Evolution of Systems - 3: Muscle System and Biology of Body Work
The feedback we receive from our readers and what we see - and we are very satisfied - in general youth in today's world - are increasingly increasing in sports , muscle building, and so on. We think and see that our muscles and skeletal system are the most familiar and curious curiosities of our people. Therefore, in this article, after briefly mentioning how the musculoskeletal system has evolved , the body will address some points that our working readers should pay attention to, and also how the muscles developed through that thousand labor, how they work biologically, how they grow and how they can be grown more easily, Evolutionary Biology and Development We will try to give examples from biology. We think that many readers will read with curiosity.
Pounds of muscles, flesh and bones ız Our essential structures that encircle the body of almost all animals and provide their movements. The average number of individual muscles in an individual varies between 650-850. The muscles that work in so many different and interdependent ways allow us to make countless movements that we see when we go outside, in a gym, on the streets, at home and everywhere. Many bodybuilders are trying to increase the number of these muscles as much as possible. Below are the names and locations of some of the muscles in our body:
However, these two visuals give very superficial names. To see and recognize the number of muscles mentioned above, you need to get closer to our different regions as shown below:
As another example, we can give the facial muscles, which are one of the most important steps of human evolution, which are the basis of social relations and which enable us to make about 7000 human gestures and mimics:
As you can see, there are too many, too many muscles in our bodies (and in the bodies of other animals). Therefore, our readers interested in muscle development need to know especially the muscles in their bodies. But we're not going to get into the individual tasks of the muscles here, because we have no place or time for it. But you can easily find it in numerous anatomy books that you can find in Turkish on the market. Let us now look at how these muscles evolved, which made animals perhaps "animals" in the evolutionary process. We will also learn what muscles are.
Evolutionary History of Muscles
The evolution of the muscles is still an issue under investigation. The evolution of muscles fits exactly with the pattern of change in the evolutionary biology shown by Evolutionary Biology, and while we have never seen muscles in earlier life forms, we see that the muscles were first formed in simple forms as we evolved more recently to the present day, and then we see that the muscles are becoming more specialized. Therefore, we can see the evolutionary processes in the muscles clearly, as we can see which creature and its characteristics.
As we have mentioned in our previous articles when we describe the evolution of systems or organs , it is possible to follow the evolution of each system first to living things, single-celled bacteria and their intracellular structures. As we can do in the evolution of our eye, which enables us to see, we see that these systemic behaviors can be performed within the intracellular mechanisms in our nervous system, circulatory system, urinary system and all other systems. Thus, simply, the so-called "system" is the combination of certain intracellular mechanisms on a large scale, on a supracellular basis, to perform certain functions.
The first structure we see in the evolution of muscles is the tubule and filament structures that control intracellular contractions and movements. These microscopic and sometimes even nanoscopic structures form the cytoskeleton structure. In other words, the skeletal and muscle structure that we see on the basis of a gigantic organism is actually found in the cell in a similar way. We see this below:
The filamentous structures that we see in this drawing form our intracellular skeleton and allow the cell to move from place to place; it also prevents the cell from collapsing into itself. If that didn't mean anything to you, let's see the colored stained intracellular skeleton:
What you see in these two photographs are real images taken under a microscope . Those dyed in green are relatively thick strips that we call microtubules . Those stained in red are a mass of proteins that we call actin , and are critical to the movement of our muscle structure. What you see as blue are cell nuclei and organelles . Therefore, there are two conclusions that we draw from these visuals: The first is that even though the inside of our cells does not call it "muscle", it is composed of strands and strands that provide movement like muscles, and even most of the cells are full of them. Secondly, the structures that enable the movement of our muscles on a large scale are found in our cells in the same or similar way. This, in turn, shows a wonderfully illustrative way of Evolutionary Biology. Because, thanks to Evolutionary Biology, we know that even the most complex structures are formed by simple cells coming together and differentiating into generations. Therefore, on a large scale, we can expect to see similar features within the cell, which we see on the basis of organisms. And indeed, whatever system we look at, we see the subcellular counterpart in the cells.
