Advantage Of Increased Blood Flow To Heart During Exercise Muscle Training: Advantages and Disadvantages of Different Techniques

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Muscle Training: Advantages and Disadvantages of Different Techniques

Muscle training refers to the use of anaerobic endurance to increase skeletal muscle size and muscle contraction to increase, build, and maintain strength. The most common form of muscle building involves flexible hydraulic training or the use of gravitational forces to oppose muscle contraction. Muscle training is divided into three basic categories: isometric training, isotonic training, and isokinetic training.

Isometric muscle training

These exercises work to develop static strength. This force is needed to pull or push heavy objects or to hold them for any length of time. Joints and muscles work together. The plank is an example of a typical isometric exercise.

1. Lie face down on the mat with palms flat on the floor

2. Push off the floor as you rise on your toes, resting on your elbows

3. Lay back flat while in a straight line

4. Tilt the pelvis and contract the abdominal muscles

5. Hold the position for 20-60 seconds before lowering, repeating 3-5 times

benefits

• Faster with less effort

• No need for expensive equipment

• Can be done anywhere

Disadvantages

• Muscles only gain strength at one angle during exercise

• Blood flow to the muscles stops during exercise which means less blood supply to the heart, which can be a problem for those with heart problems.

• Not effective by itself

Isotonic muscle training

These exercises include muscle contraction, providing movement. Most training exercises fall into this category. Isotonic weight lifting and leg exercises.

benefits

• Strengthens muscles through range of motion

• Exercises can be done to match the actions used in the sports you play

Disadvantages

• Stretching can cause muscle pain as it shortens

• Muscle gains are not evenly distributed

Isokinetic muscle training

These exercises involve continuous rapid muscle contractions. These exercises differ from isotonic exercise in that they usually begin at a slower pace. Special equipment is needed to monitor when a muscle is hypertensive so that the load can be increased to slow it down.

benefits

• Muscles gain equal strength

• Fastest way to increase muscle strength

Inconvenient

• The necessary equipment is expensive and therefore not found in many gyms

Muscle training exercises are most effective when combined. A recommended routine is to alternate days and focus on training one type of muscle each day. A combination of all three types of muscle training exercises will yield the ultimate results.

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