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On 300 pages, Froböse delves into the SPIEGEL bestseller "Muscles - the health makers" delves deep into the subject of muscles - he explains the background in good writing: easy to read, easy to understand. The sports scientist answers questions such as:
- What types of muscle are there and what are they for?
- How do muscles grow, how are they activated and supplied with nutrients?
- What role do age and testosterone play?
- Why do they disappear again in the second half of life?
- And above all: why is it so important that we train our muscles?
The button on the book reads: "For everyone over 40". We even say: "For everyone!" Because in our opinion, you can't start regular strength training early enough.
Key statements by Prof Dr Ingo Froböse from the book "Muscles - the health makers"
- Sugar is less of a problem for athletes, as it is quickly burnt off by the working muscles.
- Strength training creates a resilient matrix structure - the connective tissue between the cells. This becomes elastic, stable and resilient.
- The so-called workload is crucial for increasing the volume of the muscles. The muscle should clearly burn during the last repetition. Rule of thumb: repetitions until you subjectively can't do any more - and then two to three more.
- The regeneration time is essential for strength training. Training before the end of this phase is ineffective and can even disrupt the muscle building process. Only the break brings success.
- Endurance athletes have around 50 % more capillaries in their muscles than untrained people, which enables a significantly better supply.
- Strength and flexibility training are inextricably linked. The aim is to allow the joints a full range of movement to ensure optimum power transmission.
- Warming up before strength training is important - both for the body and for the mind.
- Sufficient protein intake is essential for building muscle. Two to three hours before training and immediately afterwards are recommended.
- Regular strength training can help you to "stay 40" physically over the course of 20 years.
- Studies consistently show that regular, intensive muscle training is the most effective strategy for long-term health promotion - ideally three times a week.
- Strength training means that dopamine (motivation, drive and learning neurotransmitter) is broken down more slowly and is available to the body for longer.
- Sport, especially strength training, acts like a mental washing machine: it cleanses the mind and has an effect similar to that of antidepressants.
- Muscles are far more than just organs of movement. They also function as endocrine organs and release health-promoting substances into the body. In plain language: we have our own pharmacy - but it is only activated when we use our muscles.
- It takes around four times as long to rebuild muscles as it does to break them down. This is why regular, lifelong training is of central importance.
- Studies show: Men who can do 40 push-ups have up to 96% less risk of a heart attack.
- A 60-year-old who has been active in sport all his life has vessels that are similar in elasticity and function to those of a 30-year-old.
- Powerful muscles act as shock absorbers, stabilise the joints and control every movement. Strong muscles are therefore a kind of comprehensive insurance for permanently healthy joints.
- The frequent claim that running is bad for your joints is wrong.
- You can't buy muscles - you have to build them yourself. Each individual is responsible for maintaining their quality of life in the long term.
Summary: The most important facts about muscles - in 6 points
1. muscles are more than just strength machines
Froböse shows that muscles are a vital organ that has an effect far beyond exercise. In addition to movement, they also influence metabolic processes, the immune system, cardiovascular functions and even the psyche.
2. our health depends heavily on muscle mass
The loss of muscle mass - especially in old age - is a key factor in many chronic diseases such as heart attacks, diabetes and obesity. Muscle loss in old age and inactivity can have far-reaching health consequences.
3. strength training is neither a luxury nor narcissism - but a vital necessity
Without regular physical activity, especially strength and muscle training, this health potential remains unutilised. Muscles can be built up and maintained regardless of age - and this strengthens health, fitness and well-being.
4. nutrition plays an important role
Protein and an overall balanced diet are crucial for muscle building and muscle health. Muscles need sufficient nutrients so that they can fulfil their tasks in the body.
5. muscles also influence the psyche and brain function
Muscles send out messenger substances (so-called Myokines), which can activate the immune system as well as positively influence mood and cognitive functions.
6. muscles promote independence in old age
Well-trained muscles help to make everyday movements easier, reduce the risk of falls and maintain quality of life in old age.
Dimitri Lehner
Editor