All these yarns and tapes do not only support the cell but provide its movement; it also allows the structures within the cell to move from one point to another. Therefore, in the case of "movement", the presence of specialized chemicals is essential. Moreover, as in our every structure, the proteins in our muscle structure are extremely simple, but chemicals that undertake very important tasks in the evolutionary process. We will return to these again.
The first structures were those that emerged slowly from the first 4 billion years to 1 billion years ago, and then formed into the structure of single-celled cells that became increasingly specialized. As we progress through the Evolutionary Process, we reach increasingly complex life forms. Below, we see the relatively underdeveloped and simple-structured intracellular skeletal structure of a prokaryotic structure (bacteria and archaea). When compared to the above image, the differences can be easily seen.
First, about 900 million years ago, single-celled organisms began to come together and evolved multi-celled. In this process, eukaryotic structures, the more complex cellular structures, have begun to evolve. This has resulted in the complexity and further specialization of intracellular proteins. For example, below we see a more complex cellular skeletal structure than in a eukaryotic protist:
The following image represents the cells coming together by forming colonies, and thus the evolution of the first multicellular organisms and then the specialized tissues and systems. In the image, cells forming colonies are shown:
Subsequently, up to 540 million years ago, multicellular reigned and the foundations of many systems were laid. In this process, according to genetic research, approximately 700 million years ago, proteins that will participate in today's muscle structure began to be produced. In other words, while these strands and strips appeared as simpler structures in unicellular cells, 700 million years ago, for the first time more complex cellular skeletal structure was introduced. 540 million years ago, there was a rapid diversification of multicellular cells, and cells that specialized in movement started to work together and provide movement. In other words, from 900 million years ago to 540 million years ago, the privatization of cells began to work together. From 540 million years ago, vertebrate- free animals began to evolve and rapidly diversified. In this process, although very strong bones such as vertebrates have not evolved (and therefore no muscular structures have been formed at first), special adaptations have been made to enable the movement of their bodies. First, let's look at the first animals, namely sponges, which are more organized, larger than the above colonial cells, and which are formed by stacking cells:
The sponges are still unable to see muscles or similar real tissues. These primitive cell colonies, which began to appear about 550 million years ago, are regarded as the first steps of animals. Cells in communication with each other; however, sponges that direct the flow of water with their independent contraction and relaxation movements absorb and consume simple, single-celled water organisms. Therefore, they have very early motions and are animals that are already stable throughout their lifespan.
As the animals became mobile during the evolutionary process, these cellular muscle movements began to be more coordinated. For example, in flatworms, one of the earliest living things, cells within the body coordinate oscillation / wave movement and the creature moves in this way. This is an example of muscle structures at first, but muscle is still unlikely:
In the first stages of the evolution of invertebrates, there were living things that underwent different adaptations instead of muscle-like coordinated movements. An example is jellyfish:
These creatures, which consist of 95-99% of water, often passively displace with the movement of water, but can also be actively displaced by the movement of the jelly-like fluid they secrete from their cells. Instead of evolving the proteins that make up their cellular skeletons into the muscle structure, these creatures underwent this kind of adaptation.
Let's look at the trilobites, one of the best examples of the evolutionary process of invertebrates:
As we move through invertebrates, we see more complex muscle movements taking place and body plans evolving to allow for the evolution of muscles. For example, trilobites were able to move their tail and whip that provided their eyes and movements using simple muscles. As we progress further in invertebrates, there is a significant evolutionary development in the structure and quantity of muscles, especially by the insects' initiation of the invasion of land. The following is a highly primitive "wing up" and "wing down" muscles that allow a winged beetle to move its wings:
As we move forward, we can see that with the evolution of vertebrates 500 million years ago, the muscular system is becoming more complex. At first, fish have a relatively limited number and variety of muscles, while the number of muscles is increasing in higher-order organisms, such as reptiles, birds and mammals.
