Strength training: rules and features. What is the difference between an anaerobic training regimen and aerobic training, how to combine? Pilates or strength training: the goal is to correct the figure

Under the concept power training classes are implied exercise with load. This allows you to significantly increase the strength of a person. Therefore, such exercises are included in the training in almost all sports. Depending on the physical layer person, as well as from the ultimate goal, the load may change here. This allows you to optimally develop the necessary qualities.

But, any strength training is subject to the same principles. Here they are:

Gradual increase in loads;
Mandatory recovery;
Compliance with the amplitude of movements;
Tracking the quality of exercise;
A clear number of repetitions and approaches.

All methods of strength training necessarily follow these requirements. This allows you to optimally develop the muscles. Proper strength training leads to a pronounced effect.

Physiology of strength training

When doing strength exercises, it is important to clearly understand how everything happens and how it is achieved. positive effect. This will allow more adequate and high-quality training.

The first thing to remember is that muscle contraction is directly dependent on the development of microfibrils. This muscle fibers, which do the work of bending our limbs. The more fibers in a muscle, the more force it can develop. Actually, the main goal of strength training is to increase the number of microfibrils.

The reduction of fibers requires a certain amount of energy. During strength training, a lot of energy is expended. When exercising, ATP molecules are first of all split, they are hydrolyzed, releasing the necessary energy. But, the supply of molecules for the ATP phase is insignificant, therefore, other methods of muscle energy supply can be used during long-term training. Usually, the following reactions occur in the body:

Breakdown of creatinophosphate. This is also called the Loman reaction. When creatine phosphate is combined with ADP, creatine and the standard ATP molecule are obtained. This method of obtaining energy occurs in the initial stages of movement. Therefore, it is important for sprint races or short strength exercises;
glycolysis. The breakdown of one molecule of glucose into two molecules of lactic acid and two ATP. This reaction does not require oxygen. When splitting, a lot of heat is released, which causes the muscles to heat up to 41-42 ° C;
Oxygen oxidation. This process starts slowly, usually at full capacity, it begins to work 100-120 seconds after the start of the muscle. This reaction yields 38 ATP molecules from one glucose molecule.

The difference between strength training and aerobic training

Often, newcomers, having come to the gym, do not know what is the difference between strength training (anaerobic) and aerobic. Therefore, they often make mistakes when choosing training programs, especially when the task is to lose weight. The main difference between strength exercises is the use of mostly fast fibers, which give maximum strength to the movement, and also use anaerobic methods of energy replenishment. That is, in the process of training, ATPphase, creatine phosphate breakdown, and glycolysis are used. Actually, this is the main difference of such training.

Usually, strength training are aimed at working with certain muscle groups, while aerobic training involve almost the entire body, while creating a sufficiently large load on the cardiovascular system, training and developing it.

Strength training for fat burning

For some reason, many people coming to the gym to lose weight pay little attention to anaerobic exercises. Especially girls often neglect such training. For some reason, it is believed that strength training leads only to muscle growth. Actually, it is not. In practice, strength training for burning fat is very effective. You should not replace such exercises with cardio, but in combination they give an amazing effect.

Strength exercises increase muscle volume, as a result, energy consumption during movements increases, which indirectly affects the rate of weight loss. Also, in the process of strength training, metabolism increases, it is supported on high level within 5-6 hours after class. All this time, not only the restoration and construction of muscles takes place, but also the burning of fat. It is worth remembering that the burning of adipose tissue at this time is a fading process, the more time has passed after the session, the less pronounced fat burning.

Often, special drugs are used to stimulate fat loss. training complexes with elements of aerobic exercise. Such complexes differ in the following indicators:

Reduced rest time between sets, it does not exceed 1 minute;
Slightly reduce the mass of projectiles;
In one workout, they work on all muscle groups.

It is worth noting that such complexes should not make up your entire program. One workout per week is enough.

Sample program

Quite often, beginners wonder how to choose the right program for classes. This is a rather difficult task, it is necessary to take into account the individual characteristics of the organism, as well as the goals that a person faces. The best option there will be an appeal to professional trainer to create a lesson plan. But, if this is not possible, then you can choose the appropriate option from ready-made plans.

