Resistance Training Is For Everyone

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Everyone Should Do Resistance Training

Resistance training is one of the five types of exercises along with endurance, balance,  flexibility and cardio. Ideally, all five types of exercises should be included in a healthy workout program. 

You don’t have to do all of them every day, but doing various exercises helps keep the body in tip-top condition and healthy, and also makes exercise less boring. 

Health Benefits Of Resistance Training

The key benefits of resistance or weight training are to develop tone and strength through the contraction of the muscles. Increased muscle tone aids in losing weight as the muscles continue to contract – burning calories – even when you are sleeping or sitting down watching television. The effects of improved muscle strength range from giving you more endurance to preventing falls in older individuals. 

If you use interval training as a part of your resistance routines you can also receive cardio benefits. which means that you are toning the body while improving the function of the heart and lungs. Interval training requires a great deal of physical effort and motivation as you complete each set in the circuit. However, the results will be an increased metabolic rate and more calories burned. 

Different Types Of Resistance Training

There are a number of techniques that can be used for resistance training. They include the use of weights, resistance bands, yoga, medicine balls, and body weight.

Resistance training can involve upper body workouts and lower body workouts. Most individuals alternate lower and upper body workouts on different days. Another way, as mentioned previously is to involve both upper, lower body, and cardio as a part of an interval training routine. For example, do one set involving upper body, next set cardio, then lower body, cardio, and so on.

Lastly, you can do cardio one day, and the next day do resistance training. My preference is to work on resistance and cardio using interval training every other day. You have to experiment with the exercises to see what works best for you.

When you’re new to resistance training, it’s difficult to figure out how much weight to lift. As an inexperienced lifter, it would probably be a bad idea to lift very heavy weights. Instead, find a weight with which you can perform 10 reps. If you can do more than 10, go heavier. If you can’t get 10, grab lighter dumbbells. Do 2 to 3 sets of reps for each different exercise.

Once you determine the right weight to use for each exercise, set a goal to increase this weight as you progress. This is called progressive overload. The idea is to introduce new stimuli each week so your body is forced push beyond what it’s adapted to doing.

A few Examples Of Resistance Training Exercises

Squat To Overhead Press

resistance training Squat to Overhead Press

Works hamstrings, quadriceps, abs, butt, and shoulders

A. Stand with feet about shoulder-width apart, elbows bent, a weight in each hand at shoulder height, palms forward. Move into a squat; hold for couple seconds

B. Push through heels to stand up, moving weights overhead. Return to starting position. Do 3 sets of 15 reps.

Single Leg Dumbbell Arm Curl

resistance training Single-Leg Dumbbell Row

Involves back, butt, shoulders, biceps, quadriceps, abs, and hamstrings

A. From a standing position, hold a weight in left hand. Lean forward so back is about parallel to floor; place right hand on a chair or exercise ball for support. Extend left arm toward floor, palm facing in; lift straight left leg behind you, so body almost forms a T.

B. Slowly bend left elbow and pull weight up until elbow is even with torso; hold for a moment, then lower weight. Do 15 reps, then switch sides and repeat. Do 3 sets.

Step Up With Biceps Curl

resistance training Step-Up With Bicep Curl

Works quadriceps, hamstrings, butt, abs, biceps

A. Place a box or bench in front of you.

B. Place a dumbbell in each hand with a palms up grip.

C. With one leg, step up on to the box and raise your other leg up (as if taking another step).

D. At the top of the step, curl your arms up bringing your biceps towards your shoulders.

E. Return to the starting position and switch legs.

Dolphin Plank

resistance training Dolphin Plank

Works back, abs, shoulders

A. Get down on the floor on your hands and knees. Next, bring your elbows down to the floor, while your palms stay firmly grounded. As you do so, raise your hips toward the ceiling.

B. Your legs should be straight, your forearms should rest flat on the ground, your head should be between your elbows, resting on the ground, and your palms should be flat on the ground in front of your head. Your body should take the shape of a triangle.

C. Look down on the floor and remain in this pose for 30 to 60 seconds. Then, gradually exhale and let your knees touch the ground.

Biceps Curl Squat

resistance training Bicep Curl Squat

A. Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.

B. Grasp a dumbbell in each hand and curl your arms by bending at the elbows, bringing your wrists to your shoulders, and keeping your elbows in a locked position.

C. Extend your arms and return the dumbbells to the starting position at your sides.

D. While bending at the waist, squat down and descend until thighs are just past parallel to floor.

E. Return to the starting position by extending your knees and hips until your legs are straight.

F. Repeat the exercise for the prescribed number of repetitions

There are many, many more different exercises you can do. Do your due diligent research to develop your own program. And then get to work. It will be worth it in the long run.

 

 

 

 

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