For example, below are some of the muscles of a lizard (reptile), a bird and a whale (mammal) respectively:
Therefore, when we look from this perspective, we see an evolutionary process in the development of muscles parallel to all other systems.
Structure of Muscles
Here again we do not see the need to go into anatomical extreme detail, because a basic explanation will be enough to understand how our muscles work. Those interested can access details from many medical sources. But here we want to talk about the basic structure of the muscles.
The first thing we need to know about our muscles is that it has a structure that gradually increases from thin to thick. Thus, the contraction of a muscle is primarily contraction of fibers measured in thin, microns . Subsequently, depending on the severity of the contraction, the fibers become thicker and ultimately the whole muscle is contracted as a whole. Moreover, by combining these fine fibers, larger fibers and strands are formed. So these are not independent structures. The easiest way to understand this is to examine the following image:
Here we see the structure of a layered muscle. At the far left, unnamed wispy, streaked structures are piles of proteins that we just stepped above and joined to the inner skeleton of cells! In other words, the special feature of these long cells that make up our muscles is the formation of fibers and fiber bundles by combining these proteins. This is a very clear example of the explanatory power of Evolutionary Biology. The names of those thin yarns were identified as actin and myosin . Actins are thinner than myosins, and the protein structure of the myosins allows the actins to shift through them due to a chemical change that occurs when stimulated by nerve cells. So when our nerves want to move a muscle, various chemicals, such as calcium , are sensed from the nerve into the muscle and these chemicals cause the actins to begin to slide on myosins. If we take a closer look at these actins and myosins:
As seen above, the thin actin strips are actually several microns apart, as given in the upper section. However, when neural stimulation arrives, thick myosins begin to shift actins and bring them closer together. In this way, the muscles contract as the billions of actuals approach each other. But in fact, of course nothing is as simple as these facilitated drawings that we see in books. The more realistic structure of actin and myosin is given below:
Returning to the above muscle structure ... As you will see, these thin strips come together to produce thicker strips called myofibrils . Myofibrils come together to form a segmented structure called sarcolemma . Fasciculus is formed by the combination of many sarcolemma. When the fasciculus structures come together, a large cell mass is called muscle . Thus, there are billions of small strips stuck in the muscles and their movements can move.
From this structure, the basic principle of muscle development arises: Proteins . Proteins are the most important component of muscle formation, structure and repair. Muscles consume sugar when consuming energy; however, the main component of their structure is proteins. For this reason, the balance of protein and sugar in the diet of athletes and their intake during nutrition are linked to a certain order, order and quantity. Uncontrolled consumption of sugar, protein and muscle damage more than benefits.
Now, let us conclude our article by giving a few biological advice to those who develop muscle.
Biology of Body Work
The human species is the only living species we know, who can be so clearly aware of their own self through intelligence. Of the remaining animals, especially mammals, they know that they are independent of other individuals; however, they cannot elaborate too much on this phenomenon. The reason for this is that the brain capacity is not at the level to perform this operation. However, man is aware of his own self-consciousness thanks to his intelligence, which is his only weapon against nature. In this way, it can approach itself more precisely and work to improve its properties. Since the dustiest pages of history, one of the areas in which man develops most is the muscles. Nowadays, especially in the abroad, especially at every corner body body salons, this is the most beautiful indicator.
Unfortunately, unconsciousness often leads to failure. Unfortunately, human beings have the delusion that he is always superior to himself due to the flaws of his intelligence and he is inclined to think that his body is not ordinary. For this reason, he consciously thought that his body would be interpreted properly by his body and that his body would develop and that he could find the target of the training even if the training was not suitable for the purpose. Unfortunately, this is not the case. Human is an extremely ordinary animal, and our intelligence is far, far from sufficient to make our body different from other living beings. For this reason, body workers should be supported by professionals and health personnel. Because each animal has an upper limit to which it can develop its muscles, and after a certain point, exceeding this limit will adversely affect the body.
