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Why should we do Resistance Training?
"Oh no I don't want to get huge muscles" this is something I hear allot when introducing resistance training to people's exercise programmes. But it can be quite difficult to put on this type of muscle, and lots of dedication needs to be given to get there. Coupled with regular training a proper diet and the right kind of training it is possible to build muscle but introducing resistance training can have some fantastic health benefits especially for women. Osteoporosis or brittle (a medical condition in which the bones become brittle and fragile from loss of tissue, typically as a result of hormonal changes, or deficiency of calcium or vitamin D) bones is a condition that women get later in life, and resistance training has been proven to build bone density and reduce the symptoms.
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 is based on the principle that muscles of the body will work to overcome a resistance force when they are required to do so. When you do resistance training repeatedly and consistently, your muscles become stronger.
A well-rounded fitness program includes strength training to improve bone, joint function, bone density, muscle, tendon and ligament strength, as well as aerobic exercise to improve your heart and lung fitness, flexibility and balance exercises. The Australian physical activity and sedentary behaviour guidelines recommend that adults do muscle-strengthening activities on at least two days each week.
You should vary your progressive resistance training program every six to eight weeks to maintain improvement. Variables that can impact on your results include:
• exercises undertaken
• intensity (weights used)
• the frequency of sessions
• rest between sets.
If you vary your resistance training program through the number of repetitions and sets performed, exercises undertaken and weights used, you will maintain any strength gains you make.
Resistance training can be used to build, sculpt or maintain muscle depending on the number of reps amount of sets and body parts in a session you can tailor a weights session to give you a great workout. Resistance training has also been proven to improve your aerobic fitness as well, pushing out 10 -12 reps of chest press and gauging the weight correctly, so the last couple of reps are tough to get out will call on not just the local muscles to work but also the heart and lungs too!
At the Johnstown estate leisure club, we offer programmes and fitness testing to provide all our members with a challenging fitness programme all free of charge. So get in and get started on your new resistance programmes it's for everyone.