2024-02-14 20:31:48
Including in your routine exercises based on the use of resistance, that is, an opposing force once morest which the muscles have to work, can make a difference in many aspects. If you have started a plan aimed at losing weight, if you are looking to age better so as not to become weaker and less functional, if you want to improve your performance and reduce the risk of injury regardless of the sport you practice or even if you want to look better, the muscle development it is essential
For this reason we start from a very simple premise: strength training is essential. And it is not even a negotiable issue. Muscle is synonymous with health and paying enough attention to it will help you live longer and better. It’s that simple. And fortunately there are many ways to promote the increase in muscle mass since various elements can be used such as your own body weight, weights or dumbbells, elastic bands, specialized machines, medicine balls, kettlebells or weighted ropes.
But you may not know where to start, especially if you are a sedentary person or have never had any contact with strength training. In this case, we are going to put the equipment aside and focus on getting rid of the rust. To do this, you should opt for relatively short sessions – 30 minutes may be enough – that include a warm-up, affordable exercises that adapt to your circumstances and a final stretching phase.
You can try the classic push-ups, the effective plank, squats, the glute bridge, the superman or the lunges, among others. exercises that basically use body weight so that you get used to the principles of strength training and progress from there since the objective, in addition to developing muscles, is to increase resistance and improve other aspects such as agility, power or speed.
Now, let’s assume that you have passed that initial phase. Once you feel more comfortable you can include free weight exercises using equipment such as dumbbells, barbell or kettlebell. Each type fulfills specific functions and is recommended to respond to different training objectives effectively, but they all help you gain muscle and strength.
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The effective method to increase muscle
In this sense, Marcos Vázquez, fitness expert, disseminator of topics related to nutrition and health, and creator of Revolutionary Fitnessshares a simple method to incorporate strength training in a simple way: the 3-5 rule
“There are many ways to include strength training in our lives, and The 3-5 rule can help us. It involves strength training 3-5 days a week, including 3-5 exercises per session and 3-5 sets per exercise. If you can do a little more, great, but this is enough for most,” says the expert.
“According to the relationship between weight and repetitions, you can gain muscle mass with light weights, as long as you get close to muscle failure in each set (the muscle responds to the effort more than the weight). And you will also gain strength with lower loads, but it is not as effective, and it is advisable to include sessions where you work above 80% of 1RM (1 Rep Max or maximum weight you can move in one repetition),” adds Vázquez.
That is, if you have doubts regarding whether to incorporate more weight and do fewer repetitions or vice versa, what you should know is that for the hypertrophy The important thing is the muscular effort and it can be achieved in both ways. However, for strength it is more advisable to increase the weight and reduce the number of repetitions, below 6-8.
Essential strength exercises
In any case, as the expert indicates, the 3-5 rule is a good strategy to get used to working with free weight. And here The variety of exercises is also notable. Biceps or triceps curl, military or bench press, deadlift, kettlebell squats, kettlebell swing, chest pull, barbell back/front squad, machine quadriceps extension or lateral raises are some options at your disposal. depending on the muscle groups you want to work.
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And don’t forget the importance of combine strength training with cardio because the synergy between the two enhances all the benefits there are and to be had. There are scientific studies that conclude that too much cardio can interfere with the development of muscle mass, but the truth is that we are talking regarding a very high frequency and intensity.
And it is also proven that including some cardio can perfectly help you gain muscle mass because it improves your ability to lift more and better weight, and optimizes fat loss. Thus, beyond a specific objective, combining strength exercise with cardio will further reduce the risk of premature death from any cause, and the risk of suffering from certain diseases and injuries. But it will also help prevent cognitive decline, anxiety and depression. More than enough reasons to apply a holistic approach the training.
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Alvaro Piqueras He is an expert in sports and in the last five years he has specialized in fitness, nutrition and other health topics. Try to stay up to date with new research and trends in the fields you master to be able to rigorously share the training routine that can inspire a change in your habits, the properties of the foods that should be part of your diet or scientific findings that can improve the physical and mental well-being of people like you.
He began his career in local and regional media in the land of Don Quixote, specifically in Albacete. From there he made the leap to national media following an enriching time at a wonderful independent advertising agency named following a Beatles song (GettingBetter), although he always kept his journalistic vocation intact.
Hence, he pursued his dream of working for one of the country’s main publishing groups such as Prisa, Vocento and now also Hearst. Perhaps you have read him in the digital version of Diario As, addressing countless topics, or in ABC and other newspapers and magazines of the group, preparing branded content reports for large brands, multinationals and institutions. And if you haven’t had the chance, now is the time to do it at Men’s Health and Runner’s World.
As it might not be otherwise, he confesses to being a lover of sports and from a very young age he has tried disciplines as diverse as athletics, football, basketball, tennis, cycling or swimming. Sometimes he is feeling the adrenaline of the competition, and other times he is simply enjoying the benefits of physical activity. He has now taken up functional exercises and boxing because he is certain that the bag is incapable of hitting him back.
Graduated in and Public Relations from the University of Alicante, he also has specific training in social media management and direction, strategic planning and graphic design. Lately he has delved into the universe of generative artificial intelligence applied to journalism, but he swears and perjures that he does not use it professionally because, among other considerations, he continues to enjoy every word he writes following 20 years of experience in the communication sector.
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