Resistance training is the best thing you can do if you would like to have a stronger and more beautiful body (and who wouldn't?),
Resistance training involves activities that use weights, machines and even body weight to work out the muscles. It is also known as strength training or weight training. Many people have jobs that involve little in the way of physical exercise and your body adapts to this by allowing your muscles to shrink (atrophy) to the point they are able to do your job but not much more.
Strengh training is quite often associated with athletes and body builders who work hard at increasing muscle size. Most people would think that when resistance training is done, the body will grow bigger. For many men (and some women) increasing muscle size is desireable, but, the resistance training I'm talking about won't increase your bulk but will simply increase increase the strength of the body.
The resistance training I'm referring to basically builds and tones the muscles to give your body a better look. Strength training is extremely important to seniors who wish to maintain mobility. I recommend that seniors use standing free-weights resistance or moderate-intensity seated machine training.
How Does Resistance Training Work?
Your program should include the use of various exercise equipment and machines like the bench press, dumbbell or barbell. The muscles of your body will be pitted against the weight and gravity. The cells of the body will then adapt to the extra weight. This will then result to hypertrophy or the enlarging and increasing of the nerve cells to help in the muscle contraction.
I always advise that you consult your doctor before beginning any type of exercise program and resistance training is no exception. This goes especially for people who have medical conditions or are overweight. This kind of training is not something that you should explore on your own. Hire a personal trainer to get you started on the right track. A trainer will design a program appropriate to your physical condition and goals.
Strength training can also be done without the need for equipment. Doing push-ups and crunches are examples. You can do it just about anywhere there is enough space for you to move. This time it is your own body weight that will be pitted against gravity. So those who are a bit constrained in the budget can still do resistance trainings. Body-weight resistance exercises are a great way to build up to free weights.
Here are some of the benefits of strength training:
- Increased Bone Mineral Density
Bones are constantly remodeling, meaning the tissues break down at the same time they build up. The peak rebuilding time is during puberty. However, as a person ages, there may be problems with the bone mineral density as activity and hormone levels change. This is especially a problem to post-menopausal women whose changing hormones can actually rob the bone of mineral content. Osteroporosis is a thinning of the bone mass that can result in bones easily breaking.
Bone mineral density is usually supported by the hormones. To address the problem of not having the hormones to maintain the bone mineral density, physical activity is the next best option. Resistance training is one physical activity that can address this.
- Increased Strength
Strong bones and strong muscles will be developed as you undergo resistance training.
- Increased Range of Activities
When your body is strong enough to carry some considerable weight, then you will also be capable of doing more strenuous activities. You will feel energized and actually want to live a more active lifestyle.
- Reduced Body Fat
It is a proven fact that muscle burns more calories at rest than fat. Not only will resistance training build fat burning muscle, but fat is also being burnt as you workout. Your muscle tone will improve, fat will be reduced and the shape of your body will improve. Be sure to combine some aerobic exercise into your workout routine.
- Improved Mobility For Seniors
For the elderly, undergoing a resistance training program will help improve their health and decrease the risks brought about by old age. They can be more independent, without needing to rely on other people for doing simple things. A weak body is much more at risk for injury and prone to injury causing accidents such as falls.
6. Improve Heart Condition
Regularly doing resistance training can result in a lowered heart rate and lowered blood pressure, especially after exercise. The risk of heart diseases is reduced to a considerable extent.
This kind of training however must be properly done. It requires commitment and consistency. It will have to be done in a regular basis, following a schedule that your personal trainer would recommend. If done incorrectly, the benefits of a strength training program may not be enjoyed and it can even result the injury.
The key here is to simply take your time. Do things one step at a time correctly. As your body condition improves, then move on to more challenging tasks.
Read more about resistance training here...
A wide range of resistance training books and equipment can be found at reasonable prices at Amazon.com.
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