What are resistance exercises? Resistance exercises are a type of physical activity designed to improve muscle health so that a muscle or group of muscles is exercised to resist the force exerted on it.
Resistance exercises are any exercise that works to contract extrovert muscles which increases the strength, energy, size, and endurance of a muscle.
Resistance exercise or training is one of the most important exercises to increase muscle strength and mass. In this article, learn about its benefits and some of the most important tips for beginners.
Let’s get acquainted with the most important details related to resistance training or exercises in the following:
What are resistance exercises or resistance training?
Resistance training is a type of physical activity designed to improve muscle health, in which a muscle or group of muscles is exercised to resist the force exerted on it.
Resistance exercise is any exercise that works on muscle contraction and relaxation, which increases the strength, energy, size, and endurance of the muscle.
If there are many ways to improve your health, resistance training should be at the top of the list, because it involves using one or more muscle groups to perform specific exercises, such as weightlifting.
Resistance training has become an essential part of most exercise programs due to the growing body of evidence supporting its many benefits, and through this article, we will talk about 7 benefits of resistance exercise.
Types of resistance exercises
Muscle amplification: This type of resistance training or exercise is used to build muscle and is done by lifting medium to heavyweights to stimulate muscle growth.
Muscular endurance: This type refers to the ability of your muscles to sustain the exercise for a longer time, and it usually includes high repetitions and light weights.
Maximum muscular strength: This type of exercise involves low repetitions and heavyweights.
Explosive Energy: This training combines strength and speed to improve your energy production, To improve their ability to perform explosive movements in their sport it is employed among trained athletes.
Benefits of resistance exercises
Resistance training or exercise has many health benefits, let’s get to know the most important ones as follows:
- Resistance exercises reduce the loss of muscle fibers by building muscles and increasing their strength and flexibility as well, as the number of muscle fibers begins to decrease at the age of thirty so that approximately 25% of muscle fibers can be lost.
- Resistance training or exercises help build bones, increase their density and strength, and protect against osteoporosis, a disease that causes a loss of bone mass, especially in women.
- Resistance training can help lower blood pressure in hypertensive patients.
- Resistance exercises raise the metabolic rate, which works to maintain a person’s weight within a healthy range.
- Older people are advised to start doing resistance training even if they haven’t done it before because it has great benefits in helping them to walk faster, climb stairs, and increase muscle strength.
- It increases endurance so that the body becomes stronger by exercising resistance exercises to be able to resist effort and fatigue for longer periods.
- Prevent insomnia and sleep problems.
- It can help reduce or prevent cognitive decline in the elderly.
- Make you stronger: Resistance training or exercises help you become stronger, as it allows you to gain strength to perform everyday tasks easier, such as carrying heavy grocery bags, or jogging with your children, and also helps improve athletic performance in sports that require speed and strength, and also supports the maintenance of mass Muscle is fat-free.
- Efficiently burns calories: Resistance exercise help boost metabolism in two ways. Firstly, building muscle increases metabolic rate, and metabolism increases fat mass, allowing you to burn more calories at rest, and second, research shows that your metabolic rate rises up to 72. After an hour of resistance training, that means you’re burning extra calories hours and even days after exercise.
- Reduce belly fat: Fat stored around the abdomen is associated with an increased risk of chronic diseases, including heart disease, fatty liver disease, diabetes, and certain types of cancer, and studies have shown the benefit of strength training to reduce belly fat and total body fat.
- Reduces the risk of injuries: Including resistance training in your workout routine reduces your risk of injury, as it helps improve the strength and range of motion of muscles, ligaments, and tendons. A study of 7,734 athletes found that resistance exercise programs reduced the risk of injuries by 34%.
- Improved heart health: Multiple studies have shown that regular resistance training or exercise can reduce blood pressure and can contribute to lowering bad cholesterol, improving blood circulation by strengthening the heart and blood vessels, and can help maintain healthy body weight and blood sugar levels.
- Improved movement and flexibility: strength training can make you more flexible, Contrary to popular belief. Strength training increases a joint’s range of motion, allowing for a greater range of motion and flexibility. Additionally, a recent review found that resistance training was effective in increasing joint flexibility.
- Promote a better quality of life: Resistance training or exercise can improve your quality of life, especially as you age, as many studies have linked resistance exercise to an increase in health-related quality of life, which is defined as a person’s physical and mental well-being.
- Furthermore, resistance exercises may improve the quality of life in people with arthritis, as a recent review showed that resistance training or exercise led to significant improvements in pain scores and physical performance for people with arthritis.
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Examples of weights used in resistance exercises
There are many ways to strengthen muscles and do resistance exercises at home and in sports clubs. Here are some examples of different weights used in resistance exercises:
Free weights: Free weights are the most commonly used, such as weights.
Weight machines: These machines have seats and instructions that help to perform the exercise, as well as weights of different weights.
Resistance belts: They are rubber belts, which can be placed on certain parts of the body to make resistance to movement and work to contract muscles.
Human body: Squatting or pressure can be practiced by the human body without using any external weights, the human being can practice these exercises while traveling or at work because of the need for any external weights.
And don’t forget to use a sports ball or sandbags to count for resistance exercises.
How to practice resistance rope exercises
Resistance exercises are one of the sports forms that help strengthen physical fitness, and they also increase the strength of the muscles of the body, and its ability to endure, and these exercises work to rely on pulling and pulling, in order for the body to benefit from them, and are also practiced through different weights, and are one of the most important exercises that bodybuilders work to do, and these exercises work to strengthen the muscles and resist external strength, and we will learn in this article how to practice resistance rope exercises.
- The stand is carried out with the resistance rope held in the hands.
- Then the resistance rope is left, and we make a point in the middle of its length.
- Then we slightly distance the legs.
- We then point the arms upwards, lifting them on the same shoulder line.
- We bend the elbows with our hands raised upwards.
- Then we lower and bend the knees down, and then we push the lower back, which is more like a slumber position.
- We hold this position for several seconds, after which we stand upright and keep the arms the same straight.
- This exercise is done in three groups, and in each group, this exercise is repeated twelve times in one group.
Pulling up with a resistance rope
- We stand up and we grab the resistance rope.
- With the action of pointing fingers in the direction of the body.
- With work on relaxing the arms.
- And to distance the legs a little while standing on the feet.
- We then lift the hands towards the shoulder, bend the elbows, keep them, and keep the body taut straight.
- Then we slowly lower the arms until the body returns to rest.
- We repeat this exercise fifteen times in each group, and it is repeated in three groups.
- Tensile exercise for one side with a resistance rope
- Stand straight and then hold the ends of the resistance rope with one fist, and let go of the other.
- Then we stand on the right foot at the point where it is located at half the length of the resistance rope.
- Then we lift the arms upwards, at an angle inclined to the left, keep the body spinning, and pull the rope upwards.
- Then we take down the hands slowly until we get back into the situation.
- And we repeat this exercise in the same way with the left leg.
- Lie on the floor, with the two resistance rope fists fixed on the feet.
- Then we grab the resistance rope from a point in the middle.
- Then we lift the legs slightly off the floor, after which we pull the rope up the abdomen.
- With the right leg raised upwards, then we lower it downwards, and we work to raise the left leg upwards.
- They must not come into contact with the ground.
- And we repeat the lifting of the legs such as scissors in exactly the same shape.
- Then we repeat this training fifteen times in a row.
There are weightlifting-based exercises, which are among the most comprehensive and powerful types of exercise.
It is difficult for a novice person to rely on the resistance of their body in this exercise until after they have been trained to carry weights gradually.
We find that this exercise needs to lift weights, and therefore it needs weights or devices that are found in sports centers.
These exercises are multiple and different, and they all depend on the body itself, and its posture.
Body positions vary according to weights, some of them need us to stand, others need to sit down.
These exercises need machines, so as to build a certain muscle, and focus on it.
Thus, resistance exercises help build bones, prevent them from softening, protect them from osteoporosis, help burn calories, and reduce the loss of muscle tendons.
The difference between cardio exercises and resistance training?
First, we must know what is the meaning of cardio exercises.. and what is the meaning of resistance training.
Cardio: It is an aerobic exercise that depends on movements such as walking, cycling, and dancing of all kinds.
Resistance: It is the exercises that depend on weight, whether body weight such as push-ups, squats, and others .. or weight goose, whether body weight such as push-ups, squats, and others .. or the other goose.
Do resistance exercises increase muscle mass?
Yes, the muscles grow, but the female does not show them like the muscles of the man, because the female, no matter how much she exercises with weights, her muscles will not grow like the man because of the difference in hormones….but it will tighten her body and be more harmonious.
For the girls, we see in the pictures and on TV, their muscles are prominent, and they use external hormones.
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