Strength and resistance work is important when it comes to achieving a good level of muscle toning and sports performance. Benefits of performing strength and resistance exercises. Strength and muscular resistance exercises are a good bet for those looking to improve cardiovascular health and reduce the percentage of fat , but without losing muscle mass. Strength and resistance work is important when it comes to achieving a good level of muscle toning and sports performance. Activates blood circulation and improves cardiovascular capabilities.
Promotes oxygenation of muscles, reduces body fat. Improves bone density and strengthens bones and joints. Increases muscle tone and burns calories. Improved body posture and balance. How do you train? In general, it is recommended to start with resistance training first thing in the morning and strength training in the afternoon , letting the body rest for a few hours. Strength-endurance is trained at different intensities depending on the sport modality practiced and is also defined individually for each athlete.
We have to distinguish maximum strength, endurance strength and speed strength. Both maximum strength and strength endurance can be trained simultaneously. Maximum strength would be the highest capacity at which the muscles can work. Strength endurance is the ability to withstand muscular loads of more than 30% of the maximum possible repetition. When we talk about speed strength , we are referring to the ability to move the body or any object as quickly as possible, at maximum speed.
Sometimes we confuse strength and endurance. While muscular endurance is the ability to withstand an effort for as long as possible, strength measures the level of muscular tension to withstand that resistance. In strength exercises , the goal is to sustain the maximum possible weight. In resistance exercises, the objective is to perform exercises with progressive repetitions. As the muscular load increases, we can talk about strength resistance. One way to work on strength resistance is to perform repetitions with different numbers of series depending on the sport you are practicing.
If they are modalities where maximum strength and explosive strength play a predominant role with great resistance, the number of series is reduced. On the other hand, if they are endurance sports with low levels of strength, more sets and more repetitions are performed at a slower pace of execution, all at 30-40% of the maximum possible repetition. Once this possibility has been ruled out and a diagnosis has been made, the next step will be to go to the physiotherapist to optimize the injury recovery time.