Resistance Training Strength Training for Tomorrow

Article by Joseph Holinganneez

There was a time, inside the not-too distant past, that a great many people associated ?exercise? with cardio only. Exercising aerobically uses large muscles groups, in a very rhythmic fashion over a protracted period of time. Running, cycling, swimming and stuff like that, enhance cardiorespiratory fitness, while strengthening the center and lungs.

Consistent retesting of athletes cardiorespiratory fitness by a number of researchers, proved that aerobic exercise could enhance and look after cardiorespiratory fitness, but without strength training program, the participants became weaker through the year.

During the early nineties, the American College of Sports Medicine amended its aerobic exercise recommendations to add resistance training. That recommendation remains and includes: strength training twice a week, utilizing virtually all of the muscle groups, for a few sets at between 8 ? 12 repetitions. This regimen has been confirmed to increase muscular strength and keep it.

Many adults begin losing muscle mass and gaining unwanted fat in their thirties, specially if they?re inactive. Increased muscle strength provides many benefits, not the smallest amount of of is, the ability to perform your day-to-day activities more easily. Simple tasks like lifting grocery bags, shoveling show, or even lifting your kids or grandchildren, is going to be easier.

Weight training, by definition, is the process of challenging a skeletal muscle with an unaccustomed stimulus (load), to ensure that certain muscle mass adaptations occur. Strength training results in increased muscle force, strength, and infrequently increased muscle tissue. Generally, weight training should be rhythmical, controlled, performed at slow to moderate speed, and involve a full range of motion.

Strength training can be performed in lots of ways, from utilizing one?s own body weight calisthenics to more technical selectorized machines. Machine-based training comes with a high penetration of safety and ease, with regard to establishing to alter technique to work the actual required group. Conversely, dumbells are pretty cheap, easily accessible, and could provide additional beneficial adaptations for coordination and balance. Additionally, dynamic weight training exercise techniques can be employed, to more closely mirror our activities of daily life, thereby strengthening the muscle groups we utilize in this daily life.

A plan for general overall strength development will be very different than a resistance program designed specifically to boost a sports skill. A properly-designed weight training program should be designed to address your distinct objectives. From lifting children, carrying groceries or driving the golf ball farther, a properly designed lifting weights program will assist each of us with the activities we should, or like to undertake.

For people who seem to be active, a similarly important benefit is injury prevention. Many musculoskeletal injuries, specially those related to routine exercise, are due partially to muscle weakness, and imbalances, in addition to joint instability, which weight training may correct.

It never in its final stages! Various scientific tests have quantified and documented how effective strength training may be. Strength increases of 80% far better, have been documented in participants of 80 and 90 years of age. Just think what two sessions every week in a variety of weight lifting activities are able to do for you.

We absolutely know it?s never too late to get stronger.

So, exactly what are you anticipating?

More Resistance Training Definition Articles

Triceps Resistance Bands Exercise : Triceps Extensions

To train your triceps as well as other muscles and get a full body workout, resistance bands are really just what you need. You don’t even need much room, you can train anywhere without spending too much money. Triceps extension is one arm exercise you can perform the same way you would with dumbbells.

Grab the exercise band by the handles, each in one hand. This may be better for you to try fist with the Light resistance band. Step with one foot on the band, in the middle of the lenght.

You’re going to train one arm at a time. Lift the handle up behind your neck. Your elbow should be bent, just next to your head and stay there, keep it in. This is the starting position.

Now extend your arm all the way up over your head. That’s a triceps extension, you need to keep proper form, control the movement.

Go back to the starting position by bending your arm, not too fast, still keeping the elbow in and up, your hand is now back behind your neck.

You can perform these triceps extensions using your two arms. Just grab each handle and move them up over your head in the starting position explained earlier, and extend the same way.

Your can also increase the tension by stepping on the band with yur two feet. This will provide you more resistance and make the exercise more challenging. You can also then use a heavier resistance band when it becomes too easy.

Depending on the resistance you use, you will still want to be able to perform 12 reps per set. When you can then again, increase resistance with a heavier tension exercise band.

Triceps extensions is just one exercise you can perform with exercise bands. There are many others you can do and still with the same comfort, versatility and portability.

Can You Build Muscle With Resistance Bands?

“Pumping Iron” came out mid-70 and burned the concept of bodybuilding into the minds of the general public like no other movie or event before it.  Over 30 years have passed by, and yet the myths and misconceptions that still exist in the minds of the public are amazing.

Back then it was, “don’t lift or you’ll become muscle-bound,” and today, it is “I don’t want to get bulky.”  It used to be, “just showy muscles, nothing to them,” and now, it’s “I just want to tone a little.”