At this point, it is useful to emphasize this important emphasis: There is an upper limit of enhanceability in your skeletal muscles, just like your intelligence. This limit is determined by your genes. When we are born, we are extremely below this limit; because in the evolutionary process, we have received a muscle limit determined by the combination of various genes from our wild ancestors and their non-human ancestors. This limit is often much higher than what an ordinary individual needs. Especially for a species like human beings that are severed from the wild.
Therefore, the individual should be aware of this limit and put his health ahead of the ambitions of exceeding this limit. If a person gets distracted with this, it could look like this:
The photo above was probably produced with Photoshop; but the following are extremely real:
But remember. The muscles exist to provide and facilitate your movements. But most of the time, the maximum limit of a person is high enough to limit one's movements. The reason for this is that in the evolutionary process, a selection for this top limit has not been realized. Because in the wild, animals do not reach an upper limit, especially by working muscles, and often remain at an average value. Therefore, an individual who develops a body should first determine his / her own limits and choose what kind of body he / she will have. After that, plans are made according to this objective.
Bodybuilding has some very important points. Since we do not intend to teach a lesson here, we will briefly explain them:
Muscle Exercise: Of course, someone who wants to develop muscle, muscles to strengthen the weight training must do. Soon, we're just going back to this title.
Nutrition: Nutrition of an individual working body is more important than the weights he lifts. Because the growth and development of the muscles, which will be discussed in a short time, sufficient nutrients must be present in the muscle environment. Moreover, as the muscle mass increases, the amount of nutrients will need to be increased. A bodybuilder has to know how much, at what times, how to consume proteins, sugars and fats. Simply put: Sugars , as everyone knows, are the energy stores of our bodies. However, they are not used in bodybuilding solely to give energy to the body. When sugar enters your body, the immediate secretion of insulin hormone increases. This hormone tries to lower blood sugar. However, it is also known to play a role in enhancing protein synthesis . However, excessive consumption of sugar will be stored in the body first as glycogen and then as fat. Therefore, the balance should be adjusted by very good and professional dietitians. Proteins, as mentioned in detail above, are the main substances of the structures that enable muscles to work. Today's professionals say that between 25-30% of total calories taken by bodybuilders should come from proteins. However, this idea is not universally accepted, so you have to choose according to your needs and goals. Fats are important long-term sources of energy for the body; however, as the body workers need sugar which is consumed in a short time, they do not put the fat into their diet. But this is not a very correct move, let's say right away. Because cholesterol in fats, although "bad substance" is touted, is essential for our cells to work. For this reason, we should also act according to the dietitian's recommendation, not according to what we hear from our heads and from right to left!
Supporting Vitamins and Drugs: This issue is also becoming a widespread phenomenon today. The people who work the body prefer the artificial products because they cannot get the exact amount of natural nutrients they want. Obviously, although not natural, this is an important goal-oriented effort. We are in favor of natural nutrition because we do not think that muscle building is such an essential one. However, as long as the contents are strictly followed and consumed from brands whose reliability is assured, support pills do not carry any critical damages. Nevertheless, be you, try to reach your goal by feeding natural. Longer time, but natural.
Rest: If you want to lift weight 20 hours a day, unless you sleep your body will not be able to ensure the proper development and production of muscles. Because most of the production and repair in the body occurs during sleep. Therefore, rest is more important than working muscle. Especially as we will talk about later, when you learn how the muscles develop and increase in mass, we think you will understand the importance of this more clearly.
Those who comply with these essential substances will be able to develop muscles without any problems.
How Our Muscles Develop? How are new muscles formed?
This question has long been a question of scientists, and there is still no clear answer. However, our theories can provide very powerful explanations, especially with the advances in imaging techniques. Therefore, we are able to give clearer answers about how muscles are produced day by day.
