Why do you need strength training to lose weight?

The most intuitive feeling of strength training is to increase muscles: boys have strong physical strength and girls have sexy body lines. We all know that muscles can protect bones and joints and keep posture. However, why do people who lose weight and fat need strength training besides shaping?

The researchers followed two groups of teenagers to lose weight: aerobic exercise group, aerobic exercise+resistance exercise group (strength training).

Specific exercise methods

The two groups exercised for 60 minutes three times a week.

Aerobic exercise+resistance exercise group: 30 minutes treadmill training +30 minutes resistance exercise.

Simple aerobic exercise group: 60 minutes of treadmill training.

The speed and intensity of the treadmill are the same.

Content of resistance training

Principle: From large muscle group exercise to small muscle group exercise, multi-joint exercise to single joint exercise, high-intensity exercise to low-intensity exercise.

Contents: sit-ups, leg press, sit-ups, latissimus dorsi stretching exercises, prone leg bending exercises, low back exercises, bending and side lifting, sitting and lifting heels, and bending and pressing triceps with a hammer. Strictly follow the training sequence.

The experimental results showed that the strength+aerobic group lost more body fat (including subcutaneous fat and visceral fat), the level of low-density lipoprotein (bad cholesterol) decreased more, and the lean body mass (muscle mass) increased more than the simple aerobic group. Although the important clinical health indicators of the two groups have improved, the strength+aerobic group is obviously better in controlling abdominal fat and controlling the risk of cardiovascular diseases.

conclusion

Therefore, even if you exercise for 60 minutes, aerobic exercise for 30 minutes and resistance exercise for 30 minutes every day (muscle training), the effect is far better than aerobic exercise for 60 minutes. Although this experiment is aimed at teenagers, it is also suitable for adults. So for those girls who don't practice equipment but want to lose weight, it is not efficient to lose weight only by aerobic exercise.

Then the question is coming, how to train strength?

Muscle training sequence

1, big muscle groups should be trained first.

If you practice on the same day as chest three heads, back two heads, shoulders and legs. Then I suggest you practice your chest first and then your three heads, or your back first and then your two heads. Because most novices need to use a lot of strength to train the target muscle group during training, if the cooperative muscle group is exhausted first, the training of the target muscle group will not reach a higher level at all, so I suggest you practice the big muscle group first.

2. Don't practice the same muscle every day.

Recently, many people are asking, and they feel very sore after practicing once. Do you need to continue practicing the next day? In fact, you ask this question, which shows that you know nothing about muscle growth. Muscles don't grow when training, but when they don't. Therefore, after each exercise, you must give your muscles enough recovery time, 48 hours for small muscles and 72 hours for big muscles (chest, back, hips and legs). Therefore, it is very necessary to arrange each training course reasonably. You can refer to the training arrangement in the last article.

3. The muscle groups of the same cooperative muscle group are trained separately.

You know, it's never just muscles to complete an action. Not only the chest muscles participate in the chest movement, but also the shoulder muscles and arm muscles work together.

For example, practice chest muscles on Monday, and it is best not to practice shoulders and triceps on Tuesday. The correct way is to practice chest day, and you can train with triceps brachii. The next day's training, you can practice your back or legs. Practice your shoulders again ... in the same way, the days of practicing your waist and legs should be separated; Arm biceps and back training should be separated (of course, it is ok to practice two heads together on back training day, but if the back and two heads are trained for two days, they will be separated). This can maximize the interval between two muscle trainings and ensure that your muscles can have a good growth environment.

How to choose the weight of strength training

In numbers

1, let me explain first, the number (that is, how many times). The number of times mentioned below refers to the maximum number of times you can do under a certain weight. The weight at this time is the training weight. For example, if you are asked to do 1-6, you can only do five with 10 kg and eight with 8 kg, so you should choose 10 kg instead of 8 kg, because the maximum quantity you can do after choosing 10 kg is between 1-6.

If you choose 9 kg, you can achieve 6 at most, and the number is between 1-6, then 9 kg is also a suitable weight. It is not that only 10 kg is the only suitable weight. So this suitable weight needs to be tried by yourself. In other words, the quantity requirement is an interval, and the maximum quantity you do is within this interval.

2, of course, there are other estimation methods, such as a certain weight, you can only do one, so when you choose the training weight, you should choose a few percent of a certain weight to complete. How to do chest compressions, 30 kg can only do one, so when doing chest compressions, you should choose 30*80% and 30*65% for training. As for the percentage, different training objectives have different requirements (as described below).

But this method is rarely used, because few people measure the weight of one by themselves. For example, if you want to know the maximum weight of a squat, you should first try to make a weight of five (because you can't think of the right weight, just make one), then add the weight, try again after adding it, and see how many you can do, such as making three, and then add ... Not only is it dangerous, but muscle fatigue has affected your second group, even if you can finally make 6544. Therefore, we usually use the first method.

Say a few first and make a group.

The training times of each group are different due to different goals:

Muscle strength:

Each group 1-7 (or 85% of the maximum weight). Muscle strength is not exactly the same as being energetic and boring. Some people are muscular, but their strength is not necessarily greater than that of those with smaller muscles. It's called muscle strength. The number of muscle strength training groups is 4-6. Each group has a rest for 3-5 minutes. Note: The more numbers, the lower the attribute. For example, doing 7 can also increase the muscle circumference. Some people have subdivided 1-7, such as 1-3, 3-7 ... If you are not a competition professional, it is not necessary for a general trainer to divide it so finely.

Muscle circumference:

Each group is 8- 12 (or 70%-78% of the maximum weight). Enlarge and grow muscles, increase muscle content. This weight is suitable for most people who exercise (both men and women can). The number of muscle circumference training groups is 3-4 groups, and each group rests for 1 minute to 1 minute and a half.

Muscle endurance:

Each group 13-20 (even 20). Reduce fat and shape, develop muscle endurance and improve muscle lines. The number of groups for muscle endurance training is 2-3. Each group rests for 30 to 60 seconds.

Conclusion: Girls should practice muscle circumference and endurance. How many groups do you practice in one movement? So how many moves do you practice in one part (or have you been doing several groups)? The total number of groups can be controlled around 18-20 groups, such as 18 groups, with muscle endurance training as the main task (2-3 groups per movement). Take 3 groups of each movement as an example. A part needs to select 6 movements (a total of 18 groups).

Action rhythm of strength training

When the muscles in the training area contract, move quickly; When restoring and resetting, the speed is slow. For example, two dumbbells bend When lifting upwards, the biceps brachii fully explodes, which drives the dumbbell to bend quickly (complete the arm bending), but when the dumbbell is put down and returned (when the arm is straight), the movement is slow. Regarding rhythm, there is a popular saying in the fitness circle: 3, 1, x, 1 (the smaller the x, the better).

The explanation for dumbbell bending is: bending takes x seconds; When the bending reaches the peak, the muscle contraction keeps 1 s; Then it takes 3 seconds to complete the recovery of arm stretching; Rest after recovery 1 sec. Then the second action began. ...

The explanation of barbell bench press is: within x seconds, the barbell is pushed up; Rest after push-ups 1 sec; Then within 3 seconds, put the barbell down to the chest; Keep the lowest point of the barbell close to the chest 1 sec. Then the second action began. ...

Don't be afraid of strength training, especially girls. Wait until you build your muscles: I'm afraid to build my muscles. Like: I'm afraid to play basketball, because I'm afraid to be Jordan. ...

Behind the burning number is the effort of high-intensity exercise.