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Learn English With Videos (Mario Vergara), 067: What Makes Muscles Grow?

067: What Makes Muscles Grow?

Muscles. We have over 600 of them. They make up between 1/3 and 1/2 of our body weight, and along with connective tissue, they bind us together, hold us up, and help us move. And whether or not body building is your hobby, muscles need your constant attention because the way you treat them on a daily basis determines whether they will wither or grow.

Say you're standing in front of a door, ready to pull it open. Your brain and muscles are perfectly poised to help you achieve this goal. First, your brain sends a signal to motor neurons inside your arm. When they receive this message, they fire, causing muscles to contract and relax, which pull on the bones in your arm and generate the needed movement.

The bigger the challenge becomes, the bigger the brain's signal grows, and the more motor units it rallies to help you achieve your task. But what if the door is made of solid iron? At this point, your arm muscles alone won't be able to generate enough tension to pull it open, so your brain appeals to other muscles for help.

You plant your feet, tighten your belly, and tense your back, generating enough force to yank it open. Your nervous system has just leveraged the resources you already have, other muscles, to meet the demand. While all this is happening, your muscle fibers undergo another kind of cellular change.

As you expose them to stress, they experience microscopic damage, which, in this context, is a good thing. In response, the injured cells release inflammatory molecules called cytokines that activate the immune system to repair the injury. This is when the muscle-building magic happens. The greater the damage to the muscle tissue, the more your body will need to repair itself.

The resulting cycle of damage and repair eventually makes muscles bigger and stronger as they adapt to progressively greater demands. Since our bodies have already adapted to most everyday activities, those generally don't produce enough stress to stimulate new muscle growth.

So, to build new muscle, a process called hypertrophy, our cells need to be exposed to higher workloads than they are used to. In fact, if you don't continuously expose your muscles to some resistance, they will shrink, a process known as muscular atrophy. In contrast, exposing the muscle to a high-degree of tension, especially while the muscle is lengthening, also called an eccentric contraction, generates effective conditions for new growth.

However, muscles rely on more than just activity to grow. Without proper nutrition, hormones, and rest, your body would never be able to repair damaged muscle fibers. Protein in our diet preserves muscle mass by providing the building blocks for new tissue in the form of amino acids. Adequate protein intake, along with naturally occurring hormones, like insulin-like growth factor and testosterone, help shift the body into a state where tissue is repaired and grown.

This vital repair process mainly occurs when we're resting, especially at night while sleeping. Gender and age affect this repair mechanism, which is why young men with more testosterone have a leg up in the muscle building game.

Genetic factors also play a role in one's ability to grow muscle. Some people have more robust immune reactions to muscle damage, and are better able to repair and replace damaged muscle fibers, increasing their muscle-building potential.

The body responds to the demands you place on it. If you tear your muscles up, eat right, rest and repeat, you'll create the conditions to make your muscles as big and strong as possible. It is with muscles as it is with life: Meaningful growth requires challenge and stress.

067: What Makes Muscles Grow? 067: Was lässt Muskeln wachsen? 067: ¿Qué hace crecer a los músculos? 067: Cosa fa crescere i muscoli? 067：筋肉を成長させるものは何ですか？ 067: O que faz os músculos crescerem? 067: Что заставляет мышцы расти? 067: 是什么让肌肉生长？

Muscles. We have over 600 of them. 600以上あります。 They make up between 1/3 and 1/2 of our body weight, and along with connective tissue, they bind us together, hold us up, and help us move. それらは私たちの体重の1/3から1/2を占め、結合組織とともに、私たちを結びつけ、支え、そして私たちが動くのを助けます。 Eles representam entre 1/3 e 1/2 do nosso peso corporal e, junto com o tecido conjuntivo, nos unem, nos sustentam e nos ajudam a nos mover. And whether or not body building is your hobby, muscles need your constant attention because the way you treat them on a daily basis determines whether they will wither or grow. そして、ボディービルがあなたの趣味であるかどうかにかかわらず、あなたが日常的にそれらを扱う方法がそれらが枯れるか成長するかを決定するので、筋肉はあなたの絶え間ない注意を必要とします。 E quer o fisiculturismo seja ou não o seu hobby, os músculos precisam de sua atenção constante porque a maneira como você os trata diariamente determina se eles vão murchar ou crescer.

