Sport

Strength training – what should you know about it?

What exactly is strength training? Here are its most important principles.

Published

3 years ago

May 5, 2021

Dominic Lyon

You need about 4 min. to read this post

What exactly is strength training? What kind of exercises consist of it? We have to be aware that thanks to this kind of effort we can do at least several beneficial things for ourselves. It is worth the effort to work out in a gym in order to sculpt your figure, lose weight and most of all, your health.

What does strength training consist of?

First of all, it is necessary to confirm the opinion, that strength training is a very difficult type of physical exercises, during which either own body weight or external load is used. It is mainly performed in the gym, but you can also arrange to do it at home.

Is strength training only for men?

In practice, this type of exercise is mainly associated with men due to the fact that the loads here are heavy and very great discipline is required. However, we cannot in any way discriminate against women, who more and more often take the trouble of such training and perform it with great success

Why do we decide to do strength training?

When it comes to undertaking such exercises, the motivations can be varied. The reason for constant exercise may be the desire to increase your muscle mass. Then non-exercise elements will also be important – primarily diet, but also sleep or hydration. In women the effects of strength training in the form of development of muscles will also appear, but they will not be so significant

Not only a silhouette, but also strength and health

It turns out, however, that the key to the usefulness of strength training is its versatility. You can compose a set of exercises in such a way that it supports muscle strength. This can have a very positive effect on the health of the person exercising regularly, as bones and joints are also strengthened

Strength training for older people

Although this type of exercise, as already mentioned, is primarily associated with well-built men in the gym, it can also be useful for the elderly. Performed according to their capabilities, they can, among other things, strengthen bone density (fight osteoporosis) or prevent the loss of muscle mass in older people.

How is weight delivered during strength training?

In a situation where the exercises take place in a gym, you can use free weight. For this purpose, one reaches for dumbbells, kettlebells, barbells or medicine ball. Alternatively, you can use the machines provided for this, which work using isolated movement. Instruments such as a crane or an atlas work well in this case. Sometimes resistance bands are also used. It is worth diversifying your exercises, especially if you have a well-equipped gym and there is a good opportunity to do so.

How does strength training work?

Strength training is a type of anaerobic training. It involves high muscle fiber activation and rapid fat loss. It usually consists of several selected exercises that are repeated in short series of 3 to 5 repetitions. Between them there is a break for a short regeneration

The most important is the goal

The goal we set for ourselves largely determines the course of strength training. It can be more or less intense, with a different number of repetitions and the use of more or less weight. Even intervals can be shorter if the goal is very ambitious, or longer for a more cautious workout. Speaking of the goal, we must also remember that training for strength will be different from training for endurance

Regularity

Proper effects of strength training will be visible only when we ensure regularity of exercises. It is therefore worth working on your motivation from the very beginning. If it is lacking or not high enough, we risk the risk that at a certain stage it will be difficult for us to maintain the enthusiasm and the workout performed so far will be lost.

Photo: Anastase Maragos/Unsplash

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Essential IPS for Beginners at the Gym: Unleash Your Strength with the Right Stretching Equipment

Entering a gym for the first time can be an overwhelming experience, especially when faced with an array of unfamiliar equipment.

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June 9, 2023

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Entering a gym for the first time can be an overwhelming experience, especially when faced with an array of unfamiliar equipment. As a beginner, it’s crucial to start your fitness journey on the right foot by focusing on building a solid foundation of strength and flexibility. In this guide, we will explore the essential IPS (Integrated Performance System) for beginners at the gym, with a specific emphasis on stretching equipment. By incorporating the right equipment and techniques into your workout routine, you can enhance your performance, prevent injuries, and achieve your fitness goals more effectively.

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Best ways to get sore muscles

Sourdough is a consequence of micro-damage to muscle fibers that can occur as a result of training. But what to do when pain impedes daily functioning? Read in our material!

Published

1 year ago

December 1, 2022

Dominic Lyon

Workouts are a great way to strengthen your body and maintain proper muscle tone. However, there are times when after a workout, especially an intense one, you feel discomfort, sometimes severe enough that you can’t lift yourself out of bed or climb the stairs. What to do then? How can you help yourself? Learn proven ways to treat post-workout muscle soreness!

Food

Relieve the symptoms of DOMS, or delayed post-workout muscle soreness, with foods rich in antioxidants, first of all watermelon, which contains citrulline. This non-protein amino acid helps reduce soreness and accelerate muscle recovery. Pineapples, ginger rhizome and cherry juice also have strong anti-inflammatory properties.

Curcumin and trance

The curcumin contained in the perennial herb has analgesic and anti-inflammatory effects. It also has strong antioxidant properties. Curcumin promotes faster muscle recovery after strenuous exercise. Analogous effects are shown by Omega-3 fats and cod liver oil.

Milk proteins

In 2017, a study was conducted that proved that milk-based protein nutrients remove pain caused by micro-damage to muscles and connective tissue, including from overly intense training. Protein nutrients in concentrate or isolate form contain 40 to as much as 90% milk proteins. Milk proteins consumed in the form of nutrients not only reduce DOMS symptoms, but also prevent them.

Warm baths and Epsom salt

You can also prevent the feeling of discomfort by providing warmth to your muscles immediately after your workout. You can apply a towel wetted in warm water to your body, use a thermos, or even better: indulge in a warming bath. If you opt for a bathtub, add a little Epsom salt to your bath, which relieves inflammation and pain caused by too much training. Such a bath will not only relieve pain, but also affect your mood.

Impact of cold

It turns out that cold compresses are equally helpful in removing post-workout muscle soreness. Cold compresses eliminate swelling and calm the nervous system. Use bags of ice or frozen products. However, avoid direct contact of ice with the skin. If your body is up to it, soak in a tub of cold water.

Massages

Self-massage is also good for soreness, reducing muscle pain and improving flexibility. All you need to do is put a roller under the sore area and perform longitudinal rolling. Or you can always use the services of a massage therapist to loosen up sore areas and get them working again. You will achieve the greatest effectiveness if you undergo a massage no later than two days after training.

Repeat workouts

Muscle soreness should not be a reason not to continue exercising. DOMS is a normal bodily response to stress that your body needs to adapt to. If you don’t abandon exercise and keep up the intensity, you can be sure that once the pains subside, they won’t return. However, if they are so severe that you can’t exercise as before, slow down a bit, reduce the load, or for 2-3 days do exercises aimed at developing other muscle parts.

Cooldown

After a workout, the body needs relaxation and relaxation exercises to even out breathing and calm the heart rate. Calm exercise after a workout will give your muscles an uninterrupted blood supply to remove lactic acid and prevent sourness. Instead of exercising, you can go for a walk or jog on a treadmill for 10 minutes at a brisk pace.

main photo: unsplash.com/Karsten Winegeart