Resistance, strength or weight training is based on the muscles of the body working to overcome a resistance or force when required to do so.
Doing resistance training regularly will increases muscle strength and size which provides a number of health benefits including:
- Helping to prevent joint injuries
- Weight management
- Improved posture
- Increased bone density
How to start resistance training?
Your fitness coach can help set you up with an effective program, which may include:
- Weight machines with adjustable seats and pin loaded weights
- Free weights the classic dumbbells and barbells
- Plate loaded strength machines
- Medicine balls, resistance bands provide additional resistance through the range of movement
- Your own body weight, classis movements such as squats, push ups and chin ups.
A few tips:
- Start gradually, with six to eight exercises that work the major muscle group of the body.
- Perform two to three sets of each exercise with eight to 12 repetitions in each set.
- Aim to complete the program two to three times per week.
- Once you can complete the 12 repetitions of your exercises comfortably look to progress your program.
- Resistance training is progressive so book in for a review of your program every six to eight weeks.
Like all training you need to progressively lift the intensity of your resistance training as your muscles adapt to the program. This can be achieved by increasing the weight or resistance, increasing the volume by adding more sets and repetitions or reducing the rest time.
Switch to different exercises to keep your body guessing, use functional or multiple muscle movements that relate to daily living, your gym instructor can help you here again as there is many ways to perform the same exercise.
As with aerobic training there is a range of techniques that can be used to vary the intensity of your training:
- Strength and Power - high loads of close maximum lift, low repetitions, long rest periods, using fast explosive movements. High intensity training.
- Strength and size - moderate loads, six to 15 repetitions, equal work to rest periods, using controlled movements. Medium to high intensity training.
- Endurance - low loads, 15+ repetitions, short rest periods, with controlled movements. Low to medium intensity training, however can be performed as circuit training to increase the intensity of the overall workout
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