Strength training is a type of physical exercise that specializes in the use of resistance to induce muscle contractions that build strength, anaerobic endurance, and skeletal muscle size.
When done correctly, strength training can provide significant functional benefits and improvements in overall health and wellbeing, including increased bone, muscle, tendon, and strength of ligaments and toughness, improve joint function, reduce potential injury, increase bone density, increase metabolism , improve fitness and improve heart function. Training generally uses progressive techniques to increase muscle strength output through weight gain and use various exercises and equipment types to target specific muscle groups. Strength training is primarily an anaerobic activity, although some supporters have adapted it to provide the benefits of aerobic exercise through circuit training.
Strength training is usually associated with lactate production, which is a limiting factor of exercise performance. Regular resistance training leads to adaptation in skeletal muscle that can prevent lactate levels from increasing during strength training. It is mediated through activation of PGC-1alpha which alters the complex composition of LDH (lactate dehydrogenase) isoenzymes and decreases the activity of LDH lactate that produces enzymes, while increasing LDHB enzyme activity of lactate metabolism.
Sports where strength training is the center of bodybuilding, weightlifting, powerlifting, strong man, Highland game, shot put, throwing disc, and javelin throwing. Many other sports use strength training as part of their training regimen, especially tennis, American soccer, wrestling, track and field, rowing, lacrosse, basketball, pole dancing, hockey, professional wrestling, rugby union, rugby league, and soccer ball. Strength training for sports and other physical activities is becoming increasingly popular.
Video Strength training
Usage
The benefits of weight training include greater muscle strength, increased muscle tone and appearance, increased endurance and increased bone density.
Increases physical attractiveness
Many people do weight training to increase their physical attractiveness. There is evidence that a body type consisting of broad shoulders and narrow waist, can be achieved through strength training, is the most physically attractive male attribute according to the women participating in the study. Most men can develop substantial muscles; most women lack testosterone to do so, but they can develop strong, "toned" bodies (see below), and they can increase their strength by the same proportion as that achieved by men (but usually from a much lower starting point). The individual's genetic composition determines the response to load-training stimuli to a significant extent, training can not exceed genetically determined genetic intrinsic qualities even though polymorphic expression occurs for example. Myosin heavy chains
Exercise increases metabolism up to 14 hours after 45 minutes of intensive training.
Increased general physical health
Strength training also provides functional benefits. Stronger muscles improve posture, provide better support for the joints, and reduce the risk of injury from daily activities. Older people who follow weight training can prevent some loss of muscle tissue that usually accompanies aging - and even regain functional strength - and thus become less fragile. They may be able to avoid some kind of physical disability. Weight-bearing exercise also helps prevent osteoporosis and increase bone strength in osteoporosis patients. The benefits of weight training for older people have been confirmed by the research of people who began to engage in it even in their 80s and 90s.
Although strength training can stimulate the cardiovascular system, many exercise physiologists, based on their observations of maximal oxygen uptake, argue that aerobic exercise is a better cardiovascular stimulus. Central catheter monitoring during endurance training reveals increased cardiac output, suggesting that strength training demonstrates the potential for cardiovascular exercise. However, the 2007 meta-analysis found that, although aerobic training is an effective therapy for patients with heart failure, aerobic combined exercise and ineffective strength.
Strength training may be important for metabolic and cardiovascular health. Recent evidence suggests that resistance training can reduce the risk of metabolic and cardiovascular disease. Overweight individuals with high fitness strengths exhibit a metabolic/cardiovascular risk profile similar to normal weight, fit individuals than individuals who are not overweight.
For rehabilitation or troubleshooting
For many people in rehabilitation or with acquired disabilities, such as following a stroke or orthopedic surgery, strength training for weak muscles is a key factor for optimizing recovery. For people with such health conditions, their strength training may need to be designed by appropriate health professionals, such as a physiotherapist or occupational therapist.
Increased sports performance
Stronger muscles improve performance in various sports. Sports-specific training routines are used by many competitors. It often determines that the speed of muscle contraction during weight training should be the same as that of a particular sport.
