Resistance Training can be good and comes in many forms. Every person has to decide what works for them the best, but beginners need as much help as possible to insure they don't get hurt. We recommend Hydraulic Circuit Training over all the other forms because of safety, ease of use, no joint strain and ability of the equipment to align a person in position for proper training. We prefer the commercial grade equipment such as that made by Genesiscircuits.com.
Here is a pretty good article we found at the Better Health Channel
Resistance training increases muscle strength by pitting the muscles against a weight or force. The muscle cells adapt to the extra workload by getting bigger (hypertrophy) and using more nerve cells to help the muscles contract. It is important to pay attention to safety, good posture and body positioning (form) to reduce the risk of injury.
Remember to consult with your doctor before you start any new exercise program, particularly if you are overweight, over 40 years, have a pre-existing medical condition or haven’t exercised in a long time.
Different forms of resistance training
Resistance training and strength training are different terms for the same thing – an activity that builds muscle. Examples include:
Free weights – such as dumbbells or barbells. Free weights can be used to target every muscle in the body. Generally, you need a gym membership or a set of weights at home. However, beginners can use everyday household items for dumbbells, such as a couple of soup cans.
Weight machines – these are devices that have adjustable seats with handles attached to either weights or hydraulics. Weight machines are helpful for beginners because they guide the movement and ensure good form. However, you can’t always adjust a weight machine to get the perfect fit for your body size and shape.
Resistance bands – these are like giant rubber bands. The bands are portable and can be adapted to most workouts. For example, to work the biceps you step on the band and hold the other end in your fist and curl up and down. Unlike free weights, the bands provide continuous resistance throughout a movement. However, bands don’t exert as much force on the muscle as a free weight, which means they may be better suited for gentle shaping and toning.
Own body weight – this can be used to do bent-knee sit-ups or abdominal curls, push-ups and chin-ups. Using your own body weight is convenient and free. However, once you are strong enough to cope with your own body weight, you can’t add any more resistance without turning to devices such as resistance bands or free weights.
Benefits of resistance training
The benefits of regular resistance training include:
Increased muscle strength, power, endurance and size
Increased bone density and strength
Reduced body fat
Increased muscle-to-fat ratio
Boosted metabolism (burning more kilojoules when at rest)
Lowered heart rate and blood pressure after exercise (thought to reduce the risk of heart disease)
Improved balance and stability
Enhanced performance of everyday tasks
Reduced risk of developing some conditions like diabetes.
Beginner’s guidelines
Be guided by your doctor or gym instructor, but general workout guidelines for a beginner include:
Have a good level of cardio-respiratory fitness before you start a resistance training program. This is important for your health and safety. Otherwise you may run out of puff before you can stress your muscles.
Choose eight to 10 basic exercises that cover the major muscle groups of your body.
Choose a weight that you can lift between eight and 12 times with some effort for each exercise.
Train regularly. While research suggests that resistance training is effective with as little as one session per week (if you do it to the point where your muscles are too tired to lift the weight any more). Beginners should really consider training at a lower intensity two or three times per week to gain the maximum benefit.
Rest the muscle group for at least 48 to 72 hours after a workout. Muscle needs time to repair and grow after a workout.
Basic principles
The basic principles of resistance training include:
Tailor the lift – you need to tailor your workout to address specific body areas. For example, if you want bigger and stronger arms, you need to use exercises that target the particular muscles involved.
Use a full range of motion – this works the muscle fully and reduces the risk of joint injury.
Control the weights – perform the activity slowly and with control. Throwing the weights around risks injury and makes a full range of motion unlikely.
Intensity – the faster the lift, the greater the intensity. However, don’t forget that controlling the weight is essential. Lower the weight slower than it is lifted.
Volume – the greater the number of lifts, the more profound the increase in muscle size and strength. You can increase the volume by either training more frequently (three times per week is recommended) or training for longer per session (such as 45 minutes instead of 30 minutes) or by increasing the number of sets (for example three sets instead of two).
Variety – switching around your workout routine, such as regularly introducing new exercises, challenges your muscles and forces them to adapt with increased size and strength.
Progressive overload – gradually increasing your weights forces your muscles to grow stronger and larger. Generally speaking, once you can easily lift a weight 12 times, increase the weight in small increments, such as five to 10 per cent of the weight you are currently lifting.
Rest – you need to rest between sets. If your goal is muscle size or endurance, rest for two minutes or so.
Safety suggestions
Be guided by your gym instructor or personal trainer, but suggestions include:
Make sure that a qualified professional shows you how to correctly perform the exercises. Good form reduces the risk of injury and leads to faster gains in muscle size and strength.
Wear appropriate clothes and protective equipment. For example, gloves reduce the risk of blisters.
Warm up and cool down thoroughly to reduce the risk of injury.
Check all equipment before you use it. Don’t use a piece of equipment if it seems faulty. Tell the gym instructor at once.
Don’t hold your breath while lifting weights. Generally speaking, breathe out when you tighten the muscle.
Make sure you stand on a non-slip surface to reduce the risk of falls.
Make sure you have someone nearby to ‘spot’ for you (take the weight from you if needed) when you use heavier weights.
Stop immediately if you injure yourself or feel pain. Trying to ‘work through’ the pain will only make the injury worse. Consult with your doctor for diagnosis and treatment.
Where to get help
Your doctor
Qualified gym instructor
Qualified personal trainer
Physiotherapist
Go For Your Life Infoline service Tel. 1300 739 899
Things to remember
Resistance training increases muscle strength by pitting the muscles against a weight or force.
Different forms of resistance training include free weights, weight machines, resistance bands and your own body weight.
The beginner should consider training two or three times per week to gain the maximum benefit.
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