The first make an emphasis on cardiotrans (about which we have already told in the material "What is cardiotrans"), and wondering why other girls want to be "swings." The second, fans of power training, - frankly laugh above the first, believing that they are not at all sports.
To find out which of them is right, we understand what strength training and why they are needed.
What are strength training?
If we speak short and understandable words, the power loads are the loads that are built at work with weight. Such exercises maximize the muscles of the body, are aimed at their development, which results in fat burning.
Power training can be carried out in different ways - working with free weights (dumbbells, rods), on simulators or experiencing their own body. Yes, you correctly understood, without additional equipment it is also possible to carry out a power training, you only need to know what exercises and with what intensity to perform. But still, with professional equipment it will be done much easier and more efficient.
Of course, work with free weights or other devices can be traumatic. Therefore, in order to avoid trouble and achieve the result, it is important to master the correct exercise. For beginners, it will not be superfluous to contact the coach, at least at first.
Power training for weight loss
Plus the power workout in the fact that it gives one hundred percent guarantee of weight loss. That is, correctly engaged in three times a week on the hour and observing the simplest rules of proper nutrition, after two months you can see a positive result. In addition, it is the power exercises that, in contrast to all other loads, will help not just get rid of extra kilograms, but also to "pump up" the body. For example, make buttocks round and elastic, press relief, as well as avoid the Skinny Fat effect - can only with the help of power training.
The main difference between the power training from Cardio is that in the first case the effect of burning calories occurs for 12-24 hours after the occupation, when the body is restored. In the second variant - calories are burned exclusively during training. And even if during Cardio you will burn the calories much more, after the occupation, the body will try to restore them as soon as possible, accumulating fat cells. While the power training during occupation consumes carbohydrate reserves, and to restore them after the load, the body will use fat as fuel. That in the final result will bring a faster result in weight reduction.
Myths.
The most common obstacle among girls on the way to power training, except laziness, is the fear of "pumping" and gain a male figure. Believe me, the bodybuilder figure can only be obtained by receiving steroids in addition to the years intensive training, specially directed to muscle hypertrophy.
In case the loads will vary in the range of 3-4 hours a week, they will not be able to turn you into a person, even though remotely resembling bikinisiks on bright posters raised in the Rockingles. Moreover, the bikinists themselves look so "threatening" only during the period of the competition, when they are sitting on "drying" for several months. During the rest of the time, their body does not scold a pronounced muscular and fatness.
No one can say that it is better to focus on Cardio training or lean on power, you must define it yourself, depending on what goals you are pursuing.
For a healthy and beautiful body, experts are recommended to combine cardio and power classes, alternating them in different days.
If you do not have time and there is so much opportunity, and you really want to lose extra kilograms as quickly as possible, then it is worth preferred by force training with a 10-minute cardio immediately after it.
But in all cases it is worth considering the fact that no workouts will provide an eternal result if they are then thrown. Sport works only when you do it. Therefore, you should not immediately lean at workouts with excessive pressure, if you did not do physical exercise before. Too active jerk will quickly bore and exhaust. It is better to start with small loads that you on shoulder and only then gradually increase them, be it power, cardio or mixed exercises.
Training It is customary to divide the anaerobic or otherwise power and aerobic, which are also called cardio training. Under the power in this case, any classes like paeerlifting, bodybuilding, arm wrestling, etc., during which the maximum number of muscle fibers is involved (approx. - Not groups!). Anaerobic workouts are designed to increase the strength and set of muscle mass. It is during this kind of classes occurs. What is the difference between the power training from Cardio, and what effect does it have on the whole body?
What is anaerobic glycoliz?
In order for a person to carry out any physical activity, he needs energy. Its source always protrudes the ATP molecule (adenosine trifhosphate). In small quantities (approximately 3.5-7.5 mmol / kg) ATP is contained in our muscles, but this stock is enough for only a few seconds of physical exertion. However, the human body is unique, and it provides numerous processes that provide the restoration of this energy. Depending on what kind of load is performed (aerobic or anaerobic), the recovery processes of ATP differ. 
If you are literally translated, "anaerobic" means "without oxygen participation", "aerobic" - "with the participation of oxygen". Those. The difference is in its presence or absence. In essence, these are completely different biochemical processes. Since now we are talking about power classes, we will disassemble the first one, which is called anaerobic glycoliz.
Energy is formed as a result of the splitting of ATP molecule on ADP (adenosine diphosphate) and phosphate. This process is accompanied in most of the heat release and somewhere on a third in the form of energy generation for mechanical work. Since this energy is enough for only a few seconds, it is necessary to restore ATP, i.e. Reverse compound ADF and phosphate, and for this you also need resources. And here it is customary to allocate alactate splitting and lactate. In the first case, we are talking about creatine phosphate, which in small quantities is contained in the muscles. This resource is generated when a sudden very intensive load is needed, for example, a rod jerk. Creatine phosphate is also rapidly depleted, and it is enough for 15-30 seconds of intensive work or 5-7 seconds of limiting intensive work. For longer work with average intensity, such an energy carrier is suitable as glycogen.
