When most people think of resistance training, they imagine lifting weights at the gym. But there are many ways to add resistance exercise to your routine without ever touching a set of dumbbells. These exercises can strengthen your muscles, improve your balance and help you live longer. In fact, research suggests that strength training is just as important for a long life as aerobic workouts, and can even be more beneficial.
The American College of Sports Medicine recommends including resistance training as part of your weekly fitness routine. It increases your muscle strength, boosts bone density and helps ward off diseases like sarcopenia and osteoporosis. It also raises your metabolism, allowing you to burn more calories during your daily activities.
While there are many benefits of resistance exercise, it is important to be aware of possible risks. People with certain medical conditions should consult their doctor before starting any new fitness program. If you’ve suffered a heart attack, stroke or other health problems, you should avoid exercises that involve lifting heavy weights. You should also talk to a personal trainer before trying any strength training exercises. They can help you develop a safe, effective program for your specific health needs.
Resistance exercises include all types of movements that involve pushing, pulling or holding a weight against your body. They can be done with free weights or machines, but it’s more common to use your own bodyweight to start. Many exercises can be done using a resistance band, which looks like giant rubber bands and provides variable resistance. These are portable and can be used anywhere with a little space.
There are three main types of resistance exercises: isotonic, isometric and plyometrics. Isotonic exercises include movements that use your muscles to overcome resistance, such as bodyweight squats and crunches. Isometric exercises hold your muscles against resistance for an extended period of time, such as wall sits and planks. And plyometrics include short bursts of intense exercise, such as jumping and landing.
In addition to building muscle, resistance training can boost your energy levels, and help you lose weight. It can also prevent injuries by making your muscles stronger and more stable. It can even reduce low back pain and ease arthritis and fibromyalgia symptoms.
To get the best results, you should begin with a warm-up and dynamic stretching session before beginning your resistance exercise. Then, slowly increase your repetitions and sets over time as you build up your strength. It’s also important to vary your workouts. You can do this by changing your exercise sequence, increasing or decreasing the amount of weight you lift and by varying the duration of each workout.
In addition to a regular workout routine, it’s important to stay hydrated when performing any type of resistance training. It’s recommended to drink water before, during and after your exercise. This will keep your muscles hydrated and help prevent dehydration.
Milena Estêvão is a YouTuber passionate about sharing her experiences (challenges, successes and motivations) in the fitness activities she is involved in.
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