Photo by Anastase Maragos on Unsplash
Muscle mass is the amount of heart, smooth muscle, and skeletal muscle in your body - it's critical to your overall health. It can be measured along with fat mass and bone mass as part of overall body composition.
However, when people talk about muscle mass, they usually mean skeletal muscle.
This type of muscle is important for mobility, balance and strength. It's a sign of body function, which is why we're always told to build muscles.
Increasing muscle mass means:
- Increases energy levels
- Stronger immune system
- Reduce body fat
- Reduce stress
How much muscle do I need?
Generally, the normal range for muscle mass is as follows:
- Ages 20-39: 75-89 percent for men, 63-75.5 percent for women
- Ages 40-59: 73-86 percent for men, 62-73.5 percent for women
- Ages 60-79: 70-84 percent for men, 60-72.5 percent for women
How to measure muscle mass
The BodyPedia Smart scale can measures your muscle mass with great accuracy. It will tell you the muscle and fat distribution in various parts of your body, as well as the actual obesity index and your body shape.BodyPedia Smart Scale has been proved to be the first accurate smart scale for body compositions. It can help you target improvement areas, develop effective training, adjust diet, set attainable goals and track changes of body composition over time for success.
How to gain muscle mass
Eight tips to help you build muscle mass:
1. Increase Your Training Volume
2. Focus on the Eccentric Phase
3. Decrease Between-Set Rest Intervals
4. To Grow Muscle, Eat More Protein
5. Focus on Calorie Surpluses, Not Deficits
6. Snack on Casein Before Bed
7. Get More Sleep
8. Try Supplementing with Creatine
Photo by Sam Moqadam on Unsplash
Muscle mass benefits
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Maintain normal bodily functions. As we age, we experience a natural loss of muscle mass called sarcopenia. This not only affects our normal bodily functions, such as walking, standing and lifting objects, but also makes people more susceptible to chronic diseases. The natural loss of muscle mass can be countered by strength training.
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Promote bone Health: Strength training not only makes your muscles stronger, it also makes your bones stronger.Strength training has been found to increase bone density over time. Therefore, appropriate strength training will help reduce the risk of bone loss.
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Improve athletic Performance: Strength training has been shown to improve individual execution the ability of various skills.
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Regulate blood pressure. Research from the Mayo Clinic suggests that although weightlifting can cause temporary spikes in blood pressure, it may be dangerous for some people with cardiovascular disease.
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Improve mental health: strength training has been found to be beneficial to your anxiety, depression and self-esteem levels had a positive effect. Therefore, strength training can has a meaningful impact on all aspects of the mind-body connection.
Summary
Ignoring your muscle mass can lead to an increased risk of serious health problems, from obesity to osteoporosis. Instead, maintaining adequate muscle levels will improve many aspects of your overall health, from your mental health to basic physical functions like walking and lifting weights.
Calculating a percentage of muscle mass can help a person monitor or maintain health, and as adults age, attention to muscle mass becomes more important. To better understand your condition, you can use the BodyPedia Smart scale to help you.