Resistance Training For Beginners

The point behind resistance training increases muscle strength by pitting muscles against a weight, such as a dumbbell, or other types of resistance for example, a cross trainer, resistance training can increase muscle strength and bone density and reduce body fat. A well rounded programme of physical activity includes strength training a, to improve bone and joint function, bone density, muscle, tendon and ligament strength, as well mass aerobic exercise, to improve your heart and lung fitness.

It’s advised that you do things to strengthen your muscles at least 2 days a week. These activities should work all the major muscle groups in your body (legs, hips, back, chest, abdomen, shoulders and arms.

It always important to talk to your doctor before you begin any new exercise programmes, especially if your over weight, over the age of 40, or if you have any pre-existing medical conditions, or if you haven’t exercised in a long time.

Benefits of resistance training

Regular resistance training offer many benefits. You can:

  • Develop string bones-strength training increases bone density and reduces the risk of osteoporosis
  • Starting resistance training
  • Build muscle – to protect your joints from injury. It also helps you to maintain flexibility and balance and helps you remain independent as you age.
  • Control your weight- as you gain muscle, your body burns calories more efficiently.
  • Boost your stamina – as you grow stronger, you won’t tire as easily.
  • Get a better night’s sleep- people who take part in strength training programmes are less likely to have insomnia.
  • Improve you sense of well being- strength training can boost your self confidence, improve your body image and reduce the risk of depression.
  • Manage chronic conditions- Using fitness equipment can reduce the signs and symptoms of many chronic conditions including arthritis, depression, back pain, diabetes, and obesity.

It’s important to pay attention to safety and good form to reduce the risk of injury. A registered fitness professional can help you to develop a safe effective program.

To start, a typical beginner’s strength training programme involves:

  • Performing eight to ten exercises that work major muscle groups of the body and are performed upto to three times every week.
  • Starting with one set or each exercise, comprising as few as five repetitions (reps) no more than twice a week.

Your aim is to gradually increase to one set for each exercise – comprising eight to twelve reps, every second or third day. Once you comfortably do 12 reps of an exercise you could look at progressing further.

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