Resistance training что это

Resistance training

Basic principles

«Resistance training» is a form of strength training in which each effort is performed against a specific opposing force generated by resistance (i.e. resistance to being pushed, squeezed, stretched or bent). Exercises are «isotonic» if a body part is moving against the force. Exercises are «isometric» if a body part is holding still against the force. Resistance exercise is used to develop the strength and size of skeletal muscle s. Properly performed, resistance training can provide significant functional benefits and improvement in overall health and well-being.

The goal of resistance training, according to the American Sports Medicine Institute (ASMI), is to «gradually and progressively overload the musculoskeletal system so it gets stronger.» Research shows that regular resistance training will strengthen and tone muscles and increase bone mass. Resistance training should not be confused with weightlifting, powerlifting or bodybuilding, which are competitive sports involving different types of strength training with non-elastic forces such as gravity ( weight training or plyometrics ) an immovable resistance (isometrics, usually the body’s own muscles or a structural feature such as a doorframe). Full range of motion is important in resistance training because muscle overload occurs only at the specific joint angles where the muscle is worked.

Resistance training can be performed using various types of exercise equipment or:

*Resistance bands
* Exercise machine s
* Swimming machine s

Types of resistance training

Hydraulic resistance

Hydraulic Resistance/Equipment, typically makes it possible for a person to perform strength training as well as cardiovascular training at the same time. Hydraulic resistance can involve exercising in water, where each effort is opposed by the viscosity of the water; or utilizing cylinders/equipment where resistance is a function of speed; the faster the movement, the greater the resistance. Unlike stack weights, gravity neither helps nor hinders the workout. It builds speed

Elastic/resistance band

ee also

Machines using elastic resistance

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resistance training

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resistance training, a form of exercise that is essential for overall health and fitness as well as for athletic performance. Resistance training often is erroneously referred to as weight training or “lifting,” but is more complex.

Adaptations to resistance training

Resistance training adaptations are both acute and chronic. Acute responses to resistance training occur primarily in the neurological, muscular, and endocrine systems. Chronic responses to resistance training are seen in the muscular, skeletal, endocrine, cardiovascular, and neurological systems. Anthropometric (body composition) adaptations are also seen as chronic adaptations to resistance training.

Neurological

When a force is applied to a muscle, a signal is transmitted that activates the muscle cells. When a person performs resistance training, the number and intensity of signals that are transmitted to that muscle are increased until the muscle gets tired. The two neurological factors that govern muscle force are motor unit recruitment and rate coding. The former is simply the size of the muscle force created by the muscle contraction for a given task. For example, fewer motor units in the biceps brachii muscle are recruited when performing a biceps curl with a 10-pound (4.5-kg) dumbbell than with a 50-pound (22.5-kg) dumbbell. According to kinesiologist and author Roger Enoka, motor unit recruitment is based on the size principle, which states that the motor units that recruit slow-twitch fibres recruit fewer fibres than the motor units that recruit fast-twitch fibres. Rate coding governs motor unit firing. During resistance training, the muscles grow more tired with each repetition of a given movement pattern, and, as a result, the rate coding becomes impaired and the firing sequence becomes less and less precise.

Chronic neurological adaptations result in a more efficient sequence of recruitment of motor units, making the muscle less apt to tire from neuromuscular factors. Other chronic adaptations to the neurological system include increased motor unit firing and decreased co-contraction of the antagonist muscles. Co-contraction takes place when both agonist and antagonist muscles fire at the same time. The decrease in the co-contraction of antagonist movement when the agonist muscles are being called on for work allows for greater movement efficiency.

Muscular

One of the acute effects in muscle during resistance training is the depletion of metabolic substrates, such as creatine phosphate and glycogen. The depletion of those two fuel sources during resistance training causes muscle power production to decrease. Another significant acute muscle adaptation during resistance training is the intramuscular elevation of hydrogen. That results in a “burning” sensation in the muscles on multiple repetitions. The elevation of hydrogen ions in the muscle results in decreased intramuscular pH.

