Advanced Muscle System Reduces Risk of Chronic Disease

In recent years, the number of people implementing exercise programs to build muscle and maintain a fit appearance has been growing rapidly. While a muscular appearance is often associated with an ideal body image, this does not always mean that a person has a healthy body. Driven by the desire to increase muscle mass in the short term, many individuals follow intense exercise and strict nutrition programs, use supplementary products without consulting a physician or specialist, and this can negatively affect their health. Reminding that an exercise and nutrition program tailored to age, gender and the individual's physiological characteristics will support health and a fit appearance, Sabri Ülker Vakfı points out that uninformed practices can lead to health problems that are difficult to reverse.

Develop Your Muscles for Health, Not Appearance

Having strong muscles reduces the risk of chronic disease, helps with weight management, improves sleep quality and stress management, and also enhances cognitive capacity and memory. However, health authorities warn that individuals who follow a program more intense and heavier than their bodies can handle risk physical injury and may also negatively affect their overall health status, and they emphasize that physical activity must always be planned under the guidance of a specialist.

What Should We Do for Healthy Muscles and Skeletal System?

Exercise: The World Health Organization recommends performing moderate-intensity, endurance exercises such as walking, cycling, and swimming for 150 minutes per week, and in addition, strength exercises that work major muscle groups (legs, arms, abdomen, hips, back, shoulders and chest) should be performed 2-3 times per week for healthy muscle development. Recovery: As a natural consequence of strength exercises, wear and tear may occur in muscle tissue, but the body repairs this by making it stronger. For repair and recovery, each muscle group should be given at least 48 hours of rest. Nutrition: A prerequisite for a healthy muscle structure is a balanced diet containing adequate carbohydrates, proteins and fats. The widely held belief that consuming more protein will increase muscles is not valid for everyone. The protein requirements of professional athletes are higher than those of individuals who exercise regularly. In people who follow a high-protein nutrition program well above their daily needs for extended periods, protein breakdown products such as urea, creatinine, and uric acid increase, and consequently kidney load increases. Furthermore, protein consumed in excess of requirements is also stored as fat tissue. Another nutrient as important as proteins for muscle development is carbohydrates. During exercise, glycogen stores in the muscles are utilized.