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- 08.09.2004
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šta je starije, kokoška ili jaje, tj dal da vežbam svaki dan po malkice
ili da se 1-2 sedmično razbijem od upale? pogadjate, svaki dan po malkice!
tj ako za 7 dana uradite isti broj ponavljanja i težina koje bi imali za 1-2 dana
bolje će biti nego da sve to sabijete u 1-2 dana...razumemo se...
www.ecu.edu.au
These results suggest that performing a small number of eccentric contractions 5 days a week is more effective for increasing muscle strength than performing a larger volume of eccentric contractions once a week. However, it appears that training volume is a factor for muscle hypertrophy in a short-term training.
Ovo je ko rodjeno za one sa šipkama i gvoždjem po kući...pickaš se svaki dan po 20-25min, to je kao 2 treninga od 70-90min, za šta je mnooogo teže naći vreme....
Two groups performed 30 contractions per week, with one group doing six contractions a day for five days a week (6x5 group), while the other crammed all 30 into a single day, once a week (30x1 group).
Another group only performed six contractions one day a week.
After four weeks, the group doing 30 contractions in a single day did not show any increase in muscle strength, although muscle thickness (an indicator of increase in muscle size) increased 5.8 per cent.
The group doing six contractions once a week did not show any changes in muscle strength and muscle thickness.
However, the 6x5 group saw significant increases in muscle strength - more than 10 per cent - with an increase in muscle thickness similar to the 30x1 group.
Current Australian Government guidelines already indicate adults should try to be active every day and perform 2.5-5 hours of moderate physical activity per week.
Professor Nosaka said there needed to be more emphasis on the importance of making exercise a daily activity, rather than hitting a weekly minute goal.
“If you’re just going to the gym once a week, it’s not as effective as doing a bit of exercise every day at home,” he said.
“This research, together with our previous study, suggests the importance of accumulating a small amount of exercise a week, than just spending hours exercising once a week.
“We need to know that every muscle contraction counts, and it’s how regularly you perform them that counts.”
dakle ono no pejn no gejn je samo za postere....
ili da se 1-2 sedmično razbijem od upale? pogadjate, svaki dan po malkice!
tj ako za 7 dana uradite isti broj ponavljanja i težina koje bi imali za 1-2 dana
bolje će biti nego da sve to sabijete u 1-2 dana...razumemo se...
Exercise answer: Research shows it's how often you do it, not how much
Should we do a little bit every day, or a few longer sessions per week? It appears one approach is far more beneficial than the other.
www.ecu.edu.au
These results suggest that performing a small number of eccentric contractions 5 days a week is more effective for increasing muscle strength than performing a larger volume of eccentric contractions once a week. However, it appears that training volume is a factor for muscle hypertrophy in a short-term training.
Ovo je ko rodjeno za one sa šipkama i gvoždjem po kući...pickaš se svaki dan po 20-25min, to je kao 2 treninga od 70-90min, za šta je mnooogo teže naći vreme....
Two groups performed 30 contractions per week, with one group doing six contractions a day for five days a week (6x5 group), while the other crammed all 30 into a single day, once a week (30x1 group).
Another group only performed six contractions one day a week.
After four weeks, the group doing 30 contractions in a single day did not show any increase in muscle strength, although muscle thickness (an indicator of increase in muscle size) increased 5.8 per cent.
The group doing six contractions once a week did not show any changes in muscle strength and muscle thickness.
However, the 6x5 group saw significant increases in muscle strength - more than 10 per cent - with an increase in muscle thickness similar to the 30x1 group.
Current Australian Government guidelines already indicate adults should try to be active every day and perform 2.5-5 hours of moderate physical activity per week.
Professor Nosaka said there needed to be more emphasis on the importance of making exercise a daily activity, rather than hitting a weekly minute goal.
“If you’re just going to the gym once a week, it’s not as effective as doing a bit of exercise every day at home,” he said.
“This research, together with our previous study, suggests the importance of accumulating a small amount of exercise a week, than just spending hours exercising once a week.
“We need to know that every muscle contraction counts, and it’s how regularly you perform them that counts.”
dakle ono no pejn no gejn je samo za postere....
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