Resistance training can be very useful if done correctly. Discover the benefits of resistance training and learn to do better with some examples of resistance training sessions.
What is resistance training?
The dictionary definition for resistance training is: “training designed to increase the strength, power and muscular endurance of the body through resistance exercise, the most common form of which is weight training”. In other words, when you do a resistance training session, you are trying to strengthen yourself by conditioning your muscles to lift heavier weights or a certain weight for a longer period of time.
Resistance training is an extremely important component of your physical training program because as you age, your muscle mass will naturally lose unless you exercise to counteract the effects of aging. Moreover, modern lives generally become more and more sedentary.
Different types of resistance training
The phrase “resistance training” makes most people think immediately of the gym. Gyms are excellent places to train with weights, as they usually have a variety of weights and other equipment, but there are also other forms of resistance training you can do. Body weight exercises, circuit training courses, and rehabilitation exercises are all forms of resistance training and can also improve your muscle strength.
Benefits of resistance training
Strength training will provide you with a wide range of health and fitness benefits, including:
- Increase strength
As long as you follow a properly structured training program, you can improve your strength in every muscle. Daily activities such as lifting things, shopping, do-it-yourself and gardening will be easier and will be close at hand.
- Increased calories burned.
The energy cost of tonic and stronger muscles increases the metabolic rate (the rate at which your body burns calories). These calorie-burning benefits occur not only when you exercise, but 24 hours a day! Each extra pound of muscle in your body will burn another 50 calories a day, which is equivalent to five pounds of body fat per kilogram of muscle each year.
- Improved posture
When you strengthen your body appropriately, you can deal with muscle imbalance and realign the most common postural problems, such as lower back, rounded shoulders, and weak abdominal muscles. The end result is that you can walk up, reduce the discomfort and feel better.
- Less risk of illnesses
Studies have shown that a regular resistance training program increases the production of special white blood cells responsible for the attack of tumors and viruses. These effects are particularly pronounced in people who previously had not participated in resistance training, so regular resistance training can improve their immune system.
- Reduction of the risk of injury.
Stronger muscles mean a stronger body, which also means you’ll be less likely to suffer muscle damage because your muscles will be better conditioned and used to work.
- You’ll get improved looks!
Everyone wants to look their best and tonic muscles will go a long way to achieving this goal. Furthermore, the combined effects of the other benefits above will help you to look healthier in general.
How much resistance training should you do?
To get the best benefits from your resistance training, you should try doing two separate 45-minute sessions each week.
Less frequent training, such as one session per week, will still bring benefits, but exercise gains begin to decrease after a period of 72 hours, so two sessions, separated by 48-72 hours, will give the best results.
If time limits make it difficult to include two sessions in a week, try combining resistance with cardiovascular training (CV) in one session and repeat it twice a week. The circuit training courses reach him and, although they represent a challenge, will include more in a one-hour session than a single discipline.
Precautions for resistance training
If you are not sure whether to start a resistance training program or if you do not exercise for a certain period of time, first ask your doctor for prior authorization. Furthermore, you need to get professional instructions on the correct lifting technique so that you can learn how to handle and lift weights correctly.
Resistance training: what to look for
With resistance training, there is no “better” piece of equipment. The idea of resistance training is to exercise all the muscles that support the body and to hold the skeleton together. Therefore, it is important to follow a complete program of exercises to keep the body in complete postural alignment. See the table below to see the main areas for the exercise:
Which muscles should you exercise for a total resistance program?
- The upper part of the back
- Biceps (front of the upper arm)
- Triceps (back of the arm)
- Abdominals (stomach area)
- Oblique (sides of the abdomen)
- Lower back
- Core (deep postural muscles)
Training tips for resistance exercises
As with any training session, it is important to include a gradual warm up at the beginning of the session and end with a cooling at the end. Both its heating and cooling must last at least five minutes.
Starting the workout
As with anything new, it is much better to learn the right technique from the beginning rather than later. In addition, if this training is not performed safely, resistance training with the wrong technique involves the risk of injury, so always seek professional advice before starting. For basic body conditioning, where you’re gently introducing your body to resistance exercises, machines can be a great start. Once you have “kicked” your routine, adding exercises with dumbbells and barbells will bring greater benefits.
Next steps for the resistance exercise
Always start with a comfortable, easily manageable weight. Whenever you work out, a weight should never be too heavy. Moreover, as you learn the technique and perform the exercise correctly, it is essential to complete all the movements correctly so that the movement model is “adjusted”.
Advancing in resistance training
Never sacrifice the technique to progress. You may be tempted to compromise the correct execution of the exercise as you push harder or try an additional repetition. Resist the temptation and let the natural adaptation of your body determine your rate of progression.
This session is an excellent combination of cardiovascular training and ideal resistance for a total toning program.
- Complete a set of 15 to 20 repetitions up to 10 different exercises.
- After finishing each exercise, go directly to the next one, without recoveries.
- When the game is completed, choose a piece of CV equipment for a 5-10 minute workout.
- Complete a second complete circuit of exercises, the same repetitions, without recoveries.
- Cool and stretch.
- The strength session focuses on developing muscle strength and, as a result, fewer repetitions are used.
- Perform 3 sets of 10, 8 and 6 repetitions of each selected exercise, allowing 1-2 minutes recovery between sets and even between different exercises.
- Cool and stretch.
The key to effective and successful resistance training sessions is to continuously vary the exercises you do. If you do the same exercises every time, your body adapts and then stabilizes. If you continually challenge your body with different exercises, repetitions, and techniques, your training gains are much greater.