On September 19th 2011, news released that Researcher from the university of Hampshire conducted a study and came to the conclusion that muscle strength of older overweight women is lesser than the normal weight older women. Not just muscular strength of leg, but the power is also significantly less; which increase the risk of dependence and disability . Due to the loss of muscular mass , older people are more prone to reduction of muscular strength . This is the main reason why the older people get disabled frequently.
A research was conducted on old overweight and old normal weight women . Strength and power was measured on the basis of weight . The impact of every day physical activities like climbing stairs and walking around for work ,on participants’ leg strength , power and walking speed were recorded. They got to know that there was no difference between the muscle strength of the overweight women and regular weight women . However, when the strength-to-weight ratio was calculated , the results were horrible as overweight women strength was 24% less than the strength of normal weight women . Not just that , the power (the rate of strength application )calculation deficit was even more worse .
38% less power was noted for overweight women than normal weight women. The speed at which they walk was also slower than the normal weights. On the bases of this research , researchers have suggested the overweight older women to work on their weight and muscle strength, to improve the strength-to-weight ratio . They must either reduce weight or enhance the muscle strength for a healthy living . Thus , being obese is more problematic and with time it can lead to dependence on others and disability to do even normal physical activities.
What is muscular strength:
Muscular strength is the amount of force exerted by the muscles against resistance . It is the ability of the body muscles to generate maximal force during limited repetitions. With the regular use of the muscles , they become strong and muscular endurance also increases. In order to improve muscle strength , one has to keenly focus on mass of the muscle and power . Muscles are the most important part of the body that helps in almost all the activities, we do in our lives. Muscle functional capabilities are required to prevent oneself from getting easily fatigued; to lift weights , and for jumping . Muscles are actually contractile tissues and they are classified as skeletal, cardiac and smooth muscles .
For right posture of the body and to prevent back ache ,which is most common in women ; muscle power is compulsory . Size of the muscle is different in man and woman . Sports performance can elevate muscle mass with the proper muscle building techniques. Strong muscles help in improving sports performance as well.
How to increase muscle strength :
Muscular capability is linked with muscle endurance. For muscle power, functional muscle mass has to built up; and to increase the muscle endurance one has to work on the muscle content to increase its ability to work over a period of time. Muscle gets strengthened by strength training, which leads the muscles to get stronger . Others include:
- Lift weights using dumbbells and barbells .
- Multiple exercises
- Legs training
- Complete body workout
For muscle strengthening , one needs to increase the overall body weight by eating more. Muscle requires more protein than usual; along with this whole foods like poultry , fish , eggs , oats , grains, banana , spinach , broccoli , fish oil, nuts and many more that contain not just proteins but also carbohydrates , fats , vegetables , whole grain meals and fruits are also essential for a high muscle strength.
- cardiorespitory and strength
- cario respiratory endurance