Strength or resistance training increases muscle strength by pitting the muscles against a weight or force. This is the type of training you would do to increase muscle size. The muscle cells adapt to the extra workload by getting bigger and using more nerve cells to help the muscles contract, thus you add mass and strength.
What do you need to know about strength or resistance training?
Well to reduce the risk of injury you must remember the following 3 things:
1. It is important to pay attention to safety.
2. It is important to maintain good posture and body positioning (form).
3. Rest is just as important as the actual lifting.
To enjoy resistance training, and reap the most benefits it is important to remember these three things:
1. There is more than one way to do resistance training (variety).
2. You should mix it with other types of exercise.
3. There are plenty of benefits, like weight loss, muscle growth, and even faster metabolism.
Let’s take a closer look.
Safety is very important in strength or resistance training. So, first and foremost, consult with your doctor before you start any new exercise program, particularly if you are out of shape, older, or have medical conditions. So, let’s take a look at some suggestions for safety: For one, you should make sure that a qualified professional shows you how to correctly perform the exercises, not just a neighbor or friend. Doing exercises wrong means less benefit and increased risk of injury; secondly you should always wear appropriate clothes and protective equipment; be sure to warm up and cool down; check all equipment before you use it; never hold your breath while lifting weights, breath out while lifting; stand on a non-slip surface to reduce the risk of falls; use a spotter (some one who will take the weight from you if needed); stop if you injure yourself or feel pain. Last but not least, give your body a chance to recover by resting between sets and especially between workouts.
There are many different forms of resistance training and strength training including:
– Free weights – such as dumbbells or barbells.
– Weight machines – these are devices that have adjustable seats with handles attached to either weights or hydraulics.
– Resistance bands – these are like giant rubber bands. The bands are portable and can be adapted to most workouts.
– Own body weight – this can be used to do bent-knee sit-ups or abdominal curls, push-ups and chin-ups.
Mix in other forms of exercise. For example, only do resistance training every-other day, and on the other days do aerobics, go for a jog, swim, play tennis, or anything else.
There are many benefits of resistance training such as increased muscle strength, power, endurance and size, which is a given. However, you also get benefits like increased bone density and strength, reduced body fat, increased muscle-to-fat ratio, a boosted metabolism, lowered heart rate and blood pressure, improved balance and stability, enhanced performance of everyday tasks, reduced risk of developing diseases, and overall enjoyment of life.