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Muscles and nerve fibers allow us to move our bodies. They enable our internal organs to function. The human body has over 600 muscles, which make up around 40 percent of our bodyweight. All muscles are made of a kind of elastic tissue. Each muscle consists of thousands, or tens of thousands, of small musculus fibers. Each muscle fiber is about 40 millimeters long. It consists of tiny strands of fibrils.
Each muscle fiber is commanded by a nerve, which makes it contract. A muscle’s strength depends mainly on how many fibers are present. To fuel a muscle, the body metabolizes food to make adenosine triphosphate (ATP), and muscle cells turn ATP into mechanical energy.
What can go Wrong with Muscles?
A wide range of problems can arise with muscles. Some common ones are:
- Muscle cramps, or Charley horses: these can result from dehydration, tight calf muscles, low levels of potassium or magnesium, neurologic or metabolic disorders, or some drugs.
- Congenital muscle abnormalities: some people are born with muscles or groups of muscles that are not properly developed. This can be an isolated problem or part of a syndrome.
- Muscle weakness: problems with the nervous system can mean that messages are not transmitted effectively between the brain and the muscles.
Developing muscles through exercise can improve cardiovascular health, bone health and overall wellbeing, and it can enhance strength and stamina.
This can happen in upper or lower motor neuron dysfunction, or conditions such as myasthenia gravis, which affect the area where the nerves join the muscles. Stroke, spinal cord compression, and multiple sclerosis can all lead to muscle weakness.
If a patient seeks medical help for muscle weakness, the physician will carry out a physical examination and grade the strength of the patient’s muscles before deciding whether additional tests are needed.
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If a physician finds evidence of muscle weakness, they may order tests to find out what the underlying problem is. The treatment will depend on the cause. Muscle pain can be a sign of infection or injury.
Treating Muscle Injury
To relieve symptoms of a muscle injury, apply RICE:
- Rest: Take a break from physical activity
- Ice: Apply an ice pack for 20 minutes several times a day
- Compression: A compression bandage can reduce swelling
- Elevation: Raise the affected part to reduce swelling.
If a person experiences extreme and unexplained muscle pain or muscle weakness, especially if they also have difficulty breathing, it is important to see a doctor as soon as possible.
Developing Muscles Through Exercise
Developing muscles through exercise can improve cardiovascular health, bone health and overall wellbeing, and it can enhance strength and stamina.
There are different types of exercise.
Aerobic exercise: sessions are of long duration with medium-to-low levels of exertion. The muscles are used well below their maximum strength capacity. A marathon is an example of an aerobic activity with very long duration.
Aerobic activities rely mainly on the body’s aerobic, or oxygen, system. They use a higher proportion of the type 1 “slow twitch” muscle fibers. Energy consumption comes from carbohydrates, fat, and protein. The body produces high quantities of oxygen and produces very little lactic acid.
Anaerobic Exercise: the muscles contract intensely at a level nearer to their maximum strength. Athletes who aim to improve their strength, speed, and power will focus more on this type of exercise. A single anaerobic activity lasts from a few seconds to a maximum of 2 minutes.
Protein, carbohydrates, and fat are necessary for building muscles. The Academy suggests that 10 to 35 percent of total calories should be protein, but not more.
Examples include weight lifting, sprinting, climbing, and jumping rope. Anaerobic exercise uses more type 2 “fast-twitch muscle fibers.” The main fuel sources are ATP or glucose. Less oxygen, fat, and protein is used. This type of activity produces high quantities of lactic acid.
Anaerobic exercises will make the body stronger, but aerobic exercises will make it fitter. To maintain healthy muscles, it is important to get regular exercise and to eat a healthy, balanced diet.
The Academy of Nutrition and Dietetics recommend doing muscle strengthening exercises for the major muscle groups – legs, hip, chest, abdomen, back, shoulders and arms – at least twice a week. This could be through lifting weights, using a resistance band, or everyday chores such as gardening or carrying groceries.
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Protein, carbohydrates, and fat are necessary for building muscles. The Academy suggests that 10 to 35 percent of total calories should be protein, but not more. They recommend good-quality, low-fat carbohydrates, such as wholemeal bread and low-fat milk or yogurt. While fiber is important, they suggest avoiding high-fiber foods just before or during exercise.