Here’s an overview of resistance training, the equipment you need and how to get started.
What is it?
The goal of resistance training, the ASMI says, is to “gradually and progressively overload the musculoskeletal system so it gets stronger.” Regular resistance training strengthens your bones, builds and strengthens your muscles, and leaves your body more toned. Resistance training should not be confused with weightlifting, powerlifting or bodybuilding, which are competitive sports.
The National Strength and Conditioning Association, recommends that any fitness program should include resistance training, along with aerobic exercise and flexibility training. Aerobic workouts, which strengthen the heart, focus on the large muscle groups of the lower body. Strength training offers a way of balancing that by challenging all the major muscle groups, including those in the chest, arms, back and abdomen.
How many calories does it burn?
For example, a 130-pound female training hard for 20 minutes burns about 117 calories. A 150-pound female doing moderate training burns about 68 calories in the same period. A 180-pound male training moderately for 20 minutes burns about 81 calories. A 200-pound male training hard for 20 minutes burns 181 calories.
Here’s how resistance training can help:
Some types of lower back pain can feel better through strengthening muscles in your midsection.
Resistance training can help you burn more calories at rest and even while you sleep. Compared to fat, muscle tissue is more “metabolically active” at rest, meaning the body expends more energy (read: calories) to maintain a larger musculature.
Another advantage: Resistance training can be done almost anywhere. Joining a fitness center with a full circuit of resistance-training machines is nice if you can afford it and don’t mind exercising in a public place. But all you need is a carpeted floor or mat and set of dumbbells, barbells or other weighted objects. You can even use a phone book, bags of rice and liters of soda.
Be sure to get your doctor’s OK before starting a resistance-training program. If you have a physical limitation or are recovering from an injury, see a physical therapist or exercise physiologist.
Some people have soreness, especially in the first week of workouts. However, this soreness is short-term and goes away quicker with after-workout stretching coupled with doing your weight training program regularly.
Who should participate?
As people age, strength training becomes even more important. According to the American College of Sports Medicine (ACSM), loss of muscle mass, or sarcopenia, begins after age 30 and is accompanied by decreased muscle density and increased fat between the muscles. Muscle atrophy may result from the loss of muscle fibers and is directly proportional to age-related decreases in strength.
Embarking on a strength-training program, the ACSM says, can help older adults remain independent and prevent or delay the onset of some age-associated diseases. Using progressively increased resistance, strength training can also improve an older person’s ability to stand erect and avoid falls.
Learning to do resistance training
If you are planning strength training at home, read the instruction manual carefully before using any equipment. You can buy books on resistance training to help beginners get started and avoid injury and burnout.
Get a physical exam before beginning a resistance-training program, especially if you have a medical problem, are very overweight, or have been inactive for some time. Ask your doctor to help you modify your routine if you have any physical limitations.
If you join a gym, all the weight machines and free weights you’ll need are right there. Beginners are advised to start with the machines. You are less likely to injure yourself training on a machine as opposed to using barbells and dumbbells, which require more attention and time to perfect.
If you work out at home, you may wish to buy some 3-, 5- and 10-pound free weights for starters. If you wish to make a more significant investment, you can buy Vidalista 20 a compact machine, or multi-station gym, designed for home use.
Glossary of Terms
Anaerobic exercise: A relatively brief, intense activity in which muscle fibers derive energy to contract from stored internal compounds without the use of oxygen from the blood. Resistance training is generally considered an anaerobic exercise
Barbell: Weight used for resistance-training exercise, consisting of a 5- to 7-foot-long handle with detachable metal discs at either end.
Biceps: Muscle at the front of the upper arm.
Burn: Slang for the muscle fatigue felt as you begin to overexert a muscle; caused by accumulation of lactic acid.
Circuit training: A series of resistance-training exercises that work all the major muscle groups; usually done in sequence on machines with a brief rest period in between each exercise.
Contraction: Shortening of muscle fibers.
Crunch: An exercise that isolates and challenges the abdominal muscles.
Dumbbell: A weight used for resistance-training exercises; consists of a handle with or without detachable metal discs at either end.
Ergometer: A device that measures how much work you are doing on a particular piece of exercise equipment.
Extension: Movement in which the two ends of a jointed body part move away from each other, as in straightening the arm.
Flexion: Movement in which the two ends of a jointed body part move closer to each other, as in bending the arm at the elbow.
Glutes: Gluteals or buttock muscles.
Hamstring: Large muscle along the back of the upper leg; extends from above the hip to below the knee.
Lactic acid: Byproduct of glucose and glycogen metabolism during anaerobic exercise.
Muscle group: A set of separate muscles that act together at the same joint to produce a movement.
Muscle tone: Degree of resting “tension” in a muscle.
Obliques: Slang for the muscles on either side of abdominal muscles that rotate and bend the trunk.
Quadriceps: The four thigh muscles on each leg that extend the knee; also called “quads.”
Rep: Slang for repetition, or an individual completed exercise movement.
Rest interval: The pause between exercise sets that allows muscles to partially recover before beginning the next set.
Set: A group of repetitions of an exercise movement done consecutively, without rest, until a given number or momentary exhaustion is reached.
Training: Subjecting the body to repeated stresses and recovery periods; designed to crease the body’s with Fildena 100 capacity to handle such stresses.