Power differ. How is functional training different from strength training?

In some cases, power is more important or more practical than strength. How they differ and how to train both - in the text of Dr. Alex Hutchinson.

In Major League Baseball games, it has been found to take just under 0.5 seconds for a fastball to cross last base. According to a classic 1967 study, a batter has 0.26 to 0.35 seconds to make a decision, and then another 0.19 to 0.28 seconds to swing. It doesn't really matter if a good hitter can bench press with three times his own weight if he can't use that power instantly.

As is known, power is force times speed ; she represents the ability to apply a large amount of force in a short period of time . It only takes strength to lift a heavy load on a leg press machine; the muscle power required for the high jump requires both strength and speed.

Therefore, in many sports, power is much more important than absolute strength.

The difference between strength and power training

Power training is slightly different from classic strength training. The easiest way is to take a little more a light weight than usual, but concentrate on lifting it up with a quick, explosive movement. The American College of Sports Medicine (ACSM) recommends doing 1-3 sets of 3-6 reps using up to 60% of your 1RM.

Just don't do the exact same exercises as in strength training; focus on functional movements that involve many joints, such as box jumps, jump squats, medicine ball throws. In the end, your goal is to achieve a good explosive jump, not a hamstring curl.

The exercises you choose should be geared towards your specific goals. Professional athletes prefer exercises that replicate the movements they will use in their sport and perform them at real speed. For example, the authors of a 2009 article in the Journal of Strength and Conditioning Research advise baseball players to swing the bat at least 100 times a day, 3 times a week to increase their swing speed. However, the use of devices that make the bat heavier is not recommended, as in this case they will practice the swing at a slower speed. But the so-called explosive turning exercises with a medicine ball, on the contrary, increase the power of impact and the speed of the bit.

Even in golf, the most seemingly calm sport, a lot depends on power. A 2009 study by Greg Wells of the University of Toronto found that vertical jumping—a measure of leg power—is associated with longer driving range among professional golfers. "There is one lesson that many players still haven't learned," says Wells. “These guys traditionally only focus on strength and muscle building, which leads to slower speed, and as a result, they can no longer hit the ball as hard.”

Power is important not only for athletes. When talking about the importance of maintaining "functional strength" in old age, doctors usually mention power more often than strength. For example, getting up from a chair does not require that much continuous effort, just a little bit of explosive force to push the body up.

A number of recent studies have shown that training programs for older adults that include power-increasing exercises, with an emphasis on high-speed movements with light weights, give optimal results. As a result, the subjects improve their balance, and the bones become stronger.

At the same time, it should be remembered that without strength there can be no power, so in any case, do not stop regular strength training. But consider adding some explosive exercises to your routine and you will soon notice positive effect(and not only for sports ground, but also beyond).

Training is usually divided into anaerobic or otherwise strength and aerobic, which are also called cardio training. In this case, strength means any activity like powerlifting, bodybuilding, arm wrestling, etc., during which the maximum number of muscle fibers is involved (note - not groups!). Anaerobic workouts are designed to increase strength and gain muscle mass. It is during this kind of occupation that occurs. What is the difference between strength training and cardio, and what effect does it have on the whole body?

What is anaerobic glycolysis?

In order for a person to be able to carry out any physical activity he needs energy. Its source is always the ATP molecule (adenosine triphosphate). A small amount (approximately 3.5-7.5 mmol / kg) of ATP is found in our muscles, but this reserve is only enough for a few seconds of physical activity. However, the human body is a unique system, and it provides for numerous processes that ensure the restoration of this energy. Depending on what kind of exercise is performed (aerobic or anaerobic), ATP recovery processes are different.

Literally translated, "anaerobic" means "without the participation of oxygen", "aerobic" - "with the participation of oxygen." Those. the difference is in its presence or absence. In fact, these are completely different biochemical processes. Since now we are talking about strength training, we will analyze the first one, which is called anaerobic glycolysis.

Energy is generated as a result of the splitting of the ATP molecule into ADP (adenosine diphosphate) and phosphate. This process is accompanied for the most part by the release of heat and about a third in the form of energy production for mechanical work. Since this energy lasts only a few seconds, ATP recovery is necessary, i.e. reverse connection of ADP and phosphate, and this also requires resources. And here it is customary to distinguish between alactate and lactate cleavage. In the first case, we are talking about creatine phosphate, which is found in small amounts in the muscles. This resource is developed when a sudden very intense load is needed, for example, a jerk of a barbell. Creatine Phosphate also depletes quickly and lasts for 15-30 seconds of hard work or 5-7 seconds of extreme hard work. For longer work at medium intensity, such an energy carrier as glycogen is more suitable.