Most often, if necessary, just get in shape using a three-day training system. On the fourth day rest is meant. In this case, the classes look like this:

1 day

All exercises are done in three sets of 8 repetitions each:

Bench press;
Standing biceps exercise;
Bench press from the chest while standing;
Work with triceps on a vertical block;
Lifting the body on the bench. This exercise is done in three sets of 20 times.

The weight of the shells is selected individually. It is better to choose the weight that is most comfortable for you.

Day 2

Here, the exercises are also performed in three sets, but already in 10 repetitions;

Squats;
Leg extensions in the block;
Similar to the previous exercise, but only for bending;
Hyperextension;
Block pull behind the head;
Raising the legs on the bar.

Day 3

On this day, pay attention to cardio loads. Most often, they run or exercise on an exercise bike. But, sometimes you can do CrossFit exercises.

The fourth day is devoted to rest. Muscles should recover normally. An important point is weight control during exercise. Do not try to use the maximum load for training.

The benefits and harms of strength training

There are different opinions about the benefits and harms of strength training. Let's look at the nuances of such training.

Let's look at the benefits of strength training first. In fact, there are quite a few of them:

Improvement of general physical training, as well as strength characteristics. If a person goes in for sports, then in any case it will be useful for him;
Muscle mass increases, which allows you to form a beautiful figure;
Ligaments and joints are strengthened. In the process of training, the nutrition of the joints improves, which contributes to their greater strength and endurance;
Immunity boost. By strengthening the immune system, the body is better able to fight diseases.

You can often hear about the dangers of strength training. Actually this is a myth. Of course, it is not recommended to engage in certain diseases, but their list is small. Power loads themselves do not harm the body, especially in the case of the right approach.

Features of strength training for girls

Let's see how strength training for girls is different. First, remember that women Bottom part body is gaining mass better. Therefore, it is better to perform the first workouts on the whole body, and only then switch to split systems with division into muscle groups.

It is also worth paying attention to weights and the number of repetitions. As a rule, for girls it is worth using less weight, but increasing the number of repetitions per set. Such a program will have a positive effect.

conclusions

Strength training is an important part of any athlete's preparation. For the ordinary person strength training is in a good way quickly and effectively put your body in order. Usage right programs, will allow not only to remove excess weight, but also to increase power characteristics.

In contact with

In some cases, power is more important or more practical than strength. How they differ and how to train both - in the text of Dr. Alex Hutchinson.

In Major League Baseball games, it has been found to take just under 0.5 seconds for a fastball to cross last base. According to a classic 1967 study, a batter has 0.26 to 0.35 seconds to make a decision, and then another 0.19 to 0.28 seconds to swing. It doesn't really matter if a good hitter can bench press with three times his own weight if he can't use that power instantly.

As is known, power is force times speed ; she represents the ability to apply a large amount of force in a short period of time . It only takes strength to lift a heavy load on a leg press machine; the muscle power required for the high jump requires both strength and speed.

Therefore, in many sports, power is much more important than absolute strength.

The difference between strength and power training

Power training is slightly different from classic strength training. The easiest way is to take a slightly lighter weight than usual, but concentrate on lifting it with a quick, explosive movement. American College Specialists sports medicine(ACSM) recommend doing 1-3 sets of 3-6 reps using up to 60% of 1RM.

Just don't do the exact same exercises as in strength training; focus on functional movements that involve many joints, such as box jumps, jump squats, medicine ball throws. In the end, your goal is to achieve a good explosive jump, not a hamstring curl.

The exercises you choose should be geared towards your specific goals. Professional athletes prefer exercises that replicate the movements they will use in their sport and perform them at real speed. For example, the authors of a 2009 article in the Journal of Strength and Conditioning Research advise baseball players to swing the bat at least 100 times a day, 3 times a week to increase their swing speed. However, the use of devices that make the bat heavier is not recommended, as in this case they will practice the swing at a slower speed. But the so-called explosive turning exercises with a medicine ball, on the contrary, increase the power of impact and the speed of the bit.

Even in golf, the most seemingly calm sport, a lot depends on power. A 2009 study by Greg Wells of the University of Toronto found that vertical jump- leg power score - is associated with longer range among professional golfers. "There is one lesson that many players still haven't learned," says Wells. “These guys traditionally only focus on strength and muscle building, which leads to slower speed, and as a result, they can no longer hit the ball as hard.”

