Veined arms are not necessarily a sign of good physical condition, but are more common in people with high muscle mass and low body fat. Arm veins can also occur with certain exercises, such as weightlifting. These exercises can cause the muscles to swell, which pushes the veins closer to the surface of the skin.
Here’s how to get them. But be careful, they can also be a symptom of an underlying disease.
What do veiny arms mean?
Arm veins are common in bodybuilders and people with a high muscle to fat ratio. The muscle pushes the veins out, and because there is less fat under the skin, their visibility increases. Arm marks can be especially noticeable during or after weightlifting and other types of resistance training. According to a 2019 study, resistance exercise increases heart rate, which causes blood vessels to expand. These in turn increase blood flow to the muscles. As the blood vessels dilate, they may become more prominent under the skin.
How to get veiny arms
One can achieve veiny arms by losing excess body fat through diet and exercise. Aerobic exercises help to lose excess body fat. Regular resistance training will help him build the muscles that make his arm veins pop.
As a 2016 study explained, strength training involves performing repetitive movements against some form of resistance, such as:
own body weight
Resistance training can improve muscle mass. This in turn helps to push the veins outward, towards the surface of the skin. A study suggests that resistance training several times a week promotes muscle growth. However, one should rest a lot between workouts to give the muscles time to repair and recover. Building muscle usually involves consuming more calories than the body burns. So someone who wants to increase muscle mass through weight training will also need to increase their calorie consumption.
Losing body fat means eating fewer calories than your body burns. Start with a low-calorie diet to lose body fat before switching to a high-calorie diet to build muscle. Resistance exercise and following a healthy diet for several months can increase muscle mass and decrease body fat, leading to more prominent arm veins.
Indications for health
Venous shoulders can appear for a number of other reasons, including:
the natural aging process
live in a hot climate
In some cases, visible veins can indicate an underlying medical condition, such as:
– Varicose veins: These are swollen veins under the skin. These veins usually develop on the legs, but they can also form in other areas of the body.
– Vasculitis: This is a rare autoimmune disease that causes inflammation and narrowing of the blood vessels.
– Superficial thrombophlebitis: This is a condition where a blood clot inside a vein causes swelling and inflammation of the vein.
– Deep Vein Thrombosis (DVT): This is a serious condition where a blood clot forms inside a vein deep in the body. Symptoms usually affect one leg and may include:
– pulsation, swelling or cramps in the calf or thigh
– swollen, painful or sensitive veins
– warm, reddened or dark skin around the affected area
Anyone who is concerned about the presence of noticeable veins on their arms or elsewhere on their body should contact their doctor. Anyone who thinks they may have deep vein thrombosis should contact their doctor immediately.
Vein arms: muscle mass and low fat
Vibrant arms are not a direct indicator of fitness. However, veins may be more prominent if a person has high muscle mass and low body fat. Weight lifting and other types of resistance training can make the veins in your arms more visible. This is because these exercises cause swelling and hardening of the muscles, which pushes the veins towards the surface of the skin.
Most cases of varicose veins are harmless. In rare cases, varicose veins can signal an underlying medical condition, such as inflammation of a vein or a blood clot inside a vein. Anyone concerned about varicose veins should contact their doctor.
Kambič, T., et al. (2019). Blood flow restriction resistance exercise improves muscle strength and hemodynamics but not vascular function in patients with coronary artery disease: A pilot randomized controlled trial.
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