First of all, how does our existing muscles develop? The answer is not that difficult. Because as you can remember from above, our muscles are composed of muscle fibers and we can think of them as simple cellular structures. Muscles have two basic types of contraction: isometric and isotonic contraction. For example, suppose you are trying to lift a 40 kilogram mass. At the beginning of lifting, your muscles contract until you move the mass; but will not relocate . The contraction in this process is called isometric contraction . Then, when we give enough force, the mass begins to move and our muscles contract by applying the same force (or increasing force). We call it isotonic contraction .
Continuous repetition of this process, that is, the constant stimulation of certain muscles, results in the accumulation of nutrients and protein in these muscles. Therefore, the cells here will grow more and grow in volume. This is how our existing muscles develop. That's why you feel your muscles swollen when you go to the gym and work for about 2 hours. This swelling is a sensation of volume growth as a result of continuous stimulation of your muscle cells.
But how are new muscles formed? In fact, how does the existing muscle mass increase? This question is still being questioned by many researchers. We have two types of muscle growth:
Hypertrophy (Hypertrophy) , just like the swelling of existing muscles, is a state of continuous swelling of muscle cells. About 15 hours after the muscle has been released from the gym, the size of the muscle cells is restored and the feeling of bloating disappears. However, when these exercises are performed regularly and continuously, after a while there is an increase in the average volume of the muscles. This is called hypertropy. For this reason, muscle mass appears to have increased in a few months. In fact, it is a state of continuous bloating. If the muscle is not worked for months after this type of growth, the muscle cells return to their original state and the muscles "dim out". Generally, hypertrophy occurs due to the diameter growth of the cells or the increased amount of intracellular fluid.
The other mechanism of muscle proliferation is called hyperplasia (hyperplasia) and it is very interesting. As long as the muscle is working, the fibers contract and relax. However, when the weights removed and the weight per fiber are calculated, it is seen that the masses are removed far above the strength of the fibers. In this case, the muscle fibers are simply torn. However, because there are millions of fibers in a single arm muscle, this tear is not felt as pain or deficiency. It only manifests itself after a few days of pain in the arms after working out the muscle. However, the number of fibers broken at each time is so small compared to the total that these breaks have little effect. However, the effect of rupture begins to be seen after long periods and months of work. Let's explain this:
Here, let's take a single muscle strip again. What we're dealing with here is the strip (myofibril), shown in grayish color at the far end, not the thicker ones. A small myofibril is 1-2 micrometers (one millionth of a meter) thick, and each myofibril is about 2.5 micrometers long. Consequently, they are added end-to-end and overlapping to form long muscle strips.
When we work out the muscle, when we force 60% of the maximum load we can remove, the blood flow to the muscles is temporarily stopped and myofibrils begin to rupture during this process. As we said, we're talking about a few tens or a hundred breaks out of billions of myofibrils. During the study, many myofibrils break off in this way and therefore our muscles begin to ache.
However, the body begins to repair the muscles within 24-36 hours after the study. At this moment, something interesting happens: Imagine that a myofibril connected to myofibrils other than two ends broke during the study. This strip is regenerated after it is divided into two. However, the two ends of the myofibril cannot find each other and connect to other myofibrils on the opposite side. This is why two new myofibrils are produced by treating a single broken myofibril. If this is continued for months, new muscles will be produced and muscle mass will increase.
For this reason, the muscles should be rested and allowed to repair for at least 72 hours after muscle training. Working daily ks will not help you. Relaxation is not a waste of time in muscle development, but rather a benefit. In this process, you should feed, support the fast and powerful repair of your muscles, and ensure that the repair is done by sleeping a lot.
How Muscles Work?
If the above mechanism of muscle development is revised, it will be seen that the main factor for the formation and development of muscles is rest . Therefore, the more important it is to lift weights, the more important it is to rest. For this reason, muscle workers never enter the hall, do everything at a time, dozens of times and do not go home without weight lifting. Each movement and work is divided into repeating pieces called sets .
