Maximize Your Strength Training with Effective Rest and Exercise Techniques

2023-08-26 00:45:50

Give your muscles, ligaments, and joints time to rest… and give your muscles time to strengthen.

Enter 2023.08.26 09:45 Hits 31 Enter 2023.08.26 09:45 Hits 31 To strengthen muscles, it is good to take good care of your body condition and do safe strength training. [사진=클립아트코리아]

Strength training is an exercise that strengthens muscle strength and muscular endurance using dumbbells, weights, weight equipment, and elastic bands. It is best for health to combine it with aerobic exercise such as walking. However, unlike aerobic exercise, which can be done more than 5 days a week, strength training is recommended for 2-3 times. Let’s get back to strength training.

Strength training every day?… Why 2-3 times a week is good

Strength training improves muscle strength, muscular endurance, flexibility, etc., has the effect of lowering blood pressure-glycemic control and cardiovascular risk. According to data from the Korea Centers for Disease Control and Prevention, when aerobic exercise and strength exercise are combined, there is an additional effect of regulating blood pressure and blood sugar, so it is recommended that people with high blood pressure and diabetes do strength exercise 2-3 times a week, unless they have other diseases. Even healthy people prefer 2-3 times a week rather than every day. This is because muscles, ligaments, and joints need time to rest and muscles need time to strengthen.

Adjust the weight to suit you… exercise safely

It is effective to exercise with a weight that is more than 2/3 of the maximum strength to strengthen the strength. Beginners are advised to exercise with weights that are 60% of their maximum capacity. If you put weight on excessive greed, followingeffects may remain. An experienced person should do this with 80-100% of their maximum capacity. Maximum strength is the largest weight that can be lifted at one time, i.e. 1 RM (repetition maximum). If you adjust the weight to suit yourself and exercise safely, even middle-aged or older diabetics can do it.

purpose of exercise? Strengthen vs. Endurance vs. Power

Specific exercise methods differ depending on the purpose. If the purpose is to strengthen muscle strength, it is effective to do 1 to 3 sets of exercises repeated 6 to 8 times with a weight of 80 to 85% of maximum strength. If the purpose is to strengthen muscular endurance, it is good to do 1 to 3 sets of 15 to 20 repetitions with a weight less than 60% of the maximum strength. If your goal is to develop strong muscle power in a short amount of time, doing 1 to 3 sets of 3 to 5 repetitions is helpful. It is good to stimulate all muscles evenly. The upper body should exercise the front and rear arms-shoulders-chest, the torso should exercise the abdomen-sides-waist, and the lower body should exercise the front and rear thighs-calf-hip muscles.

Rest periods are also important during strength training… 1-2 min vs 3-5 min rest

Rest periods are also important during strength training. Rest 1-2 minutes between sets when doing light weight exercises, and 3-5 minutes or more when doing heavy exercises. If the rest period is short, the muscles do not rest enough, and the exercise efficiency is reduced. On the other hand, if you have a long rest period, you are less likely to warm up and get injured. When strength training, it is best to exhale as you pull toward the body and inhale as you push out of the body. If you are not used to it, you just need to be careful not to hold your breath.

It is most important to move your body frequently in everyday life… “Do it while watching TV”

Strength training doesn’t have to be done only at the gym. Body movement is the most important thing in everyday life. It’s good to use the usual stairs and repeat heel lifting while watching TV at home, or if your knees are healthy, squat. If you need to control your blood sugar, be careful regarding hypoglycemia during exercise on an empty stomach. Exercising late in the evening increases the chance of nighttime hypoglycemia and should be avoided. Safety is the most important thing in middle-aged exercise. I’m not an athlete, so there’s absolutely no need to overdo it. Even if you only move your body diligently, it is helpful for a healthy lifespan (healthy longevity).

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