Resistance training is what its name states, training with resistance. Resistance is something that is opposite to the natural movement of object. Like lifting, the natural path of the weight is towards the ground, but we train by fighting the resistance. We lift the weight in the opposite direction of the natural motion. The idea with the resistance training is that the muscles will work the hardest under resistance. It is also called strength training or weight training. The muscles contract opposing the resistance and that helps build strength, endurance and muscle size. We will discuss some benefits of resistance training and some resistance training examples in this post further.
Types of Resistance Training
Well there are basically two types of resistance training and 1 new addition to them done not very long ago. All these training types defines what the muscles are doing while they are under resistance.
Isometric Resistance Training
Isometric resistance training stands for the training where the actual muscle length does not change and there is no movement at the joints as well. These are basically exercises that makes us hold our position throughout the movement. Just like in plank, where we hold our position to strengthen core muscles. Wall sit for legs lets us hold the bend position to put emphasis on legs. The benefits here are that the longer you hold on the position, the harder the resistance will be. The overloading process is very easy.
Isotonic Resistance Training
It is the common training technique done with free weights. The normal exercises that involve dumbbells and barbells and other weights are part of isotonic resistance training. In this type of training, the resistance is created by shortening the length of the muscle aka squeezing the muscle. Continuous squeezing and lengthening the muscle will create microfiber tear in the muscle adding size an strength. You can progressively overload the muscle by adding weights.
Isokinetic Resistance training
This kind of resistance is created with machines. The harder you push against the machine, the harder it pushes back. You can create a constant resistance through weights. The machines are built to incorporate the full range of natural motion that beginners will find easier to perform.
Health Benefits of Resistance Training
Resistance training has whole lot of benefits to health. You are actually strengthening your weak muscles and preparing for longevity. The problem starts when we go against the way our body is meant to be. Some of the benefits of resistance training are as below.
- Improved strength and appearance
- Maintains flexibility and balance as you age
- Maintain healthy body weight
- Increased stamina and core strength
- Corrects posture
- Prevents chronic disease due to bad eating or posture
- Improved bone density
- Balanced sleep pattern
- Increased mental focus and decision making capability
- A happy and fresh mood
Also Read: Fat to Fit
Resistance Training Examples
There are many examples of resistance training. You don’t necessarily need to visit gym to training your muscles. You can perform exercises even at home to strengthen and add size to your frame.
- Free weights: All the classic training styles with dumbbells, barbells and kettle bells.
- Medicine balls or sand bags: Weighted balls or sand bags to perform different moves can increase your strength.
- Exercise machines: The machines that can help you perform the exercises targeting certain muscle groups. They have adjusting seats and handles.
- Resistance Bands: These bands help your work with increasing tension when you pull the ends apart . They are portable and will provide resistance throughout the range of motion.
- Suspension exercise: You suspend on a rope or similar setup where you are suspended and need to stabilize your muscle.
- Body Weight: Squats, push ups, pull ups etc. are pretty good body weight exercises. You can perform these anywhere at anytime.
There are few basic terms that you need to take care of in resistance training.
- Program: The routine that enlists the exercises that you will be doing for each body part.
- Repetition: Number of times you will be performing the exercise from the moment you lift the weight to putting it back.
- Sets: How many times you will be performing each set of repetitions.
- Rest: Time between sets.
- Variety: different ways you can target your same muscle.
- Progressive overload: Increasing the volume of workout either by increased weight or by increasing repetitions.
- Recovery: Time required for the muscle to heal after an intense session of workout.
Your health is the first priority. Resistance training benefits you to work harder to achieve a healthier mind and body. These are few of the benefits of resistance training. No matter what type of training you perform, be sure to put health on the first priority.