Strength training is the development of resistance of muscular contraction to improve the strength, anaerobic endurance and skeletal muscle. In common parlance, this term is often confused with bodybuilding, lifting weights and training to equipment.
These are other sports, however, and although strength training is a fundamental part of the force improvement, it is a separate entity and is defined as a way to maintain health and as part of fitness.
There are many types of strength training. The most common form involves the use of gravity, usually in the form of weights to develop resistance to muscle contractions. Elastic bands and hydraulic devices are gaining popularity as methods to develop strength endurance. When exercise is done properly, strength training is beneficial and improves your overall health. Among the benefits of this sport are bone mass and bone, muscle, tendons and ligaments strength.
Various functions may be improved, and it is less likely to suffer accidents. Research has also demonstrated that there is a temporary increase in metabolism (burned calories) and the body undergoes a cardiac functions improvement.
No matter which method you choose, gently and slowly work to increase muscle mass and give your muscles time to grow and recover. Increasing muscle mass is usually male privilege, women lack the hormones essential for muscle growth.
From the very beginning, it should be understood the body adjusts to the effort during training and therefore can say without a doubt that there is a very strong relationship between proper eating and exercise.
If you train longer, so you must have a more intelligent diet, because otherwise you will not be able to recover from the effort. Overtraining is a common situation, as it was demonstrated by a survey, and one of the most common causes of food inadequacy is even exercise.
Protein concentrates, especially those derived from whey protein are recommended for persons who exercise a lot. Two to four servings of concentrate should be taken daily, between meals. The dose should be adapted to the intake of protein from food. Keep in mind that you should have a minimum intake of 2 to 2.5 g / per kilo every day.
Creatine monohydrate. This supplement increases muscle stores of creatine and increases cells. Its main role is energy. The best time to take creatine is in the morning or immediately after exercise because the muscles are “empty” of glycogen and other nutrients needed for growth.
An additional scheme useful after training could be as follows: 5-10 g creatine, whey protein concentrate 20-40 g, 60 g concentrated carbohydrates, 200 mg of chromium, 1-2 vanadil sulfate tablets. All of these help the body recover from training effort.
You can use before a fat-burner, especially those who have problems with the fat layer. Products containing ephedra caffeine derivative bring more energy and vigor, increasing capacity to cope to the effort.
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