"Dad, you walked slowly from Section 5 of East East Road, Nanjing to Section 2 in blue, went to eat the fried pork steak from Fushengting. Finally, you walked home. Although you had enough to walk thousands of steps, this was not considered training on the muscle strength of the legs!"
"I have moved so much. Isn't this considered training on my legs?" Dad was surprised. He thought that such a movement was very good to him.
Walking is a very good activity, but it is not a strength training and cannot replace strength training.
Since a certain year, my father has grown up to go to a nearby junior high school to have a fun place at night, or by going out for dinner, to complete the habit of "walking every day" (but they all wear blue-white drags that make people feel despicable!). Not only my father, but in my past experiences, people often said that they would perform at least 30&sim every day; 60 minutes of walking activities. Some ethnic groups took advantage of commuting time to go to Ubike to increase their daily activities, and some people would climb mountaineering and jogging on holidays.
These are very good ways to cultivate sports habits. My father at that time, he was willing to have such habit changes, which was very worth encouraging! Compared to the long-term "sitting" lifestyle, being able to carry out more activities in this type of activity means that you are already on the road of sports.
However, if we are fighting against the loss of muscle strength due to age loss, the physical ability that is less resistant to long-term sitting life, and even improving the body line is less flexible, walking, common jogging, pedaling and other sports cannot replace muscle strength training.
Two key points of muscle strength trainingThe truly effective muscle strength training must include two important elements:
①Foot resistance load②Multi-dimensional action mode
Let us use these two elements to see why walking, even pedaling, jogging and other sports cannot replace muscle strength, and cannot best increase leg strength?
Point 1: The sufficient resistance load
Muscle strength growth requires the "destruction"➜"Repair"➜"Growth" process. If you want to effectively increase your muscle strength, you must use sufficient resistance to give the muscle a slight damage effect to promote the muscle to produce suitable and strengthening phenomena.
Walking
Walking does not have much stimulation to the legs. For people who have not been active for a long time, walking may cause leg muscle aches at the beginning, but the body will soon be suitable for this strength. Next, the strength of walking is not enough to produce new stimulation. When the stimulation is not enough, it will not continue to arouse the positive growth cycle of "destruction and rehabilitation".
When the body is not growing well, it cannot resist the negative decline rate brought about by the increase in age. Therefore, although walking is a good activity, it is not enough to bring good muscle strength growth effects, and even "maintaining" will be a bit difficult.
However, the advantage of muscle strength training is that the burden stimulation to the body is constantly adjusted, so there will be no sign of stagnation. When the body is suitable, we can give the body a new stimulation by changing the action, changing the weight taken, or operating more times.
*Note: This diagram is used to indicate that the growth of muscle strength is not a straight line with infinite growth. In the long run, it will be smooth and harmonious.
Jogging, pedaling, etc. Many people are curious. Picking, running, and even flying, mountaineering and other activities can easily cause "footing". Is it difficult to have no stimulation effect on the legs?
Of course, it can still increase part of the muscle strength in the early stage, but in the long run, the effect is still limited. And the emphasis of this type of exercise and strength training is different.
Activities such as running and flying are usually regular operations, which are repeated and continuous for a long time, and can last for more than 30 minutes or for several hours. When the body needs to perform such long periods of activities, it will use a lot of oxygen to create energy for the body (hence the name of "aerobic exercise"), so that we can have a way to continue. What the body needs to continue to be suitable is the cardiopulmonary ability to continuously exchange oxygen. Therefore, this type of sports emphasizes the improvement of "heart and lung fitness".
However, because of the persistence of the long period of time, the "weight stimulation" for the muscles is insufficient.
For example, a jogging can run about 150 steps in a minute. Although such repeated running movements also use lower limb muscles, it is enough to control your body and there is no additional burden. When the muscles are not endurance at the beginning, their body weight can actually stimulate the legs and lead to muscle growth. But soon the body will be adapted again, and the weight of one's own body is not enough to cause new stimulation, which is also ineffective in increasing muscle strength.
