6 Benefits of resistance training
Do you want to have a stronger and more beautiful body? Then the best thing to do is get on your feet and start doing the resistance training. It is a proven fact that the more muscle you have, the more calories you burn when resting. Which speeds up fat loss and increases your metabolic rate. Resistance training is a great way to build lean muscle mass. And that is just one benefit of resistance training. Today we are going to go over 6 benefits of resistance training.
What Is Resistance Training?
Resistance training involves activities that use weights, machines, and even bodyweight to work out the muscles properly. It is sometimes referred to as strength or weight training. This can be very helpful in achieving a healthier body.
This type of training mainly involves athletes who have to build their bodies. Most individuals believe that the body would become bigger when resistance training is done. Actually, it will not. Resistance training is simply about increasing the strength of the body, not its size.
In fact, everyone can do this. It basically builds and tones the muscle to give the body a better look. This training program is even very much advisable to the elders. The usual training programs undergone by the elders are standing free-weights resistance or 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. The body muscles are matched against weight when the equipment is used. 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 the 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 on the weights.
Resistance training can also be done without resorting to the equipment. Doing push-ups is one 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. So those who are a bit constrained in the budget can still do resistance training.
What Are the Benefits of Resistance Training?
There are several benefits of resistance training but today we are going to go over 6 of them. Keep in mind that it's about overall health.
Increase Bone Mineral Density
Bones are constantly remodeling, meaning 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 supported by 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.
Increase Strength
Strong bones and strong muscles will be developed as you undergo the resistance training program. By forcing your muscles to operate against a weight or force, resistance exercise improves muscle strength. Resistance training is founded on the idea that when a resistance force is applied to the body, the muscles will work to overcome it. Your muscles develop stronger when you practice resistance training on a regular basis. The type of muscular development you get will be determined by specific combinations of reps, sets, exercises, resistance, and force. The following are some general guidelines based on the RM range:
- Power: 1 – 6 RM per set, performed explosively.
- Muscle strength/power: 3 – 12 RM per set, fast or controlled.
- Muscle strength/size: 6 – 20 RM per set, controlled.
- Endurance: 15 – 20 or more RM per set, controlled.
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
Putting the weights on your muscle will definitely give the body the exercise it needs and get rid of the undesirable fats. Thus expect the tone of the body improves. Even more, expect the body to look better, to be leaner. As I previously mentioned, the more muscle you have on your body the more calories your body burns even at rest. Many people refer to it as muscle burns fat. If the muscles need extra glucose during a certain period of time, then fat cells are broken down into energy-related glucose. Exercise lowers levels of blood glucose, hence the term "muscle burns fat".
Improve State of the Elders
For the elderly, undergoing a resistance training program will help improve their health and decrease the risks brought about by the 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. Everyday things such as getting up from a chair can be a struggle for the elderly or those who don't have the right muscles to do the work to get up. Resistance training helps with that.
Improve Heart Condition
Regularly doing resistance training can result in a lowered heart rate and lowered blood pressure, especially after exercise. The risk of cardiac disorders is significantly lowered.
Overview
This kind of training however must be properly done. It requires commitment and consistency. The work must be done on a schedule that the doctor or trainer recommends. Done incorrectly, the benefits of the program will not be enjoyed and it can even result in injury. After four to six weeks of consistent resistance training, you can gradually raise the intensity of your workouts as your muscles adapt.
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. The strength of the body and its overall look is at stake in resistance training. So you better be sure to do it properly.
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