When we look at our muscular system, we have hundreds of muscles. Everyone loves certain muscle groups within their own background and tastes and wants to work harder, to look stronger in those areas. For example, it has recently become very popular and goes down to the waist groin, popularly known as adonis muscle ; however, the definition of the official anatomical books is quite fashionable among people with side muscle. Similarly, the biceps and triceps muscles in our upper arm are the muscles most people prefer to develop first. The number of our muscles, however, is much greater than that of muscles that only affect the opposite sex. Conscious muscle builders work not only these muscles, but also all their muscles separately. Because, as can be understood from the mechanism of muscle development, almost no muscle development will ensure the development of another. The load on each crate and the development dependent on this load are independent of each other. That is why there are dozens of different instruments in the salons, and the muscles that each instrument operates are different from each other.
Bodybuilders work on these instruments to make a certain number of sets in each of them within the program prepared before starting the sport. Usually, each set requires 6-15 runs. So the set is the following: When you take a dumbbell (the simplest load device) and raise and lower it 15 times at a time, you complete the set. Usually set repetitions are 3-4 times per instrument . Thus, to improve each muscle, each movement is repeated about 18-60 times each time you go to the hall. There is no break between these repetitions, but the muscles should be rested with a break of at least 1 minute between sets.
Now, let us illustrate an ideal work with examples:
For example, a person who goes to the hall first starts warming after warming up (this is very important, lifting weight without opening the muscles with warming movements has no effect) usually within the program prepared by the salon specialist. Let's start with the tool called bench press , which we show below (we won't give all of the tools, because there are dozens and you won't remember, you can learn more and more into the hall):
Whether the body coach will make this movement 3 sets . You get 10 sets on each set. So in one sitting, it will lift a certain weight 10 times in a row, so that one set will be completed. He will then rest for 1 minute and again, on the same instrument, complete the second set by lifting the same weight 10 more times . Then he will take another 1 minute break (it is useful to walk slowly and drink a few sips of water during these breaks) and again, one last time, he will lift the weight 10 times and complete the third set . Bench press is now over for that day. Then, it can switch to another instrument that is specified in its program. For example, the following device called flat press (barbell) :
Similarly, here he will make 3 sets of 10 times and switch to another tool. This will take about 2 hours . Relaxation movements and muscles should be rested after training. After the exercise, high protein foods and plenty of water should be drunk. Training should be done once in 2-3 days at most (48-72 hours after each training). There is no use going to the training every day, as the muscles will be damaged under weight before they can repair themselves. Remember that the repair of the muscles takes at least 72 hours .
How to Choose Weight?
This is an issue where many experts have different views. However, it is generally agreed that:
If the goal is to force the muscles and the training is done in sets, the loads that the muscles are increasingly difficult to lift should be selected when the 7-8th repetition is reached within each set. If the individual can easily do all 10 repetitions in 1 set, the muscles are not strained and will not develop. Therefore, the individual should determine a weight that will force him / her at the end of each set and increase this weight gradually in weeks / months. At one time, it would be stupid to force a weight on the floor, which can be lifted. Remember that as you load your muscles, you break the fibers, and if you load too much, your muscles will rupture completely and become unusable for long months and will hurt a lot. However, it is pointless to fear that it would be too low to weigh under very light weights (unless very fast repetitions are done). Below we will examine this again.
How to Choose Weight-Set Balance?
Many experts have different opinions. Therefore, one's work pace, desires, goals come into play. Let us explain the situation as follows:
1) Less Weight, Much Repeat
In this case, the weights are often not heavy enough to tear the muscle strips. For this reason, this limit is tried to be exceeded by making many repetitions. But in this way, it is never possible to produce muscle as much as those under heavy loads. However, when you lose a lot of weight and do it again, a high heart rate and blood pressure, called a "cardio effect", is activated. The individual dissolves fat much faster. This results in the development of more durable muscles than those under heavy loads. Those who prepare for long-term races, such as Triathlon, prefer to work this way. In the meantime, repeating 10-15 times in 1 set falls into the category of "many repetitions".
