Resistance training

 

One of resistance training you will like

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If you want to know or learn simple information about resistance training, 

come with me and focus:

 1- Commitment is more important than intensity, in the sense that you are exercising in a regimen and method that is healthier than heavy weight.

 2- Resistance training is the best way to change the shape of your body while maintaining the first principle.

 3- Cardio has many benefits ... but it is not the most important thing in your exercise.

 4- Following a calculated training system that leads to faster results.

 5- If your training program makes muscle recovery difficult and slow, change it.

 6- Sweating, burning of muscles, and fatigue during exercise, it does not have to mean that you have benefited from the exercise, you can benefit greatly, and you will have a normal rest without pain.

 7- Resistance exercises do not burn as many calories as you would imagine .. They allow your body to burn more for the period after exercise.

 8- There are no exercises that burn special fats .. Exercise in order to become stronger than yesterday and enlarge the size of muscles, and make a diet to burn fat.

Facts You Should Know About Resistance Training

Resistance exercise doesn't mean resistance to exercise! Instead, it's a type of exercise that has gained popularity over the last decade or so as researchers discover the many benefits it has to offer. It's so mainstream at this point that the American College of Sports Medicine, the governing body for exercise in the United States, has included it in its recommendations for all Americans since 1998. In this article, all that you need to know about resistance exercise will be presented: what it is, how it works, how to prevent injury, some of the most popular resistance exercises, and a general resistance-exercise plan.

 

Resistance training is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance. The external resistance can be dumbbells, rubber exercise tubing, your own body weight, bricks, bottles of water, or any other object that causes the muscles to contract.

 

There are several styles of resistance exercise. There is (1) Olympic lifting (where athletes lift the weight overhead like you see in the Olympics), (2) power lifting (a competition where athletes perform the squat, dead lift, and bench press), and (3) weight lifting (a sport where athletes lift heavy weights—typically fewer than six reps). When you lift weights at the gym to get stronger or bigger or more toned, you are performing resistance exercise. Occasionally you will hear the term "strength training" associated with lifting weights. Technically, it's incorrect to refer to resistance exercise as strength training. Instead, strength training would more accurately be described as resistance exercise that builds strength. In this article, the term resistance exercise will refer to the general type of weight lifting that you do in the gym to get bigger, stronger, more toned, or to increase your muscular endurance.

How Does Resistance Exercise Work?

Resistance training works by causing microscopic damage or tears to the muscle cells, which in turn are quickly repaired by the body to help the muscles regenerate and grow stronger. The breakdown of the muscle fiber is called "catabolism," and the repair and re-growth of the muscle tissue is called "anabolism." You're probably familiar with the term anabolic when used with steroids. Anabolic means to grow, and that's exactly what happens after you break down the muscle fibers with resistance exercise. In fact, many biological processes of growth in the body require some breakdown, or catabolism, prior to re-growth. For instance, bones must be broken down first before calcium and other growth factors repair the bone and make it stronger. With muscles, testosterone, insulin-like growth factor, growth hormone, protein, and other nutrients rush to the muscle after a resistance-exercise session to help repair the muscles to make them stronger. Importantly, your muscles heal and grow when you aren't working out, and so that's why it's necessary to leave time between workouts for recovery.

Why Resistance Training?

The benefits of resistance exercise are well documented, and ongoing research continues to prove that it's an important activity for Americans to be engaged in. Long ago in hunter-gatherer societies, humans' muscles got a workout by building shelter, hunting, farming, and all the other manual chores necessary to live. Today, however, we have engineered inactivity into our lives with labor-saving devices to the extent that our muscles rarely need to be pushed very hard. We don't rake leaves or cut grass or shovel snow by hand; we don't climb stairs or even walk in airports (people movers do it for us!); we don't wash our clothes or our dishes or even push a vacuum by hand (Have you seen the robotic vacuum Roomba?), and we spend more and more time in front of our computers and televisions than we do outdoors raking leaves, playing touch football, baseball, soccer, hiking, or participating in any other recreational activities. Research shows that physical inactivity is the second leading preventable cause of death in the United States, and it's literally killing us.

Why Do Resistance Exercise?

It builds muscle strength and tone. Humans lose 5 pounds of muscle every decade after age 30.

The number of muscle fibers declines with age. From age 30 to age 70 we can lose more than 25% of the type 2 muscle fibers in our bodies (type 2 fibers are our strength fibers). Resistance exercise can slow down or even reverse the aging process by building muscle mass and strength.

It's been shown to build bone. Osteoporosis, a condition of accelerated bone mineral loss which leads to fractures, can be a crippling disease, particularly in women (although men get it, too), and research on resistance exercise suggests that it can build bone even in the elderly.

There is some evidence that resistance exercise helps lower moderately high blood pressure.

More strength can lead to fewer falls in the elderly.

Resistance exercise can raise metabolic rate, an important factor in maintaining body weight.