A study was conducted to see what recovery methods would best suit the recovery of sports, especially basketball players. there are three recovery methods used; Stretching and carbohydrates, compression, and cold water immersion. The experiment was conducted during a 3-day basketball tournament to see which method worked best. The best method proved to be cold water immersion and compression. However, several factors may alter the results of this study such as lengthening the duration of the study and the efforts provided by the players involved.
For fun activities
One of the side effects of intense exercise is increased levels of dopamine, serotonin, and norepinephrine, which can help improve mood and overcome depressive feelings (It should be noted that dopamine and serotonin are not found enhanced by endurance training).
Developing research has shown that many of the benefits of exercise are mediated through the role of skeletal muscle as an endocrine organ. That is, contract muscles release some substances known as myokines that promote new tissue growth, tissue repair, and various anti-inflammatory functions, which in turn reduce the risk of developing various inflammatory diseases.
Maps Strength training
Technique
The basic principles of strength training involve the manipulation of the number of repetitions (repetitions), sets, tempos, exercises and forces to cause desired change in strength, endurance or size by overloading a group of muscles. The specific combination of repetition, set, exercise, resistance and strength depends on the goal of the individual doing the exercises: to obtain multiple size and strength (4) sets with fewer reps should be done using greater strength. A variety of regimens can be adopted to achieve different results, but the classic formula recommended by the American College of Sports Medicine reads as follows:
- 8 to 12 repetitions of resistance training exercises for each major muscle group at intensities of 40% to 80% of one max-repetition (RM) depending on the training level of the participants.
- A two to three minute break is recommended between sports sets to allow for proper recovery.
- Two to four sets are recommended for each muscle group
Usually failure to use good form during a set of training can result in injury or inability to meet training objectives - because the desired muscle groups are not adequately challenged, the overload threshold is never reached and the muscles do not gain strength. There are cases where cheating is useful, as in cases where weaker groups become weak links in the chain and target muscles are never fully implemented as a result.
The benefits of strength training include increased muscle, tendon and ligament strength, bone density, flexibility, tone, metabolic rate and postural support.
Terminology
Strength training has a variety of special terms used to describe power exercise parameters:
- Exercises - different movements involving twisting joints in special patterns to challenge the muscles in different ways.
- Forms - each exercise has a specific shape, motion topography designed to maximize muscle strength and strength.
- Rep - short for repetition, representation is one lifting cycle and lowers the load in a controlled way, moving through the form of exercise.
- The set - set consists of multiple repeats done one after the other without breaks between them with the number of reps per set and set per exercise depending on the purpose of the individual. The number of repetitions that can be performed on a certain weight is called Maximum Rep (RM). For example, if one can do ten reps at 75 pounds, then their RM for weight will be 10RM. Therefore, 1RM is the maximum weight a person can lift in a particular sport - the weight they can only lift once without rest.
- Tempo - the speed at which the exercises are performed; Movement tempo has implications for displable weight and effects on muscles.
Realization of training goals
To develop endurance, a gradual increase in volume and a gradual decrease in intensity is the most effective program. Set of 13 to 20 reps develops anaerobic endurance, with some improvement to muscle size and limited impact on strength.
It has been shown that for beginners, multi-set training offers minimal benefits compared to single-set training in relation to increased strength or increased muscle mass, but for an experienced multi-set athlete system is required for optimal progress. However, one study showed that for leg muscles, three sets were more effective than a set.
Early weight trainers are in the process of training the neurological aspects of strength, the ability of the brain to produce a level of nerve action potential that will result in muscle contraction closer to the maximum muscle potential.
Weights for each exercise should be chosen so that the desired number of repetitions can be achieved.
Progressive excess
In one common method, weight training uses the principle of progressive overload, in which the muscles are overloaded by trying to lift at least as much weight as they can afford. They respond by growing bigger and stronger. This procedure is repeated with increasing weight as practitioners gain strength and endurance.
However, exercising at the absolute limit of one's strength (known as one max elevator rep) is considered too risky for all but the most experienced practitioners. In addition, most people want to develop a combination of strength, endurance and muscle size. A loop set is not suitable for this purpose. Therefore, the lighter weight practitioner (sub-max), with more repetitions, to strain the muscles and all the fibers within the muscle as required by the progressive overload principle.
