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From texting to having sex: The ultimate full-body workout to flex your muscles WITHOUT hitting the gym

  • Anatomy expert Mike Aunger explains we use far more muscles than we realize
  • Sex uses 657 muscles, dad dancing uses 85 muscles, texting uses 38 muscles

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Sometimes getting fit can seem like an uphill struggle.

With the days short, the weather cold, and the comfort food tantalizing, we could find a million excuses to avoid the gym – before ourselves for letting New Year’s Resolutions slip.

But anatomy expert Mike Aunger insists we mustn’t be disheartened: there are scores of everyday movements that keep every single one of our muscles active.

Chief among them is sex, which uses every single one of our 657 muscles – depending on your mood.

Sex uses every single one of the 657 muscles in our body – depending on your mood

Aunger is one of the driving forces behind a new campaign to help people better train, fuel and use our bodies.

The campaign is in aid of raising awareness about muscular dystrophy, a tragic fatal disease that robs children of their bodily movements.

While we may not realize it, we use hundreds of muscles to do everything – whether we’re texting, playing golf, running for the bus, or puckering up for a kiss.

Running involves 99 muscles, while kissing involves 35, and texting 38.

Dad dancing, which focuses on the lower limbs for a good ‘bop’, consumes the energy of a staggering 85 muscles.

You’d be better off, however, dancing the waltz, which uses 135 muscles.

Astonishingly, even watching a movie involves 16 muscles (in your eyes).

In terms of solid exercise, a golf drive uses 137 muscles, while cycling uses 155.

But really, if a full-body workout is your goal, you’d be better off having sex.

Kissing uses 35 muscles of the face, including eight muscles of the tongue, and three major muscles of the mouth

Kissing uses 35 muscles of the face, including eight muscles of the tongue, and three major muscles of the mouth

Crying activates the cheeks and the eye muscles, amounting to 17

Crying activates the cheeks and the eye muscles, amounting to 17

All lower hand and arm muscles - including your biceps and triceps - come into play when texting

All lower hand and arm muscles – including your biceps and triceps – come into play when texting

‘In the bedroom, every muscle matters,’ Aunger, who runs London clinic Technique Physiotherapy and Sports Medicine[2] explains.

‘All your skeletal muscles are essential for movement, no matter how vigorous.

‘All your autonomous (involuntary) smooth muscles play a ceaseless role in digestion, respiration, circulation and bodily function.

‘And of course your cardiac muscles are integral for pumping your blood into all the right places.’

That said, for any activity, it is important to stay active.

‘It’s never been more important to keep your muscles healthy,’ Aunger insists.

‘Physical inactivity can cause you to lose as much as 3-5 percent of muscle mass each decade but you can slow the decline with regular exercise and optimal protein nutrition.’

'It's never been more important to keep your muscles healthy,' anatomy expert Mike Aunger explains

‘It’s never been more important to keep your muscles healthy,’ anatomy expert Mike Aunger explains

You need to use your shoulders, core, and lower limbs to run for the bus

You need to use your shoulders, core, and lower limbs to run for the bus

Cycling is one of the best exercises you can give your body, using 155 muscles

Cycling is one of the best exercises you can give your body, using 155 muscles

In a bid to get more people embracing their own strength, Aunger has helped design at #657challenge – an attempt at a new version of the Ice Bucket Challenge.

While the incredibly successful Ice Bucket Challenge was in aid of people with locked-in syndrome (ALS), this is to support people with muscular dystrophy.

Essentially it involves sitting and standing with a full glass of water on your head.

In a bid to get more people embracing their own strength, Aunger has helped design at #657challenge - an attempt at a new version of the Ice Bucket Challenge

In a bid to get more people embracing their own strength, Aunger has helped design at #657challenge – an attempt at a new version of the Ice Bucket Challenge

The challenge involves sitting and standing with a full glass of water on your head

The challenge involves sitting and standing with a full glass of water on your head

In terms of solid exercise, a golf drive uses 137 muscles

In terms of solid exercise, a golf drive uses 137 muscles

We engage muscles just craning the neck, making a sound, or clenching the eyes shut

We engage muscles just craning the neck, making a sound, or clenching the eyes shut

Those who think that sounds easy should try it themselves:

STEP 1: Fill a glass of water (to the brim if you’re confident).

STEP 2: From standing, hold the glass in place on your head with both hands (take one hand off if you have to but aim to keep both on the glass).