Glycogen is the body's main carbohydrate store. It is the result of the breakdown of glucose and is deposited in the liver and muscles.

Provided that oxygen does not take part in this process, glycogen is broken down into lactic acid (lactate), which ensures the restoration of ATP. This is what we begin to feel when the muscles, as they say, “burn”. Clearly in the video below.

Why is lactic acid dangerous?

Why can we do aerobic exercise for quite a long time without a break - run, jump, jump for hours, and power loads can we perform only by doing approaches (sets) with a break for rest? The whole point is that anaerobic regime training depletes all energy reserves, and lactate (lactic acid), released during such glycolysis, "clogs" the muscles and prevents further work. It reaches the so-called threshold - when the formation of lactate already exceeds its decay.

Lactic acid is produced very rapidly during anaerobic work and cannot be compensated, decomposed or eliminated by blood or respiration. With a prolonged power load, acidic decomposition products will lead to an increased concentration of lactate in the muscles and blood, which in turn will prevent further breakdown of glycogen and the restoration of ATP. Here it is important to note the following:

ATP is needed not only to provide muscle work but also for subsequent muscle relaxation.

Therefore, in order for such training to be effective and safe, it is necessary to follow the regime, take breaks between sets. During this time, part of the lactic acid will leave muscle fibers, ATP will recover and you will be able to continue working. But, this does not mean that you can do an infinite number of approaches. As already mentioned, ATP is quickly restored due to glycogen, but it itself is restored much longer. Therefore, with each approach, even with a break for rest, there will be less and less strength to complete the exercise. This is why the duration of strength training rarely exceeds 1 hour.

The restoration of all energy reserves and the breakdown of lactate occur only during aerobic processes, so it is recommended to take breaks between power approaches accompany with low-intensity exercise, such as light running, aerobics, swimming or stretching, the main thing is not to stand idle. Those. It is desirable to always combine both modes. A mixed format of classes is optimal.

Of course, everything is very individual. The processes and speed of recovery, glycogen and creatine phosphate reserves largely depend on the level of training of a person and third-party factors - nutrition, sleep, supplements, etc.

What is the benefit of strength training?

The main goal of strength training is most often to increase strength. However, this is not all the advantages. Anaerobic training allows you to:

• Make bones stronger;
• Strengthen the cardiovascular system;
• Reduce the risk of developing diabetes;
• Fight depression;
• Improve mood;
• Get rid of excess weight (it contributes very well to weight loss and fat burning, especially in combination with cardio);
• Overcome insomnia;
• Increase endurance;
• Cleanse the body of toxins, etc.

Strength training is also indicated for people with VVD (vegetative-vascular dystonia), as it significantly alleviates symptoms.

Who shouldn't do strength training?

This type of training has a lot of contraindications. First of all, this should include high blood pressure, asthma, arrhythmia, atherosclerosis, heart disease. Careful training should be approached in case of problems with ODA, during critical days, during pregnancy and thyroid pathologies - here it is imperative to consult a doctor before starting classes. If you have never done such things, then you should not start at home, first practice in gym under the supervision of a specialist who can control your pulse. But you should not give up on yourself in advance, you can always adjust the training program to your health, eliminating certain exercises.

Materials used:

• Vadim Protasenko "Think or super training without delusions"
• Mike Mentzer "Supertraining"
• Hartman J., Thunnemann H. “Modern strength training. Theory and practice"
• Seluyanov V. N. "Technology of health-improving physical culture"

related posts:

Gym classes strength training methods and program for beginners
When is it better to run - in the morning or in the evening How much to run in the morning
High intensity interval training
Myths about strength training for women Running and strength training

Cardio training - where the main source of energy is oxygen.

Strength training - in which work occurs directly due to muscle mass. The processes of fat burning during such activities occur extremely slowly.

What is the difference between cardio and strength training

Cardio training is primarily aimed at strengthening of the SSS ( of cardio-vascular system), fat burning and increased stamina. Strength training develops strength and increases muscle volume.

Energy source for aerobic exercise- oxygen and although the muscles are also involved in the process, the load on them is minimal. For this reason, it is allowed to perform classes on an empty stomach without harm to health.

