Resistance Training
What is the definition of resistance training?
Resistance training is a type of physical activity that involves working a muscle or a group of muscles against external resistance in order to increase muscular fitness.
Any exercise that causes the muscles to contract against an external resistance with the goal of increasing strength, power, hypertrophy, and/or endurance is known as resistance training. Dumbbells, exercise tubing, your own body weight, blocks, bottles of water, or any other object that causes the muscles to contract can be used as external resistance.
Long-term health benefits are recommended by maintenance programs. Resistance training is more of a way of life than it is a specific therapeutic method.
There is currently no conclusive evidence that any certain type of resistance training is the most helpful for addressing musculoskeletal conditions.
As a result, the goal is to personalize your prescription to the specific needs of the patient in front of you, which you can do by assessing:
Resistance training is founded on the idea that when a resistance force is applied to the body, the muscles will work to overcome it. Your muscles develop stronger when you practice resistance training on a regular basis.
Resistance Training Examples: You may build your muscles in a variety of methods, whether at home or in the gym.
The following are some examples of resistance training:
Free weights, such as dumbbells or barbells, are traditional strength-training tools.
Weight machines are machines with adjustable seats and handles that are either attached to weights or hydraulics.
Medicine balls are a type of weighted ball.
When resistance bands, which look like large rubber bands, are stretched, they provide resistance. They’re lightweight and adaptable to a variety of workouts. Throughout a movement, the bands generate constant resistance.
Squats, push-ups, and chin-ups can all be done with your own body weight. It’s more convenient to use your own body weight when traveling or at work.
How much work should we put in?
Weekly, two non-consecutive days
For healthy persons, one set of 8-12 reps is sufficient.
There are 8-10 major exercises that target key muscle groups.
Frequency: novice 2-3 times per week, intermediate 3 times per week, advanced 4-6 times per week
Resistance training may target the following characteristics:
Strength sPower sHypertrophy sEndurance