STEP 3: Bend your legs to lower yourself to the ground until you’re sitting fully cross-legged on the floor (bum must be in contact with the ground).

STEP 4: From sitting, drive back up off the floor without removing the glass from your head (this is where you might get a little water spillage).

STEP 5: Once you’re back standing, assess the spillage.

To find out more about the challenge, visit Upbeat Active’s blog on Medium[3].

How SEX uses 657 muscles

We engage muscles just craning the neck, making a sound, or clenching the eyes shut.

Does it count towards your 30 minutes of exercise a day?

That depends on your mood.

Studies have shown most sex can be equated to something like a brisk walk in terms of exercise.

But no other activity engages muscles quite like sex.

Here is a breakdown:

FACIAL MUSCLES – 35 muscles

The main muscle used to perform the kissing motion is the obicularis oris, the muscle that control the movement of the mouth and lips.

It is primarily used to pucker up the lips.

The other muscles that play a noticeable part in the action of kissing are the platysma (which depresses the mouth), elevator labii superioris (which controls the top lip), depressor labii inferioris (which controls the bottom lip) and of course the tongue (made up of eight muscles).

TO MAKE SOUND – 50 muscles

It may feel like a spontaneous moan.

But that sound is activating all the muscles you hear about in those dreaded ab workouts – including your rectus abdominus (one muscle) and your obliques (four muscles),

A noise of ecstasy also uses the diaphragm (one muscle), a variety of chest muscles (44 muscles), neck muscles (eight muscles), and upper back muscles (two muscles).

EYE MUSCLES – 16 muscles (if the lights are on and blindfold off)

The more you open, move or swivel your eyes, the more action your facial muscles are getting.

Two muscles power horizontal movement.

Another two muscles (superior rectus and inferior rectus) work against each other to lift and lower the eyes.

And two more power the eyelids.

That is, if the lights are on… and no blindfold is involved.

NECK POSTURE – 22 muscles

Rotating the head, flexing the head, looking down, looking up, raising the shoulders… these are all a fact of sex.

And to achieve this, your muscles need to be alert.

LOWER LIMB MUSCULATURE – 52 muscles

This is the part of the body providing most musculature support for sex – in men and women.

You can forget squats in the gym – try some interesting positions to really work your quads, biceps femoris (back of the thigh), and calves.

PELVIS + CORE – 21 muscles

You may not be thinking about your gluteus maximus, medius, minimus, tensor fascia latea, or ilio psoas major and minor when you’re in the moment.

But these pelvic muscles are the key to the thrust.

With these in top condition, performance is a walk in the park.

And sex may help you exercise these muscles.

You also need a strong core, stimulating your obliques and abs once again.

SHOULDER GIRDLE AND ARM MUSCLES – 26 muscles

These can really come into play depending on the position.

Your shoulder muscles (including your major and minor rhomboids and your latissimus dorsi) will be exercised when you tense your shoulder blades together.

You also use your serratus anterior (or ‘wings’ – the muscles that sit under your armpits) biceps, and triceps.

HAND MUSCLES – 34 muscles

The list of muscles used to grab something, or to move your hand, is extensive and wordy.

But for those interested, an action-packed session will work out a whole of host of muscles including such things as your brachoradilais, pronator teres, palmaris longus, flexor carpi ulnaris, pronator quadratus, and flexor carpi radialis.

HEART – 1 muscle

The cardiac muscle (different to skeletal and smooth muscles) is used to pump blood around the body (and to all the right places).

HERO MUSCLE OF THE PERINEUM – 1 muscle

The bulbospongiosus plays the starring role between the sheets for both sexes.

Found in the perineum (between the scrotum or vulva and the anus) it contributes to erection, contractions of orgasm and ejaculation in men and clitoral erection, contractions of orgasm and closing of the vagina in women.

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References

  1. ^ e-mail (www.dailymail.co.uk)
  2. ^ Technique Physiotherapy and Sports Medicine (www.techniquephysio.com)
  3. ^ Upbeat Active’s blog on Medium (medium.com)

TAURINE -The Next Super Supplement for Bodybuilding?

Does the name Taurine sound familiar? Well, yes, if you are someone who drinks Red Bull frequently and have actually cared to check the ingredients. For those who haven’t, you can check out the word “Taurine” written in a stylish font at the back of the can.

