No brainer – exercise can boost brainpower and muscle strength. I applied for a gym membership and joined their circuit training. Then, I suffered a setback. Heck, I even wore a neck brace for three damn days.
I was longing to go back exercising my brains out. Can I get back in order to maintain muscle mass when injured?
If an unplanned layoff such as an accident or injury kept you away from the gym, your muscle will start to shrink and fats will begin to build up.
Here are tips to maintain muscles mass when injured
- Maintain your calories. If you keep your portions right, you’ll retain your muscles. Not eating sufficiently to what your body needs will have you increase in body weight and lose gains at the same time. You need to determine how much calories you need to maintain if you want to be in tip-top shape.
- Eat protein. If you want to keep your muscles, keep your protein intake high. Not only that, protein helps repair torn muscle tissues damaged by injury. To know your daily protein intake, take your weight in pounds and multiply it by 0.45. Afterward, multiply it by 1.2. That should show your daily protein needs. Remember to opt for lean protein!
- Get enough sleep. Sleep is the time when your muscle tissues are repairing themselves. It is also when you start stressing out that induces a detrimental effect on your muscles. Researchers in the UK also found out that non-restorative sleep can cause widespread pain, worn-out muscles, and saggy skin.
- Follow proper breath control. Did you know breathing can affect muscle strength? How you do your breathing rituals during workouts or rest can affect your oxygen intake that flows to various parts of your body including adenosine triphosphate (ATP) which is needed for muscle growth.
- Move if you can. A little activity to keep you up and moving is enough to maintain your muscles. It doesn’t have to be rigorous. You can always go outside and walk, or stretch if you want. Cleaning your house or laundry is also a good way to be active. You don’t necessarily need to go to the gym and train hard.
Muscles gains start to disappear within a week. If you don’t want them gone, you can still partake in activities beneficial for your condition at the moment. By doing the above tips, you are sure to stimulate your muscle growth even when injured or sick.
Prevent unwanted mishaps from happening by wearing the right attire during exercise. You can also don body protection gears like knee pads, wrist support, or arm brace to keep you from harm.
