Perspective, J Athl Enhanc Vol: 12 Issue: 1

Resistance Training for the Beginners: Its Benefits and Guidelines

Tome Ikezoe^*

¹Department of Physical Therapy, Sapporo Medical University, Hokkaido, Japan

*Corresponding Author: Tome Ikezoe
Department of Physical Therapy, Sapporo Medical University, Hokkaido, Japan;
E-mail: Ikezoet@ome.ac.jp

Received date: 03-Jan-2023, Manuscript No. JAE-23-94517;

Editor assigned date: 05-Jan-2023, PreQC No. JAE-23-94517 (PQ);

Reviewed date: 20-Jan-2023, QC No JAE-23-94517;

Revised date: 31-Jan-2023, Manuscript No. JAE-23-94517 (R);

Published date: 08-Feb-2023 DOI: 10.4172/2324-9080.100059.

Citation: Ikezoe T (2023) Resistance Training for the Beginners: Its Benefits and Guidelines. J Athl Enhanc 12:1.

Description

Resistance training, also known as strength training, is a form of exercise that involves using resistance to build and strengthen muscle. It typically involves lifting weights, using resistance bands, or performing bodyweight exercises. Resistance training is a popular form of exercise among athletes, bodybuilders, and fitness enthusiasts, but it can also be beneficial for individuals who are looking to improve their overall health and fitness.

Benefits of resistance training

Increased muscle mass: Resistance training is one of the most effe- -ctive ways to build and maintain muscle mass. As we lift weights or perform other resistance exercises, we create small tears in our muscle fibers. When these fibers repair themselves, they become stronger and larger, resulting in increased muscle mass.

Improved strength: Resistance training also helps to improve strength, which can be beneficial for daily activities such as lifting groceries or carrying children.

Increased bone density: Re sistancetraining is a weight-bearing exercise, which means it puts stress on your bones. Over time, this stress can help to increase bone density, which can help to prevent osteoporosis.

Improved metabolism: R esistance training has been shown to increase increase metabolism, which can help to burn more calories throughout the day, even when we are at rest.

Reduced risk of chronic disease: Res istance training has been shown to reduce the risk of chronic diseases such as diabetes, heart disease, and certain types of cancer.

Benefits and drawbacks of resisitance training

Free weights: Free weights, such as dumbbells and barbells, are a popular form of resistance training. They allow for a wide range of exercises and can be used to target specific muscle groups.

Resistance bands: Resistance bands are a lightweight and portable form of resistance training that can be used almost anywhere. They are particularly useful for individuals who travel frequently or do not have access to a gym.

Bodyweight training: Bodyweight training involves using own body weight as resistance, typically with exercises such as push-ups, pullups, and squats. This form of resistance training is inexpensive and requires no equipment, making it a popular choice for individuals who are new to exercise.

Machines: Resistance training machines are a common sight in gyms and fitness centers. They typically provide a more controlled range of motion and can be easier to use for individuals who are new to resistance training.

If we are new to resistance training, it is important to start slowly and gradually increase the intensity of our workouts over time. It is also important to focus on proper form and technique to avoid injury.

Some tips for getting started with resistance training

Consult with a fitness professional: If we are new to resistance training or have any medical conditions, it is important to consult with a fitness professional before starting an exercise program. They can help to develop a safe and effective workout plan that is tailored to your individual needs and goals.

Start with light weights: When starting out, it is important to use light weights and focus on proper form and technique. This will help to prevent injury and allow us to gradually increase the intensity of your workouts over time.

Incorporate variety: It is important to incorporate a variety of exerc- -ises into the resistance training routine to target different muscle groups and prevent boredom. This can include free weights, resistance bands, bodyweight exercises, and machines.

Rest and recovery: It is important to allow the muscles time to recover between workouts. This can include taking rest days or incorporating active recovery exercises such as stretching or yoga.

Monitor the progress: Keeping track of the progress can help to keep motivated.