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When it comes to maintaining a healthy lifestyle, keeping track of things like eating healthy food, exercising daily and muscle building are very important. But when it comes to losing your body weight, working in a particular target area such as the stomach, toning your body, gaining muscle mass while exercising, etc. should be conducted with caution, and it would be best to do whatever you want to achieve with the help of a personal trainer.
While you are exercising to achieve your target, your body can be prone to multiple injuries, and that is why you would require mastery over your workout, body movement, pose, and forms. But all of these can only be achievable through the help of a personal trainer. Without them, you will be at risk of receiving injuries from your workout, such as dislocation, shin splint, herniated discs, hamstrings injury, torn muscles, hyperextensions, etc.
Why Choose A Personal Trainer For Fitness Exercises?
A lot of people end up misusing or abusing their bodies while doing workouts because they are exceptionally unaware of the exercise science, which is the science or physiology of physical exercise. After a hectic workout session, most of these people can be found in either hospitals or in a doctor’s chamber. But their approach should be to go for fitness exercises instead of hurting their internal and external body parts while working out.
These motivated individuals, while working towards their aim (which can be, for example, focusing on stomachs muscles for building abs or hoping that their muscle mass would definitely expand through rigorous training), often forgets to warm up before their meticulous deadlifts, lunge, planks and that leads to injuries (for example lumbar injury) which can definitely hamper their daily lives as well as fitness level.
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Importance Of Fitness Assessment
To know one’s body limit, it is important to conduct a fitness assessment test before beginning or undergoing any kind of training regimen. Ideologically a beginner or anyone with little or no knowledge of exercise science at least should enrol in a personal training program before performing exercises on their own.
With the help of a personal trainer, you can not only focus on the particular body part you want to develop, but the personal trainer can also help you develop your entire body by keeping in mind your physical conditions, daily diet, and lifestyle.
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Anatomy Of Muscle Building In The Human Body
To increase the size of any muscle in the human body, or to put it more simply, muscle building is a process an individual has to continuously remonstrance the particular muscle or muscles with increasing level of weight or impedance. Medically the process of muscle building is called hypertrophy.
In the hypertrophy process, because of the weight or resistance, the fibres of the muscle get injured or damaged. The human body starts to heal or repair those fibres by fusing them together, and thus the muscle starts to increase in both size and weight. Apart from this, there are certain hormones such as insulin, testosterone, and human growth hormones that play a key role in the repair and growth of the muscles.
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Work Of The Hormones In Building Muscles
The following are the ways hormones help in building muscles in the human body:
- Improving the way of processing proteins in the human body.
- Enhancing the growth of tissues.
- Stimulating the anabolic hormones that are responsible for protein synthesis and promoting muscle growth.
- Hindering the breakdown of protein in the human body.
- Hormones also help in activating a certain type of cell that plays an important role in the development of human body muscles. The name of these cells is satellite cells.
Importance Of Resistance And Strength Training For Developing Muscles
These are the benefits of going through strength and resistance training for developing body muscles:
- This kind of training stimulates the release of testosterone hormone in our body.
- Helps in releasing growth hormone from the pituitary gland.
- The sensitivity of the body muscle also gets increases with testosterone.
Building Muscles With The Help Of Exercise
Muscles in the human body develop at different rates while depending upon several contributing factors such as sex, age, genetics, etc. Nevertheless, the rate of muscle development significantly increases when the person is consistent, challenging, and has long-term goals, in addition to having a personal trainer at the gym who will look after the trainee.
The best result while building muscles is achieved when the body receives proper rest and diet to follow up with the exercise. Strength training is considered the best kind of muscle-building exercise, although cardiovascular activity also has its own benefits.
Strength Training
In strength training, the time it takes to receive a visible result is several weeks, or in some cases, it tackles months of harmonious training. The strength training regime for adults is at least twice a week if they want to strengthen their muscles, and they will have trained all of the major muscles of the human body to perfectly achieve a good result.
In a study conducted on members who are getting ready for spaceflight, the effects of resistance training have been observed. The results indicated that normally it is better to train with three sets than to operate with one set. The results of three sets are way better than performing one set.
Here are some examples of strength training activities:
- Push-ups and squats
- Resistance band activity
- Lifting free weights
- Exercises using stationary weight machines.
Ageing with Strength Training
With the increase in age of a person, the muscular, skeletal, and problems of limited mobility arise, one such problem is osteoarthritis or osteoporosis. For older people, it is important to go through the adult exercise guidelines, or they can also take the help of a personal trainer in this regard.
Strength training can also help the adults in their recovery as well as prevent any potential injury. Also, it is recommended for adults to remain as active as their physical body allows them to be.
Cardiovascular Activity
Cardiovascular activity has another name, which is an aerobic activity, and in layman’s terms, we know this kind of exercise as ‘cardio.’ This type of training activity focuses on benefiting the respiratory system and heart of an individual. According to the current and updated guidelines of cardiovascular activity, an individual (adult) can participate in 75 minutes of intensified and 150 minutes of moderate cardiovascular exercise with the assistance of a personal trainer every week.
While some people think that cardiovascular activity does not help in building muscles, recent studies have shown that regular cardio can increase the growth of body muscles and their functions. This particular type of exercise also increases the overall fitness level of the human body and helps in reducing the risks of injury.
According to the National Library of Medicine, there are specific time limits for aerobic exercises that can be perfect for better muscle growth.
First, the person needs to find out their heart rate reserve. This can be calculated by deducting the resting heart rate of the individual from their highest heart rate. But if you are someone who regularly works out at the gym or knows a qualified personal trainer, then it is recommended to ask for their help. In case you are not acquainted with both, you can always look for an online personal trainer or strength conditioning coach on the web.
Fitness Goals: Try Muscle Building Exercises At Home
If you want to try everything from scratch and don’t want to take any kind of professional help, then you can try doing muscle building exercises at home and by yourself. And in case you think you are really fond of exercises and want to make a career out of it, then you can try looking for personal training courses.
Here are some recommended exercises that will help you develop muscles while you are working out at home:
Jogging
Jogging or running is a good way to build up the level of your stamina, and it also helps in the development of the muscles of the human body. It is especially effective for the lower part of the body, including the calves and thighs.
If you are new and think this is too easy, please don't be too ahead of yourself. You should start slowly and build your stamina slowly to get to the next level. While your leg muscles are developing, your cardiovascular system will improve at the same time. Running is the most fundamental step toward building proper fitness goals.
Crunches
Crunches can dedicatedly help you build muscle around your waist. It is also one of the basic exercises you can do at your home or to maintain proper health fitness. With this exercise, you can improve your abdominal muscles and the core muscle group of your body. Crunches are one of the proven methods to build muscles without using weights.
Dips
Dips are also part of the exercises that you can do at your home. In this exercise, you will have to lift your whole body weight. While you are performing dips, you can take assistance from other people to help you support your legs.
Building muscles can not only keep you fit and healthy but you can also make a career out of it. You can also opt for a personal training business after becoming a qualified personal trainer. You can register exercise professionals and become a level gym instructor.
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