Resistance Training
Resistance training doesn’t make women “big”. It’s difficult for anyone to get “too bulky” by lifting weights alone.
Resistance training is a form of exercise that improves muscular strength and endurance. During a resistance training workout, you move your limbs against resistance provided by your body weight, gravity, bands, weighted bars or dumbbells.
Resistance training (also called strength training or weight training) is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles.
Resistance training increases muscle strength by making your muscles work against a weight or force.
Different forms of resistance training include free weights, weight machines, resistance bands and your own body weight.
A beginner needs to train two or three times per week to gain the maximum benefit.
Complete the Adult pre-exercise screening and consult with professionals, such as your doctor, exercise physiologist, physiotherapist or registered exercise professional, before you start a new fitness program.
Rest each muscle group for at least 48 hours to maximise gains in strength and size.
Varying your workouts can help you push past a training plateau.
Fun Facts: Weight Training
- Stronger core results in better posture
- 60% of people who weight train get an average of 7 hours or more of sleep per night
- Weight training lowers bad cholesterol and blood pressure
- Increased metabolism means you burn more calories when your body is resting
- Adding just 2 weight training sessions a week can reduce body fat by 7%
- Weight lifting boosts dopamine, norepinephrine and serotonin, making it a natural antidepressant
- By 80 years-old, sedentary people will lose 50% of their muscle mass, weight training can stop, prevent and reverse muscle loss
- With better muscle coordination overall body mechanics are improved
Sources:
Resistance Training – Health Benefits – https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits
Fun Facts: Weight Training – http://www.octanefitness.com/octaneblog/blog/2014/09/26/fun-facts-weight-training/
Previous: Friday Fitness Fact $6: Calories