Along with strength, balance, and flexibility activities, resistance training is an activity that’s included in the American Heart Association’s Physical Activity Recommendations. So do you know what the guidelines are?
The article introduces an overview of resistance exercise, its benefits, and safe and effective advantages methods right here.
1. What Is Resistance Training?
This is a form of muscle strengthening by allowing muscles to resist a certain weight or force. When you do antagonism training regularly and consistently, your muscles get stronger.
It typically builds muscle by using resistance from your body weight, from the weight of equipment and machines.
The Difference Between Resistance Training And Strength Training
It often focuses on training frequency rather than the weight of the equipment (or how heavy the exercise is) Strength training often focuses on a large amount of muscle tissue to make the muscles bigger. Strength training workout often increases weight training equipment more than training frequency.
2. What Are The Benefits Of Resistance Training?
What makes so many people love resistance training? Resistance training not only helps you improve muscle strength but also actively supports mental health.
According to the European Journal of Clinical Nutrition, resistance movement significantly increased metabolic rate after 9 months of exercise.
To increase the effect of reducing excess fat, you should combine resistance training and cardio exercises when exercising.
>> Read more: What You Need To Know About Fish Allergy
Increase Bone Density And Improve Balance
According to research, resistance training helps the ability to reduce low back pain; relieve symptoms of arthritis and fibromyalgia. What’s more, resistance training has been shown to reverse aging factors in skeletal muscle.
Additionally, a strength full body workout can help improve balance and stability. These are all important factors for keeping you healthy over time.
Mental and emotional health has a big impact on your quality of life and experience.
So What Are The Benefits Of Resistance Exercise For Mental Health?
A study from the JAMA Journal of Psychiatry found that resistance training at home can help reduce symptoms of depression. Even if you do light your stress levels are reduced.
Resistance Training And Bone Density
- Improve muscle strength and endurance
- Reduce the risk of sports injury
- Improve your posture
- Improve sleep and avoid insomnia.
3. Resistance Training Equipment
What is the equipment for resistance training?
There are many types of equipment to choose from.
Some Of The Most Popular Devices Include:
- Free dumbbells (barbells, barbells, and kettlebells)
- Gym ball or sandbag
- Resistance wire
- Weight machines – equipment with an adjustable seat with handles attached to the weights
- If you want to do resistance training yourself at home, you can equip one of these devices to diversify your workouts.
4. Frequency Of Resistance Training
On average, to get the effect and benefit of resistance training, you should train 2 non-contiguous days per week.
According to each level, the frequency of exercise will increase gradually:
- Newbies: 2-3 days/week,
- Regular exercisers: 3-4 days/week;
- Professional exercisers: 4-6 days/week
Design A Typical Resistance Training Program For Beginners:
8-10 exercises that work the main muscle groups of the body.
Do 1 sets of each exercise. Repeat the movement at least 8 times for each set.
Once you become proficient, you can gradually increase the frequency and/or frequency of resistance exercises.
5. Sample Resistance Training Program For Beginners
If you want to do resistance training to increase your strength and endurance but don’t know where to start, here’s a sample program for you.
Note. If you have not exercised for a long time, or you have any general health problems (heart disease, diabetes, osteoporosis, etc.), consult your doctor before exercising.
Weeks 1 – 4 Focus on compound movements:
- Chest Press (Chest Press)
- Number of sets (set): From 2-4 reps/ set
- Number of reps for each movement: From 12-15 reps/set
Weeks 5 – 8 Alternate upper and lower body exercises:
- Upper body exercise: back exercise, forearm exercise, biceps exercise, chest exercise, shoulder exercise
- Lower body exercise: abs, calves, legs, butt
- Number of sets (set): From 3-4 times/ set
- Number of reps for each movement: From 10-12 reps/set
Weeks 9-12 Focus On Exercises From The Region On A Separate Day, For Example:
- Monday: Back exercise
- Tuesday: Chest and core exercises
- Thursday: Legs and core exercises
- Saturday: Shoulder and arm exercises.
- Number of sets (set): From 4-5 times/ set
- Number of reps for each movement: From 6-10 times/set
6. How To Do Resistance Training Safely
If you are new, or you want to switch to a more advanced program, consult your doctor, or fitness trainer.
Here are some tips on how to exercise safely:
- Find a friend to help you with your workouts
- Warm up before training
- Drink enough water while exercising
- Practice correct posture
- Don’t overdo it
Stop Immediately If You Feel Pain
Pause your upper body strength workout and get checked out if you’re in pain more than 48 hours after exercise
Note: If you’re training for the first time, consider reducing weight or resistance.
Ideally, you should work with a fitness trainer to correct your resistance movement posture.
In addition to a regular and appropriate exercise regimen, you should apply a healthy diet to have the most optimal effect. Ideally, you should work with a fitness trainer to correct your resistance activity posture. Hope the article has brought you general and useful information about resistance training. Good luck!
Frequently Asked Questions:
How Often Should You Exercise?
Icon Chevron: You can break it down into 5 30-minute workouts. And there are 2 more workouts for muscle strength. You can practice the exercise. brisk walking, which is considered moderate intensity exercise.”
What Are The Benefits Of Exercise For The Body’s Metabolism?
Icon Chevron: Exercise helps boost our metabolism by burning energy (calories). Metabolism is the activities the body does to convert food into energy. Exercise stimulates muscle fibers to use more calories. Accordingly, when we increase exercise or lift weights, the body will burn more energy and increase the metabolic rate.
Does Exercise Help Mental Health?
Icon Chevron: “If you’re feeling anxious, negative, or even depressed, exercise can help in improving your overall mental health. Regular exercise can also boost memory. , reduce stress, and help you sleep better. In addition, the body also increases the secretion of Dopamine, Norepinephrine, and Serotonin, these hormones are very important. important in maintaining our ability to focus and pay attention.”