Muscle training – tips, advice and training methods
Muscle training aims to strengthen and tone the muscles. There are many different ways muscles can be improved through exercise. Increased muscular exertion strengthens the muscle fibres. Over time, the body adapts to strenuous movements that have previously caused rapid fatigue. In addition, targeted training also improves the long-term performance of the muscles. Efficient weight training using a strength system not only increases performance, but also improves the external appearance of the body. With muscle training, the body can be modelled into the desired shape. A strenuous workout with a multi-gym or a strength system is also beneficial for overall health.
Types of muscle training
There are countless methods of strength training. Depending on your needs, they can be combined or used alternately. The following are some of the optimal methods for training the approximately 600 muscles in the human body.
During strength training, as the name implies, increased strength is the primary goal. A small number of repetitions of an exercise are performed at near-maximal to maximal exertion. The muscles are deliberately trained to failure. The muscle failure signals to the body that next time it will have to perform better to withstand the strain. Due to the high stress, the muscle cells condense, so that the same task can be mastered with less effort in the next training session. Strength training produces the well-known muscle pump after a session. The muscles are fuller than before. They work hard. That's the principle of weight training: more power through maximum effort.
Strength endurance training:
Strength endurance training can be considered as a kind of compromise between strength training and endurance training. Here, the same effort is performed at higher and higher ranges without forcing the body to fail. This can be done in several ways. For example, you can repeat a movement for a set period of time and then rest briefly, increasing the reps by one for each set. Another option is to continue repeating the same movement, but in a less intense way. Correct movement patterns are important throughout the exercise. Precision is more important than speed. To aid this, longer rest periods should also be included. One good technique is to avoid counting the repetitions. Counting reps can lead to competition with yourself, resulting in poor form.
Here two exercises are combined. First, you complete up to five repetitions of a particularly heavy exercise that really taxes the muscles, but does not take them to total failure. You follow this immediately with another exercise. The second exercise is easier and can therefore be performed in a normal interval set with up to twelve repetitions. Supersets require the body to work in two different ways in a short period of time, making them very effective for creating flexible strength and power in the body.
Why muscle training?
The sedentary, habitual daily life that most people lead in the modern world does not leave us much opportunity for movement. Yet we still need to move. We are still evolutionarily programmed to require activity. With weight training, we can meet our body's need for movement and promote its health. Just a few minutes a day can be an enormous compensation for the otherwise sedentary and immobile work and home life that most of us lead. The ideal way to do this at home is using a strength system, multi-gym or weight bench. Many people are also dissatisfied with their appearance, feeling flabby, out of shape or unmanly/unfeminine. Quick, efficient workouts gradually lead to amazing results, shaping the body to make you feel young and fresh again. They increase self-esteem and prepare people for the demands of life. People who train feel much better in their own skin.
For many people, weight loss is top of the agenda. Should I go on a diet? Should I take pills? This workout is the solution! Training with a strength system or a multi-gym is one of the most efficient methods of permanent weight loss. Firstly, you will burn fat, sugar and carbohydrates during the exercise itself. Secondly, in the 48 hours after the workout, the body continues working and burning fat. To provide energy for this increased muscle activity, the body has to tap into its reserves. The production of ATP, the fuel of the human body, also influences the sugar balance. Sugars and carbohydrates are integral to this fuel source and are consumed in large quantities to produce it.
Last but not least, the beneficial effects on overall health cannot be underestimated. People who exercise release endorphins and feel more satisfied afterwards. These neurotransmitters are not just released during exertion, but also help to create a more balanced state of mind afterwards. In addition, when carefully and properly performed muscle training can lower the blood pressure and prevent heart disease. The athletic and active person not only lives longer and is happier, but also shapes their body in a way that makes them feel happier with their own appearance.
Muscle training keeps you fit, slim and attractive!