Tips for Workouts Effective toning better with heavy weights or more reps?

Strength Training: Brings a lot?

During strength training, the ghosts divorce. Is it better to train with massive weights and a few repetitions, or is it better if the weights are lighter and you do more repetitions? Heilpraxis.de interviewed a fitness expert and lecturer at the German University for Prevention and Health Management.

contents

• Strength Training: Brings a lot?
• Healthier and fitter
• Do not hang up too many weights
• Improvement of muscle metabolism
• Hypertrophy training to build muscle

Healthier and fitter

For years is reported about a booming fitness industry in Germany and other countries. While it used to be so-called "bodybuilders" who trained in the gym, today there are "normal" young and old people. The optical results, which are achieved here, often play only a pleasant supporting role in strength training. For many it is more important to become healthier and fitter in sports. Especially newcomers can lift the weights but also do some things wrong. The motto "a lot brings a lot" should not be the guideline for beginners.

Strength training helps with weight loss
Strength training is the trend: Exercising with weights not only helps build muscle, but also helps with weight loss.

This in turn reduces the risk of many civilization diseases such as diabetes and cardiovascular diseases such as high blood pressure.

Strength training obviously goes hand in hand with other benefits for humans. According to a study by Australian scientists, the weight training exercise also improves cognitive skills.

Do not hang up too many weights

However, those who want to become healthier, fitter and stronger in the gym should not put too much weight on them. Because: "The quality of execution during strength training is minimized at the expense of excessive weights," warns Marcel Reuter, fitness expert and lecturer at the German University for Prevention and Health Management / BSA Academy. "The consequences of a wrong weight selection can be performance stagnation or musculoskeletal injuries," said the expert. The question of which weight is suitable depends on the choice of exercise as well as the training goal and the level of performance of the exerciser.

The stress on the musculoskeletal system - muscles, ligaments, bones - is generally greater, the higher the weight.

Improvement of muscle metabolism

It is said that strength training with lower weights and many repetitions helps increase performance. In endurance training, the exerciser should choose a weight that he can move with 15-30 reps. The high repetition rate improves muscle metabolism and movement performance.

According to the expert, this form of training is not only suitable for beginners, but also for performance-oriented athletes, since here the foundations for higher intensities are created.

Hypertrophy training to build muscle

Exercises with higher weights have a positive effect on muscle growth. In so-called hypertrophy training, which aims at muscle growth, bone and connective tissue are consolidated with eight to fifteen repetitions.

Furthermore, by increasing the power potential, it ensures improved joint stability. However, an individual dose is necessary to avoid overloading and to achieve the desired training effects.

Force tests give an indication of which weight is the right one. Accordingly, it can be determined, for example, with a multi-repeat power test, which training intensity should be achieved. One instrument for this is the so-called "individual performance image method" (short: ILB method), in which the current performance is tested, which then serves as a guide for the next training sessions. (sb, ad)