(1) Understand the four functions of muscles What is the purpose of our muscle strength (resistance) training? Many people train to eliminate excess fat and create a solid body, and can also prevent or improve symptom. In addition, many people pract...
(1) Understand the four functions of muscles What is the purpose of our muscle strength (resistance) training?
Many people train to eliminate excess fat and create a solid body, and can also prevent or improve symptom. In addition, many people practice to "prevent aging and degradation." For the prevention and improvement of sports disorder syndrome, strength training is also an effective method. The sarcopenia that has been heard more and more frequently recently can also be effectively prevented and improved through strength training.
In competitive sports, training will be conducted for "preventing injuries or abnormalities and to achieve success in competition", and other purposes include "promoting the growth and development of children", "health management", and "recovering physical strength after illness".
Why is "strength training" an effective means to achieve these purposes? To answer this question, let's focus on the muscles first! In this way, you will know that muscles have the following "four functions" (see Figure 2.1 below):
① Activate the body (productive life)② Protect the body (absorbing impact)
③ Create heat energy (generating heat)
④ Help blood circulation (accelerating circulation)
to simultaneously stimulate and strengthen the above four functions, which is muscle strength training. Doing strength training helps improve functions related to these effects, and finally achieves various purposes as mentioned above.
Muscle strength training can strengthen the four functions related to muscles, but which part of the muscle has changed? As long as you do muscle strength training, your muscle strength will become stronger, and the muscles will become thicker and bigger. In addition, if the weight is adjusted and the number of times is increased, it will increase muscle endurance. Among them, what is related to the four functions of muscles?
That is the muscle "quantity". Through muscle strength training, "increasing muscle mass" can strengthen the four functions of muscles. It is known physiologically that muscle strength is proportional to the muscle lateral dissection. Once the muscle mass increases, the muscle strength will also increase in proportion. Generally, it is expressed by "hyperplasia or strength enhancement", or to put it more specifically, it is "to make the muscles thicker, bigger, and stronger."
Muscles are indispensable in order to move the body more quickly, to withstand impacts when falling to protect the chores or internal organs, and to avoid injuries or abnormalities. To promote fatigue repair, muscles also need to create heat to accelerate New Chen Daixi. To create a stronger body, you must also be able to fill the nutrients after a balanced diet and be able to circulate smoothly.
If you don't have muscles, you can't move your body. Many people should also gradually realize this as they age, right? If you don't exercise normally, you will say that starting from the age of 30, the muscle mass in the lower body will decrease by 1% every year. However, even after this age, you can still increase your muscles by 5% within 3 months by doing appropriate strength training.
In addition, additional effects of strength training include "retaining posture" and "protecting blood vessels and internal organs". Not only that, recent studies have also found that muscles have the functions of endocrine organs, and are also related to the prevention of dementia.
(3) Increased muscle strength can reduce agingIf you explore the four functions of muscles in depth, you will eventually get the answer: "Muscles are the only organ that can resist aging." In a different sentence, "muscles" can control the passage of muscle strength or the rate of aging.
Our bodies are composed of various organ systems such as digestive system, circulation system, respiratory system, and reproductive system. Among these organs, what can directly produce effects through exercise and change according to personal will and efforts is the muscles in the exercise organ. Not only that, we also know that if the functions related to the "four functions" are improved, they will also have a positive impact on organs other than muscles.
Dr. Kuroo, a doctor of medicine, also described in his book: "Muscles are time machines installed in the human body." (Kaono, 2015) If they can strengthen the four functions of muscles, they should be able to reduce the speed of aging in the body and even make it reverse.
(4) What is "heating and maintaining blood"?There is a world-renowned female fucker who lived in the Olympic Games in the 1970s and 1980s, named Nadi Mu. Nadia Comaneci. I used her name and simply called the four functions of the muscle "heating and blood-resisting" (Remarks: The author took a pronunciation group in Japanese to synthesize the umaneci).
① "Enforcement" of the body;② "Enforcement" of the body;
③ "Enforcement" of creating heat;
④ "Blood" that helps blood circulation.
Put these together and you will get "Four functions of muscles" = "Environment and blood preservation".
When I was doing training guidance, after explaining the theory, I would ask the participant: "What are the four functions of muscles?" Many people need some time to recall and cannot answer all four functions. That's why I came up with the word "motivate the blood to protect the heat". After this simplification, many people can instantly remember the four functions of muscles, which are more difficult to forget and engraved in the brain.
※ This article is excerpted from "The Complete Book of Strengthening Muscle Training".Book title: "Complete Book on Strengthening Muscle Strength Training"
Author: Naoka Ishii, Shinji Kashikou, Gao Xiwenli
Messager: Liu Ge'an
Publisher: Joint Publishing
Publishing Date: 2023/07/06
Responsible editor: Gu Zihuan
