Studies have shown that strength training is the best training to avoid all types of musculoskeletal pathologies and inconveniences.
What does strength training mean?
There are several types of training adapted to specific goals. Indeed it will be impossible for a marathoner to lift the weights of the powerlifter and the powerlifter will be unable to run the kilometers of the marathoner because their muscle fibers are shaped thanks to their diametrically opposed training.
We therefore refer to strength training such as that of the weightlifter, those with multiple repetitions such as for a swimmer or a tennis player who must repeat the same movements a large number of times (breaststroke / crawl / hitting the ball), or those with a hypertrophic goal (increased muscle mass) for body builders. We can add to this list the high intensity cardio workouts that work our heart / lung system.
According to the scientific literature, the best workouts to avoid the inconveniences due to age and time are therefore strength workouts that consist of short series (5-7 repetitions) with heavy weights that suit YOU!
It is important to specify that any exercise must be physically demanding in order to bring results and improve your condition.
A heavy weight exercise should never be done alone and always with the supervision of a qualified coach to determine if the weights you are using or if your technique are correct. These are the 2 points that will ensure your safety and progress in the sport.
Finally, it is important to move forward at your own pace but above all without telling you a story! Taking 2 week breaks between workouts won’t get you going. If exercising was easy, everyone would be doing it. It is therefore necessary to accept the aches which will disappear after the 3rd or 4th training session to give way to a feeling of well-being after each session.
In addition, stretching, large amounts of water and other remedies prescribed for decades do not seem to help make the aches disappear, the only reliable remedy is the movement and activation of these same sore muscles, in other words, if you’re in pain from too much squatting the night before, the only way to make it go away is by doing squats at a lower intensity.
Here is the miracle recipe for regaining good physical health through sport:
2 training sessions per week for 1 month then increase each month by one more session.
Your training should be 80% strength and 20% cardio to activate your organs and blood circulation (lungs, heart, etc.)
Finally, surround yourself with professionals and don’t look for the answers to your questions on facebook or youtube 🙂
Regarding the content of the training, if you are not looking to become a professional athlete, they must be composed of so-called “functional” exercises, that is to say exercises that recall everyday life such as sitting down, climbing stairs, carrying groceries, walking or running.
The primary goal of sport is to allow you to be more comfortable in your everyday life and to avoid creating new pain.
To conclude, sport is the best medicine against everyday pain, it must be approached with envy and safety but above all last over time!