Generally, each exercise is continued to the point of instantaneous muscle failure. Contrary to widespread belief, this is not the point at which individuals think they can not complete more repetitions, but the first repetition that fails because of inadequate muscle strength. Training for failure is a controversial topic with some advocacy training for failure across sets while others believe that this will lead to over training, and suggest training for failure only in the final set of exercises. Some practitioners recommend completing a set of repetitions shortly before reaching a personal maximum at any given time. Adrenaline and other hormones can increase additional intensity by stimulating the body to lift additional weight (as well as neuro-muscular stimulation that occurs when in "fight-or-flight" mode, since the body activates more muscle fibers), so get "psyched up" before exercise can increase the maximum weight lifted.
Weight training can be a very effective form of strength training because exercise can be selected, and the weights are adjusted appropriately, to safely dispose of each muscle group after the number of sets and specific repetitions that have been found to be the most effective for the individual. Other strength training exercises lack the flexibility and precision given the weights.
Split training
Split exercise involves working no more than three groups of muscles or body parts per day, instead of spreading training of specific body parts throughout the course of a few days training cycle. This is usually used by more advanced practitioners because of the logistics involved in training all the muscle groups to the fullest. Train all the muscles in the body individually through their various movements in a day is generally not considered possible due to caloric and time constraints. Split exercise involves an exhausting group of individual muscles during exercise, then allowing several days to get the muscles fully recovered. Muscles work about twice per week and allow about 72 hours to recover. Recovery of certain muscle groups is usually achieved on days when training another group, ie a 7-day week may consist of trapezius training of practitioner, shoulder side and upper shoulder for fatigue on one day, next day arm for fatigue, day after that backside, front and back shoulders, the day after that chest. In this way all the mentioned muscle groups are allowed the necessary recovery.
Intensity, volume, and frequency
Three important variables of strength training are intensity, volume, and frequency. Intensity refers to the amount of work required to reach the activity and is proportional to the weight of the weight removed. Volume refers to the number of working muscles, exercises, sets, and reps during a session. Frequency refers to how many training sessions are performed per week.
These variables are important because they all conflict with each other, because the muscles have only a lot of strength and endurance, and take time to recover because of microtrauma. Increasing one with a significant amount requires the decrease of the other two, e.g. weight increase means reduced repetition, and will require more recovery time and therefore less exercise per week. Trying to encourage too much intensity, volume and frequency will lead to overtraining, and ultimately lead to injuries and other health problems such as chronic pain and general lethargy, illness or even acute trauma such as avulsion fractures. The high-medium-low formula can be used to avoid overtraining, with intensity, volume, or high frequency, one of the others being, and the other low. One example of this training strategy can be found in the following chart:
A common training strategy is to set the same volume and frequency each week (eg 3 training per week, with 2 sets of 12 reps per exercise), and keep increasing the intensity (weight) every week. However, to maximize progress toward a particular goal, individual programs may require different manipulations, such as losing weight, and increasing volume or frequency.
Making program changes daily (daily wavy periodization) seems to be more efficient in gaining strength than doing it every 4 weeks (linear periodization), but for beginners there is no difference between different periodization models.
Periodization
There are many complicated definitions for periodization, but the term means the division of the whole training program into periods that achieve different goals.
Periodization is the modulation of volume, intensity, and frequency over time, to both stimulate acquisition and enable recovery.
In some programs for example; volume decreases during the training cycle while intensity increases. In this template, a lifter will start the training cycle with a higher rep range than he or she will finish.
For this example, the lifter has 1 rep max of 225 pounds:
This is an example of periodization in which the number of repetitions decreases while the weight increases.
Weight training drills
Methods and tools
There are many methods of strength training. Examples include weight training, circuit training, isometric exercise, gymnastics, plyometrics, Parkour, yoga, Pilates, Super Slow.
Strength training can be done with minimal equipment or without equipment, such as weight training. The equipment used for strength training includes barbell and dumbbells, heavy machinery and other exercise machines, weighty clothing, resistance bands, gym equipment, Swiss ball, wobble board, Indian club, pneumatic sports equipment, hydraulic sports equipment.
