Resistance exercise is a type of physical activity that involves working against a force that opposes motion. This force can come from various sources such as gravity, weights, bands, machines, or body weight. Resistance exercise improves muscular strength, endurance, power, and hypertrophy by challenging the muscle fibres to contract and generate tension.
Categories Of Resistance Exercise
Resistance exercise can be divided into two main categories: isotonic and isometric.
- Isotonic exercises involve movement against resistance with a constant load, such as lifting weights or performing push-ups.
- Isometric exercises, on the other hand, involve holding a static position against a resistance, such as a plank or a wall sit.
How You Can Do Resistance Exercise
Resistance exercises can be performed using various equipment, including bodyweight exercises, free weights, and resistance bands you have. Each type of equipment has advantages and disadvantages; the choice will depend on the individual’s goals, experience, and preferences.
- Free weights like dumbbells and barbells are versatile and allow various exercises targeting different muscle groups.
- Weight machines, on the other hand, are easier to use and can provide a more controlled and safer workout.
- Resistance bands are portable and can be used anywhere, making them convenient for home workouts.
- Bodyweight exercises require no equipment and can be done anywhere but may be limited in the resistance they provide.
Resistance exercise can be incorporated into a well-rounded fitness program, including cardiovascular exercise, flexibility training, and healthy nutrition habits. According to the American College of Sports Medicine, adults should engage in resistance workouts. At least twice weekly, targeting all major muscle groups with various exercises and 8-12 repetitions per set.
Note: When performing resistance exercises, it is critical to use proper form and technique to prevent injury and maximise the benefits. Beginners should begin with lighter dumbbells and progressively increase resistance as their muscles grow. It is also recommended to vary the type, intensity, and volume of resistance exercise to prevent boredom, avoid plateaus, and promote continued progress.
Benefits Of Resistance Exercise
Resistance exercise has numerous benefits for overall health and fitness.
- One of the most significant benefits is increased muscular strength and endurance, which can improve performance in daily activities and sports.
- Resistance exercise can also help build and maintain bone density, which is crucial for preventing osteoporosis and reducing the risk of fractures.
- Additionally, resistance exercise boosts body composition by growing muscle mass and decreasing body fat.
- Resistance exercise lead to improved metabolic health and a lower risk of chronic disease.
In Summary, resistance exercise is a type of physical activity that involves working against a force to improve muscular strength, endurance, power, and hypertrophy. It has numerous benefits for overall health and fitness and can be performed using various equipment and techniques. Proper form and technique are essential to avoid injury and maximise the benefits. They should be incorporated into a well-rounded fitness program, cardiovascular exercise, flexibility training, and healthy nutrition habits. And enjoy a more pronounced life!
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