Chronic adaptations to resistance training include increased cross-sectional size of the muscle fibres, also known as muscle hypertrophy. Hypertrophy of muscle occurs in type I (slow-twitch) and type II (fast-twitch) muscle fibres; however, type II muscle fibres have a greater response. Manipulation of volume and intensity of resistance training will cause more or less hypertrophy to those respective muscle fibre types. The chronic adaptation of increased cross-sectional size of the muscle fibres results in an increase of muscle strength and power. Another chronic adaptation to the muscles, which has been proven in animals but not yet in humans, is a phenomenon called hyperplasia. That occurs when the number of muscle fibres increases. The resulting hypertrophy and possible hyperplasia of muscle fibres cause a relative increase in protein synthesis, which is essential for the repair of muscle fibres in acute response to resistance training.

Endocrine

There are two major types of hormones produced by the pituitary glands that respond to resistance training: protein and steroid hormones. Growth hormones and insulin are major protein hormones, and testosterone and estrogen are major steroid hormones. Resistance training acutely increases the concentration and release of both anabolic and catabolic proteins and steroid hormones. Growth hormones, testosterone, and insulin are anabolic hormones that facilitate the growth and recovery of muscle tissue after a resistance training session. However, equally muscle-degrading hormones, or catabolic hormones, are released during and after resistance training. The increase of cortisol, epinephrine, and norepinephrine secretion during resistance training can have positive short-term effects, but the long-term effects are negative. Higher volume and intensity of resistance training routine elicits a greater release of epinephrine. Therefore, it is prudent to eat proteins and carbohydrates before and after resistance training to prevent a catabolic effect from cortisol, epinephrine, and norepinephrine. Chronic adaptations to the endocrine system include an increased resting level of testosterone and increased sensitivity of tissue response to the release of protein and steroid proteins.

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What is resistance training?

Resistance training is a form of physical activity that is designed to improve muscular fitness by exercising a muscle or a muscle group against external resistance.

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.

Maintenance programs are recommended for long term health benefits. Resistance training is being part of a healthy lifestyle rather than as a specific therapeutic intervention.

Currently there is no clear evidence that any particular form of resistance training is most effective for managing musculoskeletal condition.

Therefore, the key is to tailor your prescription the individuals needs of the patient in front of you based on assessment:

Resistance training is based on the principle that muscles of the body will work to overcome a resistance force when they are required to do so. When you do resistance training repeatedly and consistently, your muscles become stronger.

Examples of Resistance Training:

There are many ways you can strengthen your muscles, whether at home or the gym.

Different types of resistance training include:

How much should we do?

Specific characteristics resistance training might target include:

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Resistance training

Contents

Basic principles [ ]

Resistance training is a form of strength training in which each effort is performed against a specific opposing force generated by resistance (i.e. resistance to being pushed, squeezed, stretched or bent). Exercises are isotonic if a body part is moving against the force. Exercises are isometric if a body part is holding still against the force. Resistance exercise is used to develop the strength and size of skeletal muscles. Properly performed, resistance training can provide significant functional benefits and improvement in overall health and well-being.

The goal of resistance training, according to the American Sports Medicine Institute (ASMI), is to «gradually and progressively overload the musculoskeletal system so it gets stronger.» Research shows that regular resistance training will strengthen and tone muscles and increase bone mass. Resistance training should not be confused with weightlifting, powerlifting or bodybuilding, which are competitive sports involving different types of strength training with non-elastic forces such as gravity (weight training or plyometrics) an immovable resistance (isometrics, usually the body’s own muscles or a structural feature such as a doorframe). Full range of motion is important in resistance training because muscle overload occurs only at the specific joint angles where the muscle is worked.

Resistance training can be performed using various types of exercise equipment or:

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How to Start Resistance Training

Resistance training is a form of exercise that improves muscle strength and endurance. This is also known as strength training or weight lifting.

During a resistance training workout, you move your limbs against resistance provided by your own body weight, gravity, bands, weighted bars, or dumbbells. Some exercise machines can also be used for resistance training exercises.

What Is Resistance Training?

Any exercise where you push, pull, or otherwise try to work against some type of resistance can be considered resistance or strength training (also sometimes called weight lifting or weight training). So, what is resistance? Resistance is any force that makes the movement harder to perform.

In its simplest form, resistance can be provided by moving your body against gravity, as when doing a pushup or plank. It can also be achieved via using weighted dumbbells and doing exercises such as biceps curls, incline chest presses, and deadlifts.

