Resistance Training Notes

Resistant Training

What is Resistant Training

• Resistance training is any exercise that causes muscles to contract against an external resistance.

• The goal is to increase strength, power, hypertrophy, and/or endurance.

• External resistance examples: dumbbells, exercise tubing, body weight, bricks, bottles of water, etc.

How Resistant Training Works

• Resistance training increases muscle strength by making muscles work against a weight or force.

• Different forms of resistance training include free weights, weight machines, resistance bands, and body weight.

• Beginners should train two or three times per week for maximum benefit.

• Complete a pre-exercise screening and consult with professionals before starting a new fitness program.

• Rest each muscle group for at least 48 hours to maximize gains in strength and size.

• Varying workouts can help overcome training plateaus.

Basic Principles of Resistance Training

• Program: Overall fitness program comprising aerobic, flexibility, strength, and balance exercises.

• Weight: Using different weights or resistance levels (e.g., 3 kg hand weight, body weight, rubber band) for different exercises.

• Exercise: A specific movement (e.g., calf-raise) to strengthen a particular muscle or group of muscles.

• Repetitions (Reps): The number of times you continuously repeat each exercise in a set.

• Set: A group of repetitions performed without resting. For example, two sets of squats by 15 reps means doing 15 squats, resting, and then doing another 15 squats.

• Rest: Resting between sets. Rest periods vary depending on exercise intensity.

• Variety: Regularly introducing new exercises challenges muscles and forces them to adapt and strengthen.

• Progressive Overload Principle: Strength training needs to be challenging enough that it's hard to do another repetition to continue gaining benefits. Use appropriate weight/resistance while maintaining good technique. Regular adjustments to training variables (frequency, duration, exercises for each muscle group, number of exercises for each muscle group, sets, and repetitions) ensure progress.

• Recovery: Muscles need time to repair and adapt after a workout. Rest the muscle group for up to 48 hours before working it again.

Examples of Resistance Training

• Free Weights: Classic strength training tools like dumbbells, barbells, and kettlebells.

• Medicine Balls or Sand Bags: Weighted balls or bags.

• Weight Machines: Devices with adjustable seats and handles attached to weights or hydraulics.

• Resistance Bands: Giant rubber bands that provide resistance when stretched. Portable and adaptable to most workouts, providing continuous resistance throughout a movement.

• Suspension Equipment: Training tool using gravity and the user's body weight to complete various exercises.

• Body Weight: Used for exercises like squats, push-ups, and chin-ups. Convenient, especially when traveling or at work.

Health Benefits of Resistance Training

• Improved muscle strength and tone to protect joints from injury.

• Maintaining flexibility and balance, which helps maintain independence with age.

• Weight management and increased muscle-to-fat ratio. As muscle increases, the body burns more kilojoules at rest.

• May help reduce or prevent cognitive decline in older people.

• Greater stamina – less fatigue.

• Prevention or control of chronic conditions like diabetes, heart disease, arthritis, back pain, depression, and obesity.

• Pain management.

• Improved mobility and balance.

• Improved posture.

• Decreased risk of injury.

• Increased bone density and strength, reducing the risk of osteoporosis.

• Improved sense of well-being, boosting self-confidence, body image, and mood.

• Improved sleep and avoidance of insomnia.

• Increased self-esteem.

• Enhanced performance of everyday tasks.

Starting Resistance Training

• Perform eight to ten exercises that work the major muscle groups two to three times per week.

• Start with one set of each exercise, comprising as few as eight repetitions, no more than twice per week.

• Gradually increase to two to three sets for each exercise, comprising eight to 12 reps, every second or third day. Progress when you can comfortably complete 12 reps.

Warming Up Before Resistance Training

• Warm up with light aerobic exercise (walking, cycling, or rowing) for around five minutes, plus dynamic stretches.

• Dynamic stretching involves slow, controlled movements through the full range of motion.

Cool-Down After Resistance Training

• Cooling down is an easy exercise done after intense activities to allow the body to gradually transition to a resting state.

• After intense weight lifting, cool down with a slow jog or walk.

• Static stretching is recommended.

Benefits of Exercise

• Work through worksheet