Resistance Training
Resistance training has two different, sometimes confused meanings - a more broad meaning that refers to any training that uses a resistance to the force of muscular contraction (better termed strength training), and elastic or hydraulic resistance, which refers to a specific type of strength training that uses elastic or hydraulic tension to provide this resistance. This article discusses the more limited definition, of elastic/hydraulic resistance training.
Resistance training is a form of strength training in which each effort is performed against a specific opposing force generated by resistance (i.e. resistance to being pushed, squeezed, stretched or bent). Exercises are isotonic if a body part is moving against the force. Exercises are isometric if a body part is holding still against the force. Resistance exercise is used to develop the strength and size of skeletal muscles. Properly performed, resistance training can provide significant functional benefits and improvement in overall health and well-being.
By definition, resistance training is “Anaerobic training, including weight training, weight machine use, and resistance band workouts. Resistance training will increase your strength”
Resistance training increases muscle strength by pitting the muscles against a weight, such as a dumbbell or barbell. The muscle cells adapt to the extra workload by enlarging (hypertrophy) and recruiting greater numbers of nerve cells to aid contraction. Understanding the principles of muscle contraction can help you reach your musculoskeletal (muscle and skeleton) fitness goals faster.
It is important to pay attention to safety and good form to reduce the risk of injury. Undertaking some form of bodyweight training that builds a foundation of strength, and strengthening of the deeper stabilising muscles, before moving to formal resistance training could be beneficial.
Consult with your doctor before starting any new exercise program, especially if you are overweight, over 40 years of age, have a pre-existing medical condition or haven’t exercised in a long time.
Benefits of resistance training
The benefits of regular resistance training include:
* Increased muscle strength, power, endurance and size
* Increased bone density and strength
* Reduced body fat
* Increased muscle-to-fat ratio
* Boosted metabolism (burning more kilojoules when at rest)
* Lowered heart rate and blood pressure after exercise (thought to reduce the risk of heart disease)
* Improved balance and stability
* Enhanced performance of everyday tasks
* Reduced risk of, and improvement of, medical conditions – for example, diabetes (NIDDM) and arthritis.
