Resistance training (also called strength training or weight training) is an exercise that uses resistance for muscular contraction to build strength, anaerobic endurance, and the size of skeletal muscles.
Resistance training is based on the principle that muscles of the body will work to overcome a resistance force when they are required to do so. When you do resistance training repeatedly and consistently, your muscles become stronger.
Resistance training can be really dangerous if you do not perform the technique correctly. So Consult with your Physiotherapist before beginning a new exercise program. Before starting any resistance training make sure you have an assessment and program written for your specific needs. Start slowly and within your capabilities. If you’re not sure whether you’re doing a particular exercise correctly, ask a physiotherapist for help.
Physical and mental health benefits that can be achieved by Resistance training as follows.
Confidence
Training with heavy weights is shown to improve your self-confidence. Weight training can also reduce anxiety, ease depression, and increase happiness. While it might be hard at times to get motivated to hit the gym, the benefits outlast the initial struggle.
Get stronger
Heavyweights increase the power and strength of your muscles without significantly adding bulk or size, especially for women. This means that everyday physical tasks get easier, and consistent training will increase the amount of weight you can lift. You’ll look stronger, too. Strength training with heavy weights enhances your muscle mass and definition.
Cut the fat
Everyone knows that exercise helps you to burn more calories, but, a regular strength training program can also help you burn more calories when you’re not in the gym. You get an “afterburn,” where your body continues to use more calories in the hours following a workout. In addition to that, strength training builds muscle. That larger muscle mass increases the calories you burn daily without exercise.
Build your brain
Heavyweights develop more than just muscles. Lifting heavy increases, the production of many hormones, including the hormone IGF-1, which helps to stimulate connections in the brain and enhance cognitive function. In a recent study, leg strength was positively linked with stronger minds that are less susceptible to the negative effects of aging.
Simply stated, Strength training can improve your ability to learn and think as you age.
Prevent injury
Resistance training using bodyweight and free weights strengthens more than just your muscles. It also strengthens your bones and connective tissues. This added strength and stability will help you ward off injuries and keep a strong body. It can also help reduce symptoms of many conditions like back pain, arthritis, obesity, heart disease, depression, diabetes, and chronic pain.
Improve endurance
It seems counterintuitive, but strength training has been shown to improve endurance, speed, and running economy (the amount of energy and effort it takes to do something like run a five-minute mile). A recent study showed that lifting heavier weights improves economy more than lighter weights. That extra weight on the bar will pay off during your next run or spin class.
Fight aging
Inactive adults can lose 3 to 8 percent of muscle mass per decade. You might lament the loss of your rock-hard arms or killer abs, but even worse, muscle weakness is linked with an increased likelihood of death in men. Heavy resistance training can help fight, and reverse, the loss of muscle mass. It can also strengthen bones and help prevent osteoporosis, especially in postmenopausal women.
Before getting started with Resistance training
If you have a chronic condition, or if you're older than age 40 and you haven't been active recently, check with your physiotherapist before beginning a strength training or aerobic fitness program.
Before beginning strength training, consider warming up with brisk walking or another aerobic activity for five or 10 minutes. Cold muscles are more prone to injury than are warm muscles.
Choose a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions. When you can easily do more repetitions of a certain exercise, gradually increase the weight or resistance.
Research shows that a single set of 12 to 15 repetitions with the proper weight can build muscle efficiently in most people and can be as effective as three sets of the same exercise. As long as you take the muscle you are working to fatigue — meaning you can't lift another repetition — you are doing the work necessary to make the muscle stronger. And fatiguing at a higher number of repetitions means you likely are using a lighter weight, which will make it easier for you to control and maintain the correct form.
To give your muscles time to recover, rest one full day between exercising each specific muscle group.
Also, be careful to listen to your body. If a strength training exercise causes pain, stop the exercise. Consider trying a lower weight or trying it again in a few days.
It's important to use proper techniques in strength training to avoid injuries. If you're new to strength training, work with your physiotherapist to learn the correct form and technique. Remember to breathe while your strength training.
References
https://www.healthline.com/health/fitness-exercise/why-i-lift-heavy
https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits
Jayani randima
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