Recovery of muscle tone

Fit at any age

Recuperación del tono muscular Vilarovira

The experiencie of the operations of Plastic and Aesthetic Surgery has shown us that the combination of muscle and joint recovery, together with the attitude of improving of the patients, is the key to the very good or excellent result.

The expert’s opinion

The experiencie of the operations of Plastic and Aesthetic Surgery has shown us that the combination of muscle and joint recovery, together with the attitude of improvement of the patients, is the key of the very good or excellent result is to finish the postoperative after the year of the operation along with a correct balanced nutrition with proteins, carbohydrates and fat has shown us that the results are far superior that when a few years ago we did not give it so much importance.

Therefore, the incorporation of the Muscular Tone Recovery Unit is of the utmost importance and must be incorporated by system into any intervention of Aesthetic Surgery.

Dr. Vila-Rovira

Regain muscle tone

A change on the inside and on the outside.

Muscle toning, a good choice at any age

The human body has about 700 muscles with different functions. The skeletal muscle performs the voluntary movement of the body and maintains the position of the body. That is, it is present in all our daily movements (getting upstairs, walking, standing, etc.). It is essential to have good muscle health to move freely and effectively, while feeling good.

It is very common to delve into muscle toning training programs with body composition enhancement goals with the intention of improving elasticity. A firm muscle tone prevents flaccidity and gives a heath image, a compensated and attractive body, whatever the beauty canon.

But not only at the level of body aesthetics it is interesting to have a good muscle tone, but it is also in the field of health in general. Improving musculature elevates basal metabolism, which helps to consume more energy and decrease fat mass, essential for good cardiovascular health; helps to maintain bone mass, bone mass, thus preventing osteoporosis, falls due to fragility and imbalance; provides us with an optimal level of strength optimal to perform any task successfully, with less risk of injury; etc.

Aging is a natural biological event that leads to an increase in fat mass and a progressive decrease in muscle mass. The decline in muscle mass is called sarcopenia. This muscle degradation is already seen in middle-aged people (around age 50) when compared to 20-year-olds.

This fact can be associated with changes in the structure of the muscles due to aging, chronic diseases, poor nutrition or sedentary lifestyle.

The most effective strategy to combat this event is to exercise ourselves physically correctly, integrating healthy nutrition.

Man’s muscle mass constitutes 45% of the total body weight (Buchner 1997-Evans 1996), hence the great positive metabolic and functional influence. According to studies of the “Center for Disease Control in Atlanta” (USA) only 20-25% of older adults do sufficient physical activity and only 5% of men and 2% of women generate adequate physical effort to increase mass (weibel, 2000).

Wellness y fitness Vilarovira recuperación del tono muscular

This data first demonstrates the great presence and importance of muscle mass in people at the level of functionality and overall health. They also reflect poor participation of the population as much as physical activity is concerned and also, very poor participation in training programs to improve muscle mass.

Strength training is essential to optimize people’s muscle level. There are endless training systems and materials adaptable to any level and age. We can use machines that offer external resistance; rubber bands; our own body weight; etc.

For example, a bench press (strength exercise in which we perform a pressure movement in order to overcome the weight that the bar opposes) with a relative high weight, can be very effective for a young subject with good physical condition to work specific muscle groups. And equally effective for another more untrained and/or greater subject that could be a series of push-ups without applying any external load, only using the same body weight.

In addition to muscle training, cardiorespiratory training is essential at the level of prevention and improvement for our overall health. There is also a wide range of systems and possibilities: walking; running; swimming; etc.

This type of physical exercise helps us to decrease fat mass, improve lung capacity, increase the cavities of the heart muscle; and makes us feel better psychologically since hormones like endorphins “wellness hormone”, are very receptive to this type of activity.

3 or 4 hours per week is an optimal frequency of training, in which we can integrate muscle training, cardiorespiratory and flexibility (stretches). These weekly hours are a good investment to improve body image, prevent different pathologies: cardiovascular; metabolic; osteo-articular and muscular, which would deprive us of the most precious assets to enjoy life, health in general and movement is its maximum amplitude.

In our hands it is that this decrease is as minor and slowest as possible

Bibliography

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  • Annuzzi-Sucich M, Prestwood KM, Kenny AM (2002). Prevalence of sarcopenia and predictors of skeletalmusclemass in healthy, oldermen and women. JourGer A BiolSciMedSci.; 57(12): 772-7

  • Hormonas en el rendimiento deportivo (2012). Extraído el 15 abril de 2015 de cafder.blogspot.com

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  • Frontera W, Meredith C, OpReilly K, Knuttgen H, Evans WJ (1988). StrengthConditioning in oldermen; skeletalmusclehypertrophy and improvedfunction. J. Appl. Physiol.;71:644-650

  • Roig, J.L. (2002), Sarcopenia: Algo más que la disminución de la masa muscular. Extraído de http://g-se.com, el 7 de Noviembre de 2015.

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