish, seafood, soy, dairy products and low-fat milk. In addition to this, fats serve the body produce testosterone, the hormone of muscle-building. For carbs, muscles contain them as glycogen and they are used for energy when you exercise. Empty calorie foods such processed meats, spare ribs, doughnuts, processed meats, cheese fries and deep-fried onions are advised to be eaten to very minimal amounts. Your diet must focus on foods that build the muscles such as avocados, cottage cheese, chicken breasts, fruits, vegetables, lean beef, fish, eggs and beans. Eating several small, balanced meals containing fruits and vegetables throughout the day provide the body with the necessary vitamins and minerals to keep the muscular system healthy and supplied with the needed nutrients.

2. Stay hydrated

It is very important to drink plenty of water when you exercise. Food alone is not enough for the muscles to function optimally. Drinking sufficient amount of water reduces the risk of cramps. If you exert much effort, especially when you exercise, you need to be careful because dehydration sap the muscles’ strength and weaken the person’s endurance. Water comprises up to 70% of the human body and muscles are composed of 60 to 70 percent of water on average, so if you dehydrated, your muscular system will suffer. It is very easy to become dehydrated when you exercise or play any kind of sports because you consume large amounts of fluid by perspiring. So, it is vital to drink plenty of water, especially before and during arduous physical activities because it guarantees that your muscles function naturally. If you are a man, you should get approximately 3.7 liters a day. If you are a woman, you should drink nearly 2.7 liters a day. Avoid drinking high amount of caffeinated beverages and alcohol because they increase the chances of cramping.

3. Exercise your muscles

Go to gym and work out two to three days every week. Perform weight-bearing exercises like back rows, push-ups, squats, jogging, shoulder presses, jumping rope, curls and dips. According to the University of New Mexico, inactive people or people who do very little or no regular exercises are exposed to lose up to 30 % of their strength and 40 % of their muscle mass by the age of 70. In general, those who exercise have much stronger muscles than those in their age who don’t exercise. Adults shout practice their muscles at least 30 minutes a day. To scale back the possibility of muscle loss, do strength training. Make the best out of your body weight and the machines’ wright to exercise all of your main muscle groups. Any exercise that opposes the gravity power is helpful in building your muscles. You will not get instant results in building strong muscles, but as time passes, you will have healthier muscles and notice that they are growing.

4. Warm up

Warming up exercises reduce the probability of muscle injuries, especially before arduous physical trainings. It also guarantees you effective exercises. Warming up exercises activate your muscles by increasing the body temperature and the blood supply. It makes your muscles and tendons a lot more flexible. You can warm up by doing various exercises such as simple jogging, non-arduous calisthenics or even walking. Try marching on the spot and then march forwards and backwards for 3 minutes. While marching on the spot, roll your shoulders forward 5 times and 5 times backwards. There are also many other ways to warm up. Spend at least 6 minutes up to 10 minutes warming up before you start your day at the gym. If you feel they are not enough, don’t hesitate. Warm up for a longer time.

5. Stretch your muscles

To reduce the likelihood of tendon and muscle strain, it is necessary to stretch your muscles smoothly before arduous exercises. Stretching your muscles improve your flexibility as well, while tight muscles increase the possibility for muscle tears and strains and reduce your flexibility. Stretch your muscles regularly to maintain them lengthened. After you warm up and before you exercise stretch your muscles. This is the most fit time in which your muscles are ready to exercise and can stretch better. Flexible muscles makes it easy for you and less tiring to run to catch a bus, to carry your bags, or to bend to tie your shoes. Attending yoga class two times a week or buying a DVD to practice yoga at home gives your muscles the needed flexibility for a healthier muscle system. You need to spend up to 15 minutes stretching your major muscle groups. To have more flexible muscles when you stretch them, keep each stretch for 20 seconds; doing this reduces the likelihood of injuries and helps them reach their full range of motion.

6. Rest your muscles

You have to give your muscles a rest after you exercise. Give yourself a day off at least between your exercises. Don’t work out more than 3 times a week. Overtraining your muscles can be worse than not training them at all. It is very risky to work the same muscle every day as well. It will double the chances for getting injured as it prevents your muscle from getting enough time to recover. It is very important to have sufficient amount of sleeping. If you want to protect your physical as well as your mental health, get enough amount of sleeping at the right times. The average hours of sleeping the adults need range between 6 to 8 hours, and it varies from a person to another. In addition to this, a person needs to rest among the process of exercise. After you exercise, spend up to 20 minutes cooling down your muscles. It is like warming up in performing less intense activities, but in a slower manner. This gives your muscles the chance to fully recover. By giving your muscles some rest, you give them the opportunity to grow. For bigger and stronger muscles and muscular system, one needs food and recovery time. So, do not forget to take at least two days off from training.