Aerobic exercise is considered very useful: running, dancing, swimming and anything else that increases your heart rate. Against the backdrop of the popularity of cardio, strength training has almost been forgotten. It seems that they are only needed by those who want to build muscle. But the approach to sport is now changing, with the latest UK and US physical activity guidelines focusing on muscle strengthening rather than aerobics. They recommend at least two strength training sessions per week. New Scientist magazine examined the health potential of strength training. Reminder provides the main points.
One large study of physical activity habits found that lifting weights for less than an hour a week reduced the risk of heart attack and stroke by 40 to 70 percent—regardless of whether a person had aerobic exercise in their schedule. Participants in another study who did at least an hour of strength training per week significantly reduced their risk of type 2 diabetes. And people with a stronger grip (a measure of overall muscle strength) were found to have a lower risk of developing heart disease and cancer, as well as a lower risk of premature death from any cause. What makes strength training so beneficial?
Methods and types of sports training
A training method is a way to achieve a goal using certain training means. The main means of sports training are physical exercises.
There are different classifications of physical exercises. Based on the type of load on the heart muscle, exercises are divided into aerobic and anaerobic . Certain combinations of these exercises and loads determine the type of training.
All types of training are divided into 4 large groups: strength (anaerobic exercise), cardio (aerobic), circuit (aerobic; anaerobic; mixed exercise), interval (alternating anaerobic and aerobic exercise).
Breast
4. Push-ups
It is very simple to lighten the load in push-ups: push up from a higher surface: the edge of a chair or table. The higher, the less the load.
Options for replacing this exercise/alternative:
- weight press while lying on your back. Lie on your back and lift up any heavy object that you feel comfortable holding in your hands: a bottle of water, a weight, or a not very fidgety child.
Strength training what is it
Strength training is a type of physical activity that increases muscle mass and develops static muscle strength. Examples of strength exercises: barbell squats, bench presses, deadlifts, barbell holds.
The training process is built according to the following scheme: load – full recovery – load.
Strength training methods
The strength training method is a way to develop the muscular system by systematically increasing the weight load.
The basis of the training process is separate training. One day one muscle group (maximum two) is worked, another day another.
The principle of strength training is to “load” one muscle to failure with different exercises. Give her a few days to rest. Then repeat or increase the load. This training process provokes the growth of muscle tissue.
Let's consider the method of dividing training into parts using the example of split training.
Split is a type of strength training
Split is a program of separate strength training. The term “split” is derived from the English “split” - to split, divide.
The classic split training program consists of a three-day cycle. At each workout, basic exercises are performed first. Then insulating.
Rest between sets from 1 to 3 minutes or more. The athlete must have fully recovered strength before the next approach.
Here is a sample schedule for a week.
Monday – chest, shoulder girdle, triceps. Bench press – 4 sets of 6 reps. Reduction of arms in the butterfly simulator - one drop set. Bent over dumbbell press – 3 sets of 10 reps. Reverse dumbbell press – 3 sets of 10 reps.
Wednesday – muscles of the legs and abdomen. Barbell squats – 4x6. Leg curls on the machine – 3x8. Leg extension on the machine – 3x8. Leg raises, 4x30. Crunches 3x30.
Friday – back and biceps. Deadlift – 3x8. Pull-ups – 3x12. Bent-over barbell row – 3x10. Standing biceps curl – 4x8. Lifting dumbbells for biceps alternately - 4x12.
Back
3. Pull-up on the bar
A complex exercise that involves not only the back muscles, but also the arms. If we don’t have a crossbar or it’s difficult for you to do pull-ups - for example, the characteristics of the female body type do not allow you to do hanging pull-ups without serious preparation - then you need to look for easier alternatives to this movement.
Pull-up option on a low bar - for those who find it difficult to hang. The higher you set the bar, the easier it will be.
Instead of a crossbar, you can use a mop stick:
...or the edge of the table:
Options for replacing this exercise/alternative to pull-ups:
- lifting the weight to the waist while bending over. Find any weight that suits you in your home: a kettlebell, a dumbbell, a 5-liter bottle of water and lift it. Take it in your hands, tilt your body forward, keep your back straight, and lift the weight, focusing on bringing your shoulder blades together.
Circuit training, what is it?
Circuit training is a set of physical exercises that increases endurance and develops dynamic (explosive) muscle strength.
