Feeling out of shape? No strength? Cringe when you think of climbing stairs?

Maybe it’s time you started exercising and getting some tone to your muscles. Muscle power
The are two groups of muscles:
VOLUNTARY: Muscles that move when you want them to, such as your biceps. INVOLUNTARY: Muscles that move without you thinking about it, like the heart. • 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 when you walk or bend your fingers to grip something.

Exercise more
About 40% of your body weight is in muscles.

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There are over 650 named skeletal muscles in the human body

Exercise tips

Muscles get most of their energy from glucose. Glucose is made from several types of carbohydrates such as sucrose (which is usually called sugar), lactose (from milk) or fructose (from fruits). Treat your body before starting a workout with food your muscles crave.

ARMS
PUSH-UPS:
Push-ups prove to be the most common to help tighten arm muscles. Other exercises to try:

TRICEPS ABDOMEN/OBLIQUES

BICEPS

• Arm circles • Bicep curls using weights • Pull ups

3 types of muscle:
CARDIAC MUSCLE
These make up the wall of the heart and is responsible for the forceful contraction of the heart.

FLEXOR

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

QUADRICEPS

• Leg lifts (Lie on the floor with your legs flat, hands at your sides. Lift your legs straight up to point at the ceiling, then lower them without letting them touch the floor.) • Bicycle crunch exercise

GASTRONEMIUS

SKELETAL MUSCLE
These are attached to the bones and, in some areas, the skin (muscles in our face). Contraction of the skeletal muscles helps limbs and other body parts move.

GLUTEUS MAXIMUS
The largest muscle. It is the chief antigravity muscle that aids in walking up stairs. Keeps the trunk of the body in an erect posture.

LEGS
SQUATS:
Squats are common to tighten up the leg muscles but you can also do:

SMOOTH MUSCLE
These make up the walls of the intestine, the uterus, blood vessels and internal muscles of the eye.
SOURCES: THE ANATOMY STUDENT’S SELF-TEST VISUAL DICTIONARY

Each pound of muscle (1 pound = 0.45 kilograms) burns 75-100 calories every day simply by existing. The more muscle mass you have, the more calories you burn every day.

• Lunges (stretching the legs out in wide steps) • Running on the spot • Swimming • Leg lifts also tighten the abdomen but can also tighten leg muscles as well.
SUSAN BATSFORD, GRAPHICS EDITOR, TWITTER @SBATS1; INFOGRAPHIC BY LINDSAY OUELLETTE/QMI AGENCY

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