Many people think that building muscles is important only for bodybuilders or gym goers, but the truth is that strong muscles are the foundation of health for people of all ages. Muscles not only make the body attractive, but it is also directly related to our body’s metabolism, blood sugar control, bone strength and ability to remain active in old age.

Experts believe that if you want to remain healthy, active and self-reliant for a long time, then it is very important to make strength training a part of your daily routine. Dr., a trained gastroenterologist from AIIMS, Harvard University and Stanford University. According to Saurabh Sethi, muscles work like medicine for metabolism, but people do not understand its real strength, so let us understand from the doctor why strength training is necessary.

Why is strength training important

1. Better insulin sensitivity and blood sugar control – Whatever food we eat, it gets converted into glucose (sugar) in the body. Insulin hormone works to convert this glucose into energy. Muscles are the largest place to store glucose in the body. When there are enough muscles in the body, they store the extra sugar inside themselves. Due to this, blood sugar does not increase suddenly and the risk of type 2 diabetes is reduced. More muscle means better insulin sensitivity and a healthy metabolism.

2. Ability to store glucose – According to estimates, the muscles of the body can store about 400 grams of glucose. If muscles are less, this extra sugar can accumulate in the body and cause problems. Therefore, people who have good muscles, their blood sugar remains more stable.

3. Support in old age – With increasing age the muscles of the body gradually start decreasing. This is considered a normal aging process. But if strength training is done in time, this decline can be prevented. Strong muscles help in walking, maintain balance, reduce the risk of falls and injuries, reduce pressure on joints, this allows a person to remain independent and active for a longer period of time.

4. Makes bones strong – When you lift weights or do resistance exercise, the muscles put strain on the bones. This stretch signals the bones to become stronger. Regular strength training increases bone density, reduces the risk of osteoporosis and reduces the chance of fractures.

5. Burn more calories – Fat stores energy in the body, while muscles use energy. Muscles keep burning calories even at rest, that is, if you have more muscles in your body, then you burn more calories even without doing anything. This speeds up metabolism, keeps weight under control and reduces the chances of fat gain.

Easy ways to increase muscles

1. Make strength training a habit – Strength training doesn’t just mean lifting heavy weights. You can also exercise with dumbbells, machines, resistance bands or your body weight. When you do weight training, there is slight micro wear and tear in the muscles. The body repairs them and makes them stronger than before. By this process the size of muscles increases. It is beneficial to do strength training at least 3-4 days a week.

2. Take right amount of protein – Protein is essential for muscle repair and growth. Generally it is recommended that every person take 1.6 to 2.2 grams of protein per kilogram of his weight. Good protein sources are eggs, pulses, cheese and milk, chicken and fish, soya products.

3. Take a little more calories – If you want to increase muscles, you will have to consume a little more calories than the calories you burn. But keep in mind, choose a diet rich in nutrients and not junk food.

4. Adequate sleep and rest – Muscles grow not in the gym, but during rest. Get 7–9 hours of sleep every day and allow 48–72 hours of rest before training the same muscle group again.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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Weight management: People are very upset with obesity, it gives birth to many diseases in the body. This is why people take various steps to lose weight, such as use of medicines and walk in the morning and evening. If you too are thinking of losing calories, then let us tell you how high you need to walk at a speed to lose weight so that calories are burn rapidly and obesity decreases rapidly. Let us know about it in detail.

How fast will you have to walk?

Walking not only helps in weight loss, but it also helps your muscles to grow. It works to improve your heart and reduce stress from your life. According to the expert, if you want to lose weight, then your speed in normal walking should be 3 to 4 km per hour, although it is very low in calories. Your speed in BRICS walking should be 5 to 6 km per hour, it is considered much better for weight loss. After this, power walking comes, your speed should be 6 to 7 km per hour, it is considered appropriate to burn more calories.

Apart from this, if you look at the calorie burn, then if someone’s weight is around 60 kg, then if he runs in 5 kilometers one hour, then he burn 200 to 220 calories. On the other hand, if the weight is 70 kg, then 250 to 260 calories are burnt, while if the body weight is 80 kg, then the calorie burn from 300 to 320.
According to Harvard Health Publication (2021), a 70 kg person can walk about 150 calories by walking at a speed of 6 km per hour.

Understand in easy multiplication mathematics

If you have not yet understood anything, then understand in easy multiplication mathematics that you have to burn 7700 calories to reduce 1 kg of fat. If you burn 250 to 300 calorie walking daily, then you can lose 1 kg weight in about 20 to 25 days. However it depends completely on your diet.

Benefits of fast walking

If you go fast, then it does not burn only calories, apart from this, there are many benefits. For example, it keeps your metabolism active, so that the process of reducing fat can be quickly. It is also very beneficial for your heart and lungs. You can target the walking of daily 30 minutes to 60 minutes.

Also read: Symptoms of Heart Attack: These 5 signs appear 1 week before the heart attack, somewhere you are not doing its symptoms ignorant

Disclaimer: This information is based on the opinion of research studies and experts. Do not consider it an alternative to medical advice. Before adopting any new activity or exercise, consult your doctor or concerned specialist.

Check out Below Health Tools-
Calculate your body mass index (BMI)

Calculate the age through age calculator