The ATP-PC system uses phosphagens to produce energy very quickly and without the use of oxygen. This is because much of the energy your body consumes during traditional strength training (heavy weight, 8 or less reps) comes from the Adenosine Triphosphate Phosphocreatine system. Rest time is important and when the goal is to get stronger, research has shown that the appropriate rest time should be 3-5minutes between sets. The weight should be challenging and repetitions should be kept to less than 12. In strength training, intensity, effort, low reps, progressions and working on the same lifts for the training cycle are important elements for adaptions to occur and to measure improvement. This recruitment is what helps in building strength. The more muscles fibers there are, the more can be recruited to produce more force, quicker. But in short, when load is applied, reactions occur within muscle cells that allow key muscle fibers to form new muscle fiber strands resulting in an increase in number and size of the muscle fibers. The process by which strength gains occur is a complicated physiological process. In other words, lifting heavy weights in a progressive manner. So how do you train your muscles to get stronger? This happens with repeated short term contractions against incremental loads. In more simple terms, it’s the heaviest amount of weight you can lift or move. Muscle strength, in scientific terms, is a measure of the greatest amount of force that muscles produce during a single maximal effort. This combination is often referred as strength training but is it really strength training? To answer this question, there are two types of training methodologies that need to be understood – strength training and strength endurance. From BodyPump to cycling classes, even Peloton programs, these type of group classes usually include light weights for a high rep count and sustained for a long period of time. More and more group fitness classes have incorporated weights into their routines. Strength training also helps build strong bones, minimize the risk of fracture due to osteoporosis, improves heart health and helps with weight loss. Strength training includes free weights, weight machines, body weight or resistance bands that helps build and maintain muscle mass and strength. When your goal is to increase strength, then strength training should be your primary training protocol.
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