The training process excludes the stage of complete recovery. The training scheme is based on the principle of progressive fatigue.
Circuit training methods
The circuit training method is training the entire body in one workout. All muscle groups are worked out in one day. Exercises for different groups are performed in turn, in a circle.
The classic circuit training model consists of 5-10 exercises. Large muscle groups are loaded first. Then perform isolated exercises. Rest between exercises 30–60 seconds. This is 1 circle.
You can finish the workout or do a few more laps. Maximum 5–6. They train 2-3 times a week.
If circuit training is carried out for weight loss, then the rest time between approaches is reduced. To develop strength, the rest time is increased, but weight is added.
There are many programs and methods of circuit training. Let's look at the two most famous types: fullbadi and crossfit.
Fulbadi
Fulbadi is a type of circuit strength training. The difference from the classic circular exercise is that the rest between approaches is increased to 2 minutes. The number of repetitions (pull-ups, barbell presses) is reduced, but the weights are increased. The term “fulbadi” is derived from the English “full body” - the whole body.
Another type of circuit training is CrossFit. This is a separate sports discipline and has its own brand.
Rules for performing exercises
The rules for performing strength exercises generally correspond to the general rules for performing any physical exercise, and are based on the principles of physical education.
It is advisable to perform strength exercises in the absence of fatigue, in which the excitability of the central nervous system is reduced.
The selection of strength exercises should be carried out taking into account gender, age, level of physical fitness, development of psychomotor skills, muscle strength, individual personality, using the principle of accessibility. When using athletic gymnastics, it is necessary to take into account your body type, based on anthropometric measurements.
Compared to exercises of other types, strength exercises have a greater impact on the body. You should take your breathing very seriously, especially when performing exercises that require maximum effort. The inhalation should coincide with the movement of the body, during which the chest expands: when moving the arms up, to the sides, when straightening the torso. Bending the torso, lowering the arms, and narrowing the chest are most convenient for exhalation.
Athletic gymnastics classes must be complemented by morning exercises lasting 30-60 minutes, which mainly includes cyclic exercises, flexibility exercises, stretching with alternating tension and relaxation.
Training different muscle groups
In order to harmoniously develop body shape and weight, muscle relief, as well as improve coordination abilities to control muscle contraction when performing strength exercises, it is necessary to cover, if possible, all major muscle groups. Primary attention should be paid to the development of muscle groups that are of greatest importance in work and life situations. These include the flexors and extensors of the spinal column, the muscles of the hip joints, the extensors of the arms and legs, the pectoralis major muscle, the muscles of the lumbar region and the abdomen. Well-developed abdominal muscles contribute to the normal functioning of internal organs (vegetative functions). When performing strength exercises, it should be remembered that the lumbar region of the body is most susceptible to injury due to overloads that occur when lifting loads.
Regulation of physical activity
see Physical activity
Errors
Frequent straining is unacceptable. In most cases, they signal that the load on the body is high and needs to be reduced. Large tensions are performed half-inhaling; in the pause between repetitions, you need to do one or two breathing cycles (inhale-exhale).
It should be remembered that when performing strength exercises, you should not hold your breath when you can do without it.
It is not advisable for boys and girls aged 16-17 to exercise with extreme and near-maximum stress.
Crossfit, what is it?
CrossFit is a type of high-intensity circuit training. Consists of a set of exercises that develop strength and endurance. A distinctive feature of this method is variability.
CrossFit is a patented physical training system. Its founders, US spouses Greg Glassman and Lauren Janay, registered the company's trademark in 2000.
The essence of CrossFit is high intensity and variability. This is its main difference from classic circuit training. What does it mean? To understand, let’s discard foreign words and look at the methodology from the inside.
CrossFit - high intensity method
The first tenet of CrossFit is intensity. Time is the main indicator. Rest is absent or reduced to a minimum.
There are an endless variety of training programs in CrossFit. The sports industry offers fashionable WOD (workout of the day) complexes.
If you put aside the beautiful names, then all the complexes can be divided into three types of training.
1. Time is unlimited. For example: do 5 pull-ups, 10 push-ups, ten squats and 10 leg raises. This is one circle. All exercises are performed without rest. The number of laps and time is unlimited. Work until muscles fail.
