Power differ. Power transformer

Functional or strength training - which is better?

Let's start right away with the main ideas of the article - this is finding a compromise between the supporters of this or that type of training. I was prompted to this realization among the extremes of the two fronts of the golden mean, which is the way out of this situation. For those interested and choosing the type of training, the main advantages and disadvantages will be analyzed, which will allow you to make an informed choice.
By strength training we mean standard exercises from powerlifting, bodybuilding. I did not include in strength training weightlifting due to high trauma. The benefits are obvious:
- strengthening of ligaments, bones, tendons, prevention of osteoporosis, osteochondrosis;
- prevention of type 2 diabetes and obesity, improvement of blood counts, stimulation of work internal organs, improving immunity and stress resistance, improving the functioning of the endocrine system and gonads, preventing disorders vascular system, slowing down the aging process;
- improvement of physical qualities, such as strength, strength endurance, coordination, sometimes flexibility;
- correction of fat and muscle mass.
Cons of strength training:
- With an illiterate approach, most of the pluses change their pole to minuses and useful strength training turns into murderous obscurantism! important A complex approach from a bunch proper nutrition, recovery, regimen and training;
- with an unbalanced load, a violation of posture is possible (refers to the first paragraph)
- enslavement, muscle strength, deterioration of flexibility (decided by the inclusion of stretching).
Now let's look at functional training. I deliberately cross out pure CrossFit for safety reasons, although I do not exclude the use of physiologically and anatomically based elements of CrossFit.
And so, by functional training, I mean the training of a variety of natural human movements that occur in life. This is typical movement pattern training, where the muscles are activated in the correct sequence to perform the movement. After attending Gary Gray's "Father of Functionality" seminar and getting certified by 3DMaps, I began to have a better understanding of human movement and what functionality is. I will try to formulate a more specific definition of functionality, this is very important.
Functional training takes place in a natural environment (water, empty room, rock, non-gym) with the beneficial use of gravity and ground reaction forces (water, floor, uneven ground), body mass and inertia. Muscles and joints work in three planes, activating as many proprioceptors as possible (various sensors in muscles, joints and tendons that inform the brain). Multi-joint exercises from a standing position are used to engage kinematic chains from many joints at once.
What are the benefits of functional training? Oddly enough, all the advantages that were in strength training, with the exception of the development of local strength and decent muscle growth. Due to the features of a less stable support (from a standing position), locally muscle groups receive less load, which reduces the mechano-dependent growth factor compared to strength training. There are some basic exercises from a standing position that are both strength and functional exercises at the same time, which means they are able to give all incentives to muscle growth and the development of strength with a certain methodological scheme.
It is important to emphasize once again that the functionality implies a wide variety of exercises in all three planes in the joint, which is closer to ordinary life, where there is no control of one plane. This fact was not taken into account by Leonid Alekseevich Ostapenko, respected by me, in his article about the so-called. functional training.
Benefits of functional training that are not found in strength training:
- development of functional strength from a standing position in pulls and jerks (the ability to use a greater percentage of existing strength);
- reducing the risks of injuries in life, strength training, sports through training in three planes (better stabilization of the joints when deviating movement from one plane);
- training of balance, agility, flexibility, mobility, stability;
- strengthening deep muscles surrounding the spine (strength exercises, including basic ones, load mainly phasic superficial muscles). These exercises even more positively affect the health of the spine and joints;
- huge variety various exercises with various equipment, except for the application power simulators. It is possible to train in an empty room, but this, in my opinion, is extreme, so it is better to use small equipment, free weights, functional frames and crossover;
- the use of plyometric exercises for highly trained people;
- the use of metabolic training to speed up metabolism and reduce body fat;
- a combination of many movements in one exercise is possible;
- activation of all proprioceptors when applying 3 planes in all major joints. Thus, more percent of muscle structures can be included in the work.
Cons of functional training compared to strength training:
- harder to increase muscle mass, especially muscles shoulder girdle. At a certain stage, it is impossible to increase compared to strength training, where the potential for growth remains;
- it is difficult to develop the strength of the muscles of the shoulder girdle (stabilizers develop)
- strength is the basis for the development of any other physical quality of a person, the phrase of Lev Pavlovich Matveev, an outstanding Soviet and Russian sports scientist. Perhaps we are taking too literally the quality of strength that is trained in the phosphagenic energy system;
- it is difficult to do technically correct many exercises (require a high level of control)
Based on all the information, some conclusions can be drawn.
Strength training compares favorably with functional training in that it is easier to increase strength and build muscle mass. Beginners will improve these physical qualities and from functional training in the first few months of classes.
In turn, functional training develops the foundation in the form of stabilizers and deep muscles of the spine, improves flexibility, mobility, stability, and is distinguished by a huge variety of exercises. Using three planes of motion in the joints, reduces the risk of injury in life, strength training and sports.
Now the main idea, which suggests itself. Strength and functional training complement each other! Thus, the effectiveness of training increases.
In the continuation of the article, I would like to tell you how to combine 2 types of training, because the simultaneous use of various exercises and techniques from the point of view of physiology muscle activity and adaptations often contradict each other and reduce the end results.
Shaikin Pavel,
April 2017.

