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 is resistance exercise or resistance treining ?
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.
The main types of resistance exercise include:
- 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.
The benefits of resistance exercise or resistance training
Resistance training or exercise have 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 benefit 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 training, whether at home or in the gym.
Here are some examples of different weights used in resistance training:
- Free weights: The free weights are the most commonly used, such as dumbbells.
- Weight machines: These machines have interchangeable seats with handles attached to weights of different weights that help perform the exercise.
- Resistance bands: They are rubber bands that can be placed on certain parts of the body to create resistance to movement and work on muscle contraction.
- Your body weight: The squat or push-up exercise can be done by your body and without the help of any external weights, so you can do it while traveling or at work.
- Other tools: Don’t forget to use a gym ball or sandbags when doing resistance training.
How many times do you need to do resistance exercises?
It is recommended to do resistance exercises twice a week so that the exercises include all the main muscles of the body, feet, hips, chest, stomach, shoulders, and hands.
As a beginner, it is recommended to start by repeating each exercise 12 times and increasing the number of repetitions over time. The muscle needs a recovery period immediately after the exercise is completed. Therefore, it is not recommended to exercise the same muscle for two consecutive days.
How to avoid injury during resistance exercises
The following tips can help avoid injury while performing resistance training:
A sports coach should be used in the beginning to teach the exercise correctly, and the videos can be used on the Internet pages.
You should start with the lowest weight that can be carried, and gradually increase the weight by 2-10% only, as a person can measure his ability to carry weights, so that you can try to carry a heavier weight each time and perform the exercise 8 times to make sure that you can do the exercise.
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.
Their effect on the body?
Cardio: It burns fat but does not build muscles and does not tighten the body. This is why those who lose weight but do not build muscles and do not tighten the body, that is why those who lose weight by relying on katraps.
Resistance: Its effect is directly on the muscles, and with each resistance training or exercise, the target muscles are damaged and formed on muscles.
Does 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, they use external hormones.
Who burns more calories?
Cardio: Helps burn calories faster, but only during exercise.
Resistance: You burn calories during exercise and continue to burn calories even after you finish exercising.
what is the best?
It is best to have your weekly program include cardio and resistance exercises.