One misconception that I want to deal with is the notion that you cannot build muscles with resistance bands.  That somehow the only true means of building muscle is with weights.  Nothing could be further from the truth.

Let’s be clear first, muscle does not know what the source of any resistance is.  It knows resistances and it knows that it is lifting against something.  Whether that something is a bag of rocks, chains, dead weights, or resistance bands is not relevant, per se.

A muscle straining against elastic tubing or “rubber bands” strains the same as it does with an Olympic bar with plates on it.  The issue is not the source of the resistance but whether you are straining to maximum effort.

The challenge, or the misconception, comes from that fact that most people are only familiar with the light, medium, and heavy bands that sell at places like Kmart or Wal-Mart.  A person buys one, takes it home, and does 50 reps with it.  There’s no tension to start and it feels springy.  Hate it.  Throw it away.  I’ve done that too.  No muscle building here.

But there are systems, like the Bodylastics that I use, which have bands with labeled tensile strengths.  You can use these graduate bands to increase resistance from light to impossible.  I’m not kidding about how hard it is pull some of these bands.

What’s important in muscle building is to force your body to work harder than it has before, say the previous workout.  Let’s say the last workout you used bands equal to 50lbs for 11 reps, then your objective for today is to do 56lbs for 8 to 10 reps. 

That’s because your muscles grow not from the exercise but from the recovery after the exercise.  Whether you train to failure on with an Olympic barbell or with resistance bands is really not relevant.  It’s what happens after the workout.

As your body repairs the tiny tears and depleted energy cells, it makes it a little stronger and little more efficient in anticipation that you may do that crazy lifting thing again.  If on the next workout, you do not challenge your muscles; your body kicks back and relaxes.  But if your push yourself a little more; your body says, “wow, need to take some of that nutrient and build a little more.”

I am no guru and I understand that I am simplifying this.  Nevertheless, the key point is that you build your muscles after the workout. 

If you diet is terrible and you are burning the candle at both ends, then it really does not matter whether you pumping iron or rubber bands.  The equation for building muscle is: training to failure plus clean balanced diet plus lots of rest equal great body.

So, this is a very long answer to the question of whether you can build muscle with resistance bands.  The answer is, “yes, Virginia, there is a Santa Claus.”  Oh sorry, wrong story – the answer is yes.

Oh by the way, the follow-on question should be, “but, can resistance bands build muscle as well as weights?”  That would be no, but let’s hit that another day.

Benefits of Using Speed Resistance Training Equipment

Resistance training refers to that kind of training that uses resistance to the force of muscular contraction. It is a form of strength training in which each effort is performed against a specific opposing force generated by resistance and weight training is also a part of resistance training. After using these equipment each and every exercise becomes easier with an explosive force. There are three types of resistance training:-

1.  Isotonic: It is the kind of training in which the force is applied to muscle does not change while the length of muscles increases or decreases.

2.  Isometric: In this training the joint angle and muscle length does not change during contraction. Isometric training is done in completely static position rather than being dynamic.

3.  Isokinetic: It is the form of training where the muscle contracts and shortens at constant rate of speed.

Speed resistance training equipment is considered as the best sports training accessory and it is designed to add extra resistance to an Athlete as he/she attempts to move through a range of motion.

These accessories are very helpful for increasing jumping strength, speed training movements, quick leg recovery drills, lateral speed and balance. By using training equipment an athlete can easily increase stride length, frequency, power and acceleration by selecting the most suitable equipment. It is very beneficial in increasing muscle power through both speeds in starting and stopping function and used to develop the strength and size of skeletal muscle.

In market, there is a large collection of speed resistance training equipment that helps an athlete to gain experience and keep full control over his/her speed during game and practice situation and these are:-
(1)  Dual Resistance Trainer: It is the most economical equipment where two players are required for training in which one provides resistance while other one runs.
(2)  Evasion Belt: It is the perfect equipment that requires one on one marking up and mirroring and also useful for soccer, rugby, netball, basketball and other sports that require short space shielding.
(3)  Speed Chute: It is ultimate speed training equipment that helps an Athlete to improving leg muscles which results in increasing performance during training and game competition.
(4)  Resistance Trainer: In this training equipment, require two Athletes to perform speed training in which one is providing resistance while other one runs.
(5)  Weighted Sledge: It is also one of the best speed training equipment that helps an Athlete to improve speed, change direction suddenly and perform sport-specific skills.

In market, “Bhalla International – Vinex” is the leading and oldest supplier and manufacturer of best sporting goods and accessories since last 54 years that provides best speed resistance training equipment. The company becomes India’s Number 1 exporter of sporting goods due to its advanced manufacturing techniques and providing most excellent customer satisfaction.
 

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