INFINITY News! You can build muscle just by changing the frequency of your weekly workouts! #EasyWorkout #MuscleTraining #MuscleBuilding
Video explanation
Don't like hard muscle training? Don't worry! Even "easy exercise" can help you grow muscles!
Hello everyone! I'm John, your health and financial advocate.
Are there any of you who think, "I want to build muscle, but I don't want to struggle to lift heavy barbells at the gym..." or "I want to exercise, but I can't keep up with something too hard"?
Well, we have good news for you! Recent research has shown that"You don't have to work really hard, just doing light exercises frequently can help you build muscle strength."Today, I will tell you the secret of this "easy exercise is effective!" in an easy-to-understand way even for beginners!
Is it true that "muscle = hard exercise"?
It has often been said that in order to build muscle, you need to do high-intensity training that pushes your muscles to their limits. It is true that muscles get damaged and get stronger and thicker in the process of repairing them. So there is no doubt that high-intensity training (training that involves lifting heavy objects and moving at full force!) is effective.
But not everyone can do that kind of hard training every day, and some people might not even like it. To be honest, even John can't do it every day... (laughs).
New discovery! "Light exercise x number of repetitions" was the key?
The study we want to focus on today was conducted by Australian researchers who divided participants into groups and had them do arm strength training.
- Group A:Once a week, do 1 really hard lifts
- Group B:Do 5 moderately strenuous lifts 6 times a week (30 total).
- Group C:Do six easy lifts and lowers five times a week (5 total).
So, which group do you think gained the most muscle?
Surprisingly,The most effective group was group C, who did 5 times a week, 6 times a week with light loads.The results showed that group A had the most muscle mass (an index of muscle mass gain), but group C, who frequently engaged in light exercise, had the most muscle strength gains (the strength you can actually exert).
This is because, while high loads are important in terms of "growing muscles," in terms of "gaining usable strength (muscle strength),"How often you use your muscles (frequency) may be more important than how hard you exercise (intensity), which indicates that.
For example, it's like asking yourself which plant will thrive better if you give it a little water every day, or if you give it a lot of water once a week. Of course, it depends on the type of plant, but it shows that frequent care is important!
Why is "easy exercise" effective?
So why does frequent, light exercise increase muscle strength?
The exact reason is still under investigation, but some possible reasons include:
- Nervous System Adaptations:It is the brain and nerves that send the commands to move muscles. By doing light exercise frequently, the commands from the brain to the muscles may become smoother, allowing the muscles to be used more efficiently (=increased muscle strength!).
- Muscle activation:If you don't use your muscles, they will quickly go into "slacker mode." By stimulating your muscles frequently, even with light exercise, it may be easier to keep your muscles in a "standby OK!" state.
The important thing is"Continue to send signals to your muscles that tell you you're using them properly."It may be.
Recommendations for "easy muscle training" that you can start today
You may be wondering, "So, what kind of exercise should I do?" The key is to do a little bit of exercise with a light load.
- Push-ups:You can lighten the load by doing it on your knees or by putting your hands on the wall and doing it at an angle. It's okay to do a few sets of five a day!
- Squats:Squats using only your body weight. It's okay to not squat deeply, just pull your hips back a little. Just being conscious of the movement of standing up from a chair will also have an effect.
- Abdominal exercises:Even just lying down with your knees raised and your head slightly raised as if looking into your belly button will use your abdominal muscles.
- Dumbbell exercises:Hold light dumbbells (you can also use a 500ml plastic bottle filled with water!) and raise and lower your arms, bending and straightening them.
Why not try incorporating these exercises little by little into your life, for example, "5 squats when you wake up in the morning," "5 push-ups during TV commercials," and "5 sit-ups before going to bed?"
The key point is that it is so light that you will think, "I can keep doing this!"The best thing you can do is to continue doing it comfortably and enjoyably.
John's words
The results of this study may be an eye-opener for people who believe that "exercise is meaningless unless it's hard." Of course, if you want to build big muscles like a bodybuilder, you'll need a different approach, but I think the results are very encouraging for people who want to build muscle to maintain their health or live an energetic daily life.
I often find myself thinking, "I'm tired today..." and skipping out on exercise, but when I think, "Even light exercise is fine!", I feel a bit more motivated (laughs). Why don't you all start with "easy exercise" first?
This article is based on the following original articles and is summarized from the author's perspective:
Can Easy Workouts Still Build Muscle? What You Need To
Know