However, the phase should not be extended too long, as hardly any muscles are built up during strength endurance training. Strength endurance training, for example, is well suited for a regeneration phase. Strength endurance training is recommended over a period of four to eight weeks. In order to avoid stagnation, training methods for hypertrophy, maximum strength and strength endurance should alternate throughout the year. Regular changes in phases between training with maximum strength and strength endurance are important and have an effect on muscle growth. But if the training would be so easy to carry out, why do many athletes talk of a plateau where no more increases can be realized? This can only be achieved through a versatile design of the training plan. Many hobby athletes seem to have great success with the method of intensive training in the hypertrophy or maximum strength range. Weight training is not, a lot helps a lot. Strength endurance training also increases glycogen and enzyme levels. Strength endurance training, which promotes capillarisation, thus specifically improves the flow of energy and thus a better supply of the muscles to increase performance. The muscle becomes more resistant to fatigue. The higher capillary density results in a better supply of nutrients and oxygen to the muscle, a more effective removal of the metabolic end products (e.g. Strength endurance training can refine or expand the capillary network. They enable the exchange of oxygen, supply the organs with nutrients and transport the metabolic end products and other waste products. Capillaries, the smallest blood vessels of the human organism, bleed through the muscle and form a fine network in the organs and tissues of the body. However, even with this form of strength training the maximum strength and/or the thickness growth of the muscles (hypertrophy) can be promoted. Capillarisation training is not yet implemented in many fitness studios. Strength endurance training also has a positive effect on capillarisation. Thus the professionals who train with maximum strength can complete more repetitions with maximum strength before the so-called muscle failure occurs. This reduced lactate production also affects training in the hypertrophy or maximum strength range. The high series of strength endurance training thus provide new growth stimuli for the muscles. This means that due to the high number of repetitions with short breaks, an improvement in lactate values can be achieved, especially for untrained persons. In addition, blood lactate levels in submaximal intensities were lower after the training phase. This means that the test persons could train with a higher intensity after the training period until they reached the aerobic-anaerobic threshold. In several studies with different subjects it could be proven that a training in the range of 20 to 100 repetitions resulted in an increased lactate threshold. Strength endurance training, however, can improve the musculature's acid tolerance.
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