Aerobic exercise versus anaerobic exercise
Strength training exercises are primarily anaerobic. Even during training at lower intensity (training load ~ 20-RM), anaerobic glycolysis is still a major source of strength, although aerobic metabolism makes a small contribution. Weight training is generally regarded as anaerobic exercise, because one of the more common goals is to increase strength by lifting heavy weights. Other goals such as rehabilitation, weight loss, body building, and bodybuilding often use lower weights, adding aerobic character to exercise.
Except in the extreme, the muscle will fire the fibers of both aerobic or anaerobic types in each given exercise, in varying ratios depending on the load on the intensity of contraction. This is known as the continuum energy system. At higher loads, the muscles will recruit all possible muscle fibers, both anaerobic ("quick twitch") and aerobic ("slow-twitch"), to produce the greatest strength. However, at maximum load, the anaerobic process contracts so strongly that the aerobic fibers are completely extinguished, and all the work is done by anaerobic process. Because anaerobic muscle fibers use fuel faster than blood and intracellular restoration cycles can re-supply, the maximum number of repeats is limited. In an aerobic regime, blood and intracellular processes can sustain fuel and oxygen supply, and continuous motion repetition will not cause muscle to fail.
Weight training circuit is a form of exercise that uses a number of sets of weight training exercises separated by short intervals. Cardiovascular attempts to recover from each set serve a function similar to aerobic exercise, but this is not the same as saying that weight training is an aerobic process.
Exercises for specific muscle groups
Loaders generally divide the individual muscles of the body into ten major muscle groups. This does not include the muscles of the hip, neck and forearms, which are rarely trained in isolation. The most common exercises for this muscle group are listed below.
The sequence shown below is one possible way to order an exercise. The large muscles of the lower body are usually trained before the smaller muscles of the upper body, because this first exercise requires more mental and physical energy. The core muscles of the trunk are trained before the shoulders and arm muscles that help them. Exercises often alternate between "pushing" and "pulling" movements to allow their special support muscle time to recover. Muscle stabilizing at the waist should be last trained.
Advanced techniques
A number of techniques have been developed to make weight training more intense, and thus potentially increase the rate of progress. Many weight lifting athletes use this technique to carry themselves through the plateau, the duration at which a weight lifter may not be able to repeat the lift, set, or use a higher weight resistance.
Set structure
Drop set
Set drop is an easy strength training method where you perform a series of exercises for failure or just before failure, and then lose weight and keep lifting for more repetition with weight loss.
Pyramid Set
The pyramid device is a progressive weight training device derived from lighter weights with more repetitions in the first set, heavier weights with fewer repetitions in the next set.
The inverted pyramid is the opposite where the heavier weights are used at the beginning and the lighter.
Burnouts
Burnouts combine pyramids and drop sets, working up to higher weights with low reps and then returning to lower weights and higher reps. There are different ways that a set of burnouts can be done but the main idea is to do the exercises until failure. You should start with a weight of 75% of the maximum amount of weight you can lift for 1 rep. After you have exercised until fatigue, reduce the weight and do other sets until it fails, which will usually consist of much less repetition. Explosive sounds are very similar to supersets but there is a difference in the results they produce. Superset helps increase muscle mass, but it is more efficient to produce muscle definition and shape. The burnout set helps to increase muscle growth due to the buildup of lactic acid in the muscles when forced to the point of failure.
Reduce sets
The reduced set method is where weight is selected which can be lifted for 20 reps in a set, and then 70 reps are performed in as few sets as possible.
Rest-pause
The break-pause training method takes a whole set and pretty much just breaks it down into several mini sets. There are two different goals related to break-break training, you can use it to improve hypertrophy or increase strength. To improve hypertrophy you will do a set with the weight you lift comfortably for 6-10 reps and then set the weight down. Next, take a deep breath for 15 seconds and select the load back and lift it to failure. Finally, repeat step two as many times as you want but usually done twice. To increase strength using the first break-pause method you will choose a weight that is 85-95% of your one rep. Then you will do 1 rep with this weight and follow with a break of 30-45 seconds. Then you can repeat this process as many times as you want.
The giant bunch
Giant set, is a form of training that targets one muscle group (eg triceps) with four separate exercises that are performed sequentially, often failing and sometimes with weight reduction in the middle of a set of muscle fatigue once set on. This form of intensive training 'surprises' the muscles and thus, is usually performed by experienced trainers and should be rarely used.
