Contents 1. Types of Resistance Exercise 2. Tips for Healthy Resistance Exercise 3. Keep your heart healthy 4. Keep your muscles, bones and joints strong Resistance training is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, power, hypertrophy, and/or endurance. The external resistance can be dumbbells, exercise tubing, your own body weight, bricks, bottles of water, or any other object that causes the muscles to contract.
Types of Resistance Exercise There are three basic types of resistance exercises: 1. Bodyweight -- This uses only your body weight to force your muscles to contract. It includes exercises like pull-ups, push-ups, and squats. 2. Free Weights -- Using dumbbells, barbells and kettlebells helps to increase the strain placed on your muscles, forcing those contractions and building muscle. Free weight training is considered the most effective form of resistance exercise, as it engages secondary muscles (stabilizers) and leads to more effective muscle growth. 3. Weight Machines -- Every gym has dozens of weight machines--Pec Deck, Cable Machine, Leg Extension machine, etc. Weight machines are not as effective as free weights, but they are a safer alternative for those who are new to resistance training. Tips for Healthy Resistance Exercise • Take it slow at first. Give your body time to grow accustomed to the intense workouts! • Use compound movements. The more muscles engaged, the better. Isolation movements are less effective overall. • Find the balance between push and pull. "Push" is all about the chest and triceps, but "pull" focuses on the back and biceps. • Train at the right frequency. Training the same muscles too often leads to reduced muscle growth and can increase your risk of burnout. Give your muscles between 48 and 72 hours to rest between resistance training. • Have a plan. Hit your resistance exercise hard, and you'll see better results. • Work with the right weight. Too heavy, and you won't reach your rep goals. Too light, and your muscles won't make progress in terms of strength, tone, mass and/or endurance. Keep your heart healthy Exercise is one of the best things you can do to keep your heart healthy and reduce your risk of developing stroke or coronary heart disease. In fact, regular exercise can reduce your chance of cardiovascular disease by a third. High blood pressure (hypertension) is common – around three in 10 adults in the UK have it. If you have high blood pressure, you’re more likely to have a stroke or heart failure. 텍사스홀덤 Doing regular exercise can help to reduce your blood pressure and the risk. You can help to improve the balance of your cholesterol by exercising. There are two types of cholesterol – low-density lipoprotein (LDL) and high-density lipoprotein (HDL) cholesterol. LDL cholesterol is sometimes called ‘bad’ cholesterol; HDL cholesterol is sometimes called ‘good’ cholesterol. High levels of LDL and low levels of HDL increase your risk of heart disease. But the good news is that exercise is linked to higher levels of HDL cholesterol. Keep your muscles, bones and joints strong Regular exercise keeps your muscles, bones, joints and other connective tissue healthy. Training with weights (or using your body weight to exercise) improves the function of your muscles and helps keep your bones strong and healthy. Physical activity can increase bone mineral density and helps to maintain strong bones. As you get older, you can start to lose muscle and bones density but you can help to prevent this by exercising regularly. Maintaining good muscle and bone strength throughout life is really important to help prevent injury, falls and fractures and to prevent osteoporosis. This is especially important as you age. But if you already have osteoporosis, weight-bearing exercise such as walking or exercising with weights is very helpful. Lower back pain is common – up to six in 10 people in the UK have it at some time in their life, but if you exercise, you’re less likely to get it. If you have lower back pain, certain exercises can help to ease it and reduce the chance of it coming back. If you have osteoarthritis (a common form of arthritis), it’s very important to keep your joints moving and to do some strengthening exercises. Moderate aerobic activity, such as walking, swimming and cycling, can help to treat and reduce pain caused by osteoarthritis.
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