Importance of Resistance Training

What is Resistance Training? Resistance training is the use of resistance to build strength or muscularity. When performing resistance training repeatedly and consistently, your muscles will become larger and stronger because of adaptation.

Examples of Resistance Training Free weights – Weights not connected to a device, such as dumbbells and barbells. Weight machines – Machines that enable you to build strength through adjustable weight and setting but do not give you a free range of motion. Medicine balls – Resemble basketballs in looks but are heavier and vary in size and weight. Resistance bands – Resemble large flat or tubed rubber bands, usually with handles, that provide a continuous resistance throughout movement. Your own body weight – Any exercise that only requires your own body, such as squats, lunges, push-ups, or burpees.

Benefits of Resistance Training Better posture Decreases pain Boosts energy Increases self-esteem Increases amount of calories burned at rest Improves mobility Daily tasks become easier Improves muscle tone/definition Regulates insulin

How Much and How Often According to the ACSM guidelines: You should train each major muscle group two to three times a week. For someone just getting started, very light or light intensity is best. You should do two to four sets on each exercise. For each exercise, 8-12 repetitions improve strength and power, 10-15 repetitions improve strength in middle-age and older persons starting exercise, and 15-20 repetitions improve muscular endurance.

Safety A pre-exercise screening is important to identify any health risks. Safety and good form should always come first. It is better to have good form and lift less weight than bad form with more weight. A certified exercise professional can help you develop a safe, effective program.

Muscle recovery Muscle needs time to repair and grow after a workout. If you don’t give your muscles enough time to recover, they will not get bigger or stronger. They should have at least 48 hours of recovery time before working them again..

Sources http://www.acsm.org/ http://www.betterhealth.vic.gov.au/