It's never too late to start. In one study of elderly men and women (mean age 87) who lifted weights three times per week for 10 weeks, strength increased a whopping 113%! The improvement in strength enabled the elderly participants to also walk faster (12% faster than before the study), climb 28% more stairs, and it even caused the muscles in their thighs to increase by more than 2.5%.

How Much Resistance Exercise Should I Do?

The American College of Sports Medicine recommends that resistance training should be progressive in nature (for example, follow the principle of progressive overload - see below for an explanation), individualized, and provide a stimulus to all the major muscle groups (chest, back, shoulders, arms, abdominals, and legs). They recommend that beginners do one set of eight to 10 exercises for the major muscle groups, eight to 12 repetitions (reps) to fatigue, two to three days per week (multiple-set regimens may provide greater benefits if time allows). For older and more frail people (approximately 50-60 years of age and above), they suggest that 10-15 repetitions may be more appropriate.

 

 

What Is the Principle of Progressive Overload?

Milo of Croton, the ancient Greek athlete, strong man, and wrestler, may be credited as the first athlete to use the principle of progressive overload. Legend has it that Milo trained for the Olympics by carrying a newborn calf on his back every day for years prior to the Olympic start date, and by the time the Olympics arrived, the calf had grown to a full-size cow, and Milo was still carrying it on his back! In essence, Milo adapted to the growing weight of the animal by growing stronger himself. That's progressive overload. To follow this model for developing strength and tone, you lift weights that are heavy enough to create muscular fatigue at the 10th to 12th repetition and then when that gets easy, you increase the weight and lift that new weight until you can do it again for 10-12 reps. You can increase the weight every time you get to 10 or 12 reps. Typically every time you add new weight, you lift fewer reps because it's heavier, but then as your muscles grow stronger, you perform more reps.

 

The principle of progressive overload is universally accepted as the model that creates the greatest gains in strength.

 

Should I Lift With Free Weights or Machines?

The simple answer is both, if you have access. Bodybuilders use both, and obviously it works for them. Here's a review to help you understand the advantages and disadvantages of each; plus, I've included information about alternatives to free weights and machines (your own body weight and exercise tubing).

 

Free Weights (Dumbbells and Barbells)

Advantages:

 

You can do a variety of exercises for all the muscle groups.

They allow for self-selected movement based on your anatomy (unlike machines which confine the movement). For example, if your shoulder joint is limited in range of movement, you can accommodate naturally to the limitation with a dumbbell.

Free weights help build coordination because it takes skill to move and control the dumbbells. For example, if you're doing dumbbell presses, you must control the motion so that the dumbbells move straight up and not outward. If you're doing a squat, you must be able to steady yourself so that you don't fall.

You may recruit more muscles than just the group you're focused on. Getting back to dumbbell presses, you not only use the pectorals, anterior deltoid (front of the shoulder) and triceps, but you may need other shoulder and back muscles to coordinate and hold your body steady during the exercises. Likewise, if you're doing standing front raises, you will naturally recruit muscles in your abdomen and back to steady your body.

Disadvantages:

 

There is a risk of injury from dropped bars or dumbbells. A bench press with a bar can cause serious injury or even death. For this reason, always use a spotter when lifting free weights.

If you are strong and require lots of weight, then you're going to need space to store all the dumbbells. You can get away with plates that load on bars to minimize the number of dumbbells that you need, but it's inconvenient and not much fun to continuously change weight plates while you're working out.

It can get costly, with dumbbells costing 50 cents to more than $1 per pound.

Free weights do require skill and knowledge, so it's a good idea to have a fitness trainer help you get started if you're a beginner.

لو لم تجرب التدريب بالطريقة الجميلة جربه

لو عاوز تعرف أو تتعلم معلومات بسيطة عن تمارين المقاومة تعال معي و ركز:

 

١- الالتزام أهم من الشدة بمعنى إنك تتمرن بنظام وطريقة صح اهم من ثقل الوزن.

٢- تمارين المقاومة هي أحسن حاجة تغير شكل جسمك مع الحفاظ على المبدأ الأول.

٣- الكارديو له فوائد كثيرة.. لكن ليس هو أهم شيء في تمرينك.

٤- إتباع نظام تدريبي محسوب يؤدي إلى نتائج أسرع.

٥- لو البرنامج التدريبي الخاص بك جاعل الاستشفاء العضلي صعب وبطيء، غيره.

٦- العرق وحرقان العضلات والتعب في التمرين مش لازم يكون معناه إنك استفدت من التمرين، ممكن تستفاد جدًا وتروح عادي من غير ألم.

٧- تمارين المقاومة مش بتحرق سعرات كتير زي ما انت متخيل.. هي بتخلي جسمك يحرق أكتر الفترة اللي بعد التمرين.

٨- لا يوجد تمارين بتحرق دهون خاصة.. أتمرن لأجل أن تصبح أقوى من الأمس وتكبر حجم العضلات، واعمل دايت لحرق الدهون.