If you want not just to pump up, but to have strong bones, normal pressure, a healthy heart and psyche, here you are
It’s far from news that bodybuilding has a positive effect on the human body. Our editors are interested in what exactly. Appealed to scientists from More University. And this is what they told us.
After thirty, old age begins a frontal offensive. Suffice it to say that the body's ability to absorb oxygen drops immediately by 10%, and in the future it will already decrease by about 10 percent every subsequent decade. The body begins to age from the age of 20, while hearing and vision begin to deteriorate from the age of 12.
Studies by scientists from More University have shown that regular exercise with weights has a pronounced anti-
The cardiovascular system
Bodybuilding trains the heart muscle. The strength of the heart and its volume increase sharply. The heart gains the ability to pump up to 42 liters of blood per minute! The walls of the vessels become elastic. Small peripheral capillaries come to life, gradually fading with age.
Bodybuilding normalizes blood pressure and, apparently, can be a good medicine for those whose blood pressure rises from time to time for no apparent reason. Bodybuilders, in spite of ultra-
Low heart rate and stable blood pressure -
Weighted exercises, like long-
Psychologists emphasize that a spectacular appearance is much more important to us than is commonly thought. Gaining a strong trained body cures from complexes that poison the existence, instills peace of mind and confidence in the soul, which eventually become stable dominants of character.
Muscle Fat Ratio
Bodybuilding is a great way to fight overweight. Exercises with weights allow you to forget any genetic predisposition to obesity. They will not only give you the opportunity to lose weight, they will present outstanding physical forms.
Bones become brittle with age. This is the axiom of gerontology. She's not so undeniable for bodybuilding. Bodybuilders of middle and old age maintain the same strength, thickness and bone health. Bodybuilding prevents such a painful disease of old age as arthritis -
Bodybuilding and Disease
Recent studies by scientists from the same More University have shown that weight training combined with good nutrition can help people with diabetes. Training helps free the bloodstream from excess sugar.
Doctors have also found that bodybuilding treats patients with impaired pulmonary function. Training abdominal and intercostal muscles makes breathing easier for patients with spinal injuries who find it difficult to control the diaphragm. There is evidence even for cancer. Bodybuilders are less affected by this terrible disease. The phenomenon can be explained by the low level of fat in the body of bodybuilders, since science associates some forms of cancer with increased fat intake with everyday foods.
Health Care products -
Mass VS power: how much rest between sets. What is the difference between a lifter and a bodybuilder? In the methodology, exercises, the number of sets and reps, you say. Mistake. Not at all in this. The whole difference is in different rest times between sets.
To "pump up the mass", you need to rest 20-
Know the type of exercise, the number of repetitions and sets are not a key factor in bodybuilding. They become such a factor only in combination with a fixed value of the rest interval between sets.
Rest between sets is the most important training indicator that directs your efforts either towards the "mass" or towards strength.
Consider everything under a "scientific microscope." Where does the muscle get energy for its contraction? Of myself. 2 substances give energy:
“Stored” directly in muscle fibers adenosine triphosphate (ATP);
But they are only enough for 30 seconds of muscle tension. Further other energy sources come into play -
If you train exclusively explosive force, then you need to rest between sets exactly as much as is necessary for repeated accumulation in ATP muscles. For only ATP provides a powerful explosive (and not only) muscle contraction.
Two basic rules follow from this.
If you want to "build up" strength, the set should not last longer than 30 seconds.
Rest between sets should be at least 2 minutes.
Strictly speaking, the full recovery of ATP in the muscles occurs after 3 minutes, however, methodologists advise increasing rest to 5 minutes or more.
For the "mass"
To increase muscle volumes, you need to relax between sets for no more than 2 minutes. The set must be long so that ATP reserves are completely depleted. At the same time, the rest interval must be reduced to a minimum -
This will force other energy supply mechanisms to turn on. Glycogen, glucose and subcutaneous fat will be used. In other words, you must start a new set before the muscle is fully restored. This is the secret of muscle mass growth.