Power is important not only for athletes. When talking about the importance of maintaining "functional strength" in old age, doctors usually mention power more often than strength. For example, getting up from a chair does not require that much continuous effort, just a little bit of explosive force to push the body up.

A number of recent studies have shown that training programs for older adults that include power-increasing exercises, with an emphasis on high-speed movements with light weights, give optimal results. As a result, the subjects improve their balance, and the bones become stronger.

At the same time, it should be remembered that without strength there can be no power, so in any case, do not stop regular strength training. But consider incorporating some explosive exercise into your routine, and you'll soon see positive effects (and not just on the sports ground, but also beyond).

Functional training. What is it, and where to start?

Part 1

AUTHOR: Mikhail Ivlev. Training Director of the Wellness Academy. Associate Professor of the Department of Gymnastics RGUFKSiT. Candidate of Pedagogical Sciences. Master of Sports in gymnastics. Judge of the international category sports aerobics. Wellness Academy teacher.
Personal trainer highly qualified, specializing in complex cases of rehabilitation after injuries and operations, working with clients with problems with the spine and musculoskeletal system.

Functional training: understanding the concepts

Ask ten trainers what functional training is and you'll get ten different answers. Sometimes, functional training is misunderstood as only functional exercises for developing explosive strength, often used by professional athletes. These exercises require good basic training, otherwise there is a high probability of injury.

In fact, functional training uses the normal movements of our body (sometimes exaggerated) in various planes that reflect our daily activities. These can be, for example, squats, lunges, repulsions, thrusts and twists (turns). We use all these movements in life: we squat when we want to pick something up from the floor; we twist (turn) the body when leaving the car and push the car door with our hands and chest when closing it; a lunge is an exaggerated form of walking, and so on.
In functional training, the so-called “transfer effect” is actively exploited. Its essence lies in the fact that the effect of the development of functional strength and neuromuscular coordination is transferred to actions in everyday life and positively affects other sports skills in other disciplines, which ultimately reduces the risk of injury.
On initial stage in functional training, it is sufficient to use only your own body weight. Then you can add a variety of additional equipment: rubber shock absorbers, unstable platforms, balls, free weights, body bars, etc. But it is fundamentally important to first learn how to technically perform basic exercise, and only then can additional resistance and/or instability elements (unstable platforms, Bosu, etc.) be added.

What can functional training do?

Functional training has a lot to offer athletes of all levels, from amateur fitness beginners to professional athletes in any sport. Functional training improves the sense of balance (balance), posture, coordination, strength capabilities, improves sports performance and reduces the risk of injury in life and sports.

How is functional training different from strength training?

Functional training affects the body in a more complex way than traditional strength training. Traditional strength training uses isolation individual muscle or muscle groups, while functional training trains the entire neuromuscular system to work together. After all, in ordinary life and in sports competitions our nervous system operates with integral movements, and not with a separate muscle.

With the help of functional exercises, intermuscular coordination is developed, since different parts of the body must simultaneously perform the movement in the most optimal way in coordination with each other.
Traditional strength training gives very good aesthetic results, developing the relief of the muscles and the beauty of the body, but the functional performance of bodybuilders is far from the highest. Yes, a bodybuilder can squeeze a lot big weight from a prone position on a bench, but this skill does not transfer to everyday life and does not improve sports results in other disciplines. In addition, bodybuilders are highly prone to soft tissue injuries, and their gait and movements in general are not associated with lightness and flexibility. Rather, on the contrary, bodybuilders are easily recognizable by some “heaviness” and sluggishness.
Maximum training results can be achieved by combining functional and strength training so that they complement each other. Exercises functional training should not 100% replace traditional strength training. Exercises that use isolation of one or more muscle groups indispensable when you need to strengthen weaker muscles.
The best option is to supplement the strength training program with functional ones.

Training is usually divided into anaerobic or otherwise strength and aerobic, which are also called cardio training. In this case, strength means any activity like powerlifting, bodybuilding, arm wrestling, etc., during which the maximum number of muscle fibers is involved (note - not groups!). Anaerobic workouts are designed to increase strength and gain muscle mass. It is during this kind of occupation that occurs. What is the difference between strength training and cardio, and what effect does it have on the whole body?

