Resistance Training

It’s not just about lifting heavy weight.







What is Resistance Training?

RESISTANCE TRAINING is usually referred to as ‘weight’ or ‘strength’ training. The idea behind resistance training is to put added or additional stress on your muscles to increase the size and strength.






See some free heart pumping workouts at iBodyFit.com. View some here.





Why Resistance Training?

Resistance training is necessary for many reasons. Strong muscles, strong bones, better balance, and increased metabolism are some of the most important. Proper strength training will even help the body burn extra calories every day. Without resistance training, your muscles will actually decrease in size! Unfortunately, cardio alone is not enough.




Who Should Use Resistance Training?

Everyone can benefit from Resistance training.
Research has shown that new muscle can be added at any age, old or young.
Women can benefit from resistance training as it can decrease the chance of osteoporosis.
There are mixed reports of resistance training in adolescents and young teenagers




How Much Resistance Training?

It’s recommended that we resistance train each major muscle group 1-2 times per week.
This is the minimum.
If you are a beginner, start out slow and less frequently.






Types of Resistance Training

Any type of exercise that causes resistance can be considered resistance training. It does not matter where that ‘resistance’ comes from.
For best results, choose an exercise that involves your whole body. Common modes are training with dumbbells, weight machines, resistance bands and even your own body weight.






Some things to remember about Resistance Training

*It can change the overall look and shape of your body.

* More muscle means more calories burned per day.

*Train each muscle group 1-2 times per week is minimum.




Check iBodyFit.com for the latest fitness tips, exercise videos and online personal training.




Next Week's Post:
What’s The Best Piece of Fitness Equipment??

How Much Weight Should I Use?

This Article is Part 4 in the Series 'What's That?' Fitness Terms Explained.



How Much Weight Should I Use??
Good question. Lots of people who make it to the gym find themselves unsure of how many reps, exercises, and weights to use. Let's talk about WEIGHT here.


When choosing the correct weight to use in the gym, you must consider your goals and fitness level. Once determined, use the guidelines for 'reps'. How much weight should you lift? Let's answer that question using 'reps' in 4 ways:


See some exercises free at iBodyFit.com. View some here.


#1 Beginner.
If you are a beginner, pick a weight that allows you to comfortably do 20 reps.
20 reps may seem like a lot for a beginner, but it is not if you use the correct amount of weight. The 20 reps will do three things for you:
help your muscles get used to moving around resistance,
help you to gain muscular strength and
prevent you from overtraining and muscle soreness.

#2 High Caloric Burn Workout:
For a high caloric burn workout, choose a weight that you can lift in a fast, quick, continuous manner for at least 15 reps. Keep the pace up and the weights (resistance) light, because you'll be pushing yourself in this workout style.

#3 Muscle Toning:
To get your muscles toned, pumped and shaped, simply choose a weight that allows you to perform 8-12 reps before you need a quick rest. You’ll also need to do 2-3 sets of each exercise.
This set and rep range will train various fibers in your muscles to yield those hot body results! Be sure to choose a weight that keeps your reps in the 8-12 range.

#4 Strength:
Strictly looking for strength? You'll need a heavy weight. Do 5 sets of just 1-6 reps. You'll need a couple years of training experience behind you before you attempt this plan. Be careful and always consult your doctor before beginning any exercise program, especially this heavy lifting program.


Check iBodyFit.com for the latest fitness tips, exercise videos and online personal training.


Next Week's Post:
What’s The Best Piece of Fitness Equipment??