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 a substation at the end of a transmission line, the power transformer connection is represented as a star-delta connection (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).

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).

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 the CCC (cardiovascular system), fat burning and increasing endurance. 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, stabilizer muscles and, most importantly, increase muscle volume and strength.

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.

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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 health 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.

Under the concept power training classes are implied exercise with load. This allows you to significantly increase the strength of a person. Therefore, such exercises are included in the training in almost all sports. Depending on the physical layer person, as well as from the ultimate goal, the load may change here. This allows you to optimally develop the necessary qualities.

But, any strength training is subject to the same principles. Here they are:

• Gradual increase in loads;
• Mandatory recovery;
• Compliance with the amplitude of movements;
• Tracking the quality of exercise;
• A clear number of repetitions and approaches.

All methods of strength training necessarily follow these requirements. This allows you to optimally develop the muscles. Proper strength training leads to a pronounced effect.

Physiology of strength training

When doing strength exercises, it is important to clearly understand how everything happens, and due to which a positive effect is achieved. This will allow more adequate and high-quality training.

The first thing to remember is that muscle contraction is directly dependent on the development of microfibrils. This muscle fibers, which do the work of bending our limbs. The more fibers in a muscle, the more force it can develop. Actually, the main goal of strength training is to increase the number of microfibrils.

The reduction of fibers requires a certain amount of energy. During strength training, a lot of energy is expended. When exercising, ATP molecules are first of all split, they are hydrolyzed, releasing the necessary energy. But, the supply of molecules for the ATP phase is insignificant, therefore, other methods of muscle energy supply can be used during long-term training. Usually, the following reactions occur in the body:

• Breakdown of creatinophosphate. This is also called the Loman reaction. When creatine phosphate is combined with ADP, creatine and the standard ATP molecule are obtained. This method of obtaining energy occurs in the initial stages of movement. Therefore, it is important for sprint races or short strength exercises;
• glycolysis. The breakdown of one molecule of glucose into two molecules of lactic acid and two ATP. This reaction does not require oxygen. When splitting, a lot of heat is released, which causes the muscles to heat up to 41-42 ° C;
• Oxygen oxidation. This process starts slowly, usually at full capacity, it begins to work 100-120 seconds after the start of the muscle. This reaction yields 38 ATP molecules from one glucose molecule.

The difference between strength training and aerobic training

Often, newcomers, having come to the gym, do not know what is the difference between strength training (anaerobic) and aerobic. Therefore, they often make mistakes when choosing training programs, especially when the task is to lose weight. The main difference between strength exercises is the use of mostly fast fibers, which give maximum strength to the movement, and also use anaerobic methods of energy replenishment. That is, in the process of training, ATPphase, creatine phosphate breakdown, and glycolysis are used. Actually, this is the main difference of such training.

