You have the objective of developing your muscle mass through strengthening exercises but apparently you don't know where to start? We have selected for you some answers to the questions that athletes most often ask.
They will help you to understand the basics of strength training and the principle of the discipline. What are the benefits of strengthening your muscles? And is it right for you?
Muscle Strengthening: Definition
Strengthening is a programme that aims to work a specific muscle chain or group of muscles. The aim of muscle strengthening is to improve the efficiency of the muscles, not only to be able to practice a sport activity, but also to feel good and agile in everyday life.
As we age, our muscles and joints become loose. We become less efficient in our movements. Quite simply, we age. Muscle strengthening exercises help us to fight against the ageing of the muscles and their loosening. A person who regularly does muscle strengthening exercises looks younger and more dynamic than someone who does not. This is why celebrities regularly do intense muscle strengthening exercises.
They are obliged to take care of their image in order to manage their career. Muscle strengthening is a very effective remedy for restoring tone and strength to the body. It slows down the ageing process.
Muscle strengthening is based on the practice of diversified exercises. For each muscle or group of muscles, there is a specific exercise to perform in order to strengthen them. This can be done using loads or simply using your body weight.
Strengthening muscles is not the same as weight training. Strength training, by definition, is the art of sculpting the muscles of the body. With this discipline, the goal is to inflate the muscles as obviously as possible.
This is quite different from muscle strengthening, which only seeks to restore tone and dynamism to the body, in order to stay in shape.
The rules of strength training
The aim of muscle strengthening is to tone the muscles of the body. By using the weight of his body or specific equipment, the sportsman will contract his muscles, by carrying out various movements which will enable him to work the muscles in depth.
For the muscles to be strengthened, the muscle contractions must last, and the movements must be repeated as many times as possible.
Any muscle strengthening exercise should be preceded by a good warm-up to avoid injury. The warm-up should involve the main muscles involved in the strengthening session.
The slower and more correct the movement the athlete performs, the more deeply he or she will be able to reach the muscles involved and optimise the strengthening. For the movement to be slow and controlled, the recommended speed of execution is 2-0-3 , i. e. , 2 beats to lift the load, 0 beats to stop, 3 beats to hold the load back to the initial position.
Why do we need to strengthen the muscles?
Strengthening muscles has many benefits.
To avoid accidents to muscles and joints: by strengthening the muscles we can protect them from possible accidents. When muscles are not toned, they can tear at the slightest movement. Also, joints get rusty when they are not warmed up regularly.
Improve posture
A man or woman who regularly does strengthening exercises can be recognized by his or her upright posture. With their back straight, shoulders upright, buttocks up, legs and thighs slimmed down, in appearance they are in great shape and can show off their body more easily.
Lose body fat
Strengthening muscles is a very effective way to lose extra pounds. A person who does regular weight training activities does not get fat quickly. They are not restricted in what they can eat. Even if they have put on weight, it is easier for them to lose it with a few workouts.
To keep the nervous system in good shape: a person who does regular muscular activities is less tense. They are more concentrated and more involved in what they are doing. It is muscle strengthening that helps to eliminate tension and stress, keeping the nervous system in good shape.
Muscle strengthening: for whom?
Everyone has their own body type. While some people's muscles strengthen more easily, others need a little more time to tone up. However, everyone can do muscle strengthening exercises. Moreover, you don't have to go to a gym to tone your muscles, using your own body weight, you can exercise very well at home.
The intensity and diversity of the exercises to be practiced are not the same for a beginner and a regular strength trainer. What is important is to set goals and try to achieve them with exercises that are well adapted to your own pace.
In the beginning, aches and cramps may occur, which is normal when you are a beginner. But with more regular practice, the muscles and nervous system get used to the practice very quickly.
The equipment needed for strength training
Strength training does not necessarily require the use of high-tech equipment. The most important thing is to make your body comfortable with clothing that is adapted to your body type (neither too big nor too tight).
You should choose clothing that allows heat and perspiration to escape, preferably cotton items that do not stick to the body, as it is certain that you will sweat. Shoes should be light to ensure maximum comfort and balance.
