Resistance Training Workout
So what is a resistance training workout and why should I care?
The short answer - it’s one of three core components to getting in the best shape of your life.
A Quick Definition
You are engaging in a resistance or strength training workout, whenever you are using an opposing force as you move your muscles.
Simply put, you use resistance to lift, push or pull with the idea of developing both muscle size and strength. Here are some examples of different types of resistance training,
- Weights
- Machines
- Resistance bands
- Your own body weight
A Little History
In the early days, resistance training was simply called “weight training”. But at the time, this name seemed to turn off some people. So the fitness industry came up with a number of new names. Despite the name changes, the exercises and activities fundamentally remained the same.
What does Resistance Training do?
When resistance training, muscles are broken down from the physical effort. After being broken down from the effort, you muscle fibbers repair themselves, creating a stronger bond than before. This is why your muscles become stronger and larger over time.
The breakdown and repair process takes its toll on you body and this is one of the key reasons why you need at least a day of rest a week. If you don’t allow your body time to rest, you will inhibit the healing process and run the risk of injury.
Besides your day off a week, you also need to be getting eight hours of sleep a night. I know it’s not always possible, but it should be your goal.
What Benefits Should I Expect?
With the right program, exercising at least three days a week, studies have shown the following benefits from a resistance training workout.
- Increased muscle size and strength
- Increased metabolic rate (improving your fat burning potential)
- Improved heart condition (lower heart rate and blood pressure)
- Increased bone density (helps reduce the effects of osteoporosis)
- Help slow down muscle fiber decay associated with aging
Am I ready to start a resistance training workout?
As with any exercise program, you should consult with your doctor to ensure you are in adequate health to begin an exercise program.
Once you have your docs go ahead, you can start enjoying all the benefits of a healthy, fit body. Below is a sample of a ‘body-weight’ resistance workout.
If you are extremely fit and have progressively increased the intensity of your resistance training workouts, take a look at the advanced version. Again, this should only be attempted by extremely fit individuals.
Sample ‘Body-Weight’ Resistance Training Workout
Advanced Sample ‘Body-Weight’ Resistance Training Workout
If your goal is to get in the best shape of your life, you will want to incorporate Interval Training Programs into your workout routine. Research has shown it takes less time to burn more fat and get in better shape with interval training.
Date: May 21, 2009