What is anaerobic glycolysis?

In order for a person to be able to carry out any physical activity, he needs energy. Its source is always the ATP molecule (adenosine triphosphate). A small amount (approximately 3.5-7.5 mmol / kg) of ATP is found in our muscles, but this reserve is only enough for a few seconds of physical activity. However human body- the system is unique, and it provides for numerous processes that ensure the restoration of this energy. Depending on what kind of exercise is performed (aerobic or anaerobic), ATP recovery processes are different.

Literally translated, "anaerobic" means "without the participation of oxygen", "aerobic" - "with the participation of oxygen." Those. the difference is in its presence or absence. In fact, these are completely different biochemical processes. Since now we are talking about strength training, we will analyze the first one, which is called anaerobic glycolysis.

Energy is generated as a result of the splitting of the ATP molecule into ADP (adenosine diphosphate) and phosphate. This process is accompanied for the most part by the release of heat and about a third in the form of energy production for mechanical work. Since this energy lasts only a few seconds, ATP recovery is necessary, i.e. reverse connection of ADP and phosphate, and this also requires resources. And here it is customary to distinguish between alactate and lactate cleavage. In the first case, we are talking about creatine phosphate, which is found in small amounts in the muscles. This resource is developed when a sudden very intense load is needed, for example, a jerk of a barbell. Creatine Phosphate also depletes quickly and lasts for 15-30 seconds of hard work or 5-7 seconds of extreme hard work. For longer work at medium intensity, such an energy carrier as glycogen is more suitable.

Glycogen is the body's main carbohydrate store. It is the result of the breakdown of glucose and is deposited in the liver and muscles.

Provided that oxygen does not take part in this process, glycogen is broken down into lactic acid (lactate), which ensures the restoration of ATP. This is what we begin to feel when the muscles, as they say, “burn”. Clearly in the video below.

Why is lactic acid dangerous?

Why can we do aerobic exercises for quite a long time without a break - run, jump, jump for hours, and we can perform power loads only by making approaches (sets) with a break for rest? The thing is that the anaerobic training regime depletes all energy reserves, and the lactate (lactic acid) released during such glycolysis "clogs" the muscles and prevents further work. It reaches the so-called threshold - when the formation of lactate already exceeds its decay.

Lactic acid is produced very rapidly during anaerobic work and cannot be compensated, decomposed or eliminated by blood or respiration. With a prolonged power load, acidic decomposition products will lead to an increased concentration of lactate in the muscles and blood, which in turn will prevent further breakdown of glycogen and the restoration of ATP. Here it is important to note the following:

ATP is necessary not only to ensure muscle work, but also for the subsequent relaxation of the muscle.

Therefore, in order for such training to be effective and safe, it is necessary to follow the regime, take breaks between sets. During this time, part of the lactic acid will leave the muscle fibers, ATP will recover, and you will be able to continue working. But, this does not mean that you can do an infinite number of approaches. As already mentioned, ATP is quickly restored due to glycogen, but it is restored much longer. Therefore, with each approach, even with a break for rest, there will be less and less strength to complete the exercise. This is why the duration of strength training rarely exceeds 1 hour.

The restoration of all energy reserves and the breakdown of lactate occur only during aerobic processes, so it is recommended to accompany the breaks between power sets with a low-intensity load, for example, light running, aerobics, swimming or stretching, the main thing is not to stand idle. Those. It is desirable to always combine both modes. A mixed format of classes is optimal.

Of course, everything is very individual. The processes and speed of recovery, glycogen and creatine phosphate reserves largely depend on the level of training of a person and third-party factors - nutrition, sleep, supplements, etc.

What is the benefit of strength training?

The main goal of strength training is most often to increase strength. However, this is not all the advantages. Anaerobic training allows you to:

Make bones stronger;
Strengthen the cardiovascular system;
Reduce the risk of developing diabetes;
Fight depression;
Improve mood;
Get rid of excess weight(very well contributes to weight loss and fat burning, especially in combination with cardio);
Overcome insomnia;
Increase endurance;
Cleanse the body of toxins, etc.

