Resistance Training

Resistance training is any exercise or action where your muscles contract against an external resistance with the objective of increasing muscle size or strength. Resistance training should be an important part of your exercise routine. This type of training can help you build muscle definition and help you lose weight by increasing your metabolism. Furthermore, a resistance training program is easy to implement and start.

The American College of Sport's Medicine recommends that resistance training should be done progressively. This means that you should adjust the amount of weights you lift as the exercises become easier and lighter for you to perform. You should work out all of the following major muscle groups during each session:

• Chest
• Back
• Shoulders
• Arms
• Abdominals
• Legs

You should do at least one set of eight to 12 repetitions of each exercise for these major muscle groups.

Designing your resistance training schedule is easy since there are a few trusted fitness principles that should guide you.

Weight

There is not a set weight you should start out with – it all depends on the individual. By the time you near your last few reps, your muscles should be thoroughly fatigued. After a while of training, your muscles will grow stronger and become used the amount of weight you're lifting. Once this happens, the sets will be easier to perform, but you should then add on more weight. Continually posing a challenge to your muscles is the only way to ensure you continue to see results.

Sets

Beginners should start with one set per exercise for each major muscle group. Intermediate to advanced exercisers can benefits from doing multiple sets (usually only two to three) as long as their muscles become fatigued at the end of each set.

Order

Work your larger muscle groups first and then your smaller muscles. You should exercise in this manner because your larger muscles sometimes use your smaller muscles to perform the exercise. If you exercise in this order your larger muscles will receive a more effective workout. For instance, you should work out your back and chest before working out your biceps and triceps.

The effort you put into resistance training will pay off in the many health benefits you will receive in return. Strength training will increase your metabolism and have your body continually burning calories. Cardio exercise is great for your heart and burns a set amount of calories each time you work out. However, for each pound of muscle you add through strength training, you will burn an additional 50 calories per day. While 50 calories may not seem like a huge amount, it adds up to be quite a bit over time. Remember, these are calories burned while you're sleeping, working or even eating - just doing anything throughout the day. Additional benefits include the ability to:

• Reduce risk of obesity related diseases
• Reduce risk of injury
• Build strong bones
• Decrease your Body Mass Index (BMI)
• Tighten skin and prevent sagging

There are many ways that you can train with weights. Most people use exercise machines and free weights to provide the resistance while they train. However, there are many other options. Just a few include:

• Water aerobics -- using water as your resistance
• Use an exercise ball for ab crunches
• Circuit train
• Use your own body as resistance by doing isometric exercises
• Use elastic bands

Additionally, here are some general tips for getting the most out of your strength training workout:

• Warm up and cool down after training by stretching the muscles you exercised.
• Exercise with slow rhythmic movements.
• Visualize the muscle you're working out.
• Make a workout schedule and stick to it.
• If you're unsure about an exercise, ask for advice from a professional.

Resistance training should be an integral part of any personal workout program. This type of training will help you get the muscle definition you want and burn calories to lose the amount of weight you desire.

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• Category:Strength Training