Muscle strength is required to perform daily living activities with less discomfort and risk of injury. Age, especially after the 2 nd half of life, and lack of exercise also act together to reduce the strength and muscle mass. Even those individuals stronger, slowly and imperceptibly may find themselves too weak to perform routine tasks in the last decades of his life. The effort to develop and maintain muscle strength in the present, will be rewarded to ensure the ability to live independently and normal in the future.
The strength training also increases:
The strength training also increases:
- Bone mineral density
- Lean mass ,The strength of the connective tissues
Although the increase in aerobic capacity and carries a certain increase in strength, this is small, especially in the upper body. It is therefore necessary to develop this capability activities specifically at least 3 times a week. Generally, to increase muscle mass is necessary to make resistance exercises or lifting weights. To work the major muscle groups (legs, arms, abdomen, upper body) is convenient to choose different exercises.
How to work and develop muscle strength?
Resistance:
The muscles must work against a resistance greater than that faced in their daily activities. Free weights can be more or less heavy machinery or other equipment to work specific muscle groups. Also can improve strength through exercises using own body weight and gravity: abdominal, backgrounds, dominated, leg lifts.
The muscles must work against a resistance greater than that faced in their daily activities. Free weights can be more or less heavy machinery or other equipment to work specific muscle groups. Also can improve strength through exercises using own body weight and gravity: abdominal, backgrounds, dominated, leg lifts.
Repetitions
The action should be repeated enough times to produce muscle fatigue.
The action should be repeated enough times to produce muscle fatigue.
Intensity
Intensity is close to maximum force which develops more rapidly. You can change the intensity by varying the weight, number of repetitions, and / or time of rest between sets. Strength is improved by increasing the weight and strength with the number of repetitions. Care must be taken to avoid making too much work to prevent muscle soreness or injury. In his last position on the quantity and quality of exercise recommended for healthy adults, the American College of Sports Medicine recommends:
Intensity is close to maximum force which develops more rapidly. You can change the intensity by varying the weight, number of repetitions, and / or time of rest between sets. Strength is improved by increasing the weight and strength with the number of repetitions. Care must be taken to avoid making too much work to prevent muscle soreness or injury. In his last position on the quantity and quality of exercise recommended for healthy adults, the American College of Sports Medicine recommends:
- A circuit 8-10 exercises involving major muscle groups
- Although one set of each exercise can be enough to get to 2 or 3 progressive, if time permits provide greater benefits.
- Perform 8 to 12 repetitions (10-15 in age 50-60 years) of each of these exercises to the point of fatigue.
- . Do strength training 2 to 3 days per week.
- Use the proper technique for each of them.
- Do the exercises using the full joint arch for each muscle group. 7. The movements must be gentle, moderate to slow speed and maintaining control of both the lift and to lower the weight.
- Maintain a normal breathing during each repetition.
- Try to match a partner in the work sessions for encouragement and help.
Strength training versus bodybuilding
Many people, especially women, worry that strength training can make them look muscular. However, although it is possible to build muscle through weight work, if it is done with more repetitions and less weight can be achieved strength and tone increase in muscle mass.
Those who work regularly with weights frequently mention the muscular burning sensation you feel when the muscles are to the point of absolute fatigue, or what is, to limit their ability to work. While the work after reaching this point will produce an additional benefit, the consequences of increased muscle pain the next day and increased risk of possible injury to overcome muscular capacity.
How to include the work force at its daily
Although aerobic training sessions are not specifically designed to improve strength, may include some changes with surprising results.
Walking: include slopes and long series of steps 1 or 2 days a week. Try mountain roads or up and down and carrying a backpack from 5 to 10 kg. Career:
Field run up and down stairs or the strength helps increase substantially. Race circuits including seasons dominated or abdominal to help improve the strength of the upper body.
Cycling:
The slopes are very good but be careful not to take too much development (slow pedaling cadence) that can damage the knees. With the mountain bike, the roads often force stand on the pedals help to develop both the strength of the arms and upper body and legs.
Basic rules for injury prevention
Do not overtrain. Like any other type of physical activity strength training should be done gradually. Reduced or not further increase the load if you feel unwell during or after a workout. Only increase the workload (weight or reps) when I noticed that it does not fatigue with which it is made. When using the machines seek advice from someone experienced. If a gym that is the monitor of the weight room that teach you how to use machines with proper technique and to set the charges on both the principle and when to increase them. If you intend to lift heavy loads with free weights, always with someone who can help if the load is too heavy. Your muscles and joints are more vulnerable to injury if they have to bear an excessive burden when they are fatigued. .
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