Strength training is also indicated for people with VVD (vegetative-vascular dystonia), as it significantly alleviates symptoms.

Who shouldn't do strength training?

This type of training has a lot of contraindications. First of all, this should include high blood pressure, asthma, arrhythmia, atherosclerosis, heart disease. Careful training should be approached in case of problems with ODA, during critical days, during pregnancy and thyroid pathologies - here it is imperative to consult a doctor before starting classes. If you have never done such things, then you should not start at home, first practice in gym under the supervision of a specialist who can control your pulse. But you should not give up on yourself in advance, you can always adjust the training program to your health, eliminating certain exercises.

Materials used:

Vadim Protasenko "Think or super training without delusions"
Mike Mentzer "Supertraining"
Hartman J., Thunnemann H. “Modern strength training. Theory and practice"
Seluyanov V. N. "Technology of health-improving physical culture"

Gym classes strength training methods and program for beginners
When is it better to run - in the morning or in the evening How much to run in the morning
High intensity interval training
Myths about strength training for women Running and strength training

The first ones focus on cardio training (which we already talked about in the material “What is cardio training?”), And they are perplexed why other girls want to be “jocks”. The latter, fans of strength training, openly laugh at the former, believing that their “jumps” are not sports at all.

To find out which of them is right, we understand what strength training is and why they are needed.

What is strength training?

In short and understandable words, power loads are those loads that are built on working with weight. Such exercises maximally involve the muscles of the body, are aimed at their development, which as a result ensures fat burning.

Strength training can be done in many ways - by working with free weights (dumbbells, barbells), on simulators, or by testing your own body. Yes, you understood correctly, without additional equipment you can also do strength training, you just need to know what exercises and with what intensity to perform. But still with professional equipment it will be much easier and more efficient to do.

Of course, working with free weights or other devices can be traumatic. Therefore, in order to avoid trouble and achieve results, it is important to master the correct execution of the exercises. For beginners, it will not be superfluous to contact a coach, at least at first.

Strength training for weight loss

The advantage of strength training is that it gives a 100% guarantee of weight loss. That is, by doing the right thing three times a week for an hour and observing the simplest rules of proper nutrition, after two months you can see a positive result. In addition, exactly strength exercises, unlike all other loads, will help not only to get rid of extra pounds, but also to “pump up” the body. So, for example, to make the buttocks round and elastic, the press is embossed, and also to avoid the effect skinny fat It can only be done through strength training.

The main difference between strength training and cardio is that in the first case, the effect of burning calories occurs within 12-24 hours after exercise, when the body is recovering. In the second option, calories are burned exclusively during training. And even if you burn significantly more calories during cardio, after the session the body will try to restore them as quickly as possible by accumulating fat cells. While strength training during exercise consumes carbohydrate reserves, and in order to restore them after exercise, the body will use fat as fuel. Which in the end result will bring a faster result in weight loss.

myths

The most common obstacle for girls on the way to strength training, in addition to laziness, is the fear of “pumping over” and gaining a male figure. Believe me, a bodybuilder's figure can only be achieved through the use of steroids in addition to years of intense training specifically aimed at muscle hypertrophy.

If the loads vary in the range of 3-4 hours a week, they will not be able to turn you into a person even remotely resembling bikinists on bright posters hung in rocking chairs. Moreover, the bikinists themselves look so “menacing” only during the competition, when they sit on the “dryer” for several months. The rest of the time, their body does not scold with pronounced musculature and wiryness.

No one can tell you that it is better to focus on cardio training or lean on strength, you must determine this for yourself, depending on what goals you are pursuing.

For healthy and beautiful body experts recommend combining cardio and strength training, alternating them on different days.

If you don’t have the time and opportunity to do so much, and reset overweight you really want to do it as soon as possible, then you should prefer strength training with 10 minutes of cardio immediately after it.

But in all cases, it is worth considering the fact that no training will provide an eternal result, if they are then abandoned. Sports only work when you do them. Therefore, you should not immediately lean on training with excessive pressure if you have not been engaged before. physical activity. Too active jerk will quickly bore you and exhaust you. It is better to start with small loads that you can handle and only then gradually increase them, whether it be strength, cardio or mixed exercises.