There`s a reason why it’s added to Red Bull and if you weren’t aware, we’re going to break it down for y’all.

What is Taurine?

(C) Thinkstock/Getty Images Taurine is an organic compound, a naturally occurring amino acid which is found in high concentration in white blood cells, skeletal muscles, the central nervous system and as well as in the heart muscles. It is a major component of bile (bile helps in digestion of fat) in humans.

It’s found in the large intestine and accounts for up to 0.1% of your total bodyweight.

Is It An Essential or Non-essential Amino acid?

TAURINE -The Next Super Supplement for Bodybuilding(C) Thinkstock/Getty Images For those of you who are hearing these terms for the first time, let me clear them doubts for you. Amino acids are the basic building blocks of proteins which are categorized into two types:-

Essential Amino Acids :- These cannot be made by the body. As a result, they must come from food or supplements. The 9 essential amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Non-Essential Amino acids:-These are made by the body itself but some of these can be termed ‘conditionally essential’ as well. That is because external dosage becomes essential under conditions of physical stress or trauma, when the body cannot produce a sufficient amount to meet demand. Some conditionally essential amino acids are: glutamine, arginine, cysteine and ‘taurine’.

What It (Possibly) Can Do

TAURINE -The Next Super Supplement for Bodybuilding(C) Thinkstock/Getty Images

Not all supplements act the same way on every consumer. Effects of supplements are very subjective, that’s why we used the word ‘possibly’. 1.

Strength Gains:-It can act similarly to Creatine, increasing cell hydration. Not only will this make muscles appear fuller but also provide indirect stimulus for anabolism. 2.

Fat Oxidation:-In some studies, acute ingestion of 1.66 g of Taurine before exercise resulted in a small but significant increase in fat oxidation during sub-maximal cycling in endurance-trained cyclists. 3. Improved Pumps:- Taurine has been shown to participate in the excitation-contraction coupling mechanism in skeletal muscles, which means that it affects the transmission of an electrical signal into muscle fibers.

This has obvious importance in ensuring optimal muscle performance, which eventually leads to enhancement in gains. 4. Improved (Aerobic) Athletic Performance:- A study published by Japanese researchers in 2003 examined 11 men aged 18 to 20, who were told to perform bicycle exercises until they were exhausted.

After taking taurine supplements for seven days (each time, before their workout), the men showed significant increases in VO2max (the maximum capacity of a person’s body to transport and use oxygen) and time until exhaustion sets in. The researchers credited the improvement to taurine’s antioxidant activity and protection of cellular properties 5.

Taurine and Stress:- Taurine has the ability to calm the CNS, or central nervous system. It can work to reduce anxiety and stress levels as well. Low taurine intake can leave your central nervous system prone to stress and chronic high stress levels.

As I mentioned in the start, since it’s a conditionally essential amino, its requirement can go up when an athlete is under physical or mental stress.

Dietary Sources Of Taurine

Fish , Meat ,Chicken, Egg, whole milk and cheese

How To Supplement With Taurine

Consume 1-3gm a day, 30 minutes before workout. Other Important Things About Taurine o Apart from its performance-enhancing benefits, it is also being heavily researched as an anti-diabetic compound due to its effects on various organs of the body of most concern to diabetics (kidney, eye, and nerve health) as well as controlling blood sugar while reducing some forms of insulin resistance.

o Due to the multiple benefits it offers, it is a supplement which old people/Vegans/Athletes with medical conditions discussed above can benefit highly from.

o More research is needed in healthy athletes and particularly for strength athletes and bodybuilders to determine the complete effects of taurine.

Photo: (C) YouTube (Main Image)

Stores defy experts to recommend sports supplements to teens, study says

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Who Should Take Gelatin Supplements? Could Aid Recovery From …

We may associate gelatin with our favorite gummy snacks and Jello desserts, but new research[1] suggests there may be a health benefit to adding more of this animal byproduct to your diet. According to the research, now published the January issue of the American Journal of Clinical Nutrition, consuming a gelatin supplement, plus a burst of intensive exercise, can help build ligaments, tendons and bones. The research found that gelatin supplement increased blood levels of amino acids and markers linked to collagen synthesis in human subjects and improved the mechanics of the engineered lab-grown ligaments.

