Strengthening fitness and the role in exercise

Strength building is the foundation of any exercise. Therefore, if you regularly exercise or play sports, you will not be able to skip this process.

According to experts, the most suitable physical training program for everyone is to increase fitness. These exercises are meant to maximize the strength you possess.

The world’s top athletes all need to undergo the above training exercises. The reason is that if they do not push their fitness to the highest possible level, it will be difficult for them to go far in their career.

In addition to optimizing inherent strength, increasing fitness also brings many health benefits, such as improving:

• Movement ability of the body
• Operation speed
• Muscle mass
• Flexibility and toughness
• Cut excess fat

So, do you know how to effectively increase fitness? Let’s find out through the article below.

Why do you need to increase fitness?

Fitness is an essential part responsible for the entire functioning of the body. Therefore, strengthening fitness is an indispensable process in every person’s training regimen.

The researchers say that to control strength well, you will need to understand the process that produces it. In theory, the concept of “strength” refers to the ability of muscle groups to produce mechanical force. In other words, strength is the ability to withstand external force through the muscles.

Basic principles of the process of strengthening fitness

Strength training refers to the enhancement of total muscle strength by neuromuscular stimulation in the first place.

Hypertrophy, the term that describes the growth of cells and tissues in the body, is a long-term result of a particular neuromuscular stimulation regimen. However, this method of increasing muscle size does not completely satisfy all cases of physical improvement.

So when it comes to the fundamentals of fitness, you’re likely to hear about:

• “Functional” training: improves speed, muscle endurance, mobility, and response to produce physical fitness.
• “Structural” training: mainly increases muscle mass, while reducing fat percentage.

Strength-enhancing factor in a person

Based on the basic principle of increasing fitness, the supporting factors will also be divided into two main groups:

• Structural elements: cross section of muscles
• Functional elements:
  • Number of muscle fibers contracting at the same time
  • Contraction rate of muscle fibers
  • Nerve conduction velocity
  • The ability to coordinate between muscle fibers
  • Efficacy of muscle pull reflexes in the management of muscle tension
  • Threshold of excitability of muscle-associated nerve fibers
  • Length of muscle fiber before contraction

In addition to the factors mentioned above, the central nervous system also contributes significantly to increasing strength in a person.

The relationship between physical fitness and the central nervous system

An athlete can make powerful and technical movements through the central nervous system. However, this is only true when the brain cells determine that the movements are safe. Conversely, if the brain thinks the body is at risk of injury, it will readjust the intensity of the force in the muscles.

However, sometimes the above process will be hindered by a number of factors such as:

• Lack of stability
• Psychologically weak, not suitable for the intensity of exercise
• In the training program, there is a lack of high-intensity contraction exercises

Therefore, to correct this situation and create an optimal environment for the central nervous system to function, you should:

• Gradually increase the difficulty of each movement you practice
• Focus on training core muscles, creating favorable conditions for the central nervous system to add muscle strength
• Enhance the power of subconscious mind
• Gradually increase the difficulty of training

Our brains tend to control activity in favor of efficiency (safety) rather than maturity (competence). This means that between strength and endurance, the brain will choose the latter. This is what makes it difficult for athletes to push their limits.

Thus, to continue to go further in their competitive career, they will need to gradually increase the difficulty of training so that the brain has time to recognize these movements as safe, thereby increasing their strength in the field. every movement.

Increase physical strength by increasing movement speed

The motions that produce the greatest force usually have very high velocities. Therefore, high-speed training is also an essential part of a fitness program.

According to many coaches and professional athletes, regularly lifting heavy objects only helps you reach a certain limit of strength. However, as you accelerate your movements, the mechanical force generated is also significantly greater, thereby contributing to an increase in overall strength.

The Dynamic Effort method is ideal for improving movement speed. The mechanism of action of this method is to apply low intensity (from 65% or less), high number of repetitions, and the fastest possible speed.

Strengthening physical strength and developing the central part of the body

The core (central) area of the body includes the abdomen, hips, and lower back. If these parts are weak, the power transfer between the lower and upper body will not be optimal. From there, the nervous system will also not let the body exert its maximum strength.

To maintain and increase strength in the core area, besides crunches, you need more specific exercises in your training program to improve body function.

Exercise and increase flexibility

Stamina, born power and speed are an inseparable trio. In particular, flexibility is needed to reconcile these factors. Flexibility is often described as the ability to change the direction of body movement or speed in response to an external force.

Flexibility is built on two groups of physical and cognitive factors. For example, when you suddenly change the direction of motion or speed, you should increase or decrease the acceleration depending on the case.

An athlete who is considered to be physically fit is often able to effectively reduce acceleration to change direction while maintaining balance. In contrast, injury is easy to occur if the flexibility is poor.

Increase fitness and build muscle

Theoretically, strength is proportional to muscle mass. This is because muscles are responsible for all physical activity in a person. At the same time, muscle mass can also help you determine the amount of mechanical force as well as the power a person can generate.

To build perfect muscle mass, you will need to focus on three factors:

• Practice
• Nutrition
• Rested

However, in it, practice is the thing you need to pay attention to the most.

Although the other two factors also play an important role, your fitness will definitely not be able to improve if you do not have a suitable exercise program, even if you provide the body with adequate nutrients and Get eight hours of sleep every day.

Exercise and burn fat

Most people think that the best way to reduce body fat is cardio exercises. At the same time, they also assessed that increasing physical strength did not help much in this regard. However, is this true?

In fact, when it comes to weight loss, diet plays the most important role. This includes:

• Food to eat
• Time to eat
• Meal time

Adjusting your diet properly can help you lower your weight index. However, you still need to coordinate with physical training to improve efficiency. This includes not only maximizing fat loss but also increasing muscle weight.

In this case, it can be said that the benefits of strengthening the body outweigh the cardio exercises. To explain this conclusion, the experts gave the following example:

Why is strength training more effective than cardio?

The most common cardio exercise is jogging or walking. According to statistics from many studies, in 30 minutes of jogging, a person weighing about 73kg can burn:

• 250 calories at a moderate pace
• 350 calories at an average speed of 9.6km/h

During the same time period, strength training can only burn up to 220 calories. However, in terms of long-term calorie consumption, the results of strength training are more than running.

This is because strength training increases the resting metabolic rate of the body by producing more muscle mass.

Muscles are metabolically active cells. Therefore, the more muscle mass, the stronger the metabolism. This helps you burn a large amount of calories even when you are resting.

Without fitness, all training seems meaningless!

According to many experts, increasing fitness is the foundation for the rest of the training process. Therefore, instead of training blindly, you should focus on exercises that simulate movement patterns, such as:

• Stand up – sit down (squat)
• Hip push (hinge)
• Lunge (lunge)
• push (push)
• Pull (pull)
• carry (carry)

This helps you create improved flexibility as well as increased strength in the muscles, thereby setting the stage for more effective training sessions later.