Usually, strength training are aimed at working with certain muscle groups, while aerobic training involve almost the entire body, while creating a sufficiently large load on cardiovascular system by training and developing it.

Strength training for fat burning

For some reason, many people coming to the gym to lose weight pay little attention to anaerobic exercises. Especially girls often neglect such training. For some reason, it is believed that strength training leads only to muscle growth. Actually, it is not. In practice, strength training for burning fat is very effective. You should not replace such exercises with cardio, but in combination they give an amazing effect.

Strength exercises increase muscle volume, as a result, energy consumption during movements increases, which indirectly affects the rate of weight loss. Also, in the process of strength training, metabolism increases, it is supported on high level within 5-6 hours after class. All this time, not only the restoration and construction of muscles takes place, but also the burning of fat. It is worth remembering that the burning of adipose tissue at this time is a fading process, the more time has passed after the session, the less pronounced fat burning.

Often, special drugs are used to stimulate fat loss. training complexes with elements of aerobic exercise. Such complexes differ in the following indicators:

• Reduced rest time between sets, it does not exceed 1 minute;
• Slightly reduce the mass of projectiles;
• In one workout, they work on all muscle groups.

It is worth noting that such complexes should not make up your entire program. One workout per week is enough.

Sample Program

Quite often, beginners wonder how to choose the right program for classes. This is enough difficult task, it is necessary to take into account the individual characteristics of the organism, as well as the goals that a person faces. The best option there will be an appeal to a professional trainer to draw up a lesson plan. But, if this is not possible, then you can choose the appropriate option from ready-made plans.

Most often, if necessary, just get in shape using a three-day training system. On the fourth day rest is meant. In this case, the classes look like this:

1 day

All exercises are done in three sets of 8 repetitions each:

1. Bench press;
2. Standing biceps exercise;
3. Bench press from the chest while standing;
4. Work with triceps on a vertical block;
5. Lifting the body on the bench. This exercise is done in three sets of 20 times.

The weight of the shells is selected individually. It is better to choose the weight that is most comfortable for you.

Day 2

Here, the exercises are also performed in three sets, but already in 10 repetitions;

1. Squats;
2. Leg extensions in the block;
3. Similar to the previous exercise, but only for bending;
4. Hyperextension;
5. Block pull behind the head;
6. Raising the legs on the bar.

Day 3

On this day, pay attention to cardio loads. Most often, they run or exercise on an exercise bike. But, sometimes you can do CrossFit exercises.

The fourth day is devoted to rest. Muscles should recover normally. An important point is weight control during exercise. Do not try to use the maximum load for training.

The benefits and harms of strength training

There are different opinions about the benefits and harms of strength training. Let's look at the nuances of such training.

Let's look at the benefits of strength training first. In fact, there are quite a few of them:

1. Improvement of general physical training, as well as strength characteristics. If a person goes in for sports, then in any case it will be useful for him;
2. is increasing muscle mass, which allows you to form a beautiful figure;
3. Ligaments and joints are strengthened. In the process of training, the nutrition of the joints improves, which contributes to their greater strength and endurance;
4. Immunity boost. By strengthening the immune system, the body is better able to fight diseases.

You can often hear about the dangers of strength training. Actually this is a myth. Of course, it is not recommended to engage in certain diseases, but their list is small. themselves power loads do not harm the body, especially in the case of the right approach.

Features of strength training for girls

Let's see how strength training for girls is different. First, it is worth remembering that in women the lower body is gaining mass better. Therefore, it is better to perform the first workouts on the whole body, and only then switch to split systems with division into muscle groups.

It is also worth paying attention to weights and the number of repetitions. As a rule, for girls it is worth using less weight, but increasing the number of repetitions per approach. Such a program will have a positive effect.

conclusions

Strength training is an important part of any athlete's preparation. For an ordinary person, it is strength training that is in a good way quickly and effectively put your body in order. Using the right programs will not only remove excess weight, but also increase power characteristics.

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