Exercising has numerous well- documented benefits for the body. There are various kinds of exercises that people do to keep fit and healthy. One of the most popular kinds of exercising is resistance training.
What is Resistance Training?
Resistance training is a kind of physical exercise that is deliberated to enhance the overall muscular fitness of the body. In this, a single muscle or different muscle groups are used against an external resistance force in rotation. Resistance training exercises cause muscles of different parts of the body to contract against the external resistance force. This leads to build up of vigor, power, and endurance in the body.
Things Used for Resistance Training
There are different things that are used to offer external resistance. These can be dumbbells, water bottles, bricks, exercise tubes, your own body weight, etc. In short anything that causes the muscles to contract can be used to lend resistance.
Resistance training is also referred to as weight training or strength training. It helps in strength building. It also enhances the size of skeletal muscles. So, it is a kind of weight gain exercise. Training is dependent on the principle that if you use a particular set of muscles in the body, they will overcome the resistance force. And, when the muscles do the same thing repeatedly, they gain strength and vigor.
A well-formed fitness program encompasses strength training. Strength Training not only enhances the joint function, it also improves the bone density and promotes muscle strength. Resistance training even increases lung and heart fitness. Vary your progressive training program every six to eight weeks to maintain improvement.
Variables That Impact Results Of Resistance Training
There are various things that influence the outcomes of resistance training. These are mentioned below:
- Number of sets of the exercises
- Number of repetitions that are done
- Kinds of exercises undertaken
- Intensity of the workout
- Frequency of the sessions
- Period of rest
Types of Resistance Training
- Free weights – this includes use of tools such as barbells, dumbbells, and kettlebells
- Use of sandbags or medicine balls
- Weight machines – these are devices with adjustable seats and handles. These are either attached to weights or to hydraulics
- Resistance bands – these are akin to huge rubber bands that offer resistance. These can be used for various workouts. They offer continuous resistance
- Suspension equipment – this training tools uses gravity as well as body weight of the user to offer resistance
- Resistance Training using your own body weight. Different exercises that are done include squats, chin-ups and push-ups. This kind of exercise can be done while travelling or even at work.
Health Advantages of Resistance Training
There are several physical as well as mental benefits of resistance training. These are mentioned below:
- Increased muscle strength in the body
- Protection from muscle and ligament injury
- Maintaining balance of the body
- Increased flexibility
- Weight management
- Increase in muscle-to-fat ratio. In short, a person gains muscle. This leads to gain in body weight, however the person becomes fit on the whole
- Minimizes cognitive deterioration in elderly people
- Improved stamina
- Serves as an impediment to chronic ailments such as arthritis, diabetes, back pain, heart disease, depression, obesity
- Better mobility and overall body movement
- Management of pain
- Better posture
- Reduced Chances of injury
- Higher bone density
- Minimizes the peril of osteoporosis
- Better sense of well-being
- Increased level of confidence and self-belief
- Preventing insomnia and disturbed sleep patterns
- Increased self-esteem
- Better execution of daily errands and other tasks
Warm Up Prior To Resistance Training
It is important to do some warm up exercises before beginning the training exercises. You can begin with light aerobic exercises like walking, rowing or cycling for just about five minutes. Just stretching different parts of the body is also good. Dynamic stretching encompasses slow as well as controlled movements that exhibit complete range of body motion.
Importance of Rest in Advanced Resistance Training
Muscles require sufficient time to repair as well as grow post resistance training workout. It is vital to rest a muscle group for a minimum of 48 hours before working it out again. For instance, in case you work the upper body on Tuesdays and Fridays, you can do lower body exercises on Mondays and Thursdays.
Gaining strength from advanced resistance training
Most of the beginners face a fast increase in stamina and strength when they begin with resistance training. However, this is followed by a period of plateau or leveling-out.
When a person commences resistance training, the initial boost in strength is because of a phenomenon known as neural adaptation. This connotes that nerves that supply blood to the muscles vary their behavior. These nerves lead to increased muscle contraction. So, a person stays the same size but gains strength.
In course of time, the muscle cells act in response to constant training. There is a slight increase in size, however there is no reason to be discouraged as this is an encouraging sign and you will gain muscle mass soon.
What to do when you hit a Plateau?
Varying the workouts help you to push past the period of plateau. Introduce a slight variation in the exercise that you do. This can help propel growth. It also helps when you shock the muscles with a variety of stresses. Always have a gym instructor or a personal trainer help you in your workouts. This will help you achieve your target. Mentioned below are some things that you should do if you hit a plateau:
- Increase the number of reps, duration of the workout & frequency of the workouts
- Target different set of muscles at regular intervals
- Introduce variation in exercises.
- Augment the weight that you lift by 5 to 10%.
- Cross-train along with activities like swimming, running, etc
- Change the workout after four weeks so that the body does not get used to it.
Conclusion
Resistance Training provides numerous benefits to the body. The weight gain that happens on account of training is because of muscle build-up. But, this means the body will burn more calories. So, in short training leads to burning of more fat in the body. A person becomes fitter with strength training. Do training just two or three times in a week and allow the body to recover in between. training can easily be done at home.