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Do you want to have a stronger and more beautiful body? Then the best thing to do is start resistance training.
What Is Resistance Training?
Resistance training involves activities that use weights, machines and even body weight to work the muscles past their normal exertion. Resistance training is also commonly known as strength training or weight training. Training with weights can be helpful in achieving a more youthful and healthier body.
Often times, resistance training is associated with athletes who have to build up their bodies. With this in mind, most people think resistance training will make the body bigger and add bulk to the muscles. This is not true. When properly utilized, resistance training is simply about increasing the strength of the body, not its size.
Resistance training can be practiced by anyone. It builds and tones the muscle to give the body a sleeker, more youthful look. A resistance training program is much advisable to the elders, as well. Older populations can benefit by standing free-weights resistance training or the moderate-intensity seated machine training.
How Does Resistance Training Work?
A resistance training program will include the use of various exercise equipment and machines to achieve a desired look, or simply using the body weight to create resistance. When equipment is used, the muscles of the body will be matched against the weight of the dumbbell or barbell. The cells of the body will then adapt to the extra weight. This will result in "hypertrophy" or the enlarging and increasing of the muscle cells to help in the muscle contraction.
Before doing any resistance training, consult with your doctor. This is especially true for people who have medical conditions or are overweight. Resistance training is most effective when you know the proper equipment for the needs of your body. The body must also be conditioned first before lifting weights so be sure to consult a fitness professional or seek detailed exercise videos or online programs to help you achieve your desired result.
Resistance training can also be done without resorting to equipment. Doing push-ups is one good example. You can implement "body weight" exercises anywhere and they are quite effective. Body weight exercises involve using your own body weight matched against the muscles.
What Are the Benefits of Resistance Training?
1. Increase Bone Mineral Density
Bones are constantly remodeling, meaning tissues break down and then rebuild themselves. The peak remodeling takes place during puberty. However, as a person ages, there may be a slowing of the bone mineral density remodeling, this is especially seen in post-menopausal women.
Bone mineral density is also supported by the hormones. To boost the hormones to maintain and rebuild bone mineral density, physical activity is a great option. Resistance training can help restore the natural building of bone mineral density.
2. Increase Strength
Strong bones and strong muscles will be developed as you undergo a resistance training program improving the overall stregnth of the body.
3. Increase the Range of Activities
When your body is strong enough to carry considerable weight, you will also be capable of doing more strenuous activities. Your energy will increase and you will naturally build a more active lifestyle.
4. Reduce the Body Fat
Matching the weights with your muscles will definitely give the body the exercise it needs and get rid of the undesirable fats. Thus expect the tone of the body to improve. Even more, expect the body to look better, leaner and more youthful.
5. Improve State of the Elders
For the elderly, undergoing a resistance training program will help improve their health and decrease the risks brought about by the age. They can be more independent, without needing to rely on other people for doing simple things. Being able to do so will also decrease the risk of injuries in the elders and improve their quality of life.
6. Improve Heart Condition
Regularly implementing resistance training can result to a lowered heart rate and lowered blood pressure, especially after exercise. The risk of heart diseases is reduced to a considerable extent.
Resistance training requires commitment and consistency. It will have to be done on a regular basis, following a schedule that the doctor or the physical trainer would recommend.
The key here is to simply take your time. Do things one step at a time, correctly. As your body condition improves, then move on to more challenging tasks. The strength of the body and its overall look will only improve with increased resistance training, educate youself and be sure to find a program you can implement properly and will enjoy.
Laura M. Turner, M.Sc., CNHP is an author, journalist and wellness mentor specializing in natural anti-aging practices and nutritional medicine. Visit her online at http://www.beauty-and-body.com/ and subscribe to the BodyTalk eZine - http://www.bodytalkezine.com/. While you're there grab her new eBook Retro-Aging and enroll in her "Take Charge Of Your Health" eCourse FREE, as well as improve your health with Nature's Healing Treasures: www.beauty-and-body.com/youngliving.
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