Do you want to have a stronger and more toned body but not become overly muscular in the process? Then the best thing for you is to start a resistance training program.
What Is Resistance Training?
Resistance training programs consist of exercises that use weights, machines and even your own body weight to work out the muscles properly. It is also known as strength training or weight training. This can be very helpful in achieving a healthier body.
This kind of muscle training is usually associated with athletes who need to build up their bodies. Many people think that when resistance training is done, the body will bulk up. In fact, it won’t. Resistance training is merely about increasing body strength, not getting massive muscles.
Resistance training can be practiced by just about anyone as long as you start slowly. It primarily builds and tones the muscle to make your body look better in a more natural way. This training program is also very useful for older people. The muscle training programs that older people usually do are standing free-weights resistance or the moderate-intensity seated machine training.
How Does Resistance Training Work?
A resistance training program principally uses various exercise equipment and machines such as the bench press, dumbbell or barbell. When this type of equipment is used, the muscles of your body will be pitted against the weight. The muscles will then slowly adapt to the extra weight. This will then result in hypertrophy or the enlarging and increasing of the nerve cells to help build muscle.
Before doing any resistance training, it will be best to consult a doctor first. This is especially important for people who have medical conditions or are overweight. This kind of training is not something that you can start on your own. You need to learn which is the correct equipment to use for different parts of your body. Your body must be in good condition before starting with the weights.
Resistance training can also be done without using any equipment at all. Doing push-ups is one good example. You can do it just about anywhere where there is enough space for you to move. In this case, it is your own body weight that will be pitted against your muscles. Anyone who can’t afford to buy fitness equipment can still do resistance training.
What Are the Benefits of Resistance Training?
1. Increase Bone Mineral Density
Bones are constantly rebuilding, meaning the tissues are breaking down and building back up all the time. However, as a person gets older, there may be problems with the bone mineral density as the remodeling may not be so active any more. This is particularly a problem with post-menopausal women.
Bone mineral density is usually supported by the hormones. To tackle 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 deal with this.
2. Increase Strength
Stronger bones and stronger muscles will develop as you undergo the resistance training program.
3. Increase the Range of Resistance Workouts
When your body is strong enough to carry some considerable weight, you will also be capable of doing activities that are more demanding. You will become less lethargic and live a more active lifestyle.
4. Reduce Body Fat
Pitting your muscle against the weights will definitely give your body the exercise it needs and help to burn off fat. It will also improve the overall tone of your body and make it look leaner.
5. Improve Health of Older People
For the elderly, adopting a resistance training program will help improve their health and reduce the risks of advancing age. They can be more independent, without needing to rely on other people for doing simple things. Being more physically fit will also decrease the risk of injuries in this age group.
6. Improve Heart Condition
Regularly doing resistance training exercise can result to a lowered heart rate and lowered blood pressure, especially after exercise. The risk of heart disease is reduced to a considerable extent.
Weight resistance training however must be correctly done and requires commitment and consistency. It will have to be done regularly, following a timetable that your doctor or fitness trainer recommends. If done incorrectly, the benefits of a resistance training program may be minimal and it can even result in injury.
Above all the key to resistance training or any fitness program is to take things steadily. As your muscles get stronger, move on to more demanding resistance workouts to develop your body strength further.