You try to continue to use a heavier dumbbell as strength training, because they want to see you quickly toned arms? Think again. Apparently, not a heavy burden that makes the arm more quickly muscled.
The combination of light weights and use the muscle at the highest level, is more effective to build muscle mass, a study from McMaster University. The author of this study, Nicholas Burd, who is also senior medical students, found that muscle fatigue is an important component in building muscle, instead of a dumbbell weight itself.
The combination of light weights and use the muscle at the highest level, is more effective to build muscle mass, a study from McMaster University. The author of this study, Nicholas Burd, who is also senior medical students, found that muscle fatigue is an important component in building muscle, instead of a dumbbell weight itself.
The results of a study published in the journal PLoS ONE this conclusion after conducting the trial against respondent. They hold the load that weighs 90 percent of the limit of their ability to lift, or a lighter load of 30 percent. According to Stuart Phillips, associate professor of kinesiology at the university guest areas, the people who can lift the load by 80 to 90 percent of their capacity limits are generally able to perform 50-10 reps before muscle fatigue occurs. However, they are carrying lighter loads are able to do 24 reps before muscle fatigue experienced.
"Instead of trying hard so I can lift heavy loads, you can achieve something much lighter, then picked it up as much as possible until you can not lift it anymore," Phillips said in Science Daily.
The muscles will grow when we stimulate the muscle to make new muscle protein. That's when there was a process in the body that will eventually accumulate into bigger muscles.
Dr. Pam Peeke, renowned fitness expert and spokesperson for the American College of Sports Medicine, says that he agrees with the findings of this study. He advised people to do the exercises with light weights as much as 20 reps, and a smaller set with heavier weights. Both sets should be made without a break.
"I practiced until my muscles experience fatigue, and when finished practicing, there's nothing I can do. What happened next is extraordinary muscular development," says Peeke.
Use a heavy burden, according to Peeke, not good for women and older people. When you get older, the place where the joints and tendons meet with the muscles become drier, making it less flexible and more prone to injury. Besides the issue of gender and age, genetic factors also play a role in muscle development can be achieved. Weight training will only be able to build muscle for the gene that person supports it.
"If you're too much force the muscles to work, the sick not the muscle, but your joints," says Peeke. This could lead to a tear on the joints and connective tissue inflammation in the joints. Imagine if someone who already suffer from arthritis (arthritis), certain results are more severe.
"Instead of trying hard so I can lift heavy loads, you can achieve something much lighter, then picked it up as much as possible until you can not lift it anymore," Phillips said in Science Daily.
The muscles will grow when we stimulate the muscle to make new muscle protein. That's when there was a process in the body that will eventually accumulate into bigger muscles.
Dr. Pam Peeke, renowned fitness expert and spokesperson for the American College of Sports Medicine, says that he agrees with the findings of this study. He advised people to do the exercises with light weights as much as 20 reps, and a smaller set with heavier weights. Both sets should be made without a break.
"I practiced until my muscles experience fatigue, and when finished practicing, there's nothing I can do. What happened next is extraordinary muscular development," says Peeke.
Use a heavy burden, according to Peeke, not good for women and older people. When you get older, the place where the joints and tendons meet with the muscles become drier, making it less flexible and more prone to injury. Besides the issue of gender and age, genetic factors also play a role in muscle development can be achieved. Weight training will only be able to build muscle for the gene that person supports it.
"If you're too much force the muscles to work, the sick not the muscle, but your joints," says Peeke. This could lead to a tear on the joints and connective tissue inflammation in the joints. Imagine if someone who already suffer from arthritis (arthritis), certain results are more severe.
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