Contrary to popular belief, humans need both fat and muscle cells to function properly. Body fat is viewed as unattractive instead of a vital component of the human body. Muscle is more appealing, and people try to decrease their body fat to slim down and show more definition. Understanding the purpose of fat and muscle cells can improve your health and fitness and help you set realistic physical goals.
Features
The muscles that improve through diet and exercise are skeletal muscles. Under a microscope, they have a striated appearance of thin and thick filaments. These filaments are what allow muscle contractions to occur.
Adipose (fat) tissue is made up of adipocytes, or fat cells. Under a microscope, they appear to be tiny pouches. The lipids inside the pouch can occupy up to 90 percent of the total cell volume.
Function
Skeletal muscle cells are attached to bone and allow motion through muscular contraction. They assist in maintaining posture throughout the day and are involved in heat production. Muscle cells are active and require more energy to function than fat cells.
Fat cells serve a variety of functions in the body. Their principal purpose is to be an energy reserve for the body. They also provide a protective cushion and structural support for your internal organs. Fat insulates against heat loss and can be metabolized to generate heat in extreme cold.
Considerations
Genetics play a significant role in the amount of fat and muscle cells your body possesses. Some people find it easy to lose weight and gain muscle while others have a hard time. Excess body fat threatens your health by increasing your risk of high blood pressure, cardiovascular disease and type 2 diabetes. Having too little muscle will challenge your strength and endurance and make it harder to complete daily activities.
Prevention/Solution
Exercise and diet can help you attain a healthy amount of fat and muscle. Regular exercise gives you more endurance and resistance to fight off most diseases. The American College of Sports Medicine recommends physical activity on most days of the week for at least 20 minutes. If you need to lose weight, you should increase the duration. Combine cardiovascular and strength training exercises to increase lean body mass and maintain a healthy body fat percentage.
Misconceptions
Most people are concerned with having too much body fat and with losing weight, but being underweight can also be a cause for concern. When you lose too much weight through extreme calorie restriction, you lose bone mass and muscle tissue while body fat is preserved. Your body thinks it is starving and will break down other tissues for energy, choosing body fat last. Over a period of time, this can lead to malnourishment, dehydration and electrolyte imbalance. Keep your body functioning optimally with an adequate amount of fat and muscle cells.
References
- "Essentials of Strength and Conditioning"; National Strength and Conditioning Association; 2008
- Overview of Lipid Function
- USC Health Magazine: The Skinny on Fat
- Human Physiology (journal): Muscle
- "ACSM's Guidelines to Exercise Testing and Prescription"; American College of Sports Medicine; 2010
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