Resistance Training
Resistance Training: ‘Resistance Training’ includes various force exertion exercises that target muscle fitness. Forces can be concentric (muscle shortening), eccentric (muscle lengthening) or isometric (static). Personal goals, preferences, fitness levels, health status, aesthetics, time availability and equipment access may influence the type of resistance training we choose. However, the most important aspect is that we routinely practice this training so that we stay fit and strong.
Resistance Types: Some types of resistance training are: 1) Free weights (dumbbell, barbell, kettlebell); 2) Resistance or Plate Machines; 3) Body Weight (calisthenics, yoga); 4) Resistance Bands; 5) Functional Training (daily living strength/movement); 6) Medicine Ball/Agility Skills (wall ball, tuck jump); 7) Suspension Training (straps/rings with body weight); 8) Pilates (reformer, mat); 9) Isometrics (planks, wall sit); 10) Plyometrics (jumping, burpee); 11) Strong-’Person’ Training (log lift, tire flip); 12) Powerlifting (maximal weight on squats, benchpress, deadlifts); 13) Functional Electric Stimulation (therapy for paralyzed muscles). Defining your personal goals will help you decide on which type is right for you.
Benefits of Resistance: The benefits of resistance training will vary from person to person; however, everyone can gain something from a routine practice. Depending on your goals, improvements will be seen in: 1) Strength and flexibility of muscles, tendons & ligaments; 2) Endurance; 3) Metabolism; 4) Body Composition & Weight Management; 5) Independence While Aging; 6) Bone Strength & Health; 7) Joint Health; 8) Posture & Daily Physical Function; 9) Cardiovascular Health; 10) Diabetes Management; 11) Mental Well-being; 12) Injury Prevention; 13) Pain Reduction; 14) Sleep; 15) Chronic Diseases Risk Factors; 16) Confidence. Developing a consistent training routine will help you to reap the healthy rewards you desire.
Reps & Sets: Defining your goals will provide the guidance needed on how to achieve your personal goals. There are four major goal categories - Endurance, Muscular Hypertrophy (muscle growth), Strength & Power. Each category has recommended ranges of weight selection (force), reps (single exercise execution), sets (# of completed repetitions) & rests (time between sets). As we are all at different fitness levels, it’s best to learn about each training goal and consult with a healthcare professional, a personal trainer and/or a physical therapist to define your individual training program.
Resist Danger: To reap the benefits of resistance training, you must reduce injury risks while performing exercises. Some exercise risks are: 1) Improper Weight Selection or Duration (strains & sprains); 2) Overtraining (improper rest/muscle recovery); 3) Muscle Imbalance (focusing on one muscle group & neglecting another); 4) Cardiovascular Risks (e.g.; known or unknown history of heart disease, elevated blood pressure); 5) Medical Conditions/Diagnoses (e.g., overweight, heart, blood pressure, joint, breathing). Lower your injury risks by consulting with a professional healthcare provider or trainer prior to starting a new exercise program.
Resist the Resistance: Some reasons why people do not include resistance training into their lives are: 1) Lack of Knowledge (benefits, importance & how to start); 2) Fear of Injury; 3) Time Constraints; 4) Commitment; 5) Lack of Perceived Equipment Needs; 6) Perceived Difficulty; 7) Health Concerns (Medical/Injury); 8) Lack of Social Support; 9) Mental Health Barriers (diagnosis, symptoms); 10) “Don’t want to”, Self-Defined Laziness. Seek guidance from a professional healthcare provider or trainer on how to overcome your resistance to practicing basic fitness exercises. What are your reasons for including or not including resistance training into your life?