KEY 6 – TONE YOUR BODY WITH RESISTANCE TRAINING
Excess weight is one of the most common problems that
affect very many people from all across the globe. There
is need to lose this unwanted weight so as to avoid health
complications such as heart attack and other related
diseases. In this chapter we will uncover resistance
training exercises that can help you lose the excess fat.
Examples of some of the common resistance training
activities include weight lifting, sporting activities such as
Basketball and Javelin, Isotonic resistance training which
entails use of barbells and dumbbells. Below is a detailed
guide of the importance of resistance training for losing
Increase metabolic rate- The metabolic rate refers to the
rate at which the body converts fats into energy for
various purposes. Resistance training helps to increase
the rate at which the fats are metabolized and this in turn
helps to significantly reduce body fat.
Improves Body Posture- Since virtually all the physical
activities in this category involves all the body muscles,
they help to strengthen and increase muscles. This in
turn helps one to improve body posture.
Increase Blood Circulation- For the body organs to
operate optimally, they have to have sufficient and
uninterrupted supply of blood rich in various nutrients
such as proteins and carbohydrates. Resistance training
helps to ensure that blood circulation in the body is
optimal. This in turn helps to ensure that all vital body
organs operate normally.
Decreases the Risk of Injuries- Losing weight involves a
number of physical activities which may lead to injuries
especially during the first stages. For example, new
members might experience joint and muscles pains but
this problem fades away as the body becomes acquainted
to the activity. Resistance training will help decrease your
susceptibility to injuries since the body parts will be able
to withstand the pressure effectively.
Prevent cardiovascular diseases as well as Arthritis and
diabetes- Excess weight has being closely linked to a
number of health complications. Due to fact that these
exercises will reduce and prevent accumulation of fats in
the body, your chances of suffering from various
cardiovascular diseases, diabetes and arthritis will be
Boost Self Esteem- In most cases, persons suffering from
excess weight problem are often stigmatized by the
society. Fortunately, resistance training will help reduce
this stigmatization and boost your self esteem.
Improves your Sleep Patterns- Excess weight can distort
your sleeping pattern especially if the issue is stressing
you too much. Through these physical activities, you will
be able to solve this problem completely. This will in turn
help you sleep much better at night as well as boost your
productivity at home or at your work place.
Increase Bone Density and Strength- As the name
suggest, this training will not only help you lose weight
but also increase your bone density and strength.
Increased bone strength will help reduce your
susceptibility to injuries as well as enhance your
performance of various physical tasks.
Be sure to consult a professional medical practitioner
before enrolling in a particular program so as to avoid any
health complications. Last but not least, ensure that your
follow the instructions given by your trainer so as to
achieve the full benefits from this training.
Common Misconceptions Of Resistance Training
1. Women who do strength training will become bulky
This myth has been around for so many years and
unfortunately a lot of women believe it. Women do not
have the ability to bulk up when they do resistance
training exercises to increase their metabolism. Those
who bulk up are the ones that take male hormones and
inject anabolic steroids into their body. These kinds of
women are mostly professional body builders. Therefore if
you want to achieve that bulky look, it is very clear what
you have to do. However, if you just want to achieve a
lean toned body, resistance training exercises will give
you just that; no bulky shoulders or arms.
2. Weights and expensive gym equipment are necessary
for resistance training exercises
While free weights and other gym equipment are
necessary to speed up your progress, they are not
necessarily the only things that you can use to build
muscles. There are a variety of ways that you can build
muscle and some of them include: resistance bands, bar
method, Pilate’s, using your own body weight and
isometric training. There are many programs for
resistance training that do not use any equipment yet
they help people to achieve excellent results.
3. When you grow old you cannot build muscle
This is not true because studies show that even people
who are 70 years old can build muscle. In addition,
people who are in their 50’s or even 40’s can be able to
build adequate muscle mass with just a few training
sessions per week.
4. Resistance training requires hours and hours of
training per day
This takes the crown for being the biggest misconception
about resistance training that can help boost your
metabolism. Experts believe that as long as you eat a
healthy well balanced diet and you do not have any
diseases, you will only need about 20 minutes to half an
hour sessions per week for you to realize results.
It is not the hours that you spend at the gym training but
it is how often you do them and how hard you push your
body. It has been established that when you add even a
pound of muscle, your metabolism will increase and you
can burn up to a maximum of 50 calories per day.
Imagine how many calories you can burn when you add
10 pounds of muscle.
5. You will need to constantly lift heavy weights in order
to maintain muscle mass
If you train every day you are likely to build more muscle
and speed up your metabolism, right? Wrong! It has been
proven that the people who achieve phenomenal results
are the ones that take breaks in between their work out
days. Muscles are built when our bodies are resting and
not when they are active as most people would like to
believe. The body also needs to recover after an intense
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