Resistance training doesn't have to involve going to the gym or using weights. You can do strength training just by using your own body weight as resistance, such as in pilates or yoga. It plays an important role in strengthening your bones and protecting your joints that helps prevent falls later in life and can even help control diabetes. You can even do it in the comfort of your own home or if you're out walking take two bottles of water with you which can act as dumbbells." Dr Christine Bennett, MBF's Chief Medical Officer.
What is resistance training?
Resistance training increases muscle strength through the use of weights, such as dumbbells and weights, weight machines, resistance bands or even your own body weight. 1
In order to strengthen specific body areas you need to tailor your workout accordingly. So if you want stronger arms, you need to use exercises that target those particular muscles.
Particularly if you are overweight, over 40 years, have a pre-existing medical condition, haven't exercised in a long time or if you just aren't sure, it is a good idea to consult with your doctor before you start any new exercise program.
How does it work?
Muscle cells adapt to lifting weights by increasing their size. Resistance exercise also changes the way in which nerve cells aid or control contraction. When resistance training is undertaken repeatedly and consistently, muscles become stronger. Most beginners experience a rapid increase in strength, which may then plateau. In time, the muscle cells respond to resistance training by increasing in size. So don't be discouraged by reaching the plateau - it is actually an encouraging sign. By regularly changing your routine and introducing new exercises, you will challenge new muscle groups, forcing them to adapt and strengthen. Gradually increasing the weight encourages your muscles to grow stronger and larger. Make sure you rest between sets. If your goal is to increase the size of your muscle or build endurance, rest for two minutes or so. If you want muscle strength, allow up to four minutes between sets. Muscles need time to repair and grow after a workout. It is a good idea to rest the muscle group for at least 24 hours to allow them to recover before working the same muscle group again.
What is a repetition?
Repetitions are the number of times you perform an exercise.
What is a set?
A 'set' is the number of repetitions you perform in a row before having a rest.
What are the health benefits?
There are many physical and mental health benefits that can be achieved through strength training. Resistance training is an important part of weight management. Muscle mass naturally diminishes with age. But resistance training can help preserve and enhance muscle mass and reduce body fat. As you build muscle mass, your body burns kilojoules. Even when you are not exercising, these cells still burn up energy making it easier to control your weight. 2
Resistance training can help to control diabetes by improving insulin sensitivity and the body's ability to store glucose. Improved insulin sensitivity reduces the effect (or cause) of metabolic syndrome.
Most bone fractures occur due to a fall. Resistance training builds muscle strength, which protects your joints and improves stability and balance. Protecting your joints may assist with preventing and controlling arthritis. A sedentary lifestyle can result in loss of bone density, increasing your risk of osteoporosis. Resistance training increases bone density and strength so it can be especially important in preventing falls in older people and decrease everyone's risk of injury. 2
Other benefits of resistance training include:
· Prevention and control of health conditions such as heart disease
· Pain management
· Improved posture
· Improved sleep patterns
· Enhance mood and decrease feelings of depression
· Increased self-esteem
What should I be aware of while resistance training?
· Make sure you use correct lifting technique. If you are unsure, consult with a qualified gym instructor, exercise physiologist or physiotherapist. Incorrect technique can slow your progress or even cause injuries.
· Only use safe and well-maintained equipment. Faulty equipment will significantly increase your risk of injury.
· Warm up and cool down properly including stretching.
· Don't hold your breath when you are doing weights - learn to exhale at the point of greatest exertion.
· Control the weights at all times - don't throw them up and down or use momentum to 'swing' the weights through their range of motion.
· It is better to work out with a partner if you are a beginner or are using heavy weights.
· Balance your training so that you are working muscles on the front and rear of the body. An imbalance in strength between muscle groups can lead to injury.
· Make sure you train the deep stabilising or core muscles appropriately. These include the rotator cuff in the shoulder and the deep stabilisers of the low back and neck.
· Avoid training if you are ill or injured. 1
I don't want to get muscles like Arnie. Is it OK to use weights?
One of the biggest misconceptions is that women will develop large, bulky muscles from lifting weights. The average woman does not produce significant quantities of the male hormone testosterone that cause you to really bulk up. You will get stronger if you lift heavier weights but once you have reached your desired size, continue to lift the same amount of weight.
Female bodybuilders have to work very hard to achieve their shape. This usually includes several hours of training each day together with a strict diet and supplements. A few sessions in the gym each week will not do that. For most women who follow a sensible weight-training program, the result will be a trim, healthy look. But be patient: it takes time to build muscle and reshape your body.
Can my muscle turn to fat?
No. Muscle tissue is a completely different type of tissue to fat. As muscles are worked, they tend to become leaner and harder as they grow stronger, but they are not replacing fat cells. If you stop exercising, muscles have a tendency to lose tone, resulting in a "flabby" appearance. But muscles can always be built up again with focused exercise.
However you should be careful to match your food intake to your exercise: if you reduce your exercise regime, you won't need as much intake, so cut down on food.
How can I be putting on weight while losing centimetres?
Muscle is denser and weighs more than fat but it takes up less space. Muscle is firm, while fat is soft and unformed. A program of weight training, combined with healthy eating and aerobic exercise, can cause you to lose centimetres. So even if you are one of those people whose weight might not drop, you will look and feel much better.
Where do I go for more information?
Before you start any exercise program, you should talk to your GP, especially if you are over 40, overweight, pregnant or have a pre-existing condition.
A qualified personal trainer can help you set goals and show correct resistance training techniques.
A physiotherapist can assist you if you have any previous injuries. |