The main condition for cardio is heart palpitations over a long period of time. Depending on the goal of cardio training, the heart rate (HR) also changes, but the optimal value will be 60-70% off maximum heart rate . With such a load, the body will begin the process of fat burning, and the level of endurance will gradually increase.

Important!"Hungry cardio" is more conducive to fat burning.

Power classes directly involve the muscles in work, and the main source of energy in this type of training is glycogen. Strength training on an empty stomach is ineffective and unsafe.

In power, the main conditions will be muscle failure in the last approach and finding the muscle under load for 40-60 seconds.

Long-term cardio in combination with strength training will not bring the expected result in building muscle mass. But do not forget about cardio at all - 15 minutes of running will perfectly complement strength training.

cardio exercises

The main, basic occupation is considered run. The energy expenditure for this exercise is one of the highest. Jogging is not limited to cardio. TO aerobic exercise also include:

• swimming- the most energy-consuming;
• rowing machine- accurate imitation of rowing, develops endurance and loads back muscles;
• elliptical trainer - the safest, repeating the natural cycle of movement of the hip, knee and ankle joints;
• exercise bike - suitable for people with pain in the knee joints.

Power training

The best strength exercises will be those where the largest number muscles. It is worth mentioning "holy trinity" in the face of squats, chest presses and deadlifts. These three can be called the most that neither is strength exercises. They involve large joints, large muscle groups, muscle stabilizers and, most importantly, muscle volume and strength indicators increase.

For a high-quality study of all muscles, a wider range of training will be required:

1. Standing bicep curl- a basic, isolating exercise that works both heads of the biceps muscle.
2. Extension of the arms from behind the head while sitting — basic exercise. Due to excessive load on elbow joints requires attention to technique. Accented load on the triceps.
3. Overhead press- a basic, multi-joint exercise, which is aimed at developing the deltoid muscles.

Photo 1. Performing a bench press overhead. It is shown which muscle groups work in the process.

You will also be interested in:

Swimming is cardio or not?

View cardio training on energy costs superior to running. During swimming, the body is fully in good shape to keep the body afloat, which in itself already requires energy. A large proportion of the load during swimming falls on upper part bodies, especially the back and shoulders, the legs also take on a portion of the load, giving acceleration.

Depending on the style, the calorie consumption will also change. The most costly "butterfly". For 1 hour in this style, the body will burn about 600 kcal. Jogging, for the same period of time, will spend about 500 kcal.

Important! In the presence of diseases of the musculoskeletal system- consult with a coach to avoid injury.

Pilates

Combines strength and cardio loads in one workout, with a big focus on cardio.

Pilates is more of a wellness treatment than a way to burn fat. It's practically a brother yoga. Classes are very similar, with the difference that Pilates will still be more lightweight option and aimed at recovery.

During class, pulse remains at a fairly low level, which will not be enough for fat burning, but this type of training is great strengthens the abdominal and back muscles. Thanks to them, the trainee receives correct posture and learn to breathe properly. With correctly set breathing, the body is more saturated with oxygen, which strengthens the cardiovascular system.

Reference. Pursuing one hour, spends only 250 kcal.

Such exercises are a number of contraindications, albeit relative, but before training, it would be useful to consult a doctor.

plank

An exercise related to the category of cardio due to oxygen consumption as the main source of energy. Plank Regularly:

• strengthen lower back;
• make muscles more flexible and elastic;
• will develop endurance;
• get rid of pain in back;
• strengthen abdominal muscles.

Unfortunately for those who dream of resetting excess weight, plank is not the best way to do this. In terms of energy consumption, this only 5-7 kcal per minute, which is not much.

A transformer is an electrical device that transfers electrical energy between two or more circuits by means of electromagnetic induction. Its principle of operation is that an alternating current in one coil of a transformer creates an alternating magnetic field, which in turn induces an alternating electromotive force (EMF) or "voltage" in the second coil.

Today there are many different types of transformers. The most common types in industry are power transformers and distribution transformers. Sometimes they are confused, so in this material we will try to answer the question of how power transformers differ from distribution ones.

In short, those transformers that are installed at the end or receiving point of a long high-voltage power line are power transformers. And distribution transformers are those devices that are installed near the load terminals (for example, city or village) to ensure the use of voltage at consumer terminals. Following are some additional differences between power and distribution transformers.

