Must know about getting started with fitness: The impact of muscle strength training on fitness effects

People who are getting started with fitness are not easy to control the time of muscle force, and they have less grasp of details. We usually pay more attention to the number of times, number of groups and weight during the training process. Today, we will explain to everyone based on the concept of muscle force:

　　1. What is muscle force time?

　　Although muscle force can be divided into centripetal, centrifugal, equal length contraction, etc., roughly speaking, we estimate and imagine that this represents "how long has the muscle been put into total force?" For example: it took 2 seconds to go on push-ups and 2 seconds to get up, so it is 4 seconds to put in force. We are like If a set of training is completed too quickly or a set of training is completed too slowly, the total muscle output time may be too short or too long.

　　2. How long does the muscle output time be the best?

　　There are many studies and experiments that show that if you want to increase muscle, the weight should be in a "moderate" range, which can be weighed about 5-12 times per group. So how much should the muscle output time be?

　This article analyzes a lot of studies, and the conclusion is that each set of training is preferably between 20-72 seconds (4 seconds x 5 times - 6 seconds x 12 times are a good time range), for example, operating a set of barbell bench presses, lift the barbell for 2 seconds, put the barbell down for 2 seconds, do 5 times, or lift the barbell for 3 seconds, put the barbell down for 3 seconds, do 12 times; the range between them is considered very suitable.

If you choose a heavier weight, it is obvious that the muscles will be shorter; lighter weights can be used for longer operations. Next time when you are training, in addition to weight, number of groups, number of times, and training methods, you can also pay attention to whether the time for force is too long or too short

　　3. How long does each set take to rest?

　　It is not necessary to achieve the limit to promote muscle growth, but it is recommended to At least one set of exercises can be exhausted. It is believed that the rest time is best to be about 180 seconds! Some data and research have been proposed to support such rest time, and it is believed that this rest time that is longer than generally believed can allow our muscles to fully recover, especially for medium and high-intensity training. Resting for 3 minutes can fully recover the muscles, and the next training is more effective.

　　It is quite interesting that our rest time usually falls between 30 seconds and 1 minute. Of course, if someone is chatting with you in the fitness room, he may spend more time to rest, which is possible for more than 5 minutes.

　　I think this 180 seconds number may be used as an important reference. In fact, It is still necessary to adjust according to your own training mode, but it is certain that if you don’t have to rest for too long in the middle, the training effect will be greatly reduced!

4. Moderate and moderate training intensity is very good

　　Maybe you can bear some sports injuries when you are young, and your body can naturally recover, but as you increase by one year, it may not be so easy to recover.

　　When we are exercising, we may follow it because we are eager to be good or follow other people’s training. In fact, training is responsible for our own body, and safety is the first priority. Every time we exercise, as long as there is a set of muscles operating until exhausted, it will be very effective for muscle building.

　　Moderate training, for the body Very healthy and most effective. Try to find the right training weight, method, and time to work hard for you. Go to work out happily!

People who have a good grasp of fitness details will have more experience in handling these fitness details. We must pay attention to these exercise details in the process of fitness. In this way, training can also help us to exercise better for our target muscles. Analyzing these details can also help us find our shortcomings in the fitness process, so that the fitness training method will be corrected better.

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