Simply put, resistance training is a term that refers to any type of exercise where you are working against force. Whether you are working against your own body weight, free weights, dumbbells, resistance bands or a machine, resistance training should be included in any fitness routine.
To get the most from resistance training you should ideally work out 2 -3 times a week. It is also worth changing your routine every six weeks or so to stop you getting bored and to ensure improvements are made.
Two examples of resistance training are:
· Bodyweight exercises, for example, push ups, dips, squats or chin ups
· Resistance bands. These can be integrated into bodyweight exercises to increase resistance. They are often integrated in to squats or hip thrusts for an extra challenge.
The benefits of resistance training are vast and include:
Improved strength and flexibility
It might seem an obvious point, but muscle strength is vital for performing day to day tasks and resistance training will help to ensure you are less vulnerable to falls or other injuries, keeping you safe carrying out daily activities into old age.
Protecting bone mass and density
Resistance training helps to protect against osteoporosis and fragile bones, keeping bones healthy and less prone to breaks.
Improved muscle tone and strength
Without resistance training, adults lose muscle after they reach the age of 20 so training will help to prevent muscle loss, reducing the rate of muscle decline whilst improving muscle tone.
Lower risk of heart disease and other chronic diseases
Resistance training can help to reduce the symptoms of heart disease, type 2 diabetes, osteoporosis, depression and sleep disorders.
Building muscle is key to burning calories, the more muscle you have, the higher your metabolism will be.
So, if you’re looking for a type of exercise that will benefit your heart, strengthen your bones, help you lose weight and improve your balance – incorporate resistance training into your fitness routine.