Is Strength Training the Best?
Is strength training best? For our health? It makes sense for physical exercise coaches to promote the real benefits and importance of strength training for the health of those who practice it. In this way, they allow the population to be more aware of this fact and for the entire medical community to have greater confidence in the work of trainers/PT’s. Furthermore, this openness also allows for a greater, more credible, more honest offer based on scientific evidence and not just based on the idea of “pulling iron”. Therefore, below, we highlight some aspects regarding the health benefits of strength training.
Benefits of training
- Physical well-being: Training with machines, dumbbells, elastic bands, cables, if it is suitable for your physical structure (your body), will improve your neuromuscular and joint health. You feel better: more fit in your sport, stronger, more capable and healthier.
- Cardiovascular and metabolic health: Strength training actually improves your health. Increasingly, studies claim that it constitutes an authentic pill that acts on metabolic changes that increase the risk of cardiovascular diseases.
- Fat mass: When it comes to strength training, there are much more impactful aspects for your health but, in truth, the desire to have a toned body constitutes a starting point and motivation for many and that is why we cannot, we must completely neglect this issue. Strength training allows you to gain lean mass, speeds up your metabolism and, consequently, allows you to lose fat mass while recovering from training.
- Emotional well-being: Strength training is associated with many positive effects on a psychological level. Have you ever experienced the fantastic feeling of personal accomplishment, resilience and overcoming after a workout? A workout with the right intensity and targeted just for you? So you know what we’re talking about. Helps reduce stress, improves mood – after a good workout you will be a happier, more fulfilled, successful, confident, productive person. You feel better about yourself and others.
Training plan
Training plan for those looking to increase strength and develop muscle mass. This training routine was heavily promoted as PHUL – Power Hypertrophy Upper and Lower. This training plan for strength and hypertrophy separates training into two phases. Each phase has its specific training characteristics, oriented towards certain objectives. Within each phase there is a workout for the trunk (Upper) and another for the legs (Lower). It is the interaction between the adaptations of these phases that makes this type of training so advantageous. It is a highly adaptable and effective training routine. For this reason, it is recommended for any strength training practitioner who wants to see results in strength and muscle mass. 1st phase: lower volume and greater intensity. Provides greater stimulus for the development of strength. 2nd phase: greater volume. Greater impact on training for hypertrophy, gains in muscle mass. After each phase – 1 trunk workout and 1 leg workout – you must rest for at least 1 day Example/day: 1st Day: Trunk (Strength) 2nd Day: Legs (Strength) 3rd Day: Rest 4th Day: Trunk (Hypertrophy) ) 5th Day: Legs (Hypertrophy) 6th Day: Rest 7th Day: Rest
1ST PHASE – THE FORCE
2ND PHASE – HYPERTROPHY
I’m sure you already know, however, it’s always good to remember that a healthy lifestyle, with good nutrition and adequate physical activity comes to prevent not only the appearance of unwanted diseases, but also the control of diseases that we may already have. , such as chronic illnesses. In short, strength training is synonymous with longevity. Is there anything more valuable than your health? Now that you know the advantages, stay tuned and benefit from this “health plan”!
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