2) Too Much Weight, Less Repetition
When under heavy loads, the muscle fibers tear much more easily and thus the growth rate of the muscles increases. However, the danger here is also to be seen: to increase excess muscle to be lifted or to be removed under the weight of more than entering, "muscle rupture" can lead to the extreme pain we call. You may not be able to use that muscle for a longer time. Lifting high weights has a positive effect on the body, accelerating metabolism and increasing bone strength. Usually 6-10 repetitions mean "less repetitions".
For this reason, the individual, as we said in our article, should work towards its goals. A universal direct cannot be mentioned.
About Protein Values of Nutrients and Supporting Drugs ...
We can show the average protein values in different foods in a mini table as follows:
Parmesan Cheese: 41.6 grams of protein per 100 grams
Green Beans: 39.6 grams of protein per 100 grams
Steak: 36 grams of protein per 100 grams
White Meat (Chicken, Turkey, Pork, etc.): 33 grams of protein per 100 grams
Fish (Tons, Anchovies, Salmon, etc.): 30 grams of protein per 100 grams
Caviar (Fish Eggs ): 29 grams of protein per 100 grams
Crab and Lobster: 26 grams of protein per 100 grams
Peanuts: 24 grams of protein per 100 grams
Octopus: 30 grams of protein per 100 grams
Almond: 21 grams of protein per 100 grams
Sunflower: 21 grams of protein per 100 grams
Egg: 13 grams of protein per 100 grams
Milk: 3 grams of protein per 100 grams
While these values will of course vary from food to food, on average these data will be sufficient.
Body workers often use side drugs and powders because they do not find these proteins sufficient, or because they want to take only proteins from food. They have little side effects other than weight gain and some other excess protein diseases (such as gout), if they are tightly controlled by health care units. Therefore, they should be taken under supervision of the dietitian.
We can create the following table about these promoters:
Unsweetened Dry Gelatin: 86 grams of protein per 100 grams
Egg White Powder: 82 grams of protein per 100 grams
Soy Protein Isolation: 81 grams of protein per 100 grams
Wheat Gluten: 75 grams of protein per 100 grams
Low Fat Soy Flour: 47 grams of protein per 100 grams
Skimmed Milk Powder: 36 grams of protein per 100 grams
It is important to be careful here that excess protein is a weight-gaining effect, except for diseases. Because proteins can be converted to fat and stored. Therefore, the calorie values of these foods are very important. If the work is overdrawn for protein intake, fat will begin and will deviate from the objective.
About Muscle Studies in Children and Adolescents (0-18 Years)
There is no agreement in the scientific community as to whether muscle building at a young age affects height growth. The main reason for this is the limited number of studies in this field and the fact that the existing studies give open or inconsistent results for interpretation. This inconsistency can also be attributed to the growth tendency of individuals resulting from physiology and genetic differences. However, the American Academy of Pediatrics reports in their reports that proper muscle work has no known negative effects on growth. The notification can be found here . Many muscular trainers (instructors), in accordance with this statement is a myth and the issue of muscle at a young age is not a problem that says.
However ... Our biological and physical structure is determined by our genes and changes with the effect of the environment. In the evolutionary process, each creature has developed a body size and an average muscle-bone distribution, depending on the burden it needs to bear, according to its habitat. In fact, the changes in the evolutionary process of many species of animals, such as humans, directly affected reproductive and birth modes, and bones and muscles adapted to this evolutionary change. Therefore, constantly and regularly under heavy loads during development and lengthening will cause physical stress on your newly developing and growing bones and may have a slowing and stopping effect on growth. In other words, as the American Academy of Pediatrics stated, an appropriate study should be carried out.
