Resistance Training and Its Benefits

Resistance training is an exercise, which uses an opposing force on a contracting muscle. Whether applied manually or mechanically; the basic principles must be carefully applied to enjoy the benefits it can offer.

With any type of exercise, always allow gradual familiarization while, incorporating regular rest intervals to give the muscle sufficient time to adapt. This is to ensure that a muscle is on good condition prior to commencement of resistance training. Here is an overview of what the training is all about as well as its guiding principles and benefits.

Definition

Resistance training is a type of strengthening exercise, which makes use of external force against a contracting muscle. The force can be in a form of own body part, dumb bell, elastic rubber tubing, and the likes. Any kind of resistance can be applied as long as increment loads are used to be able to observe an increase in muscle strength, size, and endurance. It should be gradually increasing to successfully strengthen the target muscle. When constant load is use all through out the training, the effect is mainly on muscle tone and not in bulk. There are two main types of resistive training; manual and mechanical. The former makes use of body weight, part or any object to provide resistive force while, the latter uses machines to work against the muscle.

Guiding principles

According to the book of therapeutic exercise, there are 7 principles governing the use of resistive exercises namely: overloading, progression, frequency, duration, intensity, specificity, and rest and recovery – all worked together to have an optimum effect.

Overloading

Overloading simply means that the load carried should be gradually increased as the muscle becomes used to it.

Progressive and repetitive

You may start with the lightest weights, and then proceed by adding small increments of weights until such time; the maximum tolerable load is achieved. To get an apparent result, the training should be progressive and repetitive. The exercise should be done in several numbers of repetitions, so that constant loading is ensured.

Duration and intensity

The greater the load, which is the intensity, the higher the strength will be generated. With continuous training for at least 6 months, a change in muscle size and strength is already apparent. If you want to focus on endurance, utilize low resistance, but with high repetitions. On the contrary, if you like to augment the strength and its diameter, apply high resistance exercise with low number of repetitions.

Specificity

Only the muscle that is working can benefit from the training. If you exercise your biceps, the only muscle that will show significant change is the biceps. The rest of the muscles that remain inactive will not experience any change at all.

Rest and recovery

Always give time for the muscle to rest before continuing with the next routine. This will help repair whatever minute damage it has caused on the fibers. Once the muscle has gained enough strength following recovery period, it can generate greater strength compared to the previous sessions.

Physiological effects of the training

To be able to understand fully the physiological effects of the training, let us have a quick overview of the muscular system. A muscle is composed of microfibers that are grouped together to form one distinct tissue. As the muscles are overloaded, they are stimulated to create new cells, which causes increase in the number and size of the fibers.

General benefits of resistive exercise

In general, exercise plays an important role in staying physically fit. You can either go to the gym or do it yourself at home. The same with any other types of exercise, resistive exercise has several known benefits, which includes the following:

Increase blood supply

As one exercises, the blood vessels will dilate to increase blood flow to the contracting part. This is to cope up with increasing demand of oxygen on the working muscle.

Improves endurance

If you want to achieve sustainability, low resistance exercise done repeatedly at a higher rate is more advisable. This allows the muscle to get accustomed to the amount of load applied without going to the point of fatigue.

Increase bone density

Osteoporosis is brought about by the decreasing bone density, but with regular resistive contraction, premature onset of this condition can be prevented. The bone cells are stimulated to develop new cells, which will later harden and become rigid.

Physical activity such as exercise remains the best way to keep your body fit and healthy. Regardless of how you do it, always remember to keep safety as the top priority to avoid occurrence of exercise-related injuries.

To get more idea of what resistance training is all about, kindly visit Vigorfit and find out the alternatives to Total Gym XLS.

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