Resistance (strength) training is one of the most effective sports training. It allows you to burn fat quickly, while increasing strength and muscle mass. Specially selected exercises that stress the muscles more than in the case of other training sessions, build up the lost protein of the muscle fibers. As a result, the muscles become larger and stronger. Learn the 7 rules that must be followed in order for resistance training to bring the desired results.
Forresistance training(strength) to be safe and effective, follow these guidelines. Here are the basic principles of resistance training:
1. Resistance exercises can be performed on resistance machines, using free weights or simply using your own body load. Therefore, we do not need a specialized place or equipment to do the training. Kettlebells can be successfully replaced, for example, with a five-liter water canister.
2. The essence of good and safe training is, among others appropriate load selection. Weights should be adjusted to individual capabilities and needs - in practice, the best weight is 75-85% of the maximum load. All this to prevent the creation of overload joints that are dangerous to he alth. The greatest safety during training is provided by resistance machines that minimize the risk of injuries. Due to the fact that resistance devices are used for isolated training, they are not as effective as exercises with weights, e.g. dumbbells.
3. When training, you should not focus on the weight and number of repetitions, but on the technique. It is of paramount importance here, because it increases body awareness and allows you to achieve the best effect. The correct technique of strength training is a set of several elements, which include:
- stable and safe posture / body position,
- choosing the right weight,
- carrying this weight,
- speed of movement,
- general concentration.
Strength exercises cannot be performed "shortcuts". It is unacceptable to shorten the range of movements in subsequent repetitions. Each repetition should be performed with the same precision as the first exercise. In addition, beware of extra movements that spoil the training effect and increase your riskinjury. They include, among others swinging the torso, bending the spine or tossing the weight. The latter is a very common "sin" of practitioners - especially beginners. To make sure that the training is well done, it is good to consult a professional trainer at the beginning of your adventure with strength exercises. Training under the supervision of a professional will allow you to avoid mistakes that could result in abnormal muscle development and possible injuries.
4. The most effective resistance exercises are those performed in series of 1 to 3 with 8-12 repetitions. Due to the difference in the structure of individual muscles, the number of repetitions and series of exercises should be adapted to a given body part. If there are too many repetitions and the weight selected is too light, the training will become ineffective. The rule of thumb is to perform a larger number of sets for larger muscles, e.g. the chest, and a smaller number for smaller muscles, e.g. biceps.
During training, it is worth taking care of stimuli stimulating muscles for better development. In the case of strength exercises, it is, for example, changing the weight of a weight. Reducing the weight allows you to increase the number of repetitions of the exercises in series, which can increase the blood supply to the muscles. On the one hand, increasing the weight will reduce the number of repetitions - on the other hand, it will intensify the work of the muscle fibers. Another way to stimulate the muscles - apart from changing the weight - can be, for example, changing the order of exercise or the number of sets. Let's not forget to naturally increase the intensity of training as you progress.
5. The frequency of training is very important in resistance training. Tormenting ourselves with daily training can only end up with overtraining and overloading the muscles, which will exclude us from any sports activity for longer.
The optimal frequency of resistance training is to train 2 to a maximum of 4 times a week. Ideally, training time should not exceed 1 hour. But even half an hour of training will bring satisfactory results, because it is better to exercise more efficiently than longer. You must not forget about the rest between workouts, which is necessary for the proper regeneration of the body after exercise. Taking sufficiently long breaks between workouts allows your muscles to achieve the best form and be ready for the next training. It also affects your well-being - extremely important for the quality of exercise.
6. In resistance training, it is extremely important to start and end it properly. Before exercising, we must warm up, preparing the muscles for greater effort. Warming up minimizes the risk of contusions and injuries and contributes to improvementresults on the right training, because the warmed up muscles become more efficient. Warming up should take up to 10 minutes.
As important as the warm-up is the so-called cooling down (cooling) at the end of resistance training. It is about calming down the body and relaxing the muscles after intense exercise. Cool down after resistance training is a smooth transition between strenuous muscle work and rest. Cool down allows you to avoid soreness and gives you a feeling of satisfaction after finishing training. In the case of resistance training, cooling down should last up to the last 20 minutes (with an hour training) and consist of gradual reduction of the intensity of exercise to give the body time to stabilize the breathing. You shouldn't stop your training suddenly and end it that way.
7. No training will give the expected results if it is not in line with the training plan set by the trainer. Resistance training alone is not enough to quickly build muscle mass and sculpt the figure. It is necessary to supplement the training with other exercises and a proper diet. The best exercises to complement strength training are aerobic exercise. It is believed that aerobic and strength training maximizes the effect of a nice figure - thus we burn more fat and at the same time increase muscle mass and strength.
Aerobic exercises to diversify the days off from strength training include: jogging, cycling, Nordic walking or swimming. During strength training - especially during stretching exercises, do not forget to hydrate the body. Isotonic drinks or plain water are best. The muscles need hydration very much, which makes them more flexible and strengthens them. After training (preferably up to 30 minutes), it is worth drinking a protein shake. The protein and carbohydrates it contains will support the regeneration of muscles.