Resistant force

Definition and types of resistant force

Resistance is the body's ability to withstand a long-term workload.

The resisting force can be classified into:

• Resistance to speed or speed, which lasts from 10 "to 35"
• Resistant force of short duration, which lasts from 35 "to 2"
• Resistant force of medium duration, lasting from 2 to 10 minutes
• Long-lasting resistant force: - 1st type 10-35 '

  - 2nd type 35-90 '

  - 3rd type 90-360 '

  - 4th type> 360 '

Resistant strength and metabolism

Not all types of resistant force require the same metabolic requirements; the resistance to speed, for example, is the capacity that more than the others requires the maximization of anaerobic metabolism (alactacid and lactate).

With the increase in performance times, the need to exploit the aerobic metabolism also increases, therefore, a considerable aerobic power accompanied by a good anaerobic capacity. Finally, the long-lasting resistant force requires the development of MAXIMUM aerobic power (in particular in the 1st and 2nd type) and MAXIMUM aerobic capacity (in particular in the 3rd and 4th type)

Resistant strength and functional anatomical components

The factors predisposing to the resistant force, which are therefore to be sought with training, are different; contrary to what one might think, many of them are typical of aerobic metabolism and their importance correlates to the duration of the performance. The more LONG the performance is, the greater the influence of:

• Peripheral oxygen transport, muscular capillary bed and venous arterial difference for oxygen
• Number and mass of mitochondria, and mitochondrial enzymatic activity
• Activity of the cardio respiratory system
• Energy oxidative capacity

Regardless of the duration of the exercise, they are always fundamental:

• Amount of muscle myoglobin
• Type of muscle fibers
• Glycogen reserves

The following are particularly useful in the resistant strength of LOWER life:

• Reserves of adenosine tri phosphate (ATP) and cratin phosphate (CP) in the muscles
• Activity of glycolytic enzymes

Resistant force in sport

Given the wide time frame in which it is applied, the resistant force is an intrinsic component of many sports: cycling and track cycling, speed running and short distance running, rowing, canoeing, boxing and other combat sports, team sports (basketball, football, american football, rugby) speed skating, skiing etc.

In short words:

• the resistant strength is useful to ALL sports that take full advantage of the ANAEROBIC ALACTACID metabolism, the ANAEROBIC LACTICID metabolism and intensely the AEROBIC (especially GLYCOLYTIC) metabolism.

Resistant strength training

The most widespread (and perhaps the most effective) method for resistant strength training is circuit training. This system exploits an intensity that ranges from 30 to 60% of the maximum load, applied to 5-7 exercises to be repeated for 3-6 circuits; it can develop resistant strength in different ways using different variants:

• A circuit-training technique that is quite difficult to manage (especially in young athletes) is the method of the maximum number of repetitions ; although elementary, it is based on the ability to reach one's own limit in each series, therefore, it is a technique absolutely influenced by individual motivation. It provides an intensity of 30% (intended as a percentage of the ceiling) and must be repeated 5 times using gradually DECREASING recoveries but NOT less than 1 '.
• The interval system (medium intensity) is especially useful in sports that involve important rhythm variations; provides small series of work at high intensity followed by proportionate and useful recoveries to repeat them 5-6 times (classic method of weight rooms).
• The continuous system is less intense; depending on the duration it can be short (15 "-2 '), medium (2'-8') or long (8'-15 '); it involves the execution of 5-7 exercises for a relative serial number. .5 exercises of 15 'can NEVER be repeated 3 times! In this case a single series is enough for exercise.

Resistance and supplements

There are many useful supplements to improve resistant strength, but this does not mean that they are significantly effective.

The alkalizing products against muscular acidosis (see what is expressed in the article anaerobic lactacid system) and the various forms of creatine (see the anaerobic alactacid system) must be taken into consideration; obviously, in the case of long and very long duration of the performance, energy supplements containing maltodextrins and a small dose of branched amino acids may be useful, better if reinforced with potassium and magnesium.

A separate speech should be made for stimulants; those notified, therefore legal in Italy (such as caffeine), have proved useful in the disciplines of resistance but ineffective (contrary to expectations) on the improvement of muscular contractility, therefore, also in this case it is recommended to use it only in the case in which the performance falls into the category of long-lasting resistant force, and more precisely in the 2nd, 3rd and 4th type.