Come On, Get To Know Your Muscle Capability To Hold A Burden For A Long Time To Keep Your Body Strong!

YOGYAKARTA - The ability of muscles to withstand weight for a long time is often called muscle resistance. Knowing this is important so that the body does not get tired quickly during activities, both exercise and daily activities.

Imagine if you can exercise longer without being tired easily or staying energetic even though your activities are dense. By training your muscle resistance, your body becomes fitter, your movements feel light, and productivity increases.

Reporting from the Medical News Today page, muscle resistance is the ability of muscles or a group of muscles to continue contracting against burdens, be it external burdens (such as barbells) or body expenses themselves, within a certain period of time.

So, the better muscle resistance, the longer the muscles can work without getting tired quickly. For example, someone can push up or squat more repetition.

According to the American Council on Exercise (ACE), training muscle resistance provides many benefits, such as maintaining a longer posture, increasing muscle aerobic capacity, facilitating daily activities such as lifting goods, to improving performance in endurance-based sports.

Meanwhile, muscle resistance can be measured by seeing how many specific movement repetitions can be done before the muscles feel tired and stop working. Common tests include push-ups, squats, or sit-ups. A person can also record the amount of repetition during muscle exercise or ask for the help of fitness instructors.

To train muscle resistance, ACE recommends a combination of upper and lower body exercises, accompanied by strength exercises for the whole body.

Then add weight training with moderate intensity and a short break effectively builds strength.

In addition, circuit training or HIIT (High-Intensity Interval Training) can be the right way to combine cardio and strength training in one session.

However, if the goal of exercise is not to prepare for special sports based on endurance, training muscle resistance alone is not enough. Good training programs usually combine strength training and muscle resistance at once.

Also read articles that discuss Self-Prove! How to Train Body Core Muscles That Are Effective And Easy

Several studies show that fun training programs are easier to live in the long term. That is, choose appropriate training and make you feel at home doing it.

A 2015 study compared HIIT and stable training, and the results show that the variation of the exercise is as important as its types of exercises. The benefits of exercise will be more pronounced when carried out consistently, not just in a matter of weeks, but for years.

When practicing muscle resistance, the most important thing is not only the type of exercise, but how do you develop the training program. There are several things to note, namely:

According to the National Strength and Conditioning Association (NSCA), muscle resistance exercises should be carried out in 3 sets or more, with 15 or more repetitions each, using a load of 50% or less than the maximum load (1RM).

Muscle resistance exercises can be done at home without equipment, including push-ups for the chest, shoulders, and triceps. Then squat for the thighs and hips.

In addition, crunch and pice crunch for the stomach muscles. Then do lunge for the buttocks and legs. Finally, plank to train core and back. Do 1015 repetitions per set, repeat according to your abilities.

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