In society, as human beings, our health and wellness are one of our top priorities. While our wellness makes us who we are, our health helps us maintain who we are. But our health isn’t just brought down to one thing that we can take care of. Human anatomy is complex and unique. When you are maintaining your health, you have to make sure you are taking care of all of your essential anatomies.
One of the biggest and most complex systems of the human body is muscle anatomy. When people consider muscles they may be thinking of going to the gym, and lifting weights but that’s not the only case. There are so many different types of muscles, but one that many people don’t know much about is ‘lean muscle’. Technically there’s no such thing as lean muscle, and in reference to lean, most people are talking about the absence of body fat. Lean muscle, also known as ‘lean mass’, is the total weight of your body minus all the weight due to your fat mass.
Lean Body Mass (LBM) = Total Weight – Fat Mass
LBM includes the weight of:
- Body Water
- Muscle Mass
When you use this term, you’re telling people that you have gained weight from muscle and water, not necessarily fat. When it comes to tracking your muscle gain (or fat loss), it all comes down to what tools you’re using to measure your progress. If all you’re working with is a weight scale, then all you’ll know for certain is your weight is increasing or decreasing. It would be hard to differentiate the weight gain from water, muscle, or body fat. If you want to know more about accurately measuring your muscle gain and maintaining your health, go get a body composition analysis. Then you can tell people that you gained five pounds of muscle with the proper confidence.
What are Proper Lean Muscle Exercises?
Maintaining good muscle health is just as important as eating a healthy diet and keeping a good steady healthy cholesterol. Finding the right exercises to keep healthy muscles is important, especially if you just want healthy muscle gain instead of muscle bulk. Some of the few exercises that will help with your muscle gain can include:
- Stationary Bike Workout- According to Men’s Health UK, practicing a four-minute warm-up ride on low resistance or medium resistance depending on the amount of training and exercise you participate in. Ride as fast as possible you can for 40 seconds, then start to pedal slowly for about a 20-second recovery. Repeat around 10 times. Ride as fast as you can for 20 seconds, then rest for 10 seconds. Repeat six times. Set the bike to low resistance and ride slowly for three minutes to cool down. The whole workout will take around 20 minutes to complete.
- Rowing Machine Workout– This workout is around 20 minutes long and according to Men’s Health UK, will help build arm muscles while also slimming your gut. You’ll want to start a warm-up row on the resistance of around five for three minutes. Increase the resistance to level 10, then row as fast and hard as you can for 30 seconds. With the resistance still high, grab the handle with the underhand grip and row for 60 seconds at a moderate pace. Repeat seven times. Take moments to catch your breath. Then, alternate between rowing for 15 seconds at a good fast pace and 15 seconds of a slower pace. Do this for seven minutes. After that, you can start to slow down for about three minutes.
- Alternating Chest Punches– This exercise is fairly simple, all you’ll need is a resistance band. With your feet hip-width apart, stand with one foot back and the other forward. After that, with your resistance band looped around either a doorknob or bar behind you, punch right and left. Do this 100 times on each side.
Why is Lean Muscle Exercise Important and What Are the Benefits?
Not only is exercise good for your body wise, but it will also help you feel good emotionally too. Experts say to practice around 60 minutes a day to keep good physical and mental health. Physical health is very important, and maintaining that good standard of health is just as important. Lean muscle exercises are important because they can provide many benefits such as:
- Improves energy and decreases fatigue
- Promotes better sleep
- Helps fight depression, tension, anxiety, and stress
- Provides opportunities to meet and connect with new people
- Improves mood and self-esteem
- Improves cardiovascular fitness
- Increases muscle strength and endurance
- Increases metabolism and helps to maintain weight
- Reduces your risk for chronic disease and other adverse health outcomes
Thinking back to lean muscle energy and the importance of lean muscle exercise, finding the right routine of exercises and programs for you is always in your best interest. For example, Idaho Falls Untapped Health, Fitness and Recovery offer a 90-Day program in Lean Muscle exercise, and it’s had many great ratings. Finding a program fit for you to help you stay fit and healthy is the overall goal. Having the right program can provide you with many benefits to improve your everyday quality of life. A few more benefits with more detail on how they can benefit you may include:
- Exercise benefits your physical health and mental health. Exercising causes the body to create chemicals that help a person to feel good or happy. Exercise can even help people sleep better. It can also help many people who may have depression and low self-esteem. Exercise can give people a sense of accomplishment for achieving a certain goal.
- Exercise can improve your looks. People who exercise burn more calories and look more toned and athletically fit, than those who don’t. Even if looks aren’t your goal in exercise, it can help you maintain healthy body weight.
- Exercise can help with weight loss and lower the risk of some diseases. Regular exercise can decrease a person’s risk of developing certain diseases. Some of those may include, obesity, type 2 diabetes, and high blood pressure.
- Exercise can help the way you age. Right now it’s not considered a top priority, but you’ll be glad you thought of it later in life. For example, osteoporosis, known as the weakening of the bones, can be a problem as people get older and age. Weight-bearing exercise, like jumping, running, or even brisk walking can help keep your bones strong and healthy.
With the human body being as complex as it is, we don’t realize that every day simple tasks have such a big impact on not only our physical health but our mental health and wellbeing. Simply providing yourself with a proper exercise and diet can improve your mood and self-esteem, improve mental health, and give you a reason to leave your house and adventure out in your town.