Everything You Need To Know About Resistance Training.
Well, by resistance training it doesn’t always mean that there needs to be a lot of resistance involved in the training. Resistance training has gained a lot of popularity over the years after the researchers have found out the benefits of it and revealed it to the public. Since then, more and more people have started getting engaged in resistance training more than ever before.
It5 has been so popular that the American College of Sports Medicine which is known as the governing body for exercise in the United States has included this exercises in every part of training for the Americans since 1998. So, in this article, you will come to learn about all the importance of resistance and also about the best resistance training that can provide you with the maximum result and also minimize the chances of injury that one can get while going through the whole process of training.
What is resistance training?
Well, resistance training is a kind of exercise which helps the muscles to contract against an external resistance which helps to increase the tone, strength, endurance as well as the mass of the muscle. The external resistance can come up in forms of dumbbells exercise, tube exercise or rubber exercise with the help of your body weight, bottles of water, bricks or anything that would cause your muscle to contract. There is a variety of resistance training that is available such as Olympic lifting where the athletes will need to lift up the weights overhead, then comes powerlifting where the athlete will need to squat, deadlift as well as the bench press. And then come weightlifting where the athletes will need to lift up heavy weights which are most of the time fewer than six reps. When you are hitting the gym to gain muscles, you are also getting involved in resistance training at the same time.
How does resistance training works?
In resistance training, there are microscopic damages done to your muscle cells which get quickly repaired to be more stronger than ever before. The whole process that is involved in the tearing of the muscles is called as catabolism while then process of the muscles regenerating and getting stronger is called as anabolism. Anabolic refers to the growth of anything, and that is the sole reason it is used in resistance training as in this process, your muscles tears as well as regenerates quickly. And if there is not any breakdown, which is called catabolism, there will be no growth of muscle. This is the same process which is involved in broken bones. When a bone is broken, the calcium in our body starts to release more and more calcium and other growth factors for joining the repairing bone and making it more and more stronger. But while training, make sure that you are not in tight formals like blazers for getting the best exercising experience.
Benefits of resistance training
The benefits of resistance training are what have been attracting the American for a long time to get involved in it. During the early time, the people used to get engaged in building shelters for themselves by pulling rope, carrying weights on their shoulder which came in the form of bamboos, logs, and leaves, This tore their muscle and caused their muscle to grow more and stronger with time. And that is the sole reason why the early men used to have such big frames and muscles. But in today’s life, we don’t need to get engaged in such activities as all of them are done through machines. But with the evolution of humans, the kind of strength training also got evolved. Human has found out new ways of strength training, and that is through vigorous exercises that involve lifting up heavy weights and also a different form of exercise. Some of the primary benefits of resistance exercise include
- It builds muscles and also tones them.
- The amount of muscles fiber in human starts getting reduced after the age of 30. And the muscles that we start loosing are mainly the type II muscle fibers which are mainly the fibers that are involved in strength. When we do resistance training, those fibers increases and get stronger which can reverse the process of body aging and help us to stay stronger for a longer time.
- Resistance training has been proven to build bone Osteoporosis which is conditions that accelerate the breaking down of bone minerals. But, with the help of resistance training, it has been proven that it helps to grow bone even among the elders.
- Resistance training has also helped reducing blood pressure among many individuals.
- Resistance training has been proven to increase metabolism among all which is necessary for maintaining a dead weight.
Kind of exercises involved in resistance training
The most common forms of exercises involved in resistance training are Free weight dumbbells. It is one of the best forms of exercise that can be done for all kind of muscle groups. They can be done on your preferred movements. For instance, if your shoulder doesn’t allow much movement, then you can get indulged in this exercise and move your shoulder as per your need.