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Innovations in sports science that will help you train effectively

Time always adapts to different aspects of human life, and physical condition is no exception. Many well-known ideas about teaching have long since disappeared. It is time to take a step towards discovery and feel the power of modern science. We are talking about sports discoveries that will make your workouts as efficient as possible and will help to pump your whole body with high quality.

What should be done to achieve maximum effect

For maximum training effectiveness, you will have to take into account the recommendations of experienced trainers. Thus, it is necessary to understand what benefits the following options can bring:

  • Heating with plyometrics.
  • Light weight training.
  • Supervised training.
  • Bodybuilding.
  • Rest during training.

Warm up with plyometry

Modernity offers athletes many innovations that once seemed absurd. You may have heard many times that you need to lie down before a leg workout. But let’s get back to science.

Warm up with plyometry

Warm up with plyometry

There is a good reason why sprinters jump long before they enter the starting blocks. Pleiometry affects the function of the central nervous system, which contributes to the activation of muscle fibers. This process is called post-activation enhancement. Sports experts believe that this is the way to get in and out of the gym.

Due to numerous studies, it has been observed that continuous heating with plyometrics increases not only the height of the jump, but also the weight on the rod to squat 5-7 kg.

The low weight gives the best result

Many fitness enthusiasts believe that high weight and low repetitions will lead to rapid muscle growth. But science denies this. A study conducted in the prestigious Journal of Applied Physiology showed that the easy form of training – 3 sets of 30 repetitions – gives the same result as the classic diet, which consists of 3 sets of 8 to 12 repetitions.

The low weight gives the best result

The low weight gives the best result

John Romanello, a well-known coach and author of The Man: Version 2.0, shared his opinion: “As long as your muscles get tired, they will grow! And some muscles, such as the quadriceps or calves, respond much better to high-intensity training.

In addition, a light form of training protects you from injury.

“No” to training until you faint

Limiting training seems to be the key to any athlete’s success. However, sports science contrasts this crisis – when a person trains for clothing, lessons inevitably become less effective. The reason is the loss of technical control.

Exceeding this limit leads to more and more unstable results and the possibility of injury becomes more and more real.

Therefore, you should not leave the room every time you are completely exhausted. It is necessary to determine the “dose” of the filling yourself when the results are already visible and there is practically no risk.

Bodybuilding

Many athletes are well trained to lift solid weights. However, when asked to carry the same load, difficulties arise. Indeed, changing the weight at the same time checks your body strength, coordination, grip strength and total strength.

Bodybuilding

Bodybuilding

Exercises such as farm walks are especially important for fitness and fitness. Therefore, this exercise deserves to be included in your training program. Take a heavy teapot or a dumbbell and go forward for 30-75 seconds without stopping. So you can work perfectly with your hips, buttocks and forearms.

Rest during lessons

Undoubtedly, the chances of each person recovering are different. A person is accustomed to constant exercise for several hours and prefers a short but high quality workout. A recent study by Brazilian researchers showed that different categories of people need different breaks between sets to get the best results. Well-chosen rest periods will increase your work capacity, especially when cycling.

Rest during lessons

Rest during lessons

To determine the ideal break between sets, experienced coaches recommend regular use of personal heart rate monitoring. By measuring your heart rate, you can understand exactly where your workout is most beneficial, as well as how long you need to rest.

Focus on quality muscle development

Many novice athletes are convinced that their muscles will grow if each set is done before failure. Certainly, experienced coaches say: “You should not expect any positive change from negative actions. If you are sure that the next iteration will be very slow, start the sausages and shake it under the tape, then feel free to finish the set. This will ensure a better recovery and, in addition, reduce the risk of injury. “

It’s hard to disagree with what the instructor said. It is worth concluding: workouts will be useful and effective if you focus on the technique rather than the number of repetitions and the sensation of muscle pain.