The desired results can be achieved through different types of training, each aimed at solving one or more problems. By participating in M&B programs, we relieve stress and tension and make our muscles and joints more supple and flexible. Aerobic exercise burns fat and trains the cardiovascular system. But bodybuilding is an absolutely universal direction, because it helps you achieve several goals at once. It remains only to decide on a goal and choose a format, and for this you need to know what types of strength training exist.
Depending on the purpose of strength training, the following types can be defined:
For a set of muscle mass (training in the gym, bodybuilding);
muscle tone, endurance, fat burning and cardiovascular strengthening (indoor circuit training, hydroelectric tours and group programs);
Strength development (weightlifting, powerlifting, arm wrestling)
For a set of muscle mass
This type of bodybuilding is perfect for those who want to increase or adjust the volume of their muscles, and it is quite possible to try your hand at bodybuilding and fitness competitions. In the gyms of our clubs you will find professional equipment that is tailored to the needs of beginners and professional athletes. And consultations with professional trainers will lead you to your desired goal in the shortest possible time.
Muscle tone, endurance, fat burning and cardiovascular strengthening.
Of course, cardio can also help with this task, but a sculpted figure and toned muscles can only be built with the help of strength training. There are many strength classes in the group plan and pool plan, varying in intensity, duration, training level, and equipment used. These workouts are performed in a cardio+strength format, meaning a specific pulsating fat burning zone is maintained and strength exercises are performed with optimal/moderate weights. Such programs are ideal for those who have a slim and toned figure and at the same time do not want to have excess muscle mass.
Another no less popular and effective direction of training that solves these problems is circuit training in the gym. Trainers often use this technique to increase the emotional content of their sessions. Visually, such training is reminiscent of children’s relay races: “Stations” are set, each of which corresponds to a task (strengthening buttock muscles or press) and a sequence. Your task is to move in a “circle” from “station” to “station” and do the exercises. And all this without interruption! After each certified “circle” you can take a short break.
For strength development.
In life there is a need to develop indicators of strength, not only in professional athletes, but also in ordinary people. If the body does not receive physical activity, it will deteriorate. In terms of popularity, this direction is no less significant than those described above. Weightlifting, powerlifting, and arm wrestling will help you with this task.
What are the benefits of bodybuilding
Numerous studies show that strength training has a positive effect on running performance.
Improves operational savings. In terms of the scientific evidence, the number one reason to include strength training in your plan is to improve your running economy. Strength training improves the transmission of signals from the brain to the muscles, allowing you to maintain your chosen pace while using less energy.
Speeds up the metabolism. From the age of 30, we begin to slowly but systematically lose muscle mass. Strength training increases your metabolism in the long run. This means you need more calories to maintain your weight and muscle mass. Perfect prophylaxis of unnecessary kilograms.
The ligaments and bones are strengthened. Strength training is important for bone and ligament health: lifting weights helps increase bone density, maintain muscle mass, and protect fragile joints from injury.
A beautiful relief for the body is created. Strength training helps correct an imbalance in the body by pumping out weak muscles. In addition, exercises with weights allow you to get a beautiful posture and form a muscular corset.
Solid strengths. But in practice, everything is not that simple: not all long sessions will be “bless you” if the body hurts after yesterday’s power session, and there is a risk that one session at high speed “leaks” and does not work. It’s not always clear how to incorporate strength training into your running program, especially if it’s intense enough.
Why is working capacity diminished after strength training?
Any physical activity is stressful for our body. Stress from strength training impairs the muscle’s ability to contract optimally, which is important for any type of exercise, including running.
During strength training, the muscles are damaged (minor tissue tears appear) and then rebuild. It is normal for building muscle mass and strength, but it takes longer to recover from strength training than from running.
Usually, pain occurs 24-48 hours after strength training.
This is the time it takes for the body to cause inflammation from microtraumas that causes muscle pain.
This phenomenon is known as delayed onset muscle pain (DOMS). On average, the DOMS effect lasts around 24 hours, but it can last up to 72 hours depending on your level of training, current physical condition and age.
A recent review in sports medicine describes how to balance running and strength to survive and walk while minimizing muscle pain and increasing performance.
Here are some review tips that may help:
If you are planning a long or quick training session, this day should exclude strength exercises for the legs.
Don’t plan a strenuous run the day after strength training. Depending on your physical condition and age, recovery may take longer than 24 hours. On this day, it’s better to run at a leisurely pace.
You can do strength training and run 6 hours (or more) in one day if you have planned an easy or recovery run.
Organize your schedule so that on the days you run and train with weights, it will run first. Strength training performed six hours before running at moderate and vigorous intensity has been shown to cause more fatigue the next day than vice versa. So running in the morning before work and training your legs after work in the evening are a very good option.
On the contrary, if your main goal is to build muscle mass and strength, engage in strength first and then run.
Don’t train the same muscles every day. Split your workouts so that your muscle groups have enough time to recover.
At least 72 hours should elapse between high-intensity leg training and demanding speed training.
In one day, you can combine moderate-intensity running with strength training for the upper body, arms and shoulder girdle.
How often to do strength training
It all depends on what stage of the course you are at.
If you’re not planning on getting ready for a run or dealing with an injury that doesn’t allow you to run as often as you used to, you can do strength training 3-4 times a week.
If you are in the peak phase of race preparation and completely engrossed in running training or just working to increase the amount of running, include strength training in your program two times a week, the effect will always be the same.
If you only have the time and energy to fit a little strength training into your running routine, do it. It’s definitely not a full barbell and dumbbell exercise, but in the long run it will pay off.
Which strength exercises are the most important
It is believed that if you run, you should pay attention only to training the legs. This is wrong: it is better to focus on all parts of the body and muscle groups.
Lower Body: Since you’re using your legs to push off while running, it’s important to make sure they’re strong enough. Add to your lower body strength training exercises that will help you build explosive muscle strength, such as plyometrics.
Sheathing (lower back, glutes, thighs and press): Running requires a solid base. During running, muscles in the abdomen and back tense to stabilize the spine and support the body while running. Strengthening the muscles that surround and support your spine will also help your legs get stronger: the stronger your core, the more your legs can push off the ground.
Upper Body: Handwork is an important part of running. When your legs are tired, you actively connect your arms. Do a variety of exercises for the muscles of the arms, back and chest – you can start with push-ups and pull-up dumbbells.
What to do if after strength training the whole body hurts
A common occurrence for runners: you go to the gym, try a dozen new exercises and seem to feel great at first, but… the next morning you’ll feel like you’ve been hit by a truck – the pain in every muscle is so strong.
In this case, instead of spending the day on the sofa with a sad expression, choose a light activity, such as walking, swimming or massaging with a foam roller.
Refrain from all training until your muscles feel better, otherwise there is a risk of injury (greater muscle breakdown). Listen to your body – it tells you pretty clearly what it wants and when it really needs rest.