Glycogen is the main carbohydrate stock of the body. It is the result of glucose splitting and postponed in the liver and muscles.
Provided that in this process, oxygen does not take part, glycogen is split into lactic acid (lactat), which ensures the restoration of ATP. It is her who we begin to feel when the muscles, what is called, "burn". Visually in the video below.
What is dangerous lactic acid?
Why do we can do aerobic loads for quite a long time without a break - run, jump, jump by hours, and we can perform power loads, only making approaches (sets) with a break on vacation? The thing is that the anaerobic workout mode is depleted by all energy fares, and lactate (lactic acid), released at similar glycolysis, "scores" muscles and prevents further work. Reaches the so-called threshold - when the formation of lactate is already exceeding its decay.
The lactic acid is done very quickly during anaerobic work, while compensating, decomposing, or withdraw its blood or due to breathing it is impossible. With continuous power load, acidic decomposition products will lead to an increased concentration of lactate in muscles and blood, which in turn will prevent the further decomposition of glycogen and the restoration of ATP. And here it is important to note the following:
ATP is necessary not only to ensure muscle work, but also for subsequent relaxation of the muscle.
Therefore, so that such training is effective and safe, it is necessary to observe the regime, take breaks between approaches. During this time, part of the lactic acid will leave muscle fibers, ATF recovery, and you can continue to work. But, this does not mean that you can make an infinite number of approaches. As already mentioned, ATP is rapidly restored due to glycogen, but he himself is restored significantly longer. Therefore, with each approach, even if the rest is broken, the forces for exercise will be less and less. That is why the duration of power training rarely exceeds 1 hour.
The restoration of all energy facilities and the splitting of lactate occurs only during aerobic processes, therefore it is recommended to break between the power approaches to accompany the low-intensity load, for example, easy run, aerobics, swimming, or stretching, the main thing is not to stand idle. Those. It is advisable to always combine both modes. Mixed classes format is optimal.
Of course everything is very individual. Processes and recovery rate, glycogen and creatine phosphate reserves depend largely on the level of human and third-party training levels - meals, sleep, additives, etc.
What is useful for power training?
The main purpose of the power training is most often an increase in force. However, this is not all the advantages. Anaerobic training allows you to:
- Make bones stronger;
- Strengthen the cardiovascular system;
- Reduce the risk of sugar diabetes;
- Fight depression;
- Improve mood;
- Get rid of excess weight (very well contributes to weight loss and fat burning, especially in the complex with Cardio);
- Overcome insomnia;
- Increase endurance;
- Clear the organism from toxins, etc.
Power workouts are also shown to people with EDRs (vegetual-vascular dystonia), as symptoms make much easier.
Who can not be engaged in force training?
This type of training has a lot of contraindications. First of all, it is necessary to include elevated pressure, asthma, arrhythmia, atherosclerosis, heart disease. CAUTION To training, it is necessary to approach problems with the ODA, during critical days, during pregnancy and pathologies of the thyroid gland - here it is necessary to consult a doctor before entering the classes. If you have never been doing similar, then you should not start at home, first practice in the gym under the supervision of a specialist who can control your pulse. But you should not put a cross in yourself, you can always adjust the training program for your health, eliminating certain exercises.
Materials used:
- Vadim Protassenko "Think or supertraining without misconceptions"
- Mike Mentzer SuperThening
- Hartman Yu., Tunmenhann H. "Modern power training. Theory and practice"
- Seluyanov V.N. "Technology of Health Physical Culture"
Related Posts:
Classes in the gym Methods of force training and program for beginners
When it is better to run - in the morning or in the evening how much run in the morning
High intensity interval training
Myths about strength training for women
Running and strength training
Cardiography - where the main source of energy is oxygen.
Power training -, in which the work occurs directly due to the muscular mass. Bending processes with such classes occur extremely slow.
What is the difference between cardiovers from power
Cardiography, primarily aimed at strengthening of the CASS (cardiovascular system), fat burning and increasing endurance. Power training develops the power indicators and increases muscle volumes.
Energy source for aerobic exercises - oxygen And although the muscles also participate in the process, the load on them is minimal. For this reason, it is allowed to perform on an empty stomach without harm to health.
The main condition for cardio - rapid heartbeat For a long time segment. Depending on the purpose of cardiovascular, the frequency of heart abbreviations changes (heart disease), but the optimal value will be 60-70% of the maximum pulse. With such a load, the body will begin the process of fat burning, and the level of endurance will gradually grow.
Important! "Hungry Cardio" is more facilitating fatigration.
