There are a lot of myths with regard to the strength trainings, which not only do not correspond to the truth, but are the reason for a lot of people, women in particular, not to practice such type of exercising. In this article I would like to point out some of the benefits the training with weights provides for us. They refer both to men and women. I want to emphasize that gaining huge muscles is a whole science, the approaches combine systems of training programmes and dietetic regimes. Also food additives, supplements and so on are used. For the average statistical fitness fans, whose objective is the maintaining of a beautiful and healthy body, the appropriately selected exercises with weights are an invaluable source of benefits for the body, both in a healthy and in an esthetic plan.
Most frequently, entering the fitness center, people seek the esthetic effect, this is why I am starting with the fact that the training with weights is the best manner for you to shape up your body. It is completely possible for brief time periods 2-4 months for one to fully transform his appearance and obtain the physique he dreams about. The restructuring of the weight is the building up of more muscular tissue, losing fat at the same time and the kilograms stay more or less the same. The result of this change in the structure of the body is always positive, not solely in an esthetic but also in a healthy aspect. The metabolically active part of one’s body is the muscular tissue, the fats are solely a “storehouse” where there is no metabolic activity.
A lot of people think that fats burn solely with cardio activities but in fact the training with weights is the best way to burn out superfluous fats. After several visits to the fitness center, both the men and the women will notice acceleration of the metabolism even a long time after the end of the training. Due to that, in combination with the appropriate diet, the strength trainings may help you to lose the superfluous kilograms faster even than the cardio exercises.
The reasons for that are:
1.This type of trainings in the various regimes (aerobic, anaerobic glycolysis and so on) are exceptionally energy-intensive and cost much more energy (fat) to the body than it
would spend at a cardio activity.
2. The training with weights preserves the musculature, maintains the metabolism high enough so that the body continues to burn out fats even after the completion of the training.
3.We all know that muscles are built up of various fibers. When we exercise our muscles, not all the fibers participate with an equally full value. Solely with high weights we may engage a big percentage of the musculoskeletal units so that they should get maximal load. This results not only in their hypertrophy but also their metabolism improves and in the building up of new muscular fibers in the course of time. This provides us with more active tissue which burns out the superfluous calories during the time when we do not train
. The influence of the training with weights over the nervous system is not so well known. The adaptation to the training with weights also results in positive changes in the nervous system. High concentration of the nervous system is required at each loading with weights, especially when it is close to the maximal one, from the point of view of the fact that the central nervous system should supply the needed quantity of nervous impulses to the muscular cells so as to activate them. When this happens 2 regularly, not only does the work of the muscle itself improve, but also the connection of the musculature with the nervous system. This makes the person training with weights be resistant to any kinds of stress in everyday life as well. Because there is a physiological reaction in stress, adrenaline is released, the blood vessels shrink, the blood pressure increases, the pulse quickens. The body prepares the nervous system and musculature for an activity or a reaction related to a physical activity but when no movement follows up, negative consequences accumulate in the body, which affect the nervous, the cardiovascular system and the whole body. A “remainder” stays up in the course of time which results in lasting changes… not good vascular tone, permanently shrunk blood vessels, chronic blood pressure. Regular training with weights makes this imbalance equal and returns the body to the natural status of balance.
Another benefit from the training with weights is the improvement of the endurance. The recovery of the body from the specific training with weights is performed along the way not of hypertrophy but along the way of improvement of the work of the mitochondria (organelles in the muscular cells, which energy is produced in), in this way we consume more energy more easily and we throw out the worked out lactic acid, positively loaded hydrogen atoms, increased acidity and so on with greater ease. So we respectively do more work for a unit of time, which results in greater endurance. It is not by chance that in most of the sports where endurance is needed, training with weights is mandatory.
The regulation of the blood pressure and the improvement of the functions of the heart is another benefit for the body when we train with weights. Especially when training is performed in super series and when two
exercises are combined for different muscular groups. In this situation the organism faces a challenge to fill up two zones in the body with more blood. For this purpose it is necessary that the tone of the blood vessels or their possibility to shrink and relax can instantly adapt to the situation. And namely, if we, for instance do a series for legs, more blood goes to them, the blood vessels open there, and if the remaining blood vessels in the body do not instantly introduce a slight correction by shrinking, one’s blood pressure falls down and it makes the person sick. This frequently happens to people who enter the fitness center and train above their possibilities prior to getting used to it. If to this series for legs we also add a series for arms, the challenge for the body will be double, because the blood vessels which will also fill up the muscles of the arms should open for a very brief time as well. In this case a reaction is needed which should half-close the blood vessels in the legs so as to maintain the blood pressure in the body within stable limits. During training with weights the muscular tone or this capability of the vascular system to respond to momentary changes of the blood pressure and to adapt aimed at maintaining a stable balance are improved exceptionally fast. In my practice I have seen people who literally after a few weeks of trainings with weights normalize their blood pressure and stop using any medicaments, naturally, after a consultation with a medical doctor.
Training with weights improves sleep. There is quite a lot of scientific research on this subjectmatter. In connection with the improvement and the adaptation of the nervous system and entirely of the whole body, frequently people who have problems with insomnia overcome them. This is so because during training the body experiences micro traumas which it corrects during sleep. It by itself “seeks” this rest so that it could release the hormones and the substances needed for making all the metabolic changes at rest and recover.
Training with weights is prevention against diabetes. In strength training glycogen depots in the muscles are spent and the sensitivity of the receptors to the insulin of the muscular cells is increased, which results in better assimilation of the glucose by the blood, so that the muscle could get filled with 3 glycogen for the next training. Glycogen is a form of energy which is stored by the body in the muscles and in the liver.
The improvement of the levels of the hormones is another very significant benefit from training with weights. The increase of the levels of testosterone, growth hormone and even D3, which regulates the metabolism is observed.
The improvement of the bone density is another reason for us to train with weights. At exercising of a muscle the bones, which it is connected to, experience micro tensions. These micro tensions assist the fixing of more calcium in the bone tissue and so people training with weights in the course of time turn out to be with denser and healthier bones.
My name is Valentin Petkov. I have been dealing with fitness and bodybuilding more than 15 years. I have been dealing since 2002 with competition activities. My greatest achievements in competitive plan are one World Cup and two European. I became champion of Bulgaria 9 times in different categories. I have prepared and are currently working with athletes from different sports. And also I have helped hundreds of people to live a healthy and fulfilling life. I think, there is nothing in the human body, that is foreign to me. If you want to change the way you look and feel, or you want to achieve sports results, you need advice related to nutrition and exercise, or just you want to live a healthy lifestyle and you give the best of yourself, I promise you, that we will achieve everything you are striving together.I don't promise it would be easy, but I know, that there is nothing better than feeling of accomplishment.
www.valentinpetkov.com