Strength-Endurance Training: Be Stronger--Health tips fit

Endurance strength

The importance of improving muscle fitness Maintaining good muscle strength and muscle endurance is very helpful to promote health, prevent injury and improve work efficiency. When muscle strength and muscle endurance decline, the muscle itself is often incapable of daily activities and nervous. Work load is prone to muscle fatigue and pain. Muscle strength and muscle endurance training principles and implementation methods The best way to improve muscle fitness is to engage in muscle strength training, which is generally known as weight training.

1. Muscle strength:

Refers to the strength of the muscle when it resists a certain resistance. Generally speaking, it refers to the maximum force that the muscle can produce when it contracts.

2. Muscular endurance:

Refers to the time or number of times that a muscle can continue to use force when it maintains a certain strength.

3. Matters needing attention:

(1). Warm up before training.

(2). Before using weight equipment or instruments, you must know how to operate them.

(3). Increase the load gradually within the range that the individual can load.

(4). Don't hold your breath during the training process. In principle, exhale when you apply force upwards, and inhale when you lower it back to its original position.

(5). Training should take into account all large muscle groups to enable balanced development.

(6). Do not arrange the training items of the same muscle group together, so that the trained muscles have enough time to rest and recover.

(7). When doing barbell presses or training, someone needs to be there for safety.

(8). Do not overtrain, overtraining is easy to cause injury.

Training principles

(1) Isometric training:

Also known as static training, it is a training that can exert the maximum force (such as pushing a wall) on an immovable object to keep its muscle length unchanged and change its tension.

(2) Isometric training:

It is also called dynamic training. It is a kind of training in which the muscle length changes when the muscle is contracted. It is generally used with dumbbells or barbells as training equipment. It is the most common method of muscle strength

(3) Load strength (weight):

Depending on the training muscle strength and muscle endurance goals, high strength is effective for training muscle strength, and low strength is effective for training muscle endurance. As shown on the right: continuity of muscle strength and endurance. To strengthen muscle strength, training should be biased towards the end of muscle strength; to enhance muscle endurance, training should be biased towards the end of muscle endurance.

(4) Number of repetitions and rounds:

The strength training is repeated 3 to 6 times per round, and it is done for 1 to 3 rounds. Muscle endurance training takes 20 to 50 iterations and takes 1 to 5 rounds. Rest at least 2 to 3 minutes in the middle of each round.

(5) Frequency:

Carry out once every two days at least, and train at least once a week.

1. Overload principle:

Use a higher total training volume than usual to effectively stimulate muscles and make them stronger. To increase the total amount of training: increase weight or resistance (strength). Increase the number of repetitions or rounds. Number of repetitions: the number of consecutive times that can be done under a weight load. Strength: refers to weight or resistance. Maximum number of repetitions: a high number of times that can be completed under one load, such as 15RM refers to a maximum of 15 times; 1RM refers to the maximum load (weight) that can only be completed once. Number of rounds or groups: the number of rounds engaged in training after different breaks. Total training volume: the intensity multiplied by the number of iterations and the total number of training rounds.

2. Progressive load principle:

During the training process, the muscles will become stronger and stronger with the training, so it is necessary to adjust the load to promote muscle growth.

3. Training position and sequence principle:

Start training from the thigh muscles, the training sequence of the main muscle groups of the body. The following figure shows the training sequence and movement examples of the main muscle groups of the body: