Resistance Training Exercises

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picture resistance training exercises 1

Resistance Training Exercises

Everything You Need to Know About Resistance Training By WLR’s Personal Trainer, Nicola Glanville PTI REP Level 3 Tweet What is Resistance Training? Firstly let’s get rid of some of the mystique surrounding resistance training. Even the name sounds technical! ‘Resistance Training’ is another name for exercising your muscles using an opposing force i.e. dumb bells or resistance bands. In the old days it used to be called ‘Weight Training’, but this phrase invoked images of huge sweaty men with bulging biceps and wasn’t very popular with women. So the language has changed but the activity remains the same. Resistance training, toning and weight training are one and the same activity; they require the use of resistance to increase muscle size and strength. The most well known equipment used for Resistance Training is ‘weights’, or more specifically dumb bells or barbells. During resistance training exercise muscle fibres are broken down and in the days following the work-out the fibres repair and grow stronger to meet the demands that have been placed on it. Therefore rest days are as important as the exercise itself. Benefits of Resistance Training? Resistance Training can be used to achieve a variety of beneficial results and most individuals would benefit from 1 – 3 resistance workouts a week in conjunction with regular aerobic exercise. Assuming that the majority of readers aren’t competing in any body building events in the near future I will concentrate on the more functional benefits of resistance training. Improved Body Shape Firm, sculpted muscles are the highly sought after aim of men and women alike. Visible muscle tone is not only a sign of health and fitness; it has become recognised as an attractive attribute that we associate with the wealth and success of the rich and famous. Increased muscle tone is best achieved by completing a combination of resistance and aerobic workouts. Increased muscle strength As well as making your body look good, resistance training can be used to increase muscle strength for more functional reasons i.e. improved posture, digging the garden or carrying the shopping etc… Increased muscle power More advanced resistance training programmes that include performing exercises with increased momentum will improve muscle power. i.e. for throwing a netball or kicking a football or swinging a golf club. Increased metabolic rate Muscle tissue is metabolically active and the more of it you have the more calories you will burn – even at rest! Making losing and maintaining a healthy weight much easier. Improved bone health Regularly participating in resistance based exercise helps to maintain peak bone mass and avoid the onset of osteoporosis. From the age of 30, bone mass starts to decline. Women have a greater risk of developing osteoporosis and from the age of 40 can expect to lose approximately 0.5 – 1% of their bone mass per year. Post menopause this increases to a 2% reduction in bone density per year. Resistance Training can help to maintain bone density and delay this degenerative process. Getting Started If you are a newbie to Resistance Training, you may want to consider getting some advice and instruction from one of the following: Your Doctor – if you have any health complaints A Fitness Instructor A Personal Trainer Your Physiotherapist Resistance Training Exercises, Equipment and Program Below is a list of types of equipment and exercises that you can try to kick-start your resistance programme. Technique is everything, so take your time, persevere and the results will follow. Using Resistance Bands Free Weights Training Resistance Machines How to Plan and Progress a Resistance Program Swimming For Weight Loss Start a Free Trial Today You can track your training, with the Weight Loss Resources exercise diary and database. You can see how many calories you burn and how many you consume. Try it free for 24 hours. Take our FREE trial »
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Resistance Training Exercises

What are the types of weight training exercises? There are several ways you can exercise in weight training. This website gives you all the information you’ll need to workout using: Dumbbell Exercises Dumbbell exercises are weight training exercises in which you use a set of dumbbells. Ball Exercises Ball exercises are weight training exercises in which you use an exercise ball, also called a fitness ball or a swiss ball. Band Exercises Band exercises are weight training exercises in which you use an exercise band, also called a fitness band, stretch tube or resistance band. Barbell Exercises Barbell exercise are weight training exercises in which you use a barbell bar and weight plates of various sizes. Strength Exercises Strength exercise are weight training exercises in which you use fitness equipment usually found in professional gyms, where each machine is specifically built for one exercise. Bowflex Exercises Bowflex exercises are weight training exercises in which you use a type of fitness equipment called a bowflex, developed and manufactured by the company Nautilus Inc. Crossbow Exercises Crossbow exercises are weight training exercises in which you use a type of fitness equipment that is called a crossbow, developed and manufactured by the company Weider Inc. Total Gym Exercises Total Gym exercises are weight training exercises in which you use a type of fitness equipment that is called a total gym, manufactured by the company EFI Sports Medicine Incorporated.
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Resistance Training Exercises

Slide show: Weight training exercises Previous Next 1 of 11 Starting a weight training program Weight training is an important part of any fitness program. Combined with aerobic exercise, weight training can increase your strength and muscle tone, improve your bone density and help you lose fat. Ready to start a weight training program? If you’re new to weight training, consider working with a fitness specialist or trainer to learn proper form and technique to help avoid the risk of injury and get the most benefits. Warm up with five to 10 minutes of stretching or brisk walking. Then choose a weight or resistance level heavy enough to tire your muscles after 12 to 15 repetitions. With the proper weight, a single set of 12 repetitions can build muscle efficiently in most people and can be as effective as multiple sets of the same exercise. To give your muscles time to recover, rest one full day between exercising each specific muscle group, and remember to complement weight training exercises with aerobic activity. The Department of Health and Human Services recommends incorporating strength training exercises of all the major muscle groups into a fitness routine at least two times a week, and at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. Starting a weight training program Chest press Bent-over row with dumbbell Triceps extension Biceps curl with dumbbell Knee extension Leg press Hamstring curl Pushup Calf raise Squat
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Resistance Training Exercises

Your Online Guide to Weight Training Exercises medianet_width=’728′; medianet_height= ’90’; medianet_crid=’415548569′; Welcome to Weight-Training-Exercises.com: a website specifically designed to offer you all the information you’ll need if you are or if you want to become involved in weight training exercises. What is a weight training exercise? Weight training exercises are a type of strength training exercises in which you use the force of gravity to build muscle strength, often through the use of fitness equipment such as dumbbells, barbell bars or gym equipment.
resistance training exercises 4

Resistance Training Exercises

Previous Next 1 of 11 Starting a weight training program Weight training is an important part of any fitness program. Combined with aerobic exercise, weight training can increase your strength and muscle tone, improve your bone density and help you lose fat. Ready to start a weight training program? If you’re new to weight training, consider working with a fitness specialist or trainer to learn proper form and technique to help avoid the risk of injury and get the most benefits. Warm up with five to 10 minutes of stretching or brisk walking. Then choose a weight or resistance level heavy enough to tire your muscles after 12 to 15 repetitions. With the proper weight, a single set of 12 repetitions can build muscle efficiently in most people and can be as effective as multiple sets of the same exercise. To give your muscles time to recover, rest one full day between exercising each specific muscle group, and remember to complement weight training exercises with aerobic activity. The Department of Health and Human Services recommends incorporating strength training exercises of all the major muscle groups into a fitness routine at least two times a week, and at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity.

Resistance Training Exercises

Welcome to Weight-Training-Exercises.com: a website specifically designed to offer you all the information you’ll need if you are or if you want to become involved in weight training exercises. What is a weight training exercise? Weight training exercises are a type of strength training exercises in which you use the force of gravity to build muscle strength, often through the use of fitness equipment such as dumbbells, barbell bars or gym equipment.
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Resistance Training Exercises

What are the benefits associated with weight training exercises? There are several key benefits inherent to integrating weight training exercises into your weekly schedule. Here are the main ones: Increase in muscle strength The main consequence to using weight training exercises is the increase in muscle strength that you’ll develop over time. You’ll also develop stronger bones as well as gain a better general posture. In short, maintaining good muscle strength will allow your body to move more freely from the moment you wake up in the morning to the moment you fall asleep at night. Effective weight management Doctors have been saying it for years, daily exercise combined with a healthy diet will allow you to feel better in your skin and maintain a healthy weight. As little as 20 minutes per day of exercise often is enough to achieve notable results. Fends off depression and promotes sound sleep By raising your metabolism, weight training exercises will allow you to fend off depression and will allow you to sleep better at night.

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