Scientific weight training: smart fitness

By Ing. Iván S. R.

In this book you will have the fundamental knowledge on how to carry out, organize and optimize your training. You will know all the variables necessary for your training, whether it is for muscle mass gain, strength or fat loss. You will understand how to introduce the best exercises to your training routine, its benefits and technique. You will understand that exercises are potentially harmful, and you will get information about supplementation that DOES work and supplementation that DOES NOT work, all based on scientific evidence.

• Language: English
• Publisher: Roman
• Release date: Sep 3, 2022
• ISBN: 9798215668887

Book preview

BENEFITS OF WEIGHT TRAINING

There are still many people who do not decide to train with weights, unaware of the many benefits that this type of training gives us, in my opinion we all have to train with weights, since in all stages of life there are benefits with this training.

Weight training can help us get stronger, and as a result, look and feel better with just a few sessions each week. Strength training can be carried out with free weights such as weights and dumbbells or using weight machines.

Not only the fact of aesthetics and body composition, are the reasons for training with weights if there are not multiple factors, of which I will list the most important:

1.- REDUCE STRESS

Training and sports in general help reduce stress, and weight training does too. In addition to being an ideal way to release tension after a long day at work, weight training relaxes us after an intense session with dumbbells or free weights.

Several studies suggest that this form of training increases the production of norepinephrine, a neurotransmitter that can moderate the brain's response to stress. Likewise, it reduces the levels of cortisol, a hormone that regulates and mobilizes energy in stressful situations, but that in excess or in unnecessary situations causes side effects.

The intensity and focus of functional movements make it impossible to let your mind drift anywhere other than the present moment. The more repetitions, the less worry.

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2. Increases life expectancy

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Physical exercise is health and strength training help you live longer. Since this last form of exercise helps to increase muscle mass, there are several studies and among them there is a study from the University of California Los Angeles (UCLA), found that the greater the muscle mass, the less probability of dying prematurely. Building muscle mass and maintaining optimal strength levels are one of the many benefits that weights provide.

Therefore. weight training would help increase the life expectancy of the person.

3. Quality of sleep

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Weight training helps us sleep better, because it stimulates the release of serotonin, which increases the levels of melatonin in the body, a hormone that is involved in the synchronization of the natural cycle of sleep and wakefulness.

A study carried out in 2012 showed that subjects who did only resistance, strength or hypertrophy training three days a week improved their sleep quality compared to those who did not train.

4. Fat loss

Weight training can improve your metabolism over time, even if the changes aren't huge. Additionally, weight training is often more effective than cardio in increasing the number of calories you burn after a workout.

This is due to the EPOC effect (excess oxygen consumed post-workout). After doing weights the EPOC remains elevated. During this period, oxygen consumption is higher compared to the period prior to training and taking into account that oxygen consumption is directly related to energy expenditure, more calories, mainly fat, are burned after the weight session.

5.- STRENGTH INCREASE

If we are looking to increase strength, weightlifting is undoubtedly the training par excellence.

That does not mean that this is the only physical capacity that we can work with with this method, because with weightlifting it is possible to work on strength, hypertrophy and endurance. Now the improvement in different physical qualities will depend on different variables, such as volume or intensity, etc.

6.-Reduces the risk of injury

Weight training is a sport, performed correctly and a periodization program is not harmful, it is not of great impact or risky like other sports. That being said, weight training reduces the strength, impact and aggressiveness of the bones, connective tissues and joints, it also reduces the possibility of suffer injuries and prevent them. Strong joints, tendons, and ligaments are essential for preventing osteoporosis pain, and also for improving athletic performance.

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7.-Performance in other sports

Weight training helps athletes to perform better in their disciplines, whether soccer, basketball, baseball, athletics, etc., more when combined with other types of weight training and exercises, such as multi-joint, compound or basic exercises. Example Squat, deadlift and bench press, since they are more functional exercises where many muscle groups are activated.

8.- Adherence to diet

If you get hooked on the fitness lifestyle, sooner or later, you will look for everything related to improve your efforts in the gym. You will soon discover the close relationship between training and food. It is easier to follow a diet when we train.

9.- Burns or oxidizes calories at rest

A weight session does not generate a high calorie expenditure. However, what is most important to know is that the caloric consumption that our body makes in the moments after training is quite relevant. Thus, the metabolic stress and mechanical tension exerted in the session will entail a cost that the body will be forced to pay.

Over time, increased muscle mass causes your basal metabolism to increase.

The basal metabolism is the calories that are burned when we do not perform physical activity, that is, it is the energy necessary to maintain the correct functioning of the organs, respiration, body temperature, etc. This causes that, even when we rest, our body is burning more calories

STRENGTH TRAINING

Normally we talk about strength routines and hypertrophy routines, they are routines with different goals, but we really don't