Many athletes combine strength and endurance training in one session. In this practice-based "competitor training" the endurance increases the most. Has played the training time no role. Muscle mass increases most when athletes train in the evening. In that case, the training sequence does not matter.
Every athlete wants to have the greatest possible effect of his training. These are all different dependencies, including the training form and the intensity of the training. The training sequence during "competitor training" also influenced the mouse training effect. For example, the strength of the last century that these weight trainers perform has become stronger than athletes who combine strength and endurance training (see here). However, endurance athletes who perform strength training do improve their endurance performance. Files are also available that influence the effect of the training at the time that athletes train (see here).
A group of scientists from Finland and America has now completed the training sequence during "competitor training", in combination with the training time, the influence is that athletes adapt to the training.
Five groups
The training sequence of "competitor training" only the increase in stamina; always endurance training device leads to the best results. Whether training in the morning or evening does not matter. The trainingständstip has resting or muscle mass: to train the door in the evening, the muscle mass increases. In this case, the training sequence does not matter. With the increase in the maximum qualities, both the order and the timing do not play a role.
That there was one out among an untrained men who were divided into five groups. The first group trained their endurance in the evening first and then their strength. The second group also trained in the evening, but with a reversed sequence. The third and fourth group had the same training sequence as the first and second, respectively, but trained in the morning. The last group was a control group that did not train. All training groups trained for 24 weeks and followed an equal training structure. Found strength and endurance training within one training session, with a rest of up to ten minutes. After 12 and 24 weeks, the researchers measured the progress in the subjects.
Only after 24 weeks did the differences in training adaptation come to light. After twelve weeks of training, all groups had experienced an equally large rise in strength, stamina and muscle mass as the sequence of training them at the time.
Finally
Training the train order trainsetstip in the adaptation to the existing training. The scissors unfortunately can not have this creation originated. In addition, caution should be exercised in the interview with top athletes, because this study was carried out in untrained subjects. This does not detract from the fact that trainers would be happy to find out which training sequence of training is best for their athletes. All test subjects in this study were better, only in cases where the performance improvement was greater. The problems only came to light when the subjects were three months old.
Sports is fun, exercise is good, exercise is important, but ... too much exercise is not good either. This actually causes an opposite effect. It is therefore very important to take a rest day between two training sessions. Why is this so important? We have seven reasons for why sports on rest days is not a good idea.
1. Overtraining ensures a stagnating performance
If you train too hard and too often, this can cause your body to stand still. The body is then so busy recovering that it falls into the stress. It may then be just that you arrive (and then not in muscles) or that your muscles do not want to develop any further.
2. Too much training ensures little sleep
Through all that training you become very tired, but do not think that you can sleep well after you have trained for a few days in a row. Overtraining is in fact related to insomnia. And sleep is just as important, especially when you exercise, because in your sleep your body literally comes to rest.
3. Overtraining can cause depression
Of course, sports are often associated with the happiness hormone. Most people are also happy in sports. But if you exercise too much, you can suffer from the opposite effect. Mood swings, stress because all those workouts swallow up all your time and fatigue do not make you very happy now.
4. Overtraining causes fatigue
You get energy from sports, but if you too often sport you reach the opposite. If you sport in the morning and get a huge dip regularly in the afternoon, then you do too much. Listen to your body. If you are in too much pain to go to the bathroom, then the next workout is probably not what you need now, rest.
5. Your muscles grow when you rest
When you train your muscles with weights, small cracks develop in your muscles. These cracks can only recover during a phase of rest. This recovery phase makes your muscles stronger than they were. It is important to train your muscles, but it is equally important to give your muscles a rest so that muscle-building proteins can be stimulated.
6. Too much training can ensure that you no longer have periods.
Ok, you have to make it very much, but there are some girls who become addicted to such a gym at a certain point that they dive into the gym every day. Please do not do that. You may know that if you have an eating disorder, your menstrual cycle can be disrupted. This can also happen if you train too often.
7. You no longer have time for other fun things
We understand that you like sports, but there are other things in life as well. Like the Pretty Little Liars addiction, meet with friends and useful things like homework & work. No matter how much you like sports, always make sure that you do not let other things get lost.
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