• Power transformers are used in a higher voltage transmission network to step up and step down voltage (400 kV, 200 kV, 110 kV, 66 kV, 33 kV) and are typically rated over 200 MVA (mega volt ampere)
• Distribution transformers are used for low voltage distribution networks as a means of connecting end users. (11 kV, 6.6 kV, 3.3 kV, 440 V, 230 V) and are typically rated less than 200 MVA
• A power transformer usually has one primary winding and one secondary winding, as well as one input and output. A distribution transformer may have one primary winding and one split secondary winding, or two or more secondary windings.
• Power transformers typically operate at near full load. However, the distribution transformer operates at light loads during most of the day.
• The performance of power transformers is usually analyzed by commercial or maximum efficiency, since they are designed for maximum efficiency at full load. Whereas the performance of a distribution transformer is rated by the efficiency of the daily run time of the transformer as they are designed for maximum efficiency at 60-70% load as they are not normally run at full load all day long.
• In power transformers, the flux density is higher than in distribution transformers.
• In power transformers, the primary winding is always connected in a star and the secondary winding has a delta connection, while in distribution transformers, the primary winding is connected in a delta and the secondary in a star.
• In the substation at the end of the transmission line connection power transformer presented in the form of a "star-delta" (to lower the voltage level).
• At the beginning of the transmission line, the connection of the power transformer takes the form of a "delta-star" (to increase the voltage).

The first ones focus on cardio training (which we already talked about in the material “What is cardio training?”), And they are perplexed why other girls want to be “jocks”. The latter, fans of strength training, openly laugh at the former, believing that their "jumps" are not sports at all.

To find out which of them is right, we understand what strength training is and why it is needed.

What is strength training?

In short and understandable words, power loads are those loads that are built on working with weight. Such exercises maximally involve the muscles of the body, are aimed at their development, which as a result ensures fat burning.

Strength training can be done different ways- working with free weights(dumbbells, barbells), on simulators or testing own body. Yes, you understood correctly, without additional equipment you can also do strength training, you just need to know what exercises and with what intensity to perform. But still with professional equipment it will be much easier and more efficient to do.

Of course, working with free weights or other devices can be traumatic. Therefore, in order to avoid trouble and achieve results, it is important to master the correct execution of the exercises. For beginners, it will not be superfluous to contact a coach, at least at first.

Strength training for weight loss

The advantage of strength training is that it gives a 100% guarantee of weight loss. That is, by doing the right thing three times a week for an hour and observing the simplest rules of proper nutrition, after two months you can see a positive result. In addition, exactly strength exercises, unlike all other loads, will help not only get rid of extra pounds, but also "pump up" the body. So, for example, to make the buttocks round and elastic, the press is embossed, and also to avoid the effect of skinny fat - you can only do it with the help of strength training.

The main difference between strength training and cardio is that in the first case, the effect of burning calories occurs within 12-24 hours after exercise, when the body is recovering. In the second option, calories are burned exclusively during training. And even if you burn significantly more calories during cardio, after the session the body will try to restore them as quickly as possible by accumulating fat cells. While strength training during exercise consumes carbohydrate reserves, and in order to restore them after exercise, the body will use fat as fuel. Which in the end result will bring a faster result in weight loss.

myths

The most common obstacle for girls on the way to strength training, besides laziness, is the fear of "pumping over" and gaining a male figure. Believe me, a bodybuilder's figure can only be obtained by taking steroids in addition to years. intense training specifically aimed at muscle hypertrophy.

If the loads vary in the range of 3-4 hours a week, they will not be able to turn you into a person, even remotely resembling bikinists on bright posters hung in the rocking chairs. Moreover, the bikinists themselves look so “menacing” only during the competition, when they sit on the “dryer” for several months. The rest of the time, their body does not scold with pronounced musculature and wiryness.

No one can tell you that it is better to focus on cardio training or lean on strength, you must determine this for yourself, depending on what goals you are pursuing.

For healthy and beautiful body experts recommend combining cardio and strength training, alternating them on different days.

If you don’t have the time and opportunity to do so much, and reset overweight you really want to do it as soon as possible, then you should prefer strength training with 10 minutes of cardio immediately after it.

But in all cases, it is worth considering the fact that no training will provide an eternal result, if they are then abandoned. Sports only work when you do them. Therefore, you should not immediately lean on training with excessive pressure if you have not been engaged before. physical activity. Too active jerk will quickly bore you and exhaust you. It is better to start with small loads that you can handle and only then gradually increase them, whether it be strength, cardio or mixed exercises.