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Strength training, also known as resistance training, refers to the exercise of a part of the body against resistance, usually through multiple, multiple sets of rhythmic weight lifting to improve muscle strength. According to a 2015 survey by the General Administration of Sport, only 3.8 percent of men and less than 1 percent of women over the age of 20 specialize in strength training.

>> Strength training has skills

Despite the neglect of strength training, its health benefits are numerous. After the age of 40, human muscles begin to atrophy. Strength training can enhance the elasticity of muscles and ligaments, stimulate bones, improve bone density, and prevent and slow bone loss. Regular training can also help shape your body, help you lose weight, and lower your blood sugar. However, there are certain techniques for strength training that should be followed by the following principles:

1. Do systematic training 2-3 times a week. Leave at least 48 hours between workouts to give your muscles time to repair.

2. Start with large muscle groups (chest, back, legs) and then work with small muscle groups (shoulders, forearms, abs). Mass exercises are exercises that involve more than two joints, such as barbell squats that work thigh muscles and pull-ups that work back muscles. Small muscle group exercises involve only two joints and are more localized, such as bench presses for shoulders and belly curls for abdominal muscles.

3. Choose a load that can be repeated for 8 to 12 times without lifting. If you just start training, or the strength is poor, you can choose a light weight to repeat 10 to 15 times.

4. The elderly and patients with hypertension should measure their blood pressure before fitness, because holding their breath in strength training will make their blood pressure rise. These two groups of people should also pay attention to the choice of weight not too large.

In addition to relying on machines, bodybuilders can also perform self-weight exercises such as one-legged squats and push-ups. Either way, the discipline of movement is the most important. If pain occurs during exercise, it is likely that the injury is caused by the wrong posture or excessive exercise. You should stop in time and go to the hospital for examination.

>> An elastic band to build strength

For the general population, the recommended best exercise regimen is three to five times a week, moderate intensity aerobic exercise at least 30 minutes each time; Also do 2~3 times a week of medium load, the whole body of large muscle group strength exercise; Before and after exercise, with flexibility stretching exercises.

Strength training is essential. But for many people, because of work or time, it is difficult to go to the gym to build strength, so we may as well use self-weight freehand exercises. Common freehand exercises include squats, push-ups, belly curls, planks, and hip Bridges. If that’s not enough for you, try an elastic band.

Made of natural latex, elastic bands are effective in improving muscle strength, mobility and flexibility. Compared with fixed equipment, elastic band is easy to carry, easy to use, high exercise flexibility, can be combined in any posture, plane training, strong functionality, high efficiency. Please note that elastic forces have different resistance and are often distinguished by color. Different manufacturers will use different colors, such as some yellow on behalf of 1.4 kg resistance, green on behalf of 2.8 kg resistance, the trainer according to their strength level can choose the appropriate. Don’t try to resist too much at first. Ask your trainer for an “exercise prescription.”

For the average person, elastic bands are best used to build endurance in large muscle groups. For example, to practice the gluteus maximus, standing or leaning over can be fixed on one end of the rope in a lower position, the other end is fixed on a foot with an ankle strap, exhale to lift the leg back and up, keep 1~2 seconds, inhale to restore, change the leg; To build your pectorals, wrap the elastic band behind your shoulder blades and grab it with both hands to do push-ups. Each muscle to complete the action 12 to 20 times/sets, 2 to 3 sets/times, 2 to 3 times a week. You can use thick elastic bands to build large muscle groups. You can also fold the thick bands into two or more strands to increase resistance.

The trainer should check whether he is allergic to latex products and whether the elastic band is broken. If used frequently, remember to replace it after 1~2 months. Practice to pay attention to the standard movement, with breathing.

>> How does strength training burn fat?

To break it down, strength training is different from continuous exercise like running. It is achieved through sets of movements, with breaks between each set of movements. So an hour of strength training class seems to last an hour; But in fact, the really effective training duration may only be 20-30 minutes, and the rest of the time is rest. Why do you need to rest? Because in the process of completing each group of movements, there is no oxygen exercise, which will lead to lactic acid accumulation, so after each group of exercises, you will feel the muscle swelling, then you need to rest to metabolize lactic acid.

According to the basic principle of energy metabolism, anaerobic exercise mainly relies on sugar to provide energy. In the anaerobic decomposition process of sugar, acidic substances such as lactic acid will be produced. So it looks like strength training doesn’t burn fat? So how does strength training burn fat?

First of all, strength training effectively boosts the production of certain hormones, the most important being testosterone. Studies have found that after strength training, testosterone levels will increase, and testosterone has a clear role in fat consumption, increase muscle content, and promote the production of red blood cells, which may be the main mechanism of strength training fat burning. Strength training boosts testosterone production for a short period of time, enough to have a subsequent effect on lipolysis.

Secondly, although you burn sugar during strength training, your breathing is still faster during the rest interval, and you can still burn some fat. You can understand that you burn sugar during strength training and fat during the rest period.

Of course, in general, strength training is likely to be largely endocrine based.