Resistance Training and It’s Importance
Resistance training and it’s importance is part two of a series I started two weeks ago called the Beginner’s Fitness Map. In the first post I asked you to choose one TYPE of resistance training exercise that you can do. So let’s elaborate on what exactly resistance training exercise is. Resistance training exercise develops skeletal muscle, versus cardiovascular exercise that develops the heart, lungs and circulatory system. This is also why it is important for a complete and balanced program.
So resistance training could consist of using a home gym like a Nautilus system, or going to a gym that offers isolated machines like a shoulder press and leg curl. It may be made up of free weights like barbells or dumbbells. It could utilize kettle bells. Or it may use your own body’s weight like push-ups, lunges, or a suspension training system like the TRX.
For starters, just choose one of the types listed to keep things simple. And one you can do without any additional out of pocket cost. Body weight training is a perfect example of just that. You also have the added benefit of doing it in the comfort of your own home. In addition, you cut down on the time it would take to travel to a gym.
Now that you made a decision on the TYPE of resistance you will use, you need to decide WHAT exercises will make up your program. You don’t want to neglect any muscles, leading to muscle imbalances, so you need to choose an exercise that will work each major muscle group. Chair squats, push-ups, floor shoulder presses, supermans or superwomans (depending on if you are a man or woman), pull-ups and crunches is a very simple program to start with and one that covers all the major muscles.
If you aren’t strong enough to do regular push-ups or pull-ups, you can do them from your knees. If pull-ups are too difficult, you can start with your feet touching the floor or using assisting bands. Unlike cardio exercise, the length of time it takes to complete this portion isn’t as important as the fact that you do a balanced program. That means one that works ALL the major muscle groups.
Perform these a minimum of 2 days a week, but preferably 3 days in the beginning as you will only do one set of each exercise made up of 12-15 repetitions. From there, build up to 2 and then 3 sets each. After that point I suggest you start to divide your workouts up based on body parts. Otherwise it will begin to take too long to complete a single workout and we want this to fit into your life.
Talk to you next week for part 4 of this series, The Beginner’s Fitness Map. Live life to the optimum!
Melissa
OptimumCondition.com
(619) 252-4993
Empowering people through fitness, education, and coaching
