What do you do to exercise and improve your fitness? Do you like to do resistance training? Resistance training is a form of exercise that improves muscular fitness and targets a specific muscle or muscle group. During resistance training, you are working against an external resistance. Resistance training can be done using free weights, resistance bands, body weight, machines, medicine balls and even household objects.
Here are just a few benefits of resistance training:
#1. Prevents muscle loss – One of the main reasons muscle loss occurs is the lack of physical activity. Resistance training will help prevent this from happening.
#2. Prevents osteoporosis – Occurs when an individual has low bone mass and deteriorating bone tissue. Keeping up with resistance training will help prevent osteoporosis.
#3. Decreases risk of heart disease – Resistance training helps both the muscular and cardiovascular systems. When our muscles are stronger, it takes the pressure off our heart – in other words, our hearts can pump more blood with less beats.
#4. Enhances your quality of life – Activities of daily living become easier to do- like household chores or picking up grocery bags. If you have young children or grandchildren, resistance training can make playing with them easier.
First, you need to determine what level you are – whether its beginner, intermediate, or advanced. This will help determine how many times per week you should be resistance training. It is recommended for beginners to train 2-3 times per week, intermediate 3-4 times per week, and advanced 4+ times per week.
What do you want to achieve when it comes to resistance training? Do you want to gain muscular endurance, hypertrophy or muscular strength?
Muscular endurance is the ability of a muscle to exert submaximal resistance, repeatedly.
Hypertrophy is the increase in the size of a muscle or muscle group.
Muscular strength is the ability of a muscle or muscle group to exert a maximal external force placed upon it.
Here is a recommendation to help you achieve a particular goal.
Muscular Endurance: 2-3 sets, > 12 repetitions, with a rest period of 30 seconds
Hypertrophy: 3-6 sets, 6-12 repetitions, with a rest period of 30-90 seconds
Muscular Strength: 2-6 sets, 6 repetitions, 2-6 sets with a rest period of 2-5 minutes
We can’t wait to hear your thoughts on resistance training and what your goals are! Stay tuned for more training tips. Until then, HAPPY RESISTANCE TRAINING!