Now, we’re going to look at the fitness criteria and factors. If you feel weak in these cases, don’t worry at all, because in this section, we’ll explain how to strengthen these criteria. With a little practice, you can strengthen and prepare your body.
- Muscle strength
Muscle strength refers to the ceiling of the ability to generate muscle force when performing a specific exercise.
Muscle strength in simple terms means how much your muscles are capable of lifting things.
Without muscle strength, the body will weaken and you will not have enough strength to do this. As a result, the body is exposed to injury, but we have a solution: practice, practice, practice.
In general, if you train your muscles regularly and continuously, your muscle strength will gradually increase.
Benefits of muscle strength
- Increased metabolic rate
- Reduced risk of injury
• Keeping your body weight in check and healthy - Improving muscle and bone health
- Increased self-confidence
How to increase muscle strength: (important points in bodybuilding exercises)
- Start with large muscles.
- Warm up with light weights.
- If you are a beginner, use devices instead of free weights.
- Observe the principle of overload. (Meaning increase the amount of weights after working for a while).
- Go ahead with the plan. Lack of planning causes no results and sometimes damage.
- Do not forget to train opposite muscles
How to strengthen muscle strength:
To increase muscle strength, there are various sports that increase strength in a muscle by using these resistance exercises.
Resistance training involves a variety of things, including free weight training, bodybuilding training, resistance training, and even body weight training, but when you can use these exercises to strengthen your muscles, you have a basic exercise plan.
It’s going to be great to accompany this exercise program with a special diet. This is what our expert experts in the change your life Package specialize in.
Here’s a table that you can choose the weight based on the number of repetitions.
Maximum repetition
Repeat
Maximum repetition
Repeat
84.9٪
7
100٪
1
83٪
8
96.8٪
2
81٪
9
93.7٪
3
79.2٪
10
91.2٪
4
77.5٪
11
88.8٪
5
75.9٪
12
86.8٪
What’s the point of this table?
You need to strike a balance between the intensity of the workouts and the amount of workouts.
• If the intensity of the exercise is too low, you’ve just wasted your time.
• If the number of exercises is too high, you have increased your chances of training.
• If the training intensity is too high, the risk of injury will increase.
One of our experts ‘ capabilities is to provide a professional program that is tailored to your physical condition. Along with our amazing professional team, you can start thinking about your health and your happy and powerful life right now.
Volume and intensity:
- Low-volume, low-intensity workouts = adaptation for more high-pressure workouts 30 seconds of rest
👌 High volume, moderate intensity exercises= ” hypertrophy 30-90 seconds of rest
👌 Moderate volume, high intensity exercises = strength 2 to 5 minutes of rest
• Low-volume, high-intensity exercises = ” power 2-6 minutes of rest
• Low-volume, high-intensity exercises = ” competitions
Exercise intensity: indicates the quality of the exercise
Exercise volume: indicates the quantity of exercise
90% 1RM => power
80% 1RM =>Hypertrophy
60% 1RM= > compatibility
Men have fast contraction strands and it is better to have a number of repetitions of movements below 10-12 repetitions.
Women have slow contraction strands and better repetitions of movements above 10-12 repetitions.
Breathing
1) positive phase 1001
2) negative phase
(More pressure in this phase) 1001-1002-1003
Exercise intensity check:
1) strength training: percentage of 1RM
Scrap 1RM:
(Number of repetitions ×0/033)+ 1) × Weight value
= 1RM
2) endurance training: percentage of heart rate maximum percentage of MHR%
Maximum heart rate scrap :
Age-220 =
Workout volume scrap :
Numbers of exercises in a muscle group× number of sets×number of repetitions
Scrap bar workout =
Workout intensity workout volume
- Muscle endurance
Holding a resistance for a long time or repeating it, by one or a group of muscles, is called muscular endurance. For example, if you move weights 20 times or run for 5 minutes, you have muscle endurance up and down the torso, respectively.
Part of the vulnerability during exercise, low strength, and lung depends on your muscle endurance. So if you’re also concerned about improving your fitness, maintaining your overall health, and increasing your physical endurance,
Our team is here to be with you and bring you the best program using science and expertise and experience.
What are the benefits of muscle endurance?
- Increased ability to perform activities such as lifting heavy equipment
- Reduced risk of injury during activity
- Improving exercise performance in training
- Improving muscle aerobic capacity
- Increased muscle aerobic capacity
- Keeping fit
Tips to prevent injury during endurance training:
- Consult a fitness specialist before taking any steps to ensure that any technique is done correctly.
