Today, the situation must have changed! The popularity of weightlifting has soared. We have found that lifting weights, or “strength training”, is one of the healthiest, most fat-burning and physical fitness systems you can use.
This article is not about aerobic exercise, because aerobic exercise is a useful aid to fight fat, but a slower and more noticeable form. However, this is to break down barriers and prevent more people from sharing the most amazing health, fitness, and weight loss benefits men (and women) have known-strength training.
In this new century, most fitness experts and exercise physiologists agree that the correct execution of strength or weight lifting procedures can do the following:
Lower blood pressure and cholesterol levels, stabilize blood sugar
Increase bone density, strength, endurance, speed and flexibility
Reduce the risk of heart disease and certain types of cancer
Lose weight, mobilize muscles, and make the appearance younger
Increase strength, endurance, and agility
This list continues. When you decide if strength training is right for you, here is some information
You may be encouraged to participate-20 to 30 minutes a week, 2 to 4 times a week. This is the time for all the necessary exercises to share the above benefits, including the transformation of the entire body. But some guidelines need to be followed to ensure that your program is not only effective but also safe. Before you have a chance to see any actual results, it will be against you to make compensation early.
Five Golden Rules of Strength Training
Rule 1: Apply for the Perfect formIn any strength or weightlifting procedure, strict adherence to perfect shape is absolutely vital. Make sure you get
Instructions from reliable sources (books, tapes, or trainers) and then follow the instructions. Every time you exercise, always move your entire range of motion slowly and don't let speed and/or momentum help you complete the lift in an accidental or jerky way.
When you use proper breathing techniques to check smoothly and consciously. Pay attention to speed and rhythm. The part of the lift that resists gravity is defined as the normal phase. When the gravity decreases, the term is called
Use a negative phase. Keep the negative phase (four for slow counts) twice the positive phase (two for slow counts). You can choose to move more slowly (up to twice the duration of the two phases) to enhance the setting without increasing resistance.
Rule 2: Appropriate IntensityApplying the right amount of strength to each group of muscles will speed up the progress, including muscle development and fat loss. No matter how much resistance you want to do, or how many sets and repetitions you want to do (see rule 3), you can always relieve muscle fatigue to a certain extent. Muscle fatigue is defined as the point at which local discomfort or slight pain occurs in the target muscle group.
You don't need to push the "no pain, no gain" philosophy to the extreme, but you do need to feel a great burn to get real results. Lactic acid is a by-product of anaerobic exercise. When you are about to end your training, it will cause a burning sensation in your muscles. Don't sacrifice a perfect figure, and don't try to raise or exceed a resistance level that can be handled safely, so as not to burn lactic acid.
On the contrary, adhering to the perfect form will make muscle fatigue and related burns faster, and reduce the risk of injury or misfortune.
As mentioned in Rule 1, reducing speed and speed is another way to increase the intensity, when you have no option to create additional help. This only applies to exercises that only use bodyweight.
Rule 3: Control Weight, Complete sets, RepeatAnyone starting a new strength training program wants to know, "How much weight should I lift?" and "How many sets should I do and repeat?
Choose a resistance level (or weight) that enables you to hit fatigue within a preset repetition range with the result you want. But remember the basic principles; don’t "waste" a group because you also chose to low resistance, no matter how many times or repetitions are completed, the muscles can be fatigued to a certain extent and adjusted resistance in the subsequent game.
The higher the training intensity, the fewer sets are required to achieve the same result, but the total number of seats is limited to 2 or three for each exercise. If the exercise is performed at an appropriate intensity level, the entire exercise process should not exceed 10 or 15 sets of this can be done at once or divided into two parts (for more detailed information on the frequency of the rules, please refer to Rule 4) exercise.
Keep your goal in mind, adding any amount of lean muscle will burn more fat 24 hours a day.
Rule 4: Adequate Rest and RecoveryVigorous exercise plus insufficient rest is equivalent to program failure. Whether it’s by doing extra exercises to create strength, or overcoming muscle fatigue in every muscle
Exercise, intensity requires sufficient recovery time.
Let's take a look at how to ensure that we can recover properly from one set to another and from one exercise to another. Each exercise should start with a five-minute warm-up. This can be walking, jogging, stepping in place, or any such activity. After warming up, immediately enter your first group to reach the fatigue level of the correct representative range. So how long do you have to rest before the second set?
Long breaks between groups are compatible with lifting heavy objects with low repetitions. A three-minute rest will make you fully recover and prepare for the next set. Short rest periods between groups will result in more tone, endurance, and fat-burning effects. Recovery time is one minute or less will keep your heart rhythm fast, require a slightly lower resistance level (maybe still higher than the level used in the first group), and burn more fat.
On a weekly basis, well-trained muscles need more rest. If for some reason (disease, age, fitness level) you need to keep your intensity to a minimum, you should do two or three full-body exercises a week, with at least 48 hours between each exercise.
On the other hand, if you are ready, willing, and able to increase your intensity, be sure to take a break. Have enough time before repeating the exercise The same muscle group (48 to 96 hours). By dividing the whole body routine training in half, you can create two separate exercises to train the entire body in two. This will result in four "half" exercises per week.
Rule 5: Use Multi-Muscle ExerciseStick to exercises that work on multiple muscle groups. For example, many of us are interested in weapons for keeping lean and training. After all, this is a body part (man or woman) that is exposed throughout the summer, and there is the temptation to do endless bicep curls or triceps presses.
But the biceps and triceps are relatively small muscles and do not require a lot of work. For example, during a bench press, the chest, shoulders, and arms are all simultaneously. This translates into higher calorie consumption and greater overall muscle development. If you want to lose weight while lifting weights, don't isolate small muscles.
Do more exercises, such as upper body bench press and lower body squat. A simple way to distinguish between the exercise of isolated small muscles and the exercise of multiple muscles at the same time is to observe how many joints are active during all the required exercises. Multi-muscle exercises can span at least two joints (usually elbows and shoulders, or hips and knees). Persist in these "big" exercises, not only can exercise many muscles, but also challenge the body has more functions, but it can also play many roles in balancing and stabilizing muscles.
A Quick Review of 5 RulesRule 1: Strictly follow the table/illustration and adhere to the perfect form
Rule 2: Speed up progress and overall results by increasing intensity levels
Rule 3: Control weightlifting and repeat actions to achieve the desired effect
Rule 4: Adequate rest and recovery time is essential for continued success
Rule 5: Insist on multi-muscle exercises such as squats and bench presses