Force Classes directly involve muscles in the work, and the main source of energy in this type of training is glycogen. Training in force on an empty stomach is ineffective and unsafe.
In the power, the main conditions will be a muscular refusal in the last approach and Finding the muscle under load for 40-60 seconds.
Long-term cardio in a complex with power training will not bring the expected result in building the muscular mass. But you do not need to forget about Cardio - 15 minutes run perfectly complement Training for strength.
Cardoratives
The main, basic occupation is considered run. Energy costs for this exercise one of the highest. Cardio jogs are not limited. The aerobic load also includes:
- swimming - the most energy consumption;
- rowing simulator - accurate imitation rowing, develops endurance and loads the muscles of the back;
- elliptical simulator - the safest, repeating natural cycle of the movement of hip, knee and ankle joints;
- bicyclerenager - it will be suitable for people with pain in the knee joints.
Power training
The best power exercises will be those where to perform the movement the largest number of muscles is involved. It is worth mentioning O. "Holy Trinity" in the face of squats, beast from the chest and. This triple can be called the most like that no power exercises. They involve large joints, major muscle groups, muscles stabilizers and, most importantly, muscle volumes and power indicators increase.
For high-quality studies of all muscles, a wider range of workouts will be required:
- Bending on biceps standing - Basic, insulating exercise, working as heads of two-headed muscles.
- Hand extension due to head sitting - Basic exercise. Due to excessive load on elbow joints, it takes attention to the execution technique. Accented load on triceps.
- Bench rods above head - Basic, multi-launch exercise, which is aimed at the development of deltoid muscles.
Photo 1. Performing a rod bench overhead. It is shown which muscle groups work in the process.
You will also be interested:
Swimming is Cardio or not?
View energy consumption cardiovers superior running. During swimming, the body is completely in the tone to keep the body afloat, which in itself already requires energy. A large share of swimming loads falls on the upper body, especially the back and shoulders, legs also adopt the portion of the load giving acceleration.
Depending on the style, the calorie consumption will also change. The most expensive - "butterfly". For 1 hour In such style, the body will burn about 600 kcal. Jogging, in the same time, spend order 500 kcal.
Important!In the presence of diseases of the musculoskeletal system - Consult with the trainer to avoid injury.
Pilates
Combines Power and cardion loads in one workout, with a big bias towards Cardio.
Pilates, rather, recreational procedure, and not a way to burn fat. This is practically brother yoga. Classes are very similar, with the difference that Pilates will still be a more lightweight option and aims to improve.
During classes pulse remains at a rather low levelwhat will be not enough for fat burning, but, such a kind of training perfectly strengthens the muscles of the press and back. Thanks to them, the trainer gets the right posture and learns to breathe correctly. With a breath right, the body is more saturated with oxygen, which strengthens the SCC.
Reference. Engaged one hour, spent all 250 kcal.
These exercises are a number of contraindications, albeit relative, but before you train, it will be worthwhile to consult with your doctor.
Planck
Exercise related to the category of Cardio due to oxygen consumption as the main source of energy. Regular execution of the plank:
- strengthen lower back;
- make muscles more flexible and elastic;
- develop endurance;
- will save from pain in back;
- strengthen abdominal muscles.
Unfortunately for those who dream of resetting overweight, the plank is not the best way for this. According to energy consumption, this only 5-7 kcal per minutethat is not so much.
In some cases, power is more important or more practical. What they differ and how to train both - in the text of Dr. Alex Hutchinson.
It has been established that on the games of the teams from the main league of baseball, it takes a little less than 0.5 seconds, so that the ball with fastball is crossed by the latest base. According to the classical study of 1967, the discourability is from 0.26 to 0.35 seconds to make a decision, and then from 0.19 to 0.28 seconds to swing. And absolutely no matter whether a good striker is capable of performing bench press with weight, three times in exceeding his own, if he cannot use this power instantly.
As known, power is power multiplied by speed ; It represents ability to apply a large amount of force in a short period of time . To raise a heavy cargo on the simulator for handful of feet, only power is needed; The power of the muscles needed to jump in height requires both strength and speeds.
Therefore, in many sports, power is much more important than absolute power.
The difference between workouts for power and power
Training to increase power slightly different from the classical power workout. The easiest way is to take a little lighter weight than usual, but to concentrate on raising it by quick, explosive movement. Specialists from the American College of Sports Medicine (ACSM) recommend to make 1-3 approaches of 3-6 repetitions using weight, up to 60% of 1PM.
Just do not follow the same exercises as in the power training; Focus on functional movements that use a lot of joints: for example, jumping to the cabinet, squats with jumping, throwing the bear. In the end, your goal is to achieve a good explosive jump, and not flexing legs on the biceps of the thigh.