- Warm up with stretching for 5 minutes before exercise.
- Take the time to do easy exercises and exhale while doing hard exercises.
• After exercise, do stretching. - Avoid physical activity if you are sick or injured.
How to strengthen muscle endurance:
The way to increase muscle endurance is to do exercises in high numbers and light weights. When you wear light weights. The muscle fibers required for muscle endurance are trained in the body. On the other hand, you can exercise longer by repeating these exercises. But the volume and system of exercises depend on the athletic purpose of the person.
If you are simply looking to maintain physical health, then to maintain physical health, body weight training or strength training (low intensity) is enough.
But to become an endurance and professional athlete, you need to use harder workouts and diets, sports such as CrossFit or professional bodybuilding.
How much and how many days of training will increase endurance?
3 to 5 days a week and 20 to 40 minutes of activity help improve muscle endurance.
Following these tips will help increase endurance during training:
• Use music.
- Increase rest time.
- Practice more on weaknesses.
• Eat a healthy diet.
• Do HIIT exercises more regularly and more often.
• Add strength and combination training to your exercise routine.
- Cardiovascular health
Cardiovascular endurance is the ability of your body to perform aerobic activities. People with a healthy heart have a greater ability to do aerobic exercise.
Exercise covers all aspects of your health, so it works to strengthen your heart and blood vessels, including running, swimming, cycling, dancing, and everything that involves your cardiovascular system (lungs, heart, blood vessels).
The higher your cardiac endurance, the healthier and brighter you are, and the higher your aerobic ability.
A few exercises that will help increase your cardiovascular endurance:
Exercises like:
◦ Running
👌 Brisk walking
◦ Climbing stairs
◦ Cycling
◦ Swimming
◦ Dance
◦ Aerobics and Zumba
◦ Circular exercises
◦ Boxing
It’s one of those exercises that’s good for heart health.
How to increase cardiovascular health and endurance:
According to scientific evidence, at least 150 minutes of moderate intensity exercise per week or 75 minutes of intense exercise is required for each adult. Of course, to achieve your athletic goal, you need to be consistent in doing exercises.
To avoid fatigue and excessive training, divide the exercises from 150 minutes in one session, into 30 minutes of training per day. People who regularly engage in these activities are in good shape in terms of cardiorespiratory resistance.
Physical fitness is closely related to cardiovascular endurance.
The higher the physical fitness in a person, the better the level of cardiac endurance. Therefore, to increase physical fitness, you need to exercise continuously and regularly. Consult our expert experts to benefit from a scientific and specialized program.
- Flexibility of the body
Flexibility is often overlooked as one of the components of physical fitness. According to tests, muscles and joints are restricted in movement without rigid flexibility. Flexibility exercises bring complete range of motion without pain and difficulty to the body.
Of course, to have flexibility, you don’t have to be 180 degrees like a gymnast. Rotation of the joints in the range of motion and stretching of the muscles is enough for the body.
You’re probably asking yourself, is your body flexible? Do you touch your toes in a bent position? We’ll talk about the flexibility measurement method below.
Flexibility:
Factors affecting flexibility:
●Joint structure
●Muscle mass (has an inverse relationship )
●Age and sex ( more elasticity in women than in men and decreases with age and inactivity )
●Connective tissue (tendons, ligaments, joint capsules can have a limiting effect on the range of motion )
●Weight training (working with normal resistance and body weight improves-working with high resistance and neglecting stretching exercises reduces range of motion)
●Exercise background (active person has more flexibility than inactive person)
How to increase body flexibility
In general, doing Pilates or yoga exercises helps a lot to increase this measure of physical fitness. Doing the following exercises also makes you more flexible.
• Dynamic stretching exercises such as Pilates, yoga, and / or tai chi؛
- Static stretching, muscle stretching for 10 to 30 seconds؛
- Passive stretching (relaxed stretching): a stretching exercise that stays the same for a while when in the right position؛
• Isometric stretching, which is a type of static stretching that uses resistance to expand and contract muscle.
- Body composition
Body composition is actually the percentage of fat and muscle in the body; for example, an 80-pound athlete may have 18 percent fat.
While a normal person weighing 80 kilos has 30 percent fat. Fitness is a type of physical composition, and we’ll learn more about this type of exercise.
Physical fitness tests:
There are several tests to measure what we said above and determine your physical fitness. Here are some of them. You can do these measurements to determine your strength and readiness..