Important factors to keep muscles healthy and enhance muscle performance and strength
A warm-up and a cool-down exercise should precede any form of physical activity. Warming up for about 15 minutes prepares the voluntary skeletal muscles for the task ahead while the cool-down exercises help the body relax.
Constant endurance training is recommended because the size of muscles cans only hypertrophy as a result of usage. With hypertrophy, new type two muscle fibers are formed. This translates to greater muscle strength. If not used, atrophy results.
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Focused movements that aim to eliminate nonproductive movements. This is an aspect of the running economy where those with an efficient economy due to energy storage in tendons have sustained muscle strength. Other exercises, such as weight lifting, stretching, and breathing will improve.
Injury avoidance that may be achieved through appropriate footwear and training on well-designed track surfaces.
Nutritional aspects that ensure the patient hence optimal anthropometric indices such as low Body mass index, low body fat. This is because diet shapes muscles, repair muscle whose main constituent is proteins.
Adequate hydration of body organs also critical. This is because it ensures optimal blood flow, kidney function while at the same time being a source of various electrolytes that are psychology.
Increased aerobic capacity where maximum oxygen uptake happens. This is a result of increased blood volume, mitochondrial density, and increased stroke volume.
Thoughts on the use of anabolic steroids and other substances to increase muscle mass
The use of anabolic steroids has been a controversial topic. It is considered a performance-enhancing drug hence burnt in different jurisdictions. They have been known to result in muscle growth and protein synthesis, thus aiding in both bodybuilding and muscle performance. However, the use of steroids has other detrimental effects. Cases of overdosages leading to myocardial infarction and circulatory problems and decreased body immunity have been reported. It also has a psychological component, such as the development of depression and anger. Given the disadvantages that those who may not afford the androgenic steroids, it is only fair that the performance-enhancing drug use to stop as they also have a serious adverse reaction.
How can we train our minds to keep it healthy and fit?
The first step is to realize the need for the mind to be healthy and fit. This would then be followed by purposeful organized steps that include constant feeding of the brain with positive information. Further support to the mind is through nutritionally balanced diets where electrolytes such as magnesium and calcium are at required levels.
Reference
Suchomel, T. J., Nimphius, S., & Stone, M. H. (2016). The Importance of Muscular Strength in Athletic Performance. Sports Medicine . Retrieved from https://www.researchgate.net/publication/291153075_The_Importance_of_Muscular_Strength_in_Athletic_Performance