Combined set
- Supersets
- Superset combines two or more exercises with similar movements to maximize the amount of muscle work or muscle groups. Exercises are performed without rest periods between exercises. An example is a bench press, which primarily trains pectoralis and triceps muscles, and then moves to exercises that only train triceps like tricep or pushdown extensions.
- Pull thrusters
- The pull-pull superset is similar to a regular superset, but a workout is exercised against muscle groups. This is very popular when applied to arm exercises, for example by combining bicep curls with tricep pushdown. Other examples include shoulder presses and pulldown lat combinations, and bench press and wide grip line combinations.
- Pre-exhaustion
- Pre-exhaustion combines isolation exercises with joint exercises for the same muscle group. The isolation exercise first removes the muscle group, and then the compound exercises using muscles supporting the muscle group to push it further than is possible. For example, the triceps muscle usually helps the pectoral perform its function. But in the "bench press", weaker triceps often fail first, which limits the impact on the pectoral. By preceding the bench press with the pec flies, the pectoral can become pre-exhausted so that both muscles fail at the same time, and both benefit from exercise.
- Details
- The details were developed by Frederick Hatfield and Mike Quinn to work on different types of muscle fibers for maximum stimulation. Three different exercises that worked the same muscle groups were chosen, and used for supersets. The first exercise used heavy loads (~ 85% of 1 rep max) for about five reps, the second was medium weight (~ 70% of 1 rep max) for about twelve reps, and finally the third exercise was done with heavy light (~ 50 % of 1 rep max) for twenty to thirty reps, or even lighter (~ 40% of 1 rep max) for forty or more reps. (A failure is not recommended.) All the superset is done three times.
Beyond failure
- Forced capture
- Forced representation occurs after a momentary muscle failure. An assistant provides sufficient assistance to get the trainer load past the point that sticks out of the exercise, and allows further repetition to be completed. Coach loads often do this when they see their practice partner. With some practice, forced reps can be performed without a training partner. For example, with one arm bicep curl the other arm can be used to help the arm being trained.
- Cheat reps
- Cheating is a deliberate form of compromise to maximize repetition. Cheating has the advantage that can be done without the training partner, but endangers safety. The example of a hoax trick deception occurs during the bicep curl when, starting with the load at the waist, exercising swinging the barbell or dumbbell forward and upward during the concentric phase utilizes momentum to help their biceps muscle in moving the load into the shorter muscle position.. The momentum aid during the concentric phase allows them to move larger loads during the more difficult concentric phase. The goal is to put more load resistance on the biceps in preparation for the eccentric phase than the more difficult concentric phases will be allowed. Replacing the typical function of training partners with solo exercises that do deceptive referrals facilitate forced representation or negative representation while practicing on their own.
- Weight stripping a.k.a. Numeric Settings
- Weightlifting is a technique used after failure with normal resistance in certain exercises, especially with an easily adjustable engine, where heavy coaches or pairs gradually reduce resistance once a complete set is brought to failure. With each reduction of resistance, as much as possible the repetition is complete and the resistance is subtracted again. This continues until the resistance is approximately half of the original resistance.
- Negative reps
- Negative representation is done with much heavier weight. The assistant lifts weights, and then the heavy coach tries to hold his progress down through the eccentric contraction. Alternatively, an individual can use the exercise machine for negative by lifting weights with both hands or feet, and then lowering it with just one. Or they can lower the weights more slowly than lifting them: for example, by taking two seconds to lift each weight and four seconds to lower it.
- Partial repetition
- Some representatives, as the name suggests, involve movement only through a portion of the normal path of an exercise. Partial repetition can be done with heavier weights. Usually, only the easiest part of the repetition is attempted.
- Burn
- Burn involves mixing some reps into a set of full range reps to increase the intensity. Partial can be done on any part of the exercise movement, depending on what is best for a particular exercise. Also, partial can be added after the end of the set or in multiple modes back and forth with complete repetitions. For example, after doing a set of bicep curls to failure, someone will cheat the bar back to the most contracted position, and then do some partial reps.
Other techniques
- Training progressive movement
- Training progressive moves try to gradually increase the range of motion during the training cycle. Lifting will start with a load much heavier than they can handle in various movements, just move past the last 3-5 "movements. Throughout the training cycle, the lifter will gradually increase the range of motion until the joint moves through various exercises. This is the style made popular by Paul Anderson.
