Regular sports activities have a positive effect not only on well-being and health, but also on appearance. At any age, you can choose the optimal load for yourself and start a healthy lifestyle, but first you need to familiarize yourself with the terminology and know what approaches are in exercises.
Simple difference
Novice athletes often confuse the concepts of repetition and approaches, passing them off for the same thing. In fact, the meaning is different. A recurrence is considered to be a single load. For example, one pull-up or squat. As for the approaches in exercises, this is the number of repetitions that a person performs without a break and rest.
The optimal number of repetitions in one approach depends on the level of physical preparation of the athlete and his endurance. The type of exercise also plays a role. Specialists advise to do more repetitions in the approach and increase their number for fat burning workouts (20 repetitions in 1 approach). For muscle pumping, the number of approaches for muscle regeneration increases, but the number of repetitions decreases.
To increase endurance, trainers are advised to do 15 reps for 3-4 approaches for one exercise. To build muscle mass, another important indicator in the form of time is taken into account, the faster the load is performed, the better.
Number of sets and reps
The training program is created individually, taking into account the level of physical development and capabilities. Therefore, you need to choose not only the required loads and make classes from them, but also calculate the number of repetitions and approaches for each type. What are the approaches in exercises, trainers tell in the initial classes so that the athlete can choose the pace of work for himself.
Regardless of the amount, you need to remember the technique and try to perform the load correctly so that the muscle being worked out receives the right amount of energy for development. In programs, the designations near each load of 3 x 10 or 4 x 20 indicate approaches and repetitions. Be sure to prescribe these data in order to monitor the dynamics of the body. Trainers also talk about how to carry out approaches in exercises. Performance is affected by the type of load, time period, and power consumption.
Popular loads
For strength exercises, the optimal number will be four sets with 10-15 repetitions. The body feels the load and begins work with the muscles. To increase stamina, trainers are advised to reduce repetitions and increase the number of approaches.
The upper and lower thrust must also be performed in four sets with 20 repetitions in each. As for how many approaches in the exercises for the press you need to perform, it depends on the expected result. For beginners, five approaches are enough 20 times, more experienced it is better to do three approaches 40 times with a minimum break.
Rest between sets
Constant load does not give one hundred percent result of rapid muscle growth. Rather, it can lead to overwork and atrophy. Each approach requires strength and energy, which the body accumulates from fat and nutrients. But after doing the repetitions, a breakdown is felt.
This indicates the need for a break for muscle regeneration and relaxation. Although trainers do not recommend taking long breaks, because the muscles must be in tension, a little rest will be useful. The length of time spent on rest directly affects the number of repetitions that the athlete can then perform. As a standard, between the approaches it is advised to rest no more than 90 seconds.
For fat burning workouts, the rest time is reduced to 60 seconds. How much rest between approaches and exercises depends on the physical endurance and strength of the athlete, such as training and the number of repetitions themselves. The trainer helps to determine this indicator. To develop strength and muscle mass, professionals suggest taking breaks of up to 3 minutes and increasing the total weight of the load so that more energy is released.
General principles
All workouts can be divided into three categories. The first is the level of beginners, where the emotional mood and mental stamina are important. Exercises even with little weight will be difficult to perform due to an unusual load. The number of approaches at this level should be small, you can limit yourself to 2 approaches for each exercise.
Of course, it will be difficult to achieve a large result with such a load, but the muscles will quickly get used to the load and will be ready to increase these indicators. The effectiveness of training depends on the concept of what approaches in exercises mean.
For the middle level, the interval with rest is reduced, and the number of approaches is growing. Here endurance is developed, and physical indicators are improved. At an average level, we can talk about external changes and muscle relief. The third level of professionals consists of a large number of approaches and reduction of repetitions. Here, a physical indicator is being worked out due to which the strength increases.
You need to learn about the approaches in exercises at the first trainings in order to actively develop physical strength and quickly move from one level to another. Knowledge of the terminology in sports helps to understand the types of training and the selection of exercises and types of loads on muscle mass.
Increased stamina
In order for additional strength and energy to appear to fulfill the load, you need to not only choose the right exercises and calculate the periods of rest, but also use elements of sports nutrition. Protein shakes, amino acid complexes, vitamins and minerals, supplements in the form of fat burners will help you get the desired result faster and at the same time improve your well-being.
A proper diet, rejection of bad habits, the use of a large amount of liquid will also come to help in terms of increasing physical indicators. Trainers advise not to forget about a good rest, good sleep and reduction of stressful situations. All this combined has a beneficial effect on the body and helps a person to feel much better.