“Try to reduce the rest interval between sets to one minute or less. The meaning of this step is that a tired and not having time to rest muscle will cause fresh muscle fibers to join in the work. ”
At the same time, Arnold is modestly silent about the fact that weights should also be reduced in the exercise. After all, a deliberately organized ATP deficiency in a muscle means a decrease in its strength capabilities. If you don’t reduce your working weight, you won’t squeeze it out completely. This is the paradox of scientific bodybuilding: to become bigger, you need to become a little weaker.the cycle. Getting used to the right chewing technique usually takes a couple of days.
It should be remembered that a side effect of nicotine gum can be nausea or hiccups, trembling hands, heart palpitations. Also, nicotine that enters the stomach when chewing can cause irritation in the stomach. With constant chewing, there is also the danger of an overdose of nicotine.
Fitness or bodybuilding?
The popularity of bodybuilding is constantly growing today. At the same time, for some reason, another direction is forgotten -
No one thinks that you can make a beautiful figure with the help of fitness. Moreover, those very young people who consider fitness an activity for wimps do not even suspect that they are engaged in this direction! “How so?” You ask? But very simple. Well, imagine an athlete weighing 75 kilograms, squeezing from the chest up to 90 kg. Let it be bumpy, fit and muscular. But can he be called a bodybuilder? Hardly. True bodybuilding is all the same when the weight of the athlete exceeds 85-
It is also impossible to call the representatives of the workout a bodybuilder, although some of them, using only horizontal bars and bars, and ignoring weight training, manage to gain weight and make a good relief. But then again, they are not bodybuilders.
Recently, a new category for performances has appeared in bodybuilding -
The difference between the two directions
What is the difference between bodybuilding and fitness, and what to choose for a person who has never encountered this?
Bodybuilding literally translates as "bodybuilding." That is, the athlete creates for himself the body that he wants to have. Accordingly, the priority is aesthetics. Volumes, proportions, relief -
Fitness is not a sport (however, like bodybuilding, to be honest). This is a lifestyle where health, well-
If we talk about the appearance, then the difference will be significant. The goals of a bodybuilder are to create the most beautiful body for a certain period of time (performances, competitions, shootings in advertising or on television, etc.). That is, you need to demonstrate the best results that the bodybuilder's body is capable of. And in the offseason, you can not bother with this, give a slack, gain weight, or more simply -
Gymnasts, on the other hand, maintain a more or less stable form throughout their lives, well, or while doing it. They can suspend training for a period, but then return to them again. And during periods of rest, their appearance does not change too much, except that you can add or lose a few pounds.
Therefore, when choosing a particular direction, decide on your goals. You can become attractive in appearance and have a muscular figure, doing fitness, while maintaining good health and well-
Fitness and yoga -
In all, more people are striving for an active life, wanting either to simply improve their health, or succumb to modern fashion. But, regardless of the reasons, the goal is the same -
The most popular today are two areas -
What is fitness?What is fitness?
Fitness in a broad concept is a set of exercises and actions to maintain good physical shape, maintain a healthy lifestyle and the desire for longevity. To do this, people practicing fitness , adhere to certain training programs, sleep and nutrition, give up bad habits.
But mindlessly doing the exercises, not understanding why they are needed and how they affect the body as a whole, is impossible. This will not produce the expected results. In the same way as chaotic training, when he wanted to, then he trained. The following postulate follows -
Physical body training;
Mind training -
Spirit training -
At the same time, fitness is not a sport, as there is no competitive principle. Here everyone competes only with himself, or does not at all strive to break his own records, preferring simply to keep in shape.
What is yoga?
Yoga, in the classical sense, is a more ramified complex, the task of which is not only the development of oneself, but also the study of oneself, the study of the external world, the search for the relationship of oneself with this world, the achievement of complete harmony. In yoga, there are a huge number of principles that must be observed in order to achieve a result. And while you do not need to focus on this very result. Here is a paradox. But, as already stated above, this is a classic understanding of yoga. The same that we see today with us, that which is taught by numerous yoga schools in our country and Europe, is a simplified adaptation to European people. Sometimes it all comes down to "gymnastics on the mat", which has nothing to do with real yoga. To truly become a follower of this ancient Indian teaching, one must be born in India, or at least live there. No wonder so many practicing yogis are going to India!