Weight training

Hello, this is BlackGreenCo:)

Let's find out the weight training.

 

This was referenced by Google

This was referenced by Google

This was referenced by Google

This was referenced by Google

 

1. What is weight training?

 

Weight training is resistance training to build strong physical strength through muscle development. Training performed by hanging resistance loads with dumbbells, barbells, or weights, including exercises performed using magnetic weights.

Muscle strengthening exercises are usually characterized by high weight resistance exercises that using heavy weight, but light weight, elastic band-based exercises, and bare body exercises are also part of muscle strength exercises.

Muscle strength is the ability of muscles to exert power. The force to lift or push things is based on muscular strength. The purpose of the exercise is to increase the size of the muscle through muscular exercise and to increase the unit of exercise so that several muscle fibers can be mobilized for exercise at the same time. Muscle exercise can also develop muscle endurance, such as push up, marathon, and so on, as well as muscle build-up.

 

2. Sequence of exercise

 

Because large muscles require more energy and mental strength than small muscles, the order of exercise is from large muscles such as chest, back, and legs to small muscles such as arms and shoulders. Small muscles are faster and more easily fatigued than big muscles, so if you start with small muscles, you won't be able to generate the energy needed to develop them to the fullest extent.

If you don't train the same muscle to be sequentially arranged, you can do multiple movements without a break.

Ex. If you do arm exercises before chest exercises, your arms will be so tired that you won't be able to promote the growth of your chest muscles when you do bench-press them, and you won't be able to use your arms.

In the case of training programs for improving performance of certain sports (golf, tennis, soccer, etc.) the role in the sport includes exercise content that can develop major muscles, thereby enhancing training effectiveness.

And in general, the program includes muscle exercises that play an important role in maintaining basic postures and muscles in areas that can easily get tired in daily life, taking into account their lifestyles.

 

-Cautions

When you enter a fitness club, there are so many sports equipment that you can't decide which ones to start working out of. There are many of this equipment that can be adjusted in length and height, and you should check and use them to ensure they fit you.

The position of the joints varies from person to person, and the muscles move with the joints centered, so there is a high risk of injury if the height of the chair or handle of the instrument is not adjusted to suit you.

 

3. Exercise intensity

 

- How many times do I have to do each move?

Usually, you repeat at least 10 to 15 times for each movement. This is the number of times you feel tired when you repeat the same action, and if you are a beginner, you should repeat it about 12 times. For beginners, use light weight to repeat 12-15 times in the correct position for the first 1 to 4 weeks to learn the posture accurately and feel the target muscle is being used.

One to two weeks is the period for adjusting the exercise, equipment and muscles, and at the end of the adaptation period, the number of iterations per set is set to suit the individual.

 

<Number of times according to exercise purpose >

Number of repetitions	exercise intensity	exercise effect	The period of exercise
12 to 15 times	60~70%	Muscle strength tone up body	Beginners/ for 1~4 weeks
6 to 12 times	70~80%	Muscular endurance muscle size increase	Focus on muscle strength after 4-6 weeks
1 to 6 times	Over 80%	Increased maxillary muscle size	Want to increase muscle size

 

You need to feel 'tough' while exercising repeatedly. The number of repetitions between 10 and 15 is the highest number of times the muscles are stimulated physiologically.

And if you just want to increase muscle size, use heavy weights that can lead to muscle failure posture (which can no longer be repeated in the correct position as the number of repetitions increases).

 

- How much weight should I carry and exercise?

 

There is no standard of how many KGs should be used because the force is not visible and is unique to each person. It is important to find the right weight for you, and if you use dumbbells, barbells, kettle bells, etc., select a weight that can be repeated 10 to 15 times.

In a muscle workout, the 'maximum weight you can lift at once' is called 1 RM (one repetition maximum), which is the basis for calculating motor strength and amount of motor load. If you start exercising for the first time, try 12 to 15 times after setting the weight, and if you feel the heavy weight that is a little hard, it is 60 to 70% of your strength.

 

However, if you feel like you're not working hard after repeating it, you can increase the weight by about 10%.

Ex. If you're going to start a dumbbell exercise and you don't know how many kilograms you can lift, you're going to do 12 to 15 movements with the dumbbell, after checking the weight that you feel a little tired of muscle, you can start exercising from that weight. If you can finish without feeling any fatigue, you can increase the weight a little, and if you can't do the number of times you're aiming for, you can lower the weight a little.

There is a risk of injury if you aim for heavy weight when doing weight training. You have to be careful not to exercise too hard so that you can exercise for a long time in good health.

 

4. Do I have to exercise my muscles every day?

 

If you exercise muscles for the purpose of building muscle strength, you should exercise at least three days a week, and it is not good to exercise every day. The reason depends on the strength of the exercise in terms of exercise physiology, but at least 1-2 days of rest are needed when exercising the same muscle again, and 2-3 days of rest and nutrition are required when the strength of the exercise is strong.

It depends on the purpose of exercise, but if it is exercise to maintain muscle strength, body shape, and muscle endurance, it is conducted every other day three days a week, and it is helpful to do it more than four days a week, although it depends on the training principle to increase muscle size.

5. What is the effect of weight training?

 

1. Muscle exercise is effective for dieting if you exercise with aerobic exercise.

2. Increases basal metabolism and increases stamina.

3. You can make your body elastic by increasing the size of your muscles. (The same effect can be achieved regardless of age, starting in any age group.)

4. Increases muscle strength and muscle endurance to reduce physical fatigue.

5. Protect and strengthen joints to prevent arthritis.

6. Increases bone density to help prevent osteoporosis and can delay and reduction of muscle mass due to aging.

 

 

 

 

 

 

Personal training (PT) is a one-on-one customized map of trainers with athletic expertise. Develop programs suitable for individuals and provide individual exercise services.

 

BlackGreenCo helps you build a healthy body through these three methods:

The fascia relaxation, steady stretching, and muscle strengthening through proper exercise

If you are interested or have any questions about this class,

Please contact blackgreenco@gmail.com