Different power. The functional training is different from the power

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:

1. Bending on biceps standing - Basic, insulating exercise, working as heads of two-headed muscles.
2. 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.
3. 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.

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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.

Shutterstock.com.

In the struggle for a harmonious and healthy body without power exercises, it is not necessary: \u200b\u200bthey tone the muscles, they train the heart, stimulate the metabolism, form aesthetic relief and beautiful posture. Strong muscles prevent osteochondrosis, back pain and joints. But the phrase "power training" often draws in the female imagination the image of a bodybuilder, tested by weights in Rocking. But the girls do not dream of not so much about cast muscles (if, of course, the conversation is not about their satellites of life), how much about harness and grace.

In Pilates, as in strength training, one of the main tasks is given to the construction and strengthening of the muscles. What do these techniques differ? First, the mode and technique. Power programs involve dynamics - multiple repetitions, several approaches, work with burdens. In Pilates, the exercises are performed in the rhythm of breathing, the pace is calm, movement - measured, the number of repetitions is small. Secondly, goals.

Pilates or Power Training: Objective - Improve Health

"Initially, a rehabilitation technique, which during the First World War made it possible to raise the frozen musculoskeletal on her legs," says Ekaterina Sobolev, Fitness-director of the sports club Zupre. - Then this technique was used by ballet stars for recovery after injury. So this is the first thing, where to start when it comes to the health of the back and joints. Basically, all exercises in Pilates are performed lying with a minimum burden on the spine. This is a very functional system of workouts: understandable unfolded, efficient, while sparing and soft. Only after all the joints, ligaments and muscles are restored, you can move to the power trainings. "

Pilates, unlike most strength training, is shown during pregnancy and during the recovery period after delivery.

Pilates or strength training: goal - adjust the figure

"First of all, Pilates is flexibility, excellent intertensive coordination, muscle tone without excessive muscular volumes, good functioning of the entire musculoskeletal system, explains Ekaterina Sobolev. - But from the point of view of weight loss, it is less effective than power or cardiotranslation, due to lower energy consumption. "

Pilates or Power Training: Purpose - to work out hard-to-reach muscles

Power workouts are lined up around the strengthening of large, surface muscle groups. Pilates engines internal muscle-stabilizers that make up the "corset" for the correct posture. These exercises improve the mobility of the spine and joints, increase the elasticity of the muscles and the flexibility of the whole body. And the exercises on the balance allow you to simultaneously work out several muscle groups at once.

Pilates or Power Training: Goal - Back to Sport after Break

"If after a few months of stable strength training, you took a pause, say, for the New Year holidays to return to previous results, you will need two or three weeks of classes in a calm mode, do not attempt to immediately perform the load that we did in the last training session," said Catherine Sobolev. - Otherwise, you risk getting a serious injury, such as stretching or breaking bundles. Muscles to loads need to be prepared. If you want to avoid unpleasant consequences, go out on the previous level of working scales and repeats gradually. Pilates is very suitable for this. "

Swing not pumping

From the holled biceps of girls protects the hormone estrogen. He is responsible for smooth lines of the female body and will not allow you to run. In order to really build up the mountain of the muscles, you need to try: to regularly train with high weights (much more than 15 kg), feed on protein, amino acids and protein cocktails. An ordinary woman who has a diet and training mode is able to increase muscle weight to a maximum of up to 500 g per month. So there is nothing anti-exceedy in power exercises with an average burden for the girl's body, if you perform them technically and moderately.

What is the difference between power transformers from voltage transformers? What are the others intended for? And got the best answer

Answer from Alexander R9AAA Prokudin [Guru]
1. Different mode. The power transformer (TC) operates at a rated load (current and voltage) SNAGR ~ SNA. Voltage transformer (TN) operates in mode close to idle (SNAGR is much less than SNA).
2. Coeff is tougher normally normalized. Transformation and no idle current Since these parameters affect the accuracy of the voltage transformation (coefficient error. Transformation and phase errors). The accuracy of the accuracy class is established.
3. The design of the magnetic pipeline. For a three-phase TN, the magnetic circuit is always closed for the zero sequence streams (five-track scheme), or TN is performed from three separate transformers.
Power transformers are designed to convert electrical energy with one parameters (current and voltage) into electricity with other parameters. There are higher, down and autotransformers. All of them are installed at substations. At substations, power plants are installed predominantly increasing transformers and autotransformers. On nodal (transit) substations, there are most often autotransformers. Substances are lowering transformers.
Voltage transformers are designed to reduce the voltage of the measured circuit to a safe level and galvanic junction between the measured chain and chains of measuring instruments.
Rated voltage of secondary windings of TN We received 100 V.
Source: EL. Part of stations. 3rd energo course

Answer from Sunda Shrinda[guru]
It is almost the same thing. Power for electroplating and receiving multiple stresses on the secondary winding, and voltages may not be powerful and sound

Answer from Oleg Mezhnov[newcomer]
the strength of the current is ampere, voltage is volt. Here, when measly, you need to be guided by this.

Answer from Alexslav[guru]
The question is a bit wrong, the power trance can be the transom of voltage

Answer from Alex Iven.[guru]
these are specialized terms. In essence, the other ordinary transformer. The TN voltage transformer serves to power the secondary measuring chains. By analogy with the current transformer TT. Which is also installed in secondary measuring circuits.
A power transformer carries out the consumer. That is, it goes on the main power current.

Answer from Foxius.[guru]
TRANSFORMER
static electromagnetic device having two or more inductively linked windings and intended for conversion by means of electromagnetic induction of one or more AC systems in one or more of other alternating current systems
The power transformer is a transformer designed to convert electrical energy in electrical networks and in installations intended for receiving and using electrical energy.
Dual-destination voltage transformer
a voltage transformer in which one magnetic core performs two functions - measuring and protective, such a transformer may have one or more secondary windings.
Voltage transformer for protection
voltage transformer designed to transmit an information signal to protect devices and / or control.
Voltage transformer for measurements
voltage transformer intended to transmit an information signal to measuring instruments and counters

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.

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"

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