What changes have taken place in my body while holding on to iron for some time
At the beginning of fitness, we will find that there has been a very significant increase in muscle strength, coordination, and cardiorespiratory capacity. After 3 months, your body gradually gets used to the effects of fitness (long-term resistance training and aerobic training).
From the macroscopic manifestations of “bigger energyâ€, “stronger play†and “more responsiveâ€, what happened to our body?
Neural changes
In the early stage of resistance training, a rapid increase in power was observed, with the increase in muscle circumference. These early strength increases are usually attributed to neurological factors.
The nerve factor of strength growth is most significant in the early (one to two months) of resistance training. The increase in strength can only be achieved by increasing the muscle circumference.
After the initial training, the nerve recruitment ability is improved. Compared with those without training experience, your exercise technique is higher, you can mobilize more correct target muscles to complete training movements, and improve the ability of high-threshold exercise units, so the muscles will produce More power, power will increase.
Organizational changes
Resistance training results in adaptive changes in muscles, tendons, and ligaments. The most significant change in skeletal muscle is the thickening of muscle fibers, which means that the cross-sectional area of ​​the muscle becomes larger. Therefore, the muscles will generate more power and increase their power.
Muscle thickening due to resistance training is the result of protein synthesis in muscle cells. Protein synthesis significantly enhances resistance training afterwards. We often say that "the premise of muscle growth is to tear it" - the premise of muscle thickening is that muscle cells are damaged, torn, and then actively repaired into thicker muscle fibers. This process involves the degradation of proteins.
If you want to achieve the purpose of muscle thickening, you can increase the centrifugal contraction in training, that is, the process of stretching the target muscle (such as deep squat, increase the time of squatting).
Skeletal changes
In addition to being able to produce movement and protection, bone is also an important repository for minerals. Osteoporosis is the result of long-term demineralization.
The bones are subjected to pressure, which is the deformation of the bones to stimulate the activity of the bone cells and stimulate the formation of bones. Resistance training also reduces the risk of osteoporosis, fractures, and falls.
Osteoporosis occurs mainly in middle-aged women. The accumulation of bone mass before menopause is crucial, and the larger the bone mass before menopause, the less the loss of bone mass after menopause. So girls do resistance training, is really ready for the future "anti-aging" to prepare!
Metabolic changes
Resistance training mainly contributes to anaerobic metabolism. Anaerobic metabolism is generally considered to contain two components: the phospho-protopin system and glycolysis.
For glycolytic activity, the concentration of key enzymes of the glycolytic pathway did not increase in thickness in resistance training. However, the glycolytic concentration of bodybuilders using a large number of small break-resistance training is similar to that of aerobic endurance athletes. This phenomenon suggests that a large number of resistance training may cause adaptation of glycolytic enzymes and increase muscle endurance. (So ​​the training mode to increase muscle endurance is a small number of small and small breaks in intervals, made it)
Hormonal changes
Some studies have shown that long-term resistance training leads to a long-term increase in testosterone concentration, which is conducive to muscle growth.
After exercise, the synthesis of testosterone in the muscle will increase, and the free testosterone will decrease accordingly, stimulating the body to secrete more testosterone to maintain free testosterone levels. After the synthesis phase, the corresponding free testosterone will exceed the original level. Of course, this will be normal after a short period of time.
Long-term training will adapt your body to high muscle levels, forcing the body to automatically maintain high levels of testosterone to keep muscle reserves from decomposing and steadily increase your testosterone levels.
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