8/3/2019 Exercise More

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SUSAN BATSFORD,G RAPHICS EDITOR, TWITTER @SBATS1; INFOGRA PHIC BY LINDSAY OUELLETTE/ QMI AGENCY

Feeling out of shape? No strength? Cringe when you think of climbing stairs?Maybe its time you started exercising and getting some tone to your muscles.

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Exercise more

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3 types of muscle:

Exercise tips

CARDIACMUSCLE

SKELETALMUSCLE

These make up the

wall of the heart andis responsible for theforceful contraction

of the heart.

The are two groups of muscles:VOLUNTARY: Muscles that move whenyou want them to, such as your biceps.INVOLUNTARY: Muscles that movewithout you thinking about it, like theheart. Muscles are grouped together in pairs

on your skeleton. When one muscle of a pair contracts,

the other relaxes Without this arrangement you wouldn't

be able to straighten your legs whenyou walk or bend your fingers to gripsomething.

These are attached to the bonesand, in some areas, the skin(muscles in our face). Contrac-tion of the skeletal muscles helpslimbs and other body parts move.

SMOOTHMUSCLE

These make up the walls ofthe intestine, the uterus,blood vessels and internalmuscles of the eye.

There are over650 named

skeletalmuscles in the

human body

Muscle power

Each pound of muscle(1 pound = 0.45 kilograms)burns 75-100 calories every

day simply by existing.

The more muscle mass youhave, the more calories you

burn every day.

PUSH-UPS:

Push-ups prove to be the mostcommon to help tighten armmuscles. Other exercises to try:

Arm circles

Bicep curls using weights

Pull ups

ARMS

SQUATS:Squats are common to tightenup the leg muscles but you canalso do:

Lunges (stretching the legs outin wide steps)

Running on the spot

Swimming

Leg lifts also tighten theabdomen but can also tightenleg muscles as well.

LEGS

SIT-UPS:Sit-ups are the most common,but you can also try:

Leg lifts (Lie on the floor withyour legs flat, hands at yoursides. Lift your legs straight upto point at the ceiling, thenlower them without lettingthem touch the floor.)

Bicycle crunch exercise

ABDOMEN

GLUTEUS MAXIMUS

The largest muscle.It is the chief antigravity musclethat aids in walking up stairs.

Keeps the trunk of the body in anerect posture.

ABDOMEN/OBLIQUES

QUADRICEPS

TRICEPS BICEPS

FLEXOR

GASTRONEMIUS

Muscles get most of their energy from glucose.Glucose is made from several types of carbohy-drates such as sucrose (which is usually calledsugar), lactose (from milk) or fructose (fromfruits). Treat your body before starting aworkout with food your muscles crave.

About 40%of yourbody

weight is inmuscles.

SOURCES: THE ANATOMY STUDENTS SELF-TESTVISUAL DICTIONARY