WHAT IS WEIGHT TRAINING?
Actually its nothing like weight training,
Or to be more appropriate it is called Resistance Training.
Weight Training is a kind of training that utilizes the anaerobic energy system that challenges the body via weights.
These weights can be in the form of :-
The major categories of Resistance training :
- Strength Training – it focuses on increasing muscle strength example -Weight Lifting.
- Hypertrophy Training – it focuses on increasing the size of muscles example – Bodybuilding.
- Power Training – it focuses on maximum force production by muscles for example – Power Lifting.
- Endurance Training – focuses on muscle endurance which means muscle’s ability to do prolonged work.
THE BENEFITS OF RESISTANCE TRAINING
Increased Muscle Strength, Endurance and Power.
Regular Resistance training can improve muscle strength making you stronger and feel better about yourself.
It also improves the endurance of your muscles which make you more energetic and active in your daily life activities.
Resistance training also helps to boost the power generation of the muscles.
Helps in boosting your Metabolism.
Resistance training has been shown to improve strength and increase muscle mass.
The addition of lean mass causes an increase in metabolism of your body.
Each pound of muscle provides an additional 11-15 kcal increase in resting metabolism per day.
Management And Prevention of Diabetes
Strength training enhances insulin sensitivity.
This is very beneficial for diabetes and obese people.
Researches have suggested that obese people who have been regularly engaged in dynamic strength training experience improvement in whole-body insulin sensitivity.
Improved Body Composition
Regular Resistance training increases the body metabolism.
Which in turn increases the lean muscle mass of the body making the BMI of the body better.
Therefore weight control is an essential factor in decreasing the risk of metabolic syndrome.
Improved Quality Of Life
Adequate Strength and Power strongly improves the motion in older adults.
Researches found that benefits extend beyond strength related activities as Endurance, Balance, Coordination, and Flexibility.
You will feel more confident about yourself when you see that age doesn’t affect you much.
Improved range of motion
Resistance training has shown to improve flexibility in older adults and also improving the range of motion and function of the body.
Especially in the Hip, Shoulders and Trunk range of motion.
Keeps us more Energetic
Exercising Regularly makes us more active.
Actually, people think that you need the energy to exercise but it is the opposite,
you get more energetic when you start exercising.
Once you develop a habit of regular exercise than every day you will wait for the time of exercise.
As when we work out our body releases endorphins “feel good “ hormones which makes us feel amazing and completely reduces our stress and makes us feel happy and active.
Boosts Testosterone levels
Resistance training enhances the testosterone levels in males which has tons of benefits for your body.
It basically enhances all masculine characteristics of the body .
So, Now you already know how resistance training and exercise .
Trust me !! deciding to include fitness as a part of my life is one of my best decisions that I have made so far.
I will always be thankful for it and I hope you will also do it. Stay Healthy Stay Fit.
WEIGHT TRAINING DOESN’T HAVE TO BE BORING.
Switching up your routine to keep your body guessing is the perfect way to receive strength gains and to decrease boredom.
Switch up your routine by using the machines, free weights, bars, bands, and even your own body weight.
Also, change your routine as much as possible.
You can do this by switching up the number of sets or reps, time between sets, choosing different exercises, and varying your speed are just a few suggestions.
It is important to understand the basics of strength training.
And why you should incorporate this activity into your training program.
Once you know all of the benefits you will receive from these exercises.
You will want to start right away so you can improve your quality of life and burn those extra calories.
MUSCLE RECOVERY DURING ADVANCED TRAINING
Muscle needs time to repair and grow after a workout.
Not giving your muscles enough time to recover means they will not get bigger or stronger.
A good rule of thumb is to rest the muscle group for at least 48 hours.
Once you have sufficient experience in resistance training,
and with the support of a qualified allied health or exercise professional, you might like to consider a split program.
For example, you could work your upper body on Mondays and Fridays, and your lower body on Wednesdays and Sundays.
Flexibility is also a very important aspect.
To know more about Flexibility go to this link.