- Time under suspense
- Time under suspense or repeat TUT is done with lighter weight. Time under tension refers to the amount of time your muscles are under pressure during a set. It consists of time spent in concentric or shortening phases, peak contraction phase, and eccentric or elongation phases. For example, if you do a set of 10 reps and each rep takes 3 seconds to complete, your muscles experience tension for a total of 30 seconds. If you do the same exercise but if you spend 2 seconds in concentric phase, 1 second to stop during the peak of contraction, and 3 seconds to lose weight during the eccentric phase of the rep, the same 10 reps will end up putting your muscles under pressure for about 60 seconds.
- Wrist strap
- Straps (rope lifter) are sometimes used to help grip very heavy loads. Wrist straps can be used to isolate muscle groups such as "lat pull-down", in which trainees will primarily use latisimus dorsi muscles in the back rather than biceps. They are very useful for deadlift . Some lift athletes avoid the use of wrist straps to develop their grip strength, as some lifter do by using thick rods. The straps can allow the initial lifters to use more weights than they might safely handle for the entire circuit, because unlike holding the load, if dropped the lifter must descend with it or be pulled down. Straps put pressure on the wrist bones that can be potentially dangerous if excessive.
Risk and concern
Strength training is a form of exercise that is safe when movement is controlled, and determined carefully. Or some security measures can also be taken before the training. However, because with all forms of exercise, improper implementation and failure to take appropriate precautions can result in injury. Helmets, boots, gloves, and backrest can help prevent injury. The principle of salvation weight training applies to strength training.
Bodybuilding
Bodybuilding is a sport where the goal is to increase muscle size and definition. Bodybuilding increases muscle endurance, as well as strength, though not as much if it is the ultimate goal. Bodybuilders compete in bodybuilding competitions, and use special strength training principles and methods to maximize muscle size and develop very low body fat levels. In contrast, most strength training coaches to improve their strength and endurance while not paying particular attention to reducing body fat below normal. Power coaches tend to focus on joint exercises to build basic strengths, while bodybuilders often use isolation exercises to split their muscles visually, and to improve muscle symmetry. Pre-contest training for bodybuilders is different again, as they strive to retain as much muscle tissue as they go through a strenuous diet. However, the bodybuilding community has been the source of many principles of strength training, technique, vocabulary, and customs.
Nutrition
It has been widely accepted that strength training should be tailored to changes in diet to be effective. Although aerobic exercise has been shown to have an effect on dietary intake of macronutrients, strength training has not and an increase in dietary protein is generally believed to be necessary to build skeletal muscle with popular sources advising heavy coaches to consume high protein diets. which produces 1.4 to 1.8 g of protein per kg of body weight per day (0.6-0.8 g per pound). Proteins that are not required for cell growth and repair or consumed for energy are converted into urea primarily through deamination processes and excreted by the kidneys. It was once thought that a high protein diet carries the risk of kidney damage, but studies have shown that kidney problems only occur in people with previous renal disease. However failure to properly hydrate can increase the pressure on the kidneys' ability to function. Sufficient carbohydrate supply (5-7 g per kg) is also needed as an energy source and for the body to restore glycogen levels in the muscles.
A light and balanced diet before exercise (usually one to two hours before) ensures that enough energy and amino acids are available for intense sports attacks. The type of nutrients consumed affects the body's response, and the time of nutrients in which proteins and carbohydrates are consumed before and after exercise have a beneficial impact on muscle growth. Water is consumed during exercise to prevent poor performance due to dehydration. Shock protein is often consumed immediately after exercise, because protein consumption and protein use are increasing at this time. Glucose (or other simple sugars) is often consumed as well because it quickly replenishes the lost glycogen during exercise. To maximize muscle protein anabolism, recovery drinks should contain glucose (dextrose), a protein (usually whey) hydrolyzate containing mainly dipeptide and tripeptide, and leucine. Some load trainers also use ergogenic help such as creatine or steroids to help muscle growth. However, the effectiveness of some products is debatable and others are potentially dangerous.