Those results led the team to determine that gelatin supplements may be helpful for athletes, elderly individuals, and others who may need more flexibility and joint support. Read: Joint Pain Could Affect Your Lover’s Sleep[2] “These data suggest that adding gelatin and vitamin C to an intermittent exercise program could play a beneficial role in injury prevention and tissue repair,” the researchers wrote[3].

The main ingredient in our favorite gummy snacks may have an added health benefit. Photo Courtesy of Pixabay For their study, the team analyzed both the effect of gelatin supplements on human volunteers, and on artificially grown ligaments to get a closer look at what was going occuring on inside of the body. A total of 8 healthy male volunteers drank a gelatin supplement enhanced with vitamin.

Afterwards, the volunteers had their blood taken before and after performing short 5 minute intervals of high-impact exercises (skipping) for an hour . The researchers believe their findings suggest that gelatin supplements may be useful prevent injury and enhance recovery. Of course, one does not have to take supplement in order to get a more gelatin into their diet.

Bone soups, which are made from boiling down either fish or animal bones, contain large amounts of gelatin as well, in addition to a variety of other important vitamins and nutrients. In addition to gelatin, bone broth also has collagen which also aids in skeletal support. Source: Shaw G, Lee-Barthel A, Ross MLR, Wang B, Baar K.

Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. The American Journal of Clinical Nutrition .

2016 See Also: 4 Reasons You Should Be Drinking Bone Broth Every Day[4]

6 Foods You Think Are Vegetarian But Aren’t[5]

References

  1. ^ research (ajcn.nutrition.org)
  2. ^ Joint Pain Could Affect Your Lover’s Sleep (www.medicaldaily.com)
  3. ^ wrote (ajcn.nutrition.org)
  4. ^ 4 Reasons You Should Be Drinking Bone Broth Every Day (www.medicaldaily.com)
  5. ^ 6 Foods You Think Are Vegetarian But Aren’t (www.medicaldaily.com)

Who Should Take Gelatin Supplements? Could Aid Recovery From Sports Or Workout Injury, Strengthen Joints

We may associate gelatin with our favorite gummy snacks and Jello desserts, but new research[1] suggests there may be a health benefit to adding more of this animal byproduct to your diet. According to the research, now published the January issue of the American Journal of Clinical Nutrition, consuming a gelatin supplement, plus a burst of intensive exercise, can help build ligaments, tendons and bones. The research found that gelatin supplement increased blood levels of amino acids and markers linked to collagen synthesis in human subjects and improved the mechanics of the engineered lab-grown ligaments.

Those results led the team to determine that gelatin supplements may be helpful for athletes, elderly individuals, and others who may need more flexibility and joint support. Read: Joint Pain Could Affect Your Lover’s Sleep[2] “These data suggest that adding gelatin and vitamin C to an intermittent exercise program could play a beneficial role in injury prevention and tissue repair,” the researchers wrote[3].

The main ingredient in our favorite gummy snacks may have an added health benefit. Photo Courtesy of Pixabay For their study, the team analyzed both the effect of gelatin supplements on human volunteers, and on artificially grown ligaments to get a closer look at what was going occuring on inside of the body. A total of 8 healthy male volunteers drank a gelatin supplement enhanced with vitamin.

Afterwards, the volunteers had their blood taken before and after performing short 5 minute intervals of high-impact exercises (skipping) for an hour . The researchers believe their findings suggest that gelatin supplements may be useful prevent injury and enhance recovery. Of course, one does not have to take supplement in order to get a more gelatin into their diet.

Bone soups, which are made from boiling down either fish or animal bones, contain large amounts of gelatin as well, in addition to a variety of other important vitamins and nutrients. In addition to gelatin, bone broth also has collagen which also aids in skeletal support. Source: Shaw G, Lee-Barthel A, Ross MLR, Wang B, Baar K.

Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. The American Journal of Clinical Nutrition .

2016 See Also: 4 Reasons You Should Be Drinking Bone Broth Every Day[4]

6 Foods You Think Are Vegetarian But Aren’t[5]

References

  1. ^ research (ajcn.nutrition.org)
  2. ^ Joint Pain Could Affect Your Lover’s Sleep (www.medicaldaily.com)
  3. ^ wrote (ajcn.nutrition.org)
  4. ^ 4 Reasons You Should Be Drinking Bone Broth Every Day (www.medicaldaily.com)
  5. ^ 6 Foods You Think Are Vegetarian But Aren’t (www.medicaldaily.com)

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