Say you're standing in front of a door, ready to pull it open. ドアの前に立って、ドアを開ける準備ができているとします。 Digamos que está em frente de uma porta, pronto para a abrir. Your brain and muscles are perfectly poised to help you achieve this goal. あなたの脳と筋肉はあなたがこの目標を達成するのを助けるために完全に準備ができています。 Seu cérebro e músculos estão perfeitamente preparados para ajudá-lo a atingir esse objetivo. First, your brain sends a signal to motor neurons inside your arm. まず、脳は腕の中の運動ニューロンに信号を送ります。 When they receive this message, they fire, causing muscles to contract and relax, which pull on the bones in your arm and generate the needed movement. このメッセージを受け取ると、彼らは発火し、筋肉を収縮させて弛緩させ、腕の骨を引っ張って必要な動きを生み出します。 Quando recebem essa mensagem, eles disparam, fazendo com que os músculos se contraiam e relaxem, o que puxa os ossos do braço e gera o movimento necessário.

The bigger the challenge becomes, the bigger the brain's signal grows, and the more motor units it rallies to help you achieve your task. 課題が大きくなるほど、脳の信号が大きくなり、タスクの達成を支援するために集まる運動単位が増えます。 Quanto maior o desafio, maior o sinal do cérebro e mais unidades motoras ele mobiliza para ajudá-lo a realizar sua tarefa. But what if the door is made of solid iron? しかし、ドアが固い鉄でできているとしたらどうでしょうか。 At this point, your arm muscles alone won't be able to generate enough tension to pull it open, so your brain appeals to other muscles for help. この時点で、腕の筋肉だけでは腕を開くのに十分な張力を生成できないため、脳は他の筋肉に助けを求めます。 Nesse ponto, os músculos do braço sozinhos não serão capazes de gerar tensão suficiente para abri-lo, então seu cérebro pede ajuda a outros músculos.

You plant your feet, tighten your belly, and tense your back, generating enough force to yank it open. あなたは足を植え、腹を締め、背中を緊張させ、それを引っ張って開くのに十分な力を生み出します。 Você planta os pés, aperta a barriga e tensiona as costas, gerando força suficiente para abri-la. Your nervous system has just leveraged the resources you already have, other muscles, to meet the demand. Votre système nerveux vient de tirer parti des ressources dont vous disposez déjà, d'autres muscles, pour répondre à la demande. あなたの神経系は、あなたがすでに持っている資源、他の筋肉を利用して、需要を満たしています。 Seu sistema nervoso acaba de aproveitar os recursos que você já tem, outros músculos, para atender a demanda. While all this is happening, your muscle fibers undergo another kind of cellular change. これがすべて起こっている間、あなたの筋線維は別の種類の細胞変化を受けます。 Enquanto tudo isso está acontecendo, suas fibras musculares passam por outro tipo de alteração celular.

As you expose them to stress, they experience microscopic damage, which, in this context, is a good thing. あなたが彼らをストレスにさらすとき、彼らは微視的な損傷を経験します、それはこの文脈では良いことです。 Conforme você os expõe ao estresse, eles sofrem danos microscópicos, o que, nesse contexto, é bom. In response, the injured cells release inflammatory molecules called cytokines that activate the immune system to repair the injury. それに応じて、損傷した細胞はサイトカインと呼ばれる炎症性分子を放出し、免疫系を活性化して損傷を修復します。 Em resposta, as células lesadas liberam moléculas inflamatórias chamadas citocinas que ativam o sistema imunológico para reparar a lesão. This is when the muscle-building magic happens. これは、筋肉増強の魔法が起こるときです。 Isto é quando a magia da musculatura acontece. The greater the damage to the muscle tissue, the more your body will need to repair itself. 筋肉組織へのダメージが大きいほど、あなたの体はそれ自体を修復する必要があります。 Quanto maiores forem os danos no tecido muscular, mais o seu corpo precisará de se reparar a si próprio.

The resulting cycle of damage and repair eventually makes muscles bigger and stronger as they adapt to progressively greater demands. 結果として生じる損傷と修復のサイクルは、次第に大きな要求に適応するにつれて、最終的に筋肉をより大きく、より強くします。 O ciclo resultante de dano e reparo eventualmente torna os músculos maiores e mais fortes à medida que se adaptam a demandas progressivamente maiores. В результате цикла повреждения и восстановления мышцы становятся больше и сильнее, поскольку они адаптируются к все более высоким требованиям. Since our bodies have already adapted to most everyday activities, those generally don't produce enough stress to stimulate new muscle growth. 私たちの体はすでにほとんどの日常の活動に適応しているので、それらは一般的に新しい筋肉の成長を刺激するのに十分なストレスを生み出しません。

