Good muscle fitness is one of the primary components of health-related physical fitness, along with cardiovascular fitness, flexibility and body composition.
There are numerous health benefits to be gained from having good muscle fitness.
Good muscle fitness helps prevent chronic lifestyle diseases and early death. Numerous government health agencies cite considerable research evidence that suggests regular resistance exercise helps in lowering risk of heart disease, high blood pressure, diabetes and metabolic syndrome, among others.
People with good muscle fitness are less likely to incur joint injuries associated with weak muscles.
Muscle balance is important in reducing the risk for injury. This can be accomplished by strengthening both the agonist and antagonist muscles. For example, if you do resistance exercise to strengthen your biceps muscles on the front of your upper arms, you should also perform exercises to build the triceps muscles. If the biceps become too strong relative to the antagonist triceps muscles, the risk for injury increases.
Good muscle fitness is associated with good posture and reduced risk for back problems. When muscles in the body’s core are weak or overdeveloped, poor posture can result.
For example, excessively strong hip flexor muscles can lead to swayback. Again, muscle balance is important and so muscles on both sides of the body must be balanced to maintain an erect posture.
Good muscle fitness contributes to weight control. Regular progressive resistance exercise builds muscle mass.
Muscle mass takes up less space than fat, contributing to a more attractive appearance. Further, muscle burns calories at a higher rate so that resistance exercise increases basal metabolism, meaning more total calories are burned. For example, for each pound of muscle gained, a person can burn roughly 35 to 50 calories more per day. This translates to four to six pounds of fat lost per year.
Good muscle fitness reduces risk of osteoporosis.
Resistance exercise puts a positive stress on the bones.
Together with good diet, including adequate calcium intake, this stress on the bones reduces risk for osteoporosis. Evidence suggests that young people who do resistance exercises build higher bone density.
As we age, bone mass decreases, so people who have high bone density when they are young have a “bank account” from which to draw as they get older. In other words, these people have bones that are less likely to fracture or be injured. Injuries to the bones are more common among older adults. Regular resistance exercise reduces the risk for these conditions.
Good muscle fitness is associated with wellness and quality of life.
A person with muscle fitness is able to perform for long periods without undue fatigue. As a result, this person has energy to perform daily work efficiently and still have reserve energy to enjoy leisure time.
Among older people, good muscle fitness is associated with improved balance, reduced risk of falling, and greater ability to perform the tasks of daily living independently. Muscle fitness also contributes to looking one’s best and improved athletic performance.