Strength training is a completely different approach. Extra equipment is often used as resistance during strength training. Since the load is heavy, the time it can last (or how many times it can be operated) will be relatively reduced. During the overall movement time, it only lasts for one to two minutes (depending on the movement and weight), and after a short rest, the training is carried out again to stimulate muscle growth through repeated circulation.
Therefore, muscle training and cardiopulmonary fitness exercise have different points and cannot be replaced by each other. The latter is simple in operation and equipment preparation, and is often performed by ordinary people. Muscle strength training is a sports project that everyone often ignores and needs to be carefully studied..
Point 2: Multiple movement modes
Muscle strength training is not only about weight load, but also a multivariate movement mode, but also a major focus.
The biggest element of modern human physical ability deteriorates is that we only maintain a single "sitting" movement posture for a long time, and muscle training will fill these gaps through different movement modes.
The posture of sitting and sliding on the office for a long time, and the sitting lifestyle of often watching TV and watching computers and chasing YouTube not only makes our lower body muscles lack activity, and the upper body is often in the back, but also causes us to have very few activities on the joints. It is obvious that the arms should be able to be over the head, but the body is rarely used in full. It is obvious that the joints have a large activity angle, but often just sit quietly at the desk.
Therefore, muscle training through diverse exercise training brings benefits that cannot be replaced by walking and cardiopulmonary adaptations:
1. Being able to perform systemic training intentionally
is like dad's blue-white trailing walking, in fact, it only looks slightly to the lower body, and there is almost no upper body muscle group participation. For him, the biggest move challenge on his upper body should be when lying on the sand, his hands must be rolled up to the moment when the lamp is closed!
Compared with most cardiopulmonary adaptive exercises, a complete muscle training will intentionally perform whole-body exercises through multiple different action modes. The upper body will have various directions of pushing and pulling, and the lower body will have double-foot squats, single-foot lunges and other forms, allowing every part of your body to participate and get stimulation.
2. Be able to train more complete stimulation exercises
In muscle training, the more complete the range of stimulation we need to do, the better the training effect will be.
If you just walk, you can keep moving forward by raising your legs lightly. There are very few activities in the junction. If you look at the training of "lung arch", it is also a step, but you need to take big steps. The junction requires a larger range of activities. At each step, you must squat your thighs to the parallel ground and then try to stand up. Compared to walking, lunges are more effective for training on the legs.
And from the above, many older ethnic groups will experience rigid shoulders and difficult hand lifting. If you can start muscle training early, and during exercise, you can magnify the joint movement as much as possible. "The stone does not grow moss", so that all parts of the body can really be active and maintain a good quality of life.
, my father did not slowly walk from Section 5 of East Nanjing Road to Section 2. This three-kilometer sprint distance is converted into a distance of about fifteen meters in the gym.
Not only that, both hands must hold eight kilograms of weight. It was a turn to walk fifteen meters with a lunge, and he was asked to walk four turns, and between each turn, he would have a rest of one and a half to two minutes. After the four rounds of training, you also need to undergo squats and other leg training.
My father once climbed to Dongyan Mountain with back pain, but it was actually something he had done after he had been carrying out slow-step activities. But after starting to undergo muscle strength training, our whole family went to climb the Taoyuan Valley Trail in Hongliao. I no longer heard him say he was tired, and he no longer took the initiative to ask for a rest.
Combining the above two major principles, "sufficial load resistance" and "multi-function mode" are more effective muscle training and truly bringing improvements to the father's physical quality.
"The 40+50+60+ Training for the Training of Slow-Body Promotion of Brain and Slow-Growth of Brain"
Author: Zhenzhen Training (Shi Yiru)
Publisher: Adopting Culture
Publication Date: 2021/04/29
"Teacher Zhenzhen 40+50+60+ Muscle-building and Slow-Old Training Course" is sealed.
Picture/Provided by