You can even add resistance training to your current exercise routine by using weight machines at the gym or by incorporating additional weight training equipment such as weighted bars, resistance bands, and kettlebells.

Benefits

The benefits of resistance training are many. Research shows that they include:  

This study further reports that resistance training offers disease and injury-related benefits as well. For instance, it can help in the prevention and treatment of type 2 diabetes and cardiovascular disease, also reducing low back pain or pain that occurs with arthritis and fibromyalgia.

6 Things to Know About Resistance Training

People who participate in resistance training usually have an easier time moving through activities of daily living (ADL) because their muscles move more efficiently.

Frequently Asked Questions

There are some myths about resistance training and resistance training exercises that may keep you from starting a program. These are common questions that new exercisers ask about strength training.

Will weight lifting make you bulk up?

Resistance training exercises help the muscles look tighter and more sculpted. The only way it will make you bulk up is if you lift extremely heavy weights, such as in powerlifting and bodybuilding. The amount of definition you see will depend on the amount of fat that is covering the muscle.

How does resistance training affect your weight?

Weight training may increase your weight slightly, but muscle is more dense than fat and takes up less space. So even though your body weight may increase, your body size may actually shrink. This creates a trimmer, more tone look.

In addition, muscle helps you maintain a healthy metabolism by burning more calories than fat. So, building muscle with resistance training means that you will burn more calories all day long. This can help you lower your weight in the long run.

Can you do resistance training exercises every day?

You can lift weights every day, but you shouldn’t train the same muscles every day. The muscles need time to repair and rebuild between sessions to grow and to reduce injury. One way around this is to alternate body parts. Do upper body exercises one day and lower body exercises the next.

However, if you lift heavier weights, use a lot of resistance, or work your muscles to failure, you may want to wait longer. Some studies have found that taking two to three days off between training sessions is better for letting the muscles recover in these instances.  

Do you need protein supplements when weight training?

Most exercisers don’t need protein powders or supplements to make the most of their resistance training program. You can get the protein you need simply from eating a healthy, nutritious diet. Protein supplementation should only be considered if your dietary protein is too low.  

If you eat a primarily vegetarian diet, you may fall into this category. This is especially true if you are also active or an athlete as your protein needs will be even higher, coupled with the fact that many plant-based proteins are lacking the essential amino acids needed for muscle growth.  

What’s the best form of resistance training?

There is no form of strength training that is necessarily better than the others. For this reason, many exercisers combine different methods to get benefits from each. For example, they might lift weights one day and use exercise machines the next. Or they might do bodyweight exercises one day and resistance bands exercises another day.

Do I need to belong to a gym to do resistance training?

No, absolutely not! In fact, some of the best strength training routines include primarily bodyweight exercises. These are movements done against the resistance provided by your own body’s weight and gravity.

For example, a push-up is a bodyweight exercise. Lunges and squats are also bodyweight exercises. The best part about doing a bodyweight exercise is that it requires no equipment, so no gym membership is required.

How to Start

There are a few different ways to start a resistance training program. You can join a gym and hire a trainer or do your own program at home. Either way, it’s important to use good form. Learn to perform each movement without compromising posture or alignment.

Be sure to start slowly to avoid burnout and injury. Many exercisers begin with 2–3 pound weights or use only their body weight as resistance. Here’s what a beginner resistance training program may look like:

You can start to see the benefits of resistance training by working out 2–4 days per week for just 15–20 minutes per day.

Before beginning any resistance training workout, it is important to consult with your doctor to learn whether this type of exercise is safe for you given your health and fitness level.

A Word From Verywell

Any kind of physical activity can help to boost your health. But if you are really serious about getting fit and improving your quality of life as you age, resistance training should be considered as part of a complete fitness routine.

After a few weeks of consistent workouts, you’ll begin to notice that the exercises become easier. You will be able to lift heavier weights and do more repetitions without feeling so sore or fatigued.

Your body will also move more comfortably and you will be able to do activities of daily living (cleaning the house, preparing meals, etc.) with greater ease. Resistance training can also help improve joint stability and reduce injury. Give it a try and see how it makes your body feel.

Again, be sure to talk to your doctor first to make sure weight training is safe for you. And if a particular exercise doesn’t feel right or you have pain, stop immediately to avoid injury.

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