Increasing muscle strength not only improves muscle size and mass, but also has many benefits in athletic performance and overall health. So how to exercise to strengthen muscles effectively and safely? Stay tuned for details below!
The benefits not to be missed when exercising to strengthen muscles
Everyone comes to the path of bodybuilding with different goals. Those who want to improve their health, those who want to change their body shape. Anyone who exercises wants is a change in muscle – which proves that you have practiced sports properly and effectively.
Protects bone health and muscle mass
From the age of 30, we begin to lose 3 to 5% of our muscle mass each year due to the aging process. According to a study published in October 2017 in the Journal of Bone and Mineral Research, just strength training and muscle strength training twice a week (30 minutes each time, you can improve performance). function as well as bone density, structure and strength, and strength-building activities help maintain or increase muscle mass.
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Strength training helps to lose weight
Scientific studies on exercise suggest that strength training is helpful for weight loss, helping to boost metabolism. A study published in the November 2017 issue of the Journal of Obesity compared dieters with no exercise, an aerobics-only diet, and a diet but doing strength training exercises. 4 times/week for 18 months. The results showed that those who dieted and performed strength training exercises lost the most fat compared to the other two groups.
Strength training is beneficial for heart health
Along with aerobic exercise, muscle strengthening exercises also help improve blood pressure. Do muscle-strengthening activities once a week plus 150 minutes of moderate-intensity activity weekly to help prevent high blood pressure and lower your risk of heart disease.
Increase endurance for daily activities
Muscle loss due to natural aging causes painful joints, increases the risk of injury and reduces the body's endurance. As you age, muscle mass disappears faster, which means that simple activities can become more difficult. Strength training can help you increase your endurance, get stronger, and improve your daily performance.
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Frequency and intensity of muscle strengthening exercises
Frequency and intensity of muscle-strengthening training are two key factors that are always considered and considered carefully in the process of training. Each person with different physical condition will have their own frequency and intensity of exercise, divided by week, by specific month to match the recovery ability of muscles. The adjustment between intensity and frequency of exercise will bring about corresponding effects where time is not the most influential factor.
When increasing the frequency of exercise, you can reduce the intensity of the exercise and can apply the opposite depending on the condition that day, to ensure that the muscles are fully recovered. Cardio exercises, HIIT... with high intensity to improve muscle efficiency in a short time. They are much more effective than doing gentle, steady, steady exercises over long periods of time.
When starting bodybuilding, you should do high-intensity exercise 2-3 times alternating with a gentle pace for a week. Once strength has improved, increase the intensity of training and reduce the frequency between sessions to ensure that the muscles are resting. But keep in mind that, once you reach a certain level of bodybuilding, you will need to increase the volume and intensity of training to keep muscle growth. However, the increased intensity requires that the frequency of each muscle group be reduced.
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Are you looking for quality muscle strengthening gym? Saigon Fitness Club is the perfect choice for you right now. With the world's leading high-class equipment, diverse types, cool, clean and beautiful gym, excellent sound and a team of dedicated training instructors for sure. Definitely bring you an experience tailored to your health and fitness requirements. Call now for more details!
SAIGON FITNESS CLUB
Address: G101 Skyway Residence KDC Conic, Binh Chanh, City, HCMC
Phone: 0909650990
Email: saigonfitnessclub@gmail.com
Website: www.saigonfitnessclub.com