Sex differences in bulk acquisition
Due to androgenic hormone differences between men and women, the latter generally can not develop large muscles regardless of the training program used. Usually the most achievable is similar to the fitness model. Muscles are denser than fat, so someone who builds muscles while maintaining the same weight will occupy less volume; if two people have the same weight (and have the same height) but have a different percentage of lean body mass, which has more muscles will appear thinner.
In addition, although bodybuilding uses the same principle as strength training, it is with the aim of gaining bulk muscle. Coach strengths with different goals and programs will not get the same masses as professional bodybuilders.
Toning muscle
Some load trainers perform light and high-performance exercises in an effort to "mold" their muscles without increasing their size.
The word tone comes from the Latin "tonus" (meaning "tension"). In anatomy and physiology, as well as drugs, the term "muscle tone" refers to the continuous and passive partial contraction of the muscle, or muscle resistance to passive stretching during resting conditions as determined by deep tendon reflexes. Muscle tone depends on the neurological input to the muscle. In medicine, observation of muscle tone changes can be used to determine normal or abnormal circumstances that may be indicative of pathology. The term general strength training "tone" comes from this usage.
The so-called muscle builders as toned physique or muscle firmness combine a reasonable measure of muscle with moderate body fat levels, qualities that might result from diet and exercise combinations.
Tone muscle or firmness comes from increased actin and myosin cross filaments in the sarcoma. When this happens, the same number of neurological inputs creates greater firmness or tone in continuous and passive continuous partial contractions in the muscles.
Exercise 6-12 repetition causes sarcoplasmic hypertrophy in slow-twitching and high-twitch muscle fibers, contributing to overall overall muscle strength. This is not to be confused with myofibril hypertrophy leading to strengthening of strength. However both can occur to a level during this rep range. Although most argue that higher repetition is best to produce the desired effect of muscle tone or tone, it is not. Low volume strength training of 5 repetitions or less will increase strength by increasing actin and myosin cross filaments thereby increasing muscle or tone firmness. The low volume of this training will inhibit the effects of hypertrophy.
Low calorie diet has no positive effect on muscle hypertrophy for muscle of any type of fiber. They may, however, reduce the thickness of subcutaneous fat (fat between muscle and skin), through the overall reduction of body fat, thus making the muscles more visible.
Weight
Exercises such as sit-ups, or abdominal crunches, do less work than aerobic exercises throughout the body to produce less calories during exercise than jogging, for example.
Hypertrophy serves to maintain muscle mass, to increase basal metabolic rate, which has the potential to burn more calories in a given period compared with aerobics. It helps to maintain a higher metabolic rate that will decrease after metabolic adaptation to diet, or after completing aerobic routine.
Weight loss also depends on the type of strength training used. Weight training is generally used for bulking, but the bulking method will more than likely not increase the weight due to the diet involved. However, when resistance or circuit training is used, as they are not directed to bulking, women tend to lose weight faster. Slim muscles need calories to sustain themselves at rest, which will help reduce fat through an increase in basal metabolic rates.
History
Until the 20th century, the history of strength training is very similar to the history of weight training. With the advent of modern technology, materials and knowledge, methods that can be used for strength training have multiplied significantly.
Hippocrates explains the principle behind strength training when he writes "what is used developing, and which unused waste goes", referring to muscle hypertrophy and atrophy. Progressive endurance training dates back at least to Ancient Greece, when the legend says that Milo wrestler from Croton is trained to bring newborn calves on his back every day until he is fully grown. Another Greek, Galenian physician, described strength training using halteres (early dumbbell form) in the 2nd century. The ancient Persians used meels, which became popular during the 19th century as an Indian club, and recently made a comeback in the form of clubbell.
Dumbbell joined barbels in the second half of the 19th century. The early Barbel had a hollow ball that could be filled with sand or shot, but by the end of the century it was replaced by a barbecue loading plate commonly used today.
Strength training with isometric exercises was popularized by Charles Atlas from the 1930s onwards. The 1960s saw the introduction of the exercise machines gradually to the strength training centers that were still scarce at the time. Strength training became increasingly popular in the 1980s after the release of the Pumping Iron bodybuilding film and the subsequent popularity of Arnold Schwarzenegger.
