What Is Resistance Training

Wikipedia defines Resistance Training as Resistance training is a form of strength

training in which each effort is performed against a specific opposing force generated by resistance (i.e. resistance to being pushed, squeezed, stretched or bent).

Its about exercising your muscles with an opposing force, making the muscles move against a form of resistance. It could be weight training with free weights such as dumb bells, using a medicine ball etc.

Resistance Training will tone and increase muscle strength and size, but whats the point other than looking good?

There are many benefits of resistance training and well cover the most beneficial. If you are in a weight loss program, the process of muscle growth will burn calories and fat. It will boost your metabolism. Doing resistance training alongside an aerobic exercise, such as running or swimming, will greatly benefit your levels of fitness, endurance and strength.

The other interesting benefit is to counteract the decline in our bone mass. As with our metabolism which slows down as we get older and need to eat less just to maintain our existing weight, our bone mass also starts to decline, roughly from our 30s to 40s. Wikipedia defines Osteoblasts as mononucleate cells that are responsible for bone formation. The theory is that regular weight training persuades osteoblasts to generate bone which in turn improves bone density.

So how does resistance training work? During the exercise muscle stretches. Its the recovery process that then builds the muscle and burns the calories. You should never weight train every day. At most every other day, so your body has a day to recover. Two to three times a week is considered good. One recommendation would be to do your aerobic exercise one day and weight train the next, giving your body a day off completely once a week.

With resistance training stick to free weights, rather than the machines as they fail to obtain the same benefits. Your resistance weight training program must be at the right level of intensity, for both men and women. Sorry ladies, but I often see you using too light a weight which will have little to no benefit at all. You also dont want to overdo it, by lifting too heavy a weight. Try and reach a level of tiredness within each set. Again, another big mistake is doing the exercise incorrectly. If you have access to a trainer, ask him or her to show you how to do each exercise and have them watch you back. It is also important to ensure you do warm up exercises first.

A 30 minutes session should be plenty. Combine that with your aerobic exercise and fat burning foods, and you will become a very fit person with a nice toned body. One last thing to mention is the Body Mass Index (BMI). A BMI calculator will tell you your ideal body weight based on your height. Now depending on the profile of your body, the amount of fat you have, and the stage you are at in potentially losing weight, doing resistance training etc, use the BMI as a guide only. Put simply, muscle weighs. So in the early days you may find you put on weight, whilst it adjusts to your new activities as you reduce the levels of fat in your body, but at the same time increase muscle.

So, as with all new exercise, it is recommended you discuss with your doctor first. Best of luck and enjoy being fit and healthy.

by: Lana Soko

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