Power right during strength training
I do endurance sports - is strength training really necessary?
It is definitely good if you make your heart and circulation fit. If you go jogging, cycling or swimming, only a few muscles will be trained. As in runners especially the legs. Other muscle groups, on the other hand, are not sufficiently moved. The result: under-utilized muscles atrophy, long-term malpractice and tension. That's why you should train the neglected in your favorite sport muscles separately. Runners make z. For example, additional strengthening exercises for the trunk and arms.
Fat off by muscle workout - does it work?
Well, endurance sports is still the most effective way to burn fat. But also strength training can bring the desired weight class in the long term. For trained muscles increase the basic calorie expenditure, because muscle mass consumes more energy than fatty tissue. And not only in sports, but also beyond.
Can special strength exercises melt the problem areas?
Unfortunately, no. Sport makes it possible to melt fat cells all over the body, partly in the so-called problem areas. Targeted abdominal, arm or leg exercises can not be used. Nevertheless, you may have quite good success with the abdominal-leg-buttocks courses, because strengthening exercises tighten the tissue and shape the figure - this often brings more for the optics than two kilos less on the scales.
Do I have to go to the gym in the fitness studio for muscle training?
No, it works without it. After all, there are many exercises that are very intense only by your own body weight or with a small sports equipment (eg Thera Band or dumbbell).
What strength exercises really do it?
For a muscular balance basically all large muscle groups should be trained. The easiest way to do this is with the so-called complex exercises, in which many muscles are involved at the same time, eg. B. squats or lunges. Also particularly effective are stabilization workouts in which you also balance the balance.
How do I start training?
For newcomers it is important to learn the right movement technique. Without large additional weights, but with many repetitions - this improves the strength endurance of your muscles. On this basis, you can increase the workload after the first weeks and increase the weights, or switch to a more strenuous exercise variant.
How heavy should the weights be?
Your ambition and state of training determine how many kilos you can hunt. Beginners should take it a bit easier. The rule is: The fitter you are, the more you have to pack on it to get enough muscle. No matter how many repetitions you make - the last should be exhausting, the muscles should burn easily.
Should I prefer to use the three-set or the insert variant?
The strength training is usually completed in three sets, d. that is, you perform an exercise with a certain number of repetitions (for example, 15 times), take a short break, and do a total of three times - three sentences long. Faster, but also more exhausting, is the use version for advanced users: It is enough to do ten repetitions of an exercise once. The weight must then be significantly higher, the movement technique should be right. No matter which option you choose, studies show that the training effect is the same for both.
What's better: equipment or dumbbell training?
Both have advantages. Fitness beginner best start with the devices, because the movements are precisely specified. The risk of doing an exercise incorrectly is limited. Challenging and varied is the training with the dumbbell. It not only lifts the weight, but also has to determine the direction and extent of the movement. Recommended only for advanced users.
Does weight training make women unfit?
No. Do not be afraid of big muscle packs. Thanks to the female hormones, women build up more slowly and less muscle than men - we lack testosterone. Nevertheless, the use is worthwhile: Studies have shown that the right dose of weight training in women perfects the female curves. The curves are thus preserved - they just get crispier. Great, right?
