resistance training

As a fitness trainer I have found that there seems to be a lot of mystery around resistance training or weight lifting. Below I have listed some of the most common questions I am asked along with my answers.

· What is resistance training: Resistance training is simply engaging your muscles. You can use objects to create resistance such as the floor, the wall, hand weights, resistance bands, or weight machines — or you can just contract and hold the muscle for a length of time.

· Why should we do resistance training? Beginning in our early thirties we all start to lose muscle tone unless we do something to retain it. Muscle burns more calories than fat, so as we lose muscle tone we also need fewer calories to maintain our bodies; however, most of us continue eating the same amount of food and begin to gain weight as we age.

Another important reason to engage in resistance training as you age is to keep your body safe from injury. Retaining your muscle will help you avoid osteoporosis, improve bone density and improve heart disease risk factors. Resistance training has also proven to increase lung capacity and aerobic conditioning.

Studies have shown that beginning resistance training at any age brings about more significant health improvements than aerobic exercise. Preliminary tests on cardiac patients have shown that strength training can be safer than aerobic training.

· Am I too old to start resistance training? No, you are never too old. Strength training can be started at any age and it can help the body reverse (yes, I said reverse) some of the signs of aging.

· How often do I need to train? There are many schools of thought on this and it depends on what your goals are, but for general health and toning, two to three times a week, with a day in between to allow your muscles to rebuild, should give you the results you desire.

· How much resistance should I use? Again, if you talk to 10 trainers you will get 10 different answers, but no matter what your goal is, in order to build muscle you need to stress it first.

I am a proponent of using as much weight as possible to exhaust your muscles in a short amount of time. This means repeating a specific exercise 8 to 10 times, resting a few seconds and repeating for 2 to 3 sets while maintaining good form.

· How do I learn “good form?” There are a lot of ways to learn about correct resistance training form, but copying other people at the gym is not one of them.

You can buy excellent books and DVDs that will give you information on safe and effective resistance training techniques, or you can hire a personal trainer to get you started.

Take some time to learn about safe resistance training from a knowledgeable source.

· Do I need to join a gym or buy a lot of equipment? No. You can get a wonderful workout at home with no equipment whatsoever. Those calisthenics you learned in school – pushups, squats, lunges, crunches – cover all the major muscle groups and will tone you up in no time.

You can also use resistance bands which are inexpensive, easily stored or packed for travel and can be used like weights; these are my favorite resistance training tools.

Working out at home with a DVD or personal trainer, at a gym, or on your own, any of these choices will work for anybody.

The system that will work best for you depends on your exercise personality and goals, the most important thing is to get started and don’t be afraid to try different things until you find the program that works for you.

· How long will my workouts take? You can tone your muscles in as little as 10 minutes a day, 3 days a week. Learning to work multiple muscle groups will make your exercise time efficient and effective and will also add a cardiovascular element to your routine.

There is no need to spend hours every week working out. Very few people exercise because they love it, they exercise to stay healthy and fit so they can continue to do the things they love doing.

One of my favorite DVD series is 10 Minute Trainer by Tony Horton, but if you look around you can find other DVDs or trainers who have developed quick, effective resistance training workouts.

I hope I have given you some valuable information about resistance training and its importance. Resistance training can be incorporated into anyone’s routine and you will gain enormous benefits from this one lifestyle change.

Becky Frisk is a Lifestyle Fitness Coach and Personal Trainer offering motivation and support to women who want to live a fit and active lifestyle.

[http://www.lifestylefitnesscoaching101.com]

Author: Becky Frisk
Article Source: EzineArticles.com