What Is Resistance Training?
Resistance training involves activities that use weights, machines, bands, and even bodyweight to work the muscles. It is also known as strength training or weight training; this type of training will lower body fat and help you achieve a healthier body overall.
This kind of training is usually associated with athletes or bodybuilders, many people think that when resistance training, the body will grow bigger or bulky. Trust me you will not, resistance training is simply about increasing the strength of the body, not its size.
In fact, this type of training can be practiced by anyone. Resistance training builds and tones the muscles to give the body the aesthetic look you are working for. This training program is even suitable, if not recommended for elders. The usual training programs assigned to the elder community are standing free-weights resistance or the moderate-intensity seated machine training.
How Does Resistance Training Work?
A resistance training program will include the use of various exercise equipment and machines like the bench press, dumbbell, or barbell. When the equipment is used, the muscles of the body will be pitted against the weight. The cells of the body will then adapt to the extra weight. This will then result in hypertrophy or the enlarging and increasing of the nerve cells to help in muscle contraction.
Before doing any resistance training, it will be best to consult first with the doctor. This goes especially for people who have medical conditions or are overweight. This kind of training is not something that you can explore on your own. You have to know the proper equipment for the needs of your body. The body must also be conditioned first before taking in the weights. You may want to hire a trainer or a coach, if not get well educated in the topic
Resistance training can also be done without resorting to the equipment. Doing squats or push-ups is a good example. You can do it just about anywhere where there is enough space for you to move. This time it is your own bodyweight that will be pitted against the muscles.
6 Benefits of Resistance Training?
Increase Bone Mineral Density
Bones are constantly remodeling, which means the tissues break down at the same time they build up. The peak of remodeling takes place during puberty. However, as a person ages, there may be problems with the bone mineral density as the remodeling may not be as active anymore. This is especially a problem for post-menopausal women.
Bone mineral density is usually support by the hormones. To address the problem of not having the hormones to maintain bone mineral density, physical activity is the next best option. Resistance training is one physical activity that can address this.
Strong bones and muscles will be develop as you undergo the training program.
Increase the Range of Activities
When your body is strong enough to carry some considerable weight, then definitely you will also be capable of doing more strenuous activities. You are less likely to be lazy and you can live a more active lifestyle.
Reduce the Body Fat
Pitting the weights on your muscle will definitely give the body the exercise it needs and get rid of the undesirable fats. Through weight training, you can expect the body to look better and to be leaner.
Improve the State of the Elders
For the elderly, undergoing a resistance training program will help improve their health and decrease the risks brought about by age. They can be more independent, without needing to rely on other people for doing simple things. Being able to do so will also decrease the risk of injuries in the elders.
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 reduce to a considerable extent.
This kind of training however must be properly do. It requires commitment and consistency. It will have to be do on a regular basis, following a schedule that the doctor or the personal trainer would recommend. If done incorrectly, the benefits of the program may not be suitable, and it can even result in the injury. The key here is to simply take your time. Do things one step at a time with the proper form. As your body condition improves, then move on to more challenging exercises.