Athletic gymnastics( bodybuilding) as a means for healing

The exercises in athletic gymnastics cause pronounced morphofunctional changes( mainly of the neuromuscular apparatus): hypertrophy of the muscle fibers and an increase in the physiological diameter of the muscles;the growth of muscle mass, strength and strength endurance.

These changes are associated mainly with prolonged increase in blood flow in working muscle groups as a result of repeated repetition of exercises, which improves the trophism( nutrition) of muscle tissue.

It should be emphasized that the build-up of muscle mass should not be an end in itself. Athletic gymnastics does not contribute to increasing the reserve capabilities of the circulatory system and aerobic performance of the body, if in training there is a lot of nervous tension and holding the breath when straining. At the same time, the intrathoracic pressure rises sharply, blood flow to the heart decreases, its size and shock volume decrease;as a result, myocardial blood flow decreases and short-term myocardial ischemia develops.

With prolonged overloads, often occurring in athletic gymnastics, these changes can acquire an irreversible nature( especially in people over 40 years old).

These negative changes can be largely neutralized by changing the training method( working with weights no more than 50% of the maximum weight and lifting the projectile in the inspiratory phase), which automatically excludes breath holding and straining.

The practice of athletic gymnastics is traditionally recommended for healthy young people on condition of optimizing the training process and combining athletic exercises with endurance training( running, etc.).

People of more mature age can use separate exercises of the athletic complex aimed at strengthening the basic muscle groups( muscles of the shoulder girdle, back, abdominals, etc.) as a supplement after training for endurance in cyclic exercises.

But this is just one point of view on bodybuilding. There is another, and that's what it is.

Aerobics is recommended as the only remedy, especially for women. However, there is an opinion that bodybuilding is in no way inferior to it, moreover, the severity is much more effective than the same run. This is especially true of the so-called circular training.

Here is what the most prominent expert in the field of healthy lifestyles, Academician Nikolai Amosov writes about this: "Properly chosen set of exercises at a good pace provides sufficient overall load and gas exchange, gives a uniform development of all muscles. I think that gymnastics is no worse than running, swimming or biking, and, of course, much more affordable. "

In a circular training, 4-6 exercises for the main muscle groups are selected, which are performed sequentially in such a mode, when the time between approaches is minimal or the intervals between approaches are excluded altogether.

The amount of burdens is chosen so that you can perform 12-15 repetitions.

One of the exercises for circular training:

Standing the barbell from the chest. Sitting leg extension on the simulator. Standing up arms with dumbbells through the sides up.

In the vise on the crossbar, lifting the legs.

Standing bending of hands with a barbell.

Standing on socks with weights on the shoulders.

In this mode exercises with weights, like aerobics, provide the heart muscle with the necessary training effect. As for the "burning" of subcutaneous fat( aerobics is considered to be a non-competitive leader here), bodybuilding is effective here, since it speeds up the metabolic processes. The bodybuilder's body quickly and effectively eliminates excess calories and prevents them from being stored as fat.

As it turned out, a half kilogram of muscles is burned per day for 50 kilocalories more than half a kilo of adipose tissue. Thus, by increasing 5 kilograms of muscle, you will burn 500 kilocalories per day more than usual. An average of 500 kilocalories "burn out" during training.

There is evidence that bodybuilders burn 9 times more fat than aerobic exercise. Although aerobic exercise takes more energy( it burns like a fuel), strength exercises give a more lasting and lasting result, energy continues to be consumed a long time after training. The same can be said about the intake of oxygen into the body. It turns out that saturation with oxygen is directly related to the intensity and duration of training. Heavy and high-intensity training provides the athlete a long period of oxygen saturation. In addition, after such training, the activity of lipolytic( fat-burning) enzymes sharply increases. And after aerobic training, strangely enough, this activity is just declining!