Do you want to have a stronger and more beautiful body? Then the best thing to do is get on your feet and start doing the resistance training.
What Is Resistance Training?
Resistance training involves activities that use weights, machines, and even body weight to work out the muscles properly.
It is also known as strength training or weight training. This can be very helpful in achieving a healthier body.
This kind of training is usually associated with athletes who have to build up their bodies.
Resistance training is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance.
Most people would think that when resistance training is done, the body will grow bigger. Actually, it will not. Resistance training is simply about increasing the strength of the body, not its size.
This can be practiced by anyone. It basically builds and tones the muscle to give the body a better look.
This training program is even very much advisable to the elders. The usual training programs undergone by the elders are standing free-weights resistance or the moderate-intensity seated machine training.
How Does Resistance Training Work?
A resistance training program will include the use of various exercise equipment and machines like the bench press, dumbbell or barbell.
When the equipment is used, the muscles of the body will be pitted against the weight. The cells of the body will then adapt to the extra weight.
This will then result to hypertrophy or the enlarging and increasing of the nerve cells to help in the muscle contraction.
Before doing any resistance training, it will be best to consult first with the doctor. This goes especially for people who have medical conditions or are overweight.
This kind of training is not something that you can explore on your own. You have to know the proper equipment for the needs of your body. The body must also be conditioned first before taking in the weights.
Resistance training can also be done without resorting to the equipment. Doing push-ups is one good example. You can do it just about anywhere where there is enough space for you to move.
This time, it is your own body weight that will be pitted against the muscles. So those who are a bit constrained in the budget can still do resistance training.
Remember to target push-pull balance and learn the proper training frequency while performing resistance training.
What are the 5 Rules of Resistance Training?
If your resistance training program isn’t performing for you, there’s a solution. Get back to basic.
Give your routine a facelift by reviewing these 5 fitness rules.
Rule 1: Always Exhibit Proper Posture
The most important thing to remember when resistance training: proper form will make all the difference.
Forget sets and reps, if its results you’re looking for and your form aren’t solid, you are asking for injury, not to mention an inferior workout.
Guarantee a shape-shift by using this technique:
Stand in front of the mirror with feet shoulder width apart, eyes facing forward.
Tuck your hips under and engage your abdominals – this will protect your spine and lower back and place your body in the safety zone.
Use this technique when performing a lift from a sitting position, as well. Make a mental picture; train your mind to notice if you are out of alignment by recognizing how this protective, invisible girdle feels around your torso. Soon, you will find your body naturally conforming to this posture.
Rule 2: Always Be Aware of Your Breath
When performing a lift, always be aware of your breathing. This is especially important if you have considerations with your heart and blood pressure.
If you hold your breath during resistance training you could be placing a dangerous amount of pressure on your heart.
Here’s a technique to help you breathe properly during a lift:
While engaging the lift: inhale through your nose. Continue to take in this long deep breath until you’ve reached capacity. Then, quickly exhale through the mouth on your exertion.
Over time your breathing pattern will become rhythmic.
Rule 3: Know the Difference between Precision and Momentum
It’s often been said, 3 repetitions performed with precision will net greater results than 20 repetitions performed with momentum.
This statement demonstrates the difference in the two. Yes, you’ll need to challenge yourself and push your body’s limits, but swinging weights and using momentum not only looks sloppy but begets equal results.
The answer: A proper lift with a sensible weight will create definition and a sleek beautiful body.
Rule 4: Be Aware of Lifting Too Heavy
Rule number 4 is a natural extension of the previous principle.
Remember, it’s important to make strength gains during resistance training and this will happen naturally.
However, if you are forcing the lift, you are using a weight that is too heavy.
Here’s the test: After a workout, you may experience some slight soreness in the muscle.
However, if this soreness lasts beyond 48 hours, it may be a sign that you are lifting too heavy. As a rule, always aim to warm up and cool down, before and after your workout session.
Rule 5: Hydrate, Hydrate, Hydrate
The body is made of 60% – 70% water.
Therefore, it is important to hydrate the body before, during and after exercise as the increased exertion accelerates the rate of water loss.
A rule of thumb is to drink at least an 8-ounce glass of water before during and after your workout. This will keep the body hydrated. It will also prevent dehydration and undue stress on your kidneys.
The Secret Rule:
Something else to keep in mind for a safe, effective workout, obtain proper footwear. This should not be taken lightly. Proper footwear will help protect your feet, back, and joints from receiving the majority of the impact.
As a rule, you should take a constant inventory of your feet, replacing your training shoes 2-3 times per year, depending on use. You will know when it’s time if they’ve broken down or feel loose and sloppy.
Above all, listen to your body! Be aware of what is trying to tell you. If you aim your awareness toward these rules of resistance training; your body will reward you with a strong, well-formed, and injury-free body.