Here, the difference must be well understood: working muscles or being muscular does not create any negativity for your growth (at least as agreed by the scientific community); however, the burdens you will get during growth can have a negative effect on your elongation. Remember, the only way to build muscle is not to get under loads that will apply a force to your height. As we have mentioned here and you can get more information from the trainers, muscle training is a very technical issue. For this reason, instead of directly under load (such as stepping on the ceiling with your foot or lifting dumbbells standing), you can improve your muscles by training in a different direction from your body axis. In addition, the loads that you will remove are actually important points. Lifting dumbbells with non-exaggerating loads according to your age and body condition will not have a noticeable effect on your height; What we mean by underload is to take under load in the real sense and in the amount you will have difficulty lifting (hence you aim to develop muscle).
Another issue that needs to be considered at this point is that there are serious hormonal changes in your body until the age of 16 in males and 13-14 in females, and the hormonal structure that causes your muscles to swell due to the evolutionary reasons we have just mentioned is not developed yet. So you can't see people with huge muscles at a very early age, no matter how hard they work, these muscles don't develop (we assume no steroid effect - which is already one of the hormones we're talking about). Therefore, instead of aiming to obtain large muscle masses at these ages, you can actively do sports and maintain a healthy life by keeping the muscles vigorous and can prepare for the muscles you will develop after your hormonal structure is balanced. Remember, muscle building is not a hurry, because your body cannot produce muscle (or fiber) in a hurry. Don't be in a hurry and keep in mind that this is a long-lasting effort.
We talked about steroids. Steroids are one of the easiest ways to stop your height growth and experience growth / development problems. Therefore, stay away from these hormones and at a young age (even in adult ) certainly do not consume. You can develop your muscles more or less at any age; however, your height will not grow or grow slightly after the average age of 18-20 years. You don't want to interfere with your development in a chemical way. Because these chemicals are normally produced in our body; but they are produced according to your age. If you take external hormones, such as steroids, these chemicals will activate different genes in your body and slow down and stop cell division before your growth is complete.
We recommend young people who are confused about this to sleep well, drink plenty of water, do not neglect their breakfast, and exercise on a daily basis (such as cardio training after stretching, and then supervising the trainer, lifting the load in moderation). Again, we would like to add some of the recommendations of the American Academy of Pediatrics here:
Young people who will start to work muscles must undergo medical examinations first. Hypertension , cancer (even if survived), cardiomyopathy, Marfan syndrome , people with problems such as excess weight should be kept under medical supervision and work programs should be prepared according to their situation. In addition, people with previous conditions such as injury and injury should carry out their work carefully.
Since the balance and posture abilities of the human species develop at the age of 7-8, it is not right to start weight training before this age.
It should be noted that the tools and equipment in many gyms are designed for adults! Improperly used tools can cause serious injury, as mentioned earlier in the article.
Sudden and overload lifting is never recommended.
In children and adolescents, 8-15 repetitions seem to be appropriate with 10% load increases during muscle work. More repetitions with lighter loads may also be appropriate. Loads of average weight should be preferred, which will not overload. In order to be successful, at least 20-30 minutes of training should be done and these studies should not exceed 2-3 times a week. Research has shown that training more than 4 times a week is not worthwhile, or even increases the risk of injury. There should not be more than 10 students in 1 coach. 10-15 minutes of warm-up before the work should not be delayed. After the training, 10-15 minutes of cooling should be done.
Pre-adolescent individuals (children) and adolescents should stay away from overload and muscle building exercises until they are out of puberty.
Anabolic steroids and other chemicals that support performance should not be used.
Result
As a result, our muscular system is very important in terms of evolution and development. It is among the primary elements of our health and is the basis of all our actions. A problem in its communication with the nervous system can have distressing consequences that can lead to paralysis. From this article, it is possible to deduce how important sport is for our lives and health.
38AXX
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