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Muscle Building

Muscle Building

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This lesson will describe the effects that exercise has on your muscles.

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Tutorial

What's Covered

This lesson will look at the effects of exercise and muscle building by examining:

  1. Aerobic exercise
  2. Strength Training

1. Aerobic Exercise

When we talk about aerobic exercise, we're talking about exercises that increase your heart rate such as running, swimming, jogging, biking. This type of exercise will increase the quantity and the size of mitochondria in muscle cells.

Term to Know

    • Aerobic Exercise
    • A type of physical activity that gradually conditions slow muscles to work for longer periods of time.

Mitochondria are the powerhouse of the cell, and their function is to produce ATP energy. Aerobic exercise will increase the quantity and size of mitochondria within muscle cells. This increase causes muscles to be able to produce more energy, and, therefore, sustain the aerobic activity for a longer period of time.

A person doing a lot of aerobic exercise will also have more capillaries running to the muscles, and this means more blood going to those muscles providing more oxygen. More oxygen will mean more myoglobin, which is a protein that binds to oxygen. Carbon dioxide is able to be removed at a faster rate as well. Aerobic exercise will also build up endurance for muscles, so they will be able to work longer without tiring.

Term to Know

    • Myoglobin
    • A pigment that binds oxygen for the use of ATP production.
IN CONTEXT
Let's say you don't run very often, but today, you decided to start. You may not be able to go very far before your muscles get tired. You then decide to keep going three or four times a week. Over time, your muscles would be able to adapt to that exercise. Your mitochondria would increase, and more capillaries would run to the muscles in your legs. You would have increased blood flow to the area allowing for more oxygen to get to the muscles and for more carbon dioxide to be removed. Eventually, these increases would mean you would be able to run for a longer period of time without tiring out.



2. Strength Training

Strength training can have effects on muscles as well. Strength training would be something like weightlifting, and essentially this type of exercise is increasing the force that your muscles can exert. This would be affecting your fast muscle fibers.

Strength training causes more myofibrils to be produced. Therefore, muscles are increasing in size and becoming stronger and does not mean it increases endurance. Creatine is a substance that's naturally found in muscles. It works to replace ATP while the muscles are working out. Oftentimes people who do a lot of strength training will take creatine as a supplement so their muscles can produce ATP in their muscles more quickly; this helps with endurance.

Terms to Know

    • Strength Training
    • A type of physical activity that increases the size of the muscles and has an affect mainly on fast muscle fibers.
    • Creatine
    • A substance found naturally in muscles or used as a supplement to replenish ATP during muscle workouts allowing muscles to sustain activity for longer periods of time.

Summary

So aerobic exercise and strength training both have effects on muscles, but their effects are different. Aerobic exercise will increase mitochondria and blood flow to muscles, thereby increasing endurance. Strength training will increase the myofibrils in muscles, thereby increasing the force that a muscle can exert. So if you want to get the most out of your workout possible, combine strength training and aerobics so muscles really get the best of both worlds.

Keep up the learning, and have a great day!

Source: SOURCE: THIS WORK IS ADAPTED FROM SOPHIA AUTHOR AMANDA SODERLIND

TERMS TO KNOW
  • Aerobic Exercise

    A type of physical activity that gradually conditions slow muscles to work for longer periods of time.

  • Strength Training

    A type of physical activity that increases the size of the muscles and has an affect mainly on fast muscle fibers.

  • Myoglobin

    A pigment that binds oxygen for the use of ATP production.

  • Creatine

    A substance found naturally in muscles or used as a supplement to replenish ATP during muscle workouts allowing muscles to sustain activity for longer periods of time.