What Are the Benefits of Resistance Training?
1. Increase Bone Mineral Density
Bones are constantly remodeling, meaning the tissues break down at the same time they build up. The peak of remodeling takes place during puberty.
However, as a person ages, there may be problems with the bone mineral density as the remodeling may not be as active anymore. This is especially a problem with post-menopausal women.
Bone mineral density is usually supported by the hormones. To address the problem of not having the hormones to maintain the bone mineral density, physical activity is the next best option. Resistance training is one physical activity that can address this.
2. Increase Strength
Strong bones and strong muscles will be developed as you undergo the resistance training program.
3. Increase the Range of Activities
When your body is strong enough to carry some considerable weight, then definitely you will also be capable of doing more strenuous activities.
You are less likely to be lazy and you can live a more active lifestyle.
4. Reduce Body Fat
Putting the weights on your muscle will definitely give it the body the exercise it needs and gets rid of the undesirable fats.
Thus, expect the tone of the body to improve. Even more, expect the body to look better, to be leaner.
5. Improve State of the Elders
For the elderly, undergoing a resistance training program will help improve their health and decrease the risks brought about by the age.
They can be more independent, without needing to rely on other people for doing simple things. Being able to do so will also decrease the risk of injuries in the elders
6. Improve Heart Condition
Regularly doing resistance training can result in a lowered heart rate and lowered blood pressure, especially after exercise. The risk of heart diseases is reduced to a considerable extent.
This kind of training must be properly done. It requires commitment and consistency. It will have to be done on a regular basis, following a schedule that the doctor or the physical trainer would recommend.
If done incorrectly, the benefits of the program may not be enjoyed and it can even result in injury.
The key here is to simply take your time. Do things one step at a time correctly. As your body condition improves, then move on to more challenging tasks.
The strength of the body and its overall look are at stake in the resistance training. So you better be sure to do it properly.
What is the Significance of Resistance Training for Women?
Many women nowadays are into resistance training. Many get into resistance training programs engaging into sports.
Resistance training is important for women. It allows you to be active and have a healthy body. You may also gain the needed strength and physically built muscles.
Before you start lifting weights, you should know the proper ways on how to execute the exercise. Many women seriously encounter injuries when they incorrectly lift weights.
It is important that you get rid first of the excess weight that you have by walking or jogging. You may also purchase weight loss equipment such as treadmills, cross bar platinum, and nutrition boo guides for a better health.
Women usually do not have the natural muscle structure that most men have. They may not also have the same strength to carry heavy loads or the same resistance that men have.
What more if you get older? Your body may no longer have the same strength when you were still young. This happens because of the lifestyle you have or just because of aging process.
Your resistance may have just decreased and your body tends to weaken.
You can benefit many things when you get into resistance training. Even if you are not an athlete or a body-building enthusiast, you can get into resistance training programs.
Having an active body and well-toned muscles can provide you the more strength and good resistance.
You can do some workout outdoors like walking or jogging to get a better blood circulation.
You may also do some stretching and warm up exercises to allow the blood nutrients go to the muscles and joints of your body.
Muscle stretching also helps in lessening the risks of injuries and muscle pains after the workout.
Muscles tend to sore and get strained if you are not well warmed-up and do the proper stretching techniques before the workout.
In addition, muscle stretching also gives you more flexibility. You will be able to execute exercises comfortably and effectively.
It is advisable that you do repetitive stretching and warm-ups.
Repetition of exercises makes your muscles and joints more enhanced and more adapted to the motion you are executing.
When you are ready to lift weights, you should first work on your larger muscles then the smaller ones. You may then finally go to the muscles that are isolated.
You may execute push-ups that can enhance the upper muscles of the body.
Before doing triceps extension exercises, you should first focus on the larger muscle groups such as the muscle found in your butt.
You may execute exercises like repetitive squatting, box step-ups, and lunges.
You may also work on your quads which are the muscle found on the front thigh.
You may perform repetitive squatting and lunges as well.
You may also use the leg extension machine and the leg press machine for a well-executed exercise.
You should always remember that you work on the opposite muscles.
Muscles tend to get imbalanced especially if the amounts of exercises you do are not equally distributed.
When performing triceps extension, it is advised that you also do bicep exercises. If you work out on the chest and the stomach area like crunches, it is important that you do back extension exercises to get a balanced upper muscle toning.
Always take a rest after your resistance training workout.
Allow your muscles to cool gradually so that you will not feel any sore or strained muscles.
After the resistance training, you will see that you are more ready and physically fit for many kinds of sports.
Hopefully, this article gives you enough or ample information about the benefits of resistance training. This would motivate you to start this kind of exercise or keep on if you already started doing so.
Likewise, it does not exclude women since resistance training is not only for men. Be safe while doing so and have fun while executing your resistance training routine.
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