Posted on January 8, 2008 in Fitness Trends
Resistance or strength training helps in increasing the shape, size and strength of muscles. Experts state that “right performance” is the key to achieving the results of strength training. Find how you can benefit from the same from the article below.
Resistance training is often confused between “strength training” and “elastic or hydraulic training”. Strength training basically deals with a type of training which uses resistance to force a muscular contraction. On the other hand, elastic or hydraulic training refers to a specific type of strength training itself.
What is resistance training?
Resistance training is an exercise that challenges the muscles to move against an undesired or unaccustomed force. Experts claim that resistance training is the most powerful exercise technique that aims at toning and strengthening the muscles. Therefore, in some cases, resistance training is referred to as strength training.
Resistance training contributes in a way that it increases bone health, bone density and the overall health of a person. In addition, the technique also initiates blood circulation and enables the smooth functioning of joints and muscles.
Benefits of Strength or Resistance Training
The benefits of resistance training exercises are listed here below:
- Increases the strength and size of muscles
- Increases bone health and density
- Reduces weight
- Equals muscle to fat ratio
- Increases the metabolism rates
- Improves balance
- Ensures better performance of tasks and activities
- Contributes to good health by reducing the risks of diabetes and arthritis
Principles of Resistance Training
The basic principles of resistance training are listed here below:
- The type of lift: This depends on your physical capabilities, the kind of muscles you want and whether the exercise would suit you as a beginner or not.
- Intensity of the exercise: The faster you lift the greater will be the intensity of the exercise technique.
- Volume: This takes care of the number of lifts you would want to do. The greater the number the greater the size and strength of muscles.
- Variety: Changes in the routine form of exercise increases muscle adaptability and strength.
- Progressive Overload: Experts emphasize that a gradual increase in the lifts increases he strength and durability of the muscles.
- Rest: Breaks between the exercises is essential. Two minutes rest is important for increasing the size of muscles and four minutes rest is important for increasing the strength of muscles.
- Recovery: 24 hours of complete rest is essential for the body and the muscles to recover for another round of exercises.
Physiological Effects of Resistance Training
The main effect of resistance or strength training is observed with the ongoing hormonal changes within the body. The testosterone hormones experience a remarkable increase which promotes the strength and size of muscles. Studies show that training the leg muscles with free lifts can cause a tremendous shift or increase in the hormonal levels.
Aerobic exercises are more popular in the gyms for reducing weight. Much to people’s belief resistance or strength training helps in reducing excess weight more effectively than aerobic exercises.
A third significant aspect or effect of resistance training is that it strengthens the body by enabling muscle coordination. This is brought about by the brain which functions in way to work a muscle at a time and relax another at the same time.
Finally, resistance training helps in increasing the bone density. This brought about by the repeated loads experienced by the muscles that induce the osteoblasts to produce more bones.
Resistance Training for Women
Experts and studies suggest that resistance training is safe and effective for women too. The technique however, does not help women to produce larger muscles due to the presence of high levels of estrogen hormones in their bodies.
Instead, strength or resistance helps in increasing and toning the muscles. This process also provokes the progressive fat tissues to burn down thereby shedding the excess weight from the body. As observed, we can conclude by saying that resistance training is a healthy practice for men and women alike.
Common resistance training exercises for women include:
- The Side Shoulder Raise
- The Front Shoulder Raise
- The Upright Row
- The Biceps Curl
- The One Arm Dumbbell Triceps Curl
Safety Resistance Training Tips for Men and Women
The following techniques of resistance training should be taken care of by both men and women alike:
- Warms up before any exercise is very important
- Proper body alignment
- Proper breathing techniques
- Use safe and maintained equipments
- Every set should consist of 8-12 repetitions per set
- Wear appropriate clothing
- Ensure that all the major muscles are worked upon
- Ensure that you move weights through the joints entire range of motion
- Limit each workout to 1-2 sets each containing 6 different exercises
- Do not over train your muscles
Physical therapists and experts opine that “correct performance” is the most important aspect of resistance training. Many people live in the illusion that heavy weights and speed can help achieve strong, large and toned muscles. This is an incorrect procedure that will yield little or no result for you. Discuss the suitability and safety of a technique with a professional trainer and engage in resistance training to fix your muscles.
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