I am a newbie , complete beginner trying to learn and execute resistance training with proper form and technique .
Had lots of positive effects on my physical and mental health after I started doing weight training. ,🤗🙌
So tried to share few points with all of you .
We often come across the term
Resistance training – what is it ?
It’s an organized exercise , in which muscles of the body are forced to contract under tension, which can be
- Body weight
- External weights like dumbbell ,machines , resistance bands
- Other devices
in order to stimulate growth , strength , power and endurance , also called weight training / strength training. Types of muscle contractions. 1.Isotonic – which is shortening and lengthening of muscle in concentric and eccentric phases 2.Isometric- in which muscle length remains same .
Let’s talk about some basic terms
1.REPITITION – it is one completion of the exercise .
- SET – selected number of repetitions before you rest .
- REST – time taken between two sets
- 1 REP MAX/1RM – maximum weight one can lift once.
- CARDIO- RESPIRATORY ENDURANCE – how long or fast a person can perform a physical activity
- MUSCULAR ENDURANCE- how many repetitions of an exercise a person can perform
- MUSCULAR STRENGTH- how much external weight can be moved in relation to reps
- MUSCULAR POWER- how much force can be generated over a frame of time in a given activity .
- FREQUENCY – how often a muscle group is trained in week .
- INTENSITY – It is the relative load , or %of your 1RM.
Types of Exercises— there are many hundreds exists .
COMPOUND EXERCISE- it includes more than one joint and often several large muscle groups , should be done in the beginning of training because of higher neuromuscular demands.
ISOLATION EXERCISES- involves only one joint, for isolated muscle groups , are done towards the end of the the training.
Basic training program should follow a general format :
- WARM UP- (5 -10 min), dynamic stretches, general & muscle group specific .
- CONDITIONING PHASE – ( 30-60min) includes cardiorespiratory training and resistance training.
- FLEXIBILITY EXERCISES- (5- 10min)
static stretches are done post workout.
BASIC PRINCIPLES OF TRAINING :
- Specificity- to increase performance in a particular activity or sport .
- Progressive overload – systematic increase in intensity and volume of the the training .
- Progression – continuous application of adding overload time to time using different parameters.
Before designing a workout, we should focus on :
1 – Exercise selection
2- weights/ resistance to be used
5- Rest between sets
6- Frequency of training
RECOVERY , FREQUENCY & OVERTRAINING :
How often and how much you should train depends upon your goal,experience ,age ,health, fitness and time .
there should be a fine balance in weight training between muscle and our nervous system stimulation , adaptation and recovery.
3 times a week is a sweet spot for optimum progression for beginners .
48 hours between sessions to allow for recovery is recommended for novices.
over done is not always good , recovery is EQUALLY important along with your upto the mark nutrition , sleep and water intake.
WHY RESISTANCE TRAINING???–
1.Better muscle strength and tone
Slowing of sarcopenia , so more beneficial with advancing age for more stability proper function and less prone to injuries.
- Increased bone density ,
- Increased insulin sensitivity and improved cardiac health.
- Increased resting or BMR , because of increase in lean mass.
- Decreases anxiety, depression
- Improved cognitive functions .
- Can help manage and treat many health conditions.
- Improved self esteem and self concept.
- Good looks because with fat loss if you don’t have muscles you’ll end up with skinny fat which no one likes 😬
More muscles=more calories burnt at rest = need more calories to maintain your muscles 🥳🥳
Isn’t this we all want ??,🤟🤩more calories to eat .
So it’s never too late to start .💪💪💪