The web portal specialized in sport and physical exercise Mundo Deportivo highlights a type of physical training that can be of great help for people who want to gain muscle mass quickly.
It should be noted that each body reacts differently, so this does not mean that this method guarantees instant results. Before choosing it, it is advisable to consult a doctor and an expert in physical exercise, especially the latter to have the necessary supervision and avoid injuries or health complications.
The method is known as 3/7 and consists of lifting a weight, around 70% of the maximum repetition. This is the maximum weight a person is capable of lifting for multiple repetitions. In this technique you have to do five series of 23, 4, 5, 6 and 7 repetitionswith 15 seconds of rest between each one.
This means that in the end 25 repetitions will be performed. Among the benefits of this method, the combination of the two mechanisms of hypertrophy stands out: mechanical stress, which results from the high load that is loaded; and metabolic stress, which results from very short breaks.
“Another benefit of this method is its effectiveness. You have to think that, in just five minutes, you can do 50 repetitions. This implies a significant level of exercise density, since we manage to exercise the muscle quite a bit in a short time., relatively. This will help speed up the results”, explains the web portal.
recommendations
Runtastic, portal specialized in sports training, explains how to organize physical exercise to obtain good results:
- Carry out two or three strength training sessions a week, if you are a beginner.
Beginners:
- Do two or three strength training sessions a week.
- If the work is going to focus on a muscle group, you should wait at least 48 hours to train that same part of the body.
- perform of the three sets per exercise.
Advanced
- You can train more than three times a week.
- Rest at least one or two days a week, following doing an intense workout.
- Perform three to five sets per exercise.
Importance of muscle training
Physical activity is an important factor in maintaining good health. The World Health Organization indicates that adults ages 18-64 should do 150-300 minutes of moderate to vigorous aerobic physical activity for 75 to 150 minutes per week.
“Regular physical activity has been shown to help prevent and control non-communicable diseases, such as heart disease, stroke, diabetes and several types of cancer. It also helps prevent hypertension, maintain a healthy body weight, and can improve mental health, quality of life, and well-being.
Mayo Clinic, a nonprofit entity dedicated to clinical practice, education and research, adds the importance of muscle strengthening, as it helps maintain and improve mass at any age. It also has other benefits for the body:
- Develop strong bones: By exercising your bones and putting them through a lot of physical work, muscle strengthening helps increase bone density and decrease the risk of developing osteoporosis.
- Control your weight: Maintaining a healthy weight is essential to avoid health complications and develop different diseases. Muscle strengthening can help maintain a proper weight, according to the age and the different characteristics of each person.
- Improve Life Quality: This strengthening can contribute to the well-being of life and improve the skills for the actions that are carried out daily. “Muscle strengthening can also protect joints from injury. Building muscle can also contribute to better balance and reduce the risk of falls,” says the Mayo Clinic.