Exercises that you choose must be focused on your specific goals. Professional athletes prefer exercises that repeat the movements that they will use in their sport, and perform them at real speed. For example, the authors of the article published in 2009 in the Journal of Strength and Conditioning Research, they advise baseball players to have a bat at least 100 times a day 3 times a week to increase the speed of Zamaha. However, it is not recommended to use accommodation tools that are driving the bit, because in this case they will practice the shuffles at a slower speed. And here is the so-called explosive swivel exercises with medicalball, on the contrary, increase the power of the blow and the speed of the bits.
Even in the golf, the most seemingly calm sport, much depends on the power. The 2009 study conducted by Greg Wells from the University of Toronta showed that a vertical jump is a feet capacity indicator - associated with a longer reserve of the course among professional golfers. "There is one lesson who has not yet learned many players," says Wells. "These guys traditionally pay attention to only the power and muscle buildings, which leads to a decrease in speed, and as a result they can no longer beat the ball so much."
Power is important not only for athletes. Speaking of the importance of maintaining the "functional force" in old age, doctors usually mention power more often than force. So, for example, in order to climb from the chair, it takes not such a large number of continuous efforts: you only need to use a little explosive force to push the body upstairs.
As a number of recent studies have demonstrated, the optimal results provide those training programs for older people who include exercises to increase power: the emphasis is made on high-speed movements with light weighting. As a result, the subjects improve equilibrium, and the bones become stronger.
At the same time, it should be remembered that without power there can be no power, so in no case stop regular power training. But think about incorporing a few explosive exercise in the program, and soon you will notice a positive effect (and not only on the playground, but also beyond it).
Functional training. What is it, and where to start?
Part 1
AUTHOR: Mikhail Ivlev. Hellness Academy Training Director. Associate Professor of the Department of Gymnastics Rhongxit. Candidate of Pedagogical Sciences. Master of sports in sports gymnastics. Judge of the International Category of Sports Aerobics. Teacher Academy Wellness.
Personal coach of higher qualifications specializing in complex cases of rehabilitation after injuries and operations, at work with clients having problems with the spine and the musculoskeletal system.
Functional training: deal with concepts
Ask ten coaches that such a functional training, and you will get ten different answers. Sometimes under functional training, only functional exercises for the development of explosive force, often used by professional athletes, are mistakenly understood. These exercises require good basic preparation, otherwise the likelihood of injury is great.
In fact, the usual movements of our body are used in functional training (sometimes extended) in various planes, which reflect our daily activity. This may be, for example, squats, lunges, repulsion, thrust and twisting (turns). We use all these movements in life: we squat when we want to raise something from the floor; We twist (turn) torso when leaving the car and pushing hands and breasts the car door when it is closed; The lunge is an exaggerated shape of walking, etc.
In functional training, the so-called "transfer effect" is actively operated. Its essence is that the effect of the development of functional strength and neuromuscular coordination is transferred to actions in everyday life and has a positive effect on other sports skills in other disciplines, which ultimately reduces the risk of injury.
At the initial stage in functional training, it is enough to use only the weight of your own body. You can then add the most outdoor equipment: rubber shock absorbers, unstable platforms, balls, free weights, bodybar, etc. But it is fundamentally important first to learn to technically perform the basic exercise, and only after that you can add additional resistance and / or elements of instability (unstable platforms, BOSU, etc.).
What can give a functional training
Functional training can give a lot of athlete of any level: from a beginner amateur in fitness to a professional athlete in any sport. Functional training improves the sense of equilibrium (balance), posture, coordination, power capabilities, contributes to the improvement of sports indicators and reduces the risk of injury in life and sports.
The functional training is different from the power
Functional training affects the body, more comprehensively than the traditional power training. In traditional power training, the insulation of a separate muscle or muscle group is used, the functional training teaches all the neuromuscular system to work together. Indeed, in ordinary life and in sports competitions, our nervous system operates with holistic movements, and not a separate muscle.
With the help of functional exercises, an intertensive coordination is developing, since different parts of the body should simultaneously move the most optimal way in coordination with each other.
Traditional power training gives very good aesthetic results, developing muscle relief and beauty body, but the functional indicators of bodybuilders are far from the highest. Yes, the bodybuilder can squeeze a very large weight from the position lying on the bench, but this skill is not transferred to everyday life and does not improve sports results in other disciplines. In addition, bodybuilders are strongly susceptible to injuries of soft tissues, and their gait and movement are generally not associated with ease and flexibility. Rather, on the contrary, bodybuilders are easy to learn at some "heaviness" and badness.
Maximum training results can be achieved by combining functional and power training so that they mutually complement each other. Functional training exercises should not replace the traditional power training 100%. Exercises that use isolation of one or several muscle groups are indispensable when weaker muscles need to be strengthened.
The most optimal option is to supplement the program of strength training functional.