Custom population
Orthopedic specialists are used to recommend that children avoid weight training because growth plates on their bones may be at risk. Very rare reports of growth plate fracture in weight-trained children occur as a result of inadequate supervision, improper or overweight forms, and no injury reports on the growth charts in the youth training program that follows guidelines set. The position of the National Strength and Conditioning Association is that the strength training is safe for children if properly designed and supervised.
Younger children have a greater risk of injury than adults if they drop their burden on themselves or do wrong training; Furthermore, they may lack understanding, or ignore safety precautions around the weight training equipment. As a result, underage supervision is considered important to ensure the safety of every youth involved in strength training.
Australia's attitudes about pre-teen strength training
Strength training is the fourth most popular form of fitness in Australia. Because of its popularity among all ages, there is great skepticism about the right age to start strength training on young athletes. Some points of opposite view of strength training in young adolescents are stunted growth, health and bone problems in the late stages of life and unhealthy eating habits. Studies by Australian experts recognized by the Australian Institute of Sport (AIS) have unraveled these myths. There is no relationship between prolonged health risks and strength training in pre-adolescence if the strength training procedure is followed correctly and under appropriate supervision. Strength training for pre-teens should focus on skills and techniques. Children should only work to strengthen all major muscle groups, using heavy movement and free weight with a relatively light load. The benefits of this practice include strength performance improvement, injury prevention and learning of good training principles.
For older adults
Older adults tend to lose muscle strength. With more power older adults have better health, better quality of life, better physical function and fewer falls. In cases where older people start strength training, their doctors or health care providers may neglect to emphasize a strength training program that results in muscle gain. Dose strength training programs should be avoided for programs that match the abilities and goals of the person exercising.
In preparing an exercise program for older adults, they must go through a basic fitness assessment to determine the current limit. Any training program for an older adult should match the intensity, frequency, and duration of exercise that the person can perform. The program should have a goal of increased strength compared to baseline measurements.
The recommended training for older adults is three times a week of lightweight exercise. Exercise machines are commonly used equipment in gym settings, including treadmills with exercise such as walking or light jogging. Home-based exercises should usually consist of weight training or elastic rubber that maintains a low level of impact on the muscles. Weights can also be used by older adults if they maintain a lighter weight weight with an average number of repetitions (10-12 reps) with proper supervision. It is important for older adults to maintain light level strength training with low impact levels to avoid injury.
Older people who fight or strength become stronger. Progressive resistance training (PRT) also improves physical functioning in the elderly, including simple performance (eg walking, climbing stairs, climbing from the chair faster) and complex daily activities (eg baths, cooking). Caution is advisable when transferring PRT training to clinical populations, as adverse effects are unclear.
See also
References
Further reading
- Delavier, Frederic (2001). Anatomy Strength Training . Human Kinetics Publisher. ISBN 0-7360-4185-0.
- DeLee, J. MD and Drez, D. MD, Eds. (2003). DeLee & amp; Sports Medicine Orthopedic Drez; Principles and Practices (vol 1 & amp; 2) . ISBNÃ, 0-7216-8845-4.
- Hatfield, Frederick (1993). Hardcore Bodybuilding: A Scientific Approach . McGraw-Hill. ISBNÃ, 0-8092-3728-8.
- Legeard, Emmanuel (2008). Breathing . Amphora. ISBN: 2851807420.
- Issurin, Vladimir and Yessis, Michael, PhD. (2008). "Block Periodization: Breakthrough in Sports Training". The Ultimate Concept of Athletes. ISBN: 0-9817180-0-0.
- Lombardi, V. Patteson (1989). Initial Weight Training . Wm. C. Chocolate Publisher. ISBNÃ, 0-697-10696-9.
- Strengths, Scott and Howley, Edward (2003), Exercise Physiology . McGraw Hill. ISBN: 0-07-255728-1.
- Rippetoe, Mark, and Kilgore, Lon (2007) "Starting Strength (2nd Edition)". Company Aasgaard. ISBN: 0-9768054-2-1
- Schoenfeld, Brad (2002). Sculpt the Perfect Body . Human Kinetics Publisher. ISBNÃ, 0-7360-4469-8.
- Schwarzenegger, Arnold (1999). The New Encyclopedia of Modern Bodybuilding . Simon & amp; Schuster. ISBN 0-684-85721-9.
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