Resistance Training Workout Routines
Submitted by: Dr. Al Parker
What Is Resistance Training?
Resistance training involves activities that use weights, machines, resistance bands or even body weight to work your muscles properly. It is also known as strength training. This can be extremely helpful in achieving a healthier body. This kind of training we usually associate with athletes who have to build up their bodies to perform better. Most people would think that when resistance training is done, the body will grow bigger. Actually it does not have to. Resistance training is simply about increasing the strength of the body, not always it's size. Although we traditionally think that strength training traditionally for athletes, it can be use by anyone successfully if done correctly. Reistance training basically strengthens the muscles, and leans the bodies fat stores. It can be used by any age group to acheive specific results.
How Does Resistance Training Work?
A resistance training program will include the use of various exercise equipment and machines like the bench press, dumbbell or barbell. However, the easiest and most convienent way to train with resistance for most of us with busy lives is by using resistance bands at home. When the equipment is used, the muscles of the body will be pitted against the resistance. The cells of the body will then adapt to the extra resistance. This will then result to enlarge and increase the strength of each muscle cell to help in the muscle perform contractions more efficiently. Before doing any resistance training, it is ,of course, best to consult with a doctor. This goes especially for people who have medical conditions such as heart disease, lung disease diabetes, kidney or liver disease. You should know the proper tools and proper exercises for the needs of your body. Of course, that's whatwww.plantoberipped.com is here for. We can give you a personalized assessment of what type of resistance training program is right for you.
One of the best things about resistance training is that it can be done with little to no expensive equipement and does not require a large amount of space. Doing push-ups is one good example. You can do it just about anywhere where there is enough space for you to move. This time it is your own body weight that will be pitted against the muscles. So those who are a bit constrained in the budget can still do resistance trainings.
What Are the Benefits of Resistance Training?
1. Increase Bone Mineral Density-
Bones are constantly remodeling, meaning the tissues break down at the same time they build up. The peak of remodeling takes place during puberty. However, as a person ages, our bone mineral density decreases as the remodeling is not as active anymore. This is especially a problem to post-menopausal women and the elderly, but does begin to happen in the early thirties. Bone mineral density is usually supported by the hormones and stress placed on the bones. To address the problem of not having the hormones and less stress, and to maintain the bone mineral density, physical activity is the next best option. Resistance training is one physical activity that can put enough stress on the bones to stimulate remodeling and increase bone density.
2. Increase Strength-
In addition to increase in bone density and strength, muscles will grow stronger and become more developed as you progress.
3. Increase the Range of Activities-
When your body is strong enough to carry some considerable weight, then you will also be capable of doing more strenuous activities. An increase in exercise lifts the mood and you will be more interested in life and a more active lifestyle. This will really create a snowball effect on your life and activities.
4. Reduce the Body Fat-
Using and increasing the muscle mass (even a little bit) will increase the energy that is required by your body, even at rest. This also increases the energy needed by your body at during activities. The more muscle, the more energy is needed to be broken down to supply you body to function properly. This translates to more fat calories and fat being burned each minute. Thus with the decrease in body fat, you can expect the tone of the body to improve and you will become leaner....and did I mention sexy??
5. Improve State of the Elders-
For the elderly undergoing a resistance training program will help improve their health and decrease the risks brought about by the age. They can be more independent, without needing to rely on other people for doing simple things. Being able to do so will also decrease the risk of injuries in the elders
6. Improve Heart Condition-
Regular resistance training can result in a lowered heart rate and lowered blood pressure, especially after exercise. Thus, the risk of heart diseases is reduced.
This kind of training however must be properly done. It requires commitment and consistency. It will have to be done in a regular basis.
This is the real challenge when it comes to exercise and improving your health is consistency It's not hard to exercise for 30 minutes, but its difficult to consistently do this 5 days a week for 3 or 4 months. That is why you will need comprehensive plans like www.super-fit.com provides. What is super-fit.com you ask? Well, it's not yet released, but it is a website that will automate all of your boring fitness tasks. Such as finding new and exciting workouts (even with video download), calculating your calories, and finding tasty recipes.
The best part about this site is that they don't just give you a list of exercises to do and send you on your way. They provide every aspect of help that is required to get results. Workouts, nutrition, motivation, recipes, peer chatting and forums, and even access to expert advice. The key here is to simply take your time. Do things one step at a time correctly. As your body condition improves, then move on to more challenging tasks. The strength of the body and your health are very easy to improve with the right tools. Don't work hard, work smart!
About the Author: Dr. Parker is a surgical resident with a special interest in nutrition, fitness and the improvement of overall health. He has helped many people, patients and non-patients, acheive their fitness goals using little to no equipment and the most time effiecient workout routines possible. If you would like more information on his fitness program, go to: http://www.plantoberipped.com
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