2. Time is fixed. In a certain period of time, for example 20 minutes, you need to make as many circles as possible.
3. Time must be reduced. Set the total number of repetitions for each exercise and determine the maximum length of time. The task, if you want to develop, is to reduce training time.
For example: do 50 pull-ups, 100 push-ups, 100 squats and 100 sit-ups. The first training session takes 60 minutes. After a couple of months, the same number of repetitions in 30 minutes. In six months, over 20.
The principle of variability
The second dogma of CrossFit is variability. The body gets used to the same type of physical activity. To progress, you need to “shock” muscle tissue with different loads.
In CrossFit, this rule has been made an axiom. All WOD (workout of the day) complexes are built on the principle of variability. Today, to develop strength and flexibility, you did pull-ups. Tomorrow you will work with rope.
For twenty years, CrossFit has conquered the entire sports world. Crossfit is becoming a classic and it has its own traditions and features. For example, “one circle” is “1 round”.
Another requirement of classic CrossFit. The training process should include three types of exercises. Gymnastics – improve flexibility and endurance. Strength - develop explosive strength. Aerobic – strengthens the cardiovascular system.
Training periods
Strength period: divided into a creatine storage cycle, a musculoskeletal strengthening cycle, and a central nervous system training cycle. Roughly speaking, the creatine accumulation cycle is 4-6 repetitions, the musculoskeletal strengthening cycle is 2-4 repetitions, the central nervous system training cycle is 1-3 repetitions. During the last two cycles, simultaneous development of speed quality is also possible. What all these training cycles have in common is that the athlete trains to failure , Mike Mentzer bequeathed, on the last repetition of the last approach, although, of course, not necessarily in every workout and not necessarily throughout the entire cycle. As for the technique of performing exercises during this period, it should be “explosive”, and the exercises should be mainly basic. If isolating exercises are added to the cycle, then they are performed in a strength manner, for example, instead of lying arm raises, press flyes, instead of biceps curls with fixed elbows, biceps curls with swinging, etc. The goal in any exercise during this period is to “take” as much weight as possible, even at the expense of “technique”.
Recovery period: this is the period of pumping strength endurance in powerlifting and realizing the accumulated strength potential in bodybuilding. During this period, the athlete trains in a high number of repetitions, without “failures,” with little rest between sets, and at a high volume. In general, the intensity is low and the number of lifts is high. During this period, it is necessary to perform the exercises “purely”, add more insulation in order to maximize the development of mitochondria, build up the capillary network, “pump” the muscles at angles at which they were not loaded before, and achieve maximum production of growth factors. What are growth factors? These are, first of all, hydrogen ions and mRNA. During power periods, it is impossible to achieve their optimal concentration; moreover, power periods imply under-recovery of protein structures, nervous and musculoskeletal systems, and during the recovery period they can be put in order, which is why the period is called “recovery”.
Circuit or strength training, what to choose?
Let's summarize. What is the difference between circuit training and strength training, and what unites them.
Strength training – develops strength and muscle mass. Circuit training – develops strength and endurance.
A circuit training program may include strength exercises. An example is the CrossFit workout of the day.
In turn, strength training can be built on a circular principle (for example, fullbadi).
Which method to choose depends on your goals.
Training based on separate strength exercises will help you gain muscle mass.
A circuit training program consisting of strength exercises is the best way to lose weight. A striking example is the method of circuit-strength training in CrossFit.
Hands
5. Parallel press (i.e. chairs)
An excellent, but rather difficult triceps exercise for those who are poorly prepared.
Options for replacing this exercise/alternative:
- “Diamond push-ups” . Push-ups when the position of both hands is in the center and the elbows are turned outward. They can also be done from an elevated position to make the task easier.
“Diamond push-ups.”
- Reverse push-ups on the edge of a bed/bench/stool.
Core
7. Lying leg raises
There are quite a lot of exercises for the abdominal muscles and this is one of the excellent options. The main thing is to remember not to lift your lower back off the floor.
Options for replacing this exercise/alternative:
- Lying crunches . Lie down on the floor and place your shins on a stool. Now twist, bending the spine - the rectus abdominis muscle (the same “abs”) is doing exactly that, bending the spine. When doing crunches, it is important not to lift your lower back off the floor.
The 7 exercises listed are one of the options for a full-fledged home strength training.
