GYM culture is changing. If the vein is ready to burst, the muscles are now advised by NHS. For people aged 19-64 At least twice a week. In relation to Wellbeing and lifespan, the body with an increase in evidence 2024 Study This shows 90 minutes of strength training a week, reducing biological aging for four years. Perhaps about 15%of the British population can now be part of the gym. Some of the attractions are accessibility -for example, not as technical as swimming, but despite simplicity, there are advice that conflicts with tremendous amounts of wrong information.
Low or high repetition?
The strength training campaign consists of several sets of repetitions. For example, eight lifts, rest, eight additional lifts correspond to eight sets. Finding the optimal combination of rest to gain a set, person in charge and strength is a well -organized gym debate, but science began to settle in the answer.
“Muscle building -hypertrophy is low, and it can occur in all repeated ranges in normal and high.” Chris PEDENFormer Royal Naval Naval Training Instructor and current professional and amateur athletes’ strengths and conditioning coaches. However, the optimal range is in an intermediate range of 6-12 times, and it appears to have an intermediate strength between 65% and 85% of the individual’s maximum value. “
PEDEN adds that finding 1RM (1RM) is not essential for beginners. It feels hard but not dangerous. Or you can use the following app HEVwhy or forcible To create a program, be ready to calculate 1RM, track progress and upgrade to heavier weight.
Peden emphasizes that the number of high staff is not the most efficient way to increase strength. 2015 study at Strength and Conditioning Research Journal This compares the high leaf (25-35 Reps), low weight group and high weight weight, low leaf (8-12) group, and found that the muscles of the two groups are similar. But heavy weighted groups have gained the greatest power due to the greater recruitment of muscle fibers.
How much rest do you need?
As for the benefit of power, what you do between the lifts is more important than what you do. PEDEN said, “In general, enjoy 90-150 seconds of rest between 3-5 minutes rest for a set for hypertrophy and building strength. “If the time is not a problem, it is recommended to rest a little longer if possible because it increases the quality in the set. Rest as needed. In other words, take a break until you are ready to go again, not strict timers. ”
Free weight or machine?
When choosing a machine or free weight, pay attention to the legend of Croton’s Milo, the 6th century Olympic champion wrestler. Milo’s Beefy Exploits shows that the amount of work must be done to continue improvement and indicates that the exact use of certain equipment is not all and final.
Peden said, “The mix of machines and free weights is generally suitable for creating strength and muscles, but free weights help to train the body in a more round manner that integrates the stabilizer muscles. “This has advantages in the sports environment and everyday life.”
Dumbbells and barbells that are not connected to the pulley provide a greater advantage because they must maintain the balance of the whole body during exercise. For example, with the standing biceps, the back and the abdomen and the spacing muscles can be straightened. This multi -dollar participation reflects the real world more than a forehand on a tennis court or relieving itself inside and outside the car.
Isn’t your body weight exercise enough?
If crunch and press ups get similar results, should I really spend on gym membership? PEDEN said, “The body weight exercise becomes stronger and begins to build muscles, but ultimately, it is difficult to proceed because it lacks meaningful levels of resistance to fully emphasizes the muscle system.”
The fundamental weakness of the body weight exercise is that the stress (weight) is the same or even decreased while the force increases. In other words, you can adjust the difficulty of home -based exercise. The press up allows you to put your feet on your chair or use only one arm.
Should we balance weight and heart?
The advantage of strength work is obvious, but how can I use my heart work? One school says they are unfortunate bed sowing and minimize the influence of others. But A Recent study Those who took the NHS recommended a 150 -minute exercise a week, but people who combined regular aerobic exercises with muscle enhancement activities were once a week or twice.
Are you too old to start?
Thinking of hitting the gym, but did you fall for years? Do not. PEDEN said, “It wasn’t too late to start. “We still grow muscles and later become stronger, it will help to offset the speed of aging. Weight is good for maintaining quality of life. ”
The muscle mass decreases according to the age, which is a process that can begin in the 30s, and as a result, if the strength decreases, weakness and decline can occur. However, research shows that this process can be reversed, and it is associated with a variety of other advantages, including navel fat and blood pressure reduction, and improvement of cholesterol readings.
In addition, muscle training has shown to slow the age -related decrease in male testosterone. Resistance training increases bone density, especially for women who are risk of osteoporosis.
Old gym attendees should think about the increase in protein intake. This is important for all age, especially those in their 60s, due to age -related protein assimilation resistance to protein. one study Protein absorption and assimilation showed that protein absorption over 60 years old was much slower than ages 20-25, resulting in a decrease in strength gain. According to the evidence, at least 1 gram of protein is a good starting point as a kilogram of weight is old.