So, to build new muscle, a process called hypertrophy, our cells need to be exposed to higher workloads than they are used to. したがって、肥大と呼ばれるプロセスである新しい筋肉を構築するには、細胞を以前よりも高い作業負荷にさらす必要があります。 Então, para construir novos músculos, um processo chamado hipertrofia, nossas células precisam ser expostas a cargas de trabalho maiores do que estão acostumadas. In fact, if you don't continuously expose your muscles to some resistance, they will shrink, a process known as muscular atrophy. 実際、筋肉を継続的にある程度の抵抗にさらさないと、筋萎縮として知られるプロセスである収縮が起こります。 Na verdade, se você não expor continuamente seus músculos a alguma resistência, eles encolherão, um processo conhecido como atrofia muscular. In contrast, exposing the muscle to a high-degree of tension, especially while the muscle is lengthening, also called an eccentric contraction, generates effective conditions for new growth. 対照的に、特に筋肉が伸びている間、筋肉を高度の緊張にさらすと、偏心収縮とも呼ばれ、新しい成長のための効果的な条件が生成されます。 Por outro lado, expor o músculo a um alto grau de tensão, especialmente enquanto o músculo está se alongando, também chamado de contração excêntrica, gera condições efetivas para um novo crescimento. Напротив, воздействие на мышцу высокой степени напряжения, особенно во время ее удлинения, называемое также эксцентрическим сокращением, создает эффективные условия для нового роста.

However, muscles rely on more than just activity to grow. しかし、筋肉は成長するために単なる活動以上のものに依存しています。 Without proper nutrition, hormones, and rest, your body would never be able to repair damaged muscle fibers. 適切な栄養、ホルモン、休息がなければ、あなたの体は損傷した筋肉繊維を修復することはできません。 Sem nutrição adequada, hormônios e descanso, seu corpo nunca seria capaz de reparar as fibras musculares danificadas. Protein in our diet preserves muscle mass by providing the building blocks for new tissue in the form of amino acids. 私たちの食事に含まれるタンパク質は、アミノ酸の形で新しい組織の構成要素を提供することにより、筋肉量を維持します。 A proteína em nossa dieta preserva a massa muscular, fornecendo os blocos de construção para novos tecidos na forma de aminoácidos. Adequate protein intake, along with naturally occurring hormones, like insulin-like growth factor and testosterone, help shift the body into a state where tissue is repaired and grown. 適切なタンパク質摂取は、インスリン様成長因子やテストステロンなどの天然に存在するホルモンとともに、組織が修復されて成長する状態に体を移行させるのに役立ちます。 A ingestão adequada de proteínas, juntamente com os hormônios naturais, como o fator de crescimento semelhante à insulina e a testosterona, ajudam a mudar o corpo para um estado em que o tecido é reparado e crescido.

This vital repair process mainly occurs when we're resting, especially at night while sleeping. Este processo de reparação vital ocorre principalmente quando estamos descansando, especialmente à noite durante o sono. Gender and age affect this repair mechanism, which is why young men with more testosterone have a leg up in the muscle building game. Gender and age affect this repair mechanism, which is why young men with more testosterone have a leg up in the muscle building game. 性別と年齢がこの修復メカニズムに影響を与えます。そのため、テストステロンが多い若い男性は、筋肉増強ゲームに足を踏み入れています。

Genetic factors also play a role in one's ability to grow muscle. 遺伝的要因も、筋肉を成長させる能力に影響を及ぼします。 Some people have more robust immune reactions to muscle damage, and are better able to repair and replace damaged muscle fibers, increasing their muscle-building potential. 一部の人々は、筋肉の損傷に対してより強力な免疫反応を示し、損傷した筋肉繊維をよりよく修復および交換して、筋肉増強の可能性を高めます。 Algumas pessoas têm reações imunológicas mais robustas ao dano muscular e são mais capazes de reparar e substituir as fibras musculares danificadas, aumentando seu potencial de construção muscular.

The body responds to the demands you place on it. 体はあなたがそれに課す要求に応えます。 신체는 사용자가 요구하는 대로 반응합니다. O corpo responde às demandas que você coloca nele. If you tear your muscles up, eat right, rest and repeat, you'll create the conditions to make your muscles as big and strong as possible. 筋肉を引き裂き、正しく食べ、休息を取り、繰り返すと、筋肉をできるだけ大きく、強くするための条件が整います。 Se você esticar seus músculos, comer direito, descansar e repetir, você criará as condições para tornar seus músculos os mais grandes e fortes possíveis. It is with muscles as it is with life: Meaningful growth requires challenge and stress. It is with muscles as it is with life: Meaningful growth requires challenge and stress. それは人生と同じように筋肉でもあります。意味のある成長には挑戦とストレスが必要です。 인생과 마찬가지로 근육도 마찬가지입니다: 의미 있는 성장을 위해서는 도전과 스트레스가 필요합니다.