Are you looking to have a stronger, leaner, healthier body? Resistance training can help you get the strong, lean, healthy body you want, plus give you some extra bonuses to boot!
Resistance Training - What is it?
The type of exercises described as resistance training include movements where there is a resisting force, be that barbells, dumbbells, weight machines, or even the weight of your own body. There are many health benefits which result from resistance training.
When you embark on a training program using resistance, you'll be using your body weight, or various exercise equipment such as barbells, dumbbells, or exercise machines found in gyms such as leg press or bench press. Exercises are performed where the muscles are resisted by or pitted against the weight of the equipment, or your body weight, like when doing a push up. The most popular training programs for older adults include the use of free-weights or seated weight machines, both used at moderate intensity.
Resistance Training - How Does It Work?
Resistance training results in muscle hypertrophy, which is simply the term we use to define the process whereby muscles initially have microscopic breakages and when healing occurs during rest times, the muscle becomes stronger and slightly enlarged. Women do not need to be concerned with creating large bulky muscles from weight training because they lack the required level of testosterone in the body to have that result.
Before doing any exercise program, it will be best to first consult with your primary care physician, especially for those individuals who are currently dealing with medical conditions or who are overweight. In addition, this type of training is not something that you would be well advised to explore on your own. It is important to your safety and to the effectiveness of the training that you perform the exercises correctly. Therefore, it is best to study the proper form for the exercises you are interested in doing, or hire the services of a personal trainer.
Resistance Training - How Can it Benefit You?
1. Increased Bone Mineral Density
Bones are constantly rebuilding. Our bones have the most rebuilding activity in puberty. As we age, our bone mineral density can decrease as the rebuilding activity has slowed. This is especially common in post-menopausal women. The American College of Sports Medicine advises that post-menopausal women may delay or avoid onset of osteoporosis by increasing bone mass through strength training.
Using resistance training to increase bone density can help to avoid injury and maintain independence.
2. Increase Strength
Increased muscle and bone strength makes day-to-day activities easier and more enjoyable. It also positively affects your confidence in everything from mild forms of physical activity to the most challenging of activity.
3. Reduce Body Fat
Increasing the percentage of lean muscle mass in your body causes your body to burn more energy or calories. This results in you being able to reduce weight if you need to while keeping the calories you are consuming in your food the same.
4. Keeping you feeling young
Having a strong, fit body helps to make you feel more energetic, increasing your overall feeling of wellbeing and youth. Being able to do so will also decrease the risk of injuries in the elders
6. Improve Heart Health
Regular training using resistance can result to a lowered heart rate and lowered blood pressure. Thus reducing your overall risk of heart disease.
The keys to obtaining all these benefits are to firstly check with your physician about you the suitability of your program to your needs. Then learn how to execute the exercises correctly and safely. Commit to consistently working out according to a schedule recommended by your doctor or physical trainer. Take your time with increasing the intensity of your workouts, and watch your strength and health increase!
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