Our bodies are composed of water, tissue, bone, muscle and fat. The composition varies slightly by gender, age and genetics. Every person has the capacity to burn fat and build muscle. The amount lost or retained depends on our gender, age, genetics and lifestyle. The scale (our weight) tells us nothing of our composition and is misleading when it comes to our overall health.
Weight loss and weighing less are misleading goals for health promotion. Yes, having less body fat leads to a healthier body. The problem is that weight loss includes losing muscle along with fat. We are focused on losing weight when we should focus on gaining weight. Gaining muscle weight and burning fat, that is. Muscle mass weighs eight times that of fat mass. As you build muscle you will gain ‘weight’ even as you burn fat.
Losing muscle mass leads to an increase in stored body fat and a reduction in circulatory function. Muscle movements help push fluids through the circulatory system. Muscles also consume large amounts of energy to maintain their mass and strength. The less muscle mass you have the fewer calories you burn at rest; the fewer calories you can consume daily. The lower the amount of skeletal muscle the lower the function of the circulatory system, including the heart.
When we cut calories or certain foods (diet) or submit ourselves to an excess of aerobic activity we are only losing/burning calories. Aerobics in moderation do have their place in heart and circulatory health. Too much aerobic activity leads to muscle atrophy and joint instability with overuse. The muscles are usable calories (muscle glycogen becomes glucose) and are easily broken down to fuel aerobic activity. We weigh less because we are losing muscle and fat mass.
Fast aerobic activity must be balanced with slower strength training activities to ensure the body maintains necessary muscle mass and joint stability for daily function as we age. Slower controlled movements during exercise increase the strength and stability of the joint. Reducing the speed and amount of movement on the joints allows them to last longer for us, reducing the need for reconstruction or replacement surgery.
Avoiding hard jarring movements in fast aerobic movements is essential to maintaining joint integrity. Every hard or rapid downward motion on the joint and body affects fascial and ligament connections, joint strength and intestinal flow. Instead of running try walking with weight, cycling or rowing. Instead of Body Pump try strength training or weightlifting. Instead of Step Class try Tai Chi Flow or Power Yoga. Instead of only walking, add seated weightlifting.
Aerobic activity combined with strength training in a weekly exercise routine increases muscle mass and fat burning capability more effectively than aerobic activity alone. Combining the two provides the body with the opportunity to increase skeletal muscle strength and density while improving cardiac muscle strength. Exposing the body to multiple types of physical activity is best for maintaining overall function throughout life.
Benefits of Increasing Muscle Mass at Any Age: these are the benefits of gaining muscle mass without dieting or restricting your eating. Therefore, we must consider that weighing more can be healthy.
Benefits of Losing Body Fat by Increasing Muscle Mass Instead of Dieting:
In the end, we see that losing weight should not be our focus for maintaining physical health throughout aging. Gaining or maintaining muscle mass through regular resistive activity is essential to maintaining self-reliance and health into old age. Resistive activities are essential for maintaining circulatory function, bone density and joint function throughout life.
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