The Benefits of Resistance Training
Resistance training is anything from lifting weights to using resistance bands in your workout or doing exercises that uses your body weight to create the resistance. Resistance training is a benefit to anybody at any age for many reasons. The American College of Sports Medicine recommends 2-3 days a week of resistance training. One main reason is that it effectively produces muscle tone. Adequate resistance weight is necessary to enhance muscular fitness. The Ohio State University sports medicine department advises that if you can do more then 12 reps then the resistance is not great enough. Once you find a resistance that gives you some challenge, 6-8 reps for one major muscle group is recommended. Resistance training greatly benefits weight loss because it will burn more calories then aerobic training alone. Because the resistance exerts your muscles it raises your heart rate and targets the key muscles you are working at the same time, creating an aerobic workout effect. Resistance training is best for pinpointing certain muscle groups that produce lean muscle mass.
Utah athletes use resistance training in their workouts because the elevation in the mountains can effect their performance. Resistance training has been proven to benefit respiratory systems and bone mass. Blood circulation is also enhanced.
Researchers have many theories for why resistance training has been able to improve a body's function besides building muscle mass, but the main theory explains that because the muscle and the body is working against resistance it learns to be stronger without the resistance as well, leaving the body functioning at a higher level after the workout. Research shows that 7 out of 10 studies proved resistance training will lessen depression symptoms and improve sleep. Research has also shown that depressed persons with sleep disorders show a 30% improvement in sleep from a regular 2-3 times a week resistance training workout.
These results become most effective after 8-10 weeks of consistent resistance training. Many colleges in Utah and around the country study resistance training in their sports medicine programs because of the amazing results it has been able to produce for the body. It is excellent for elderly adults who are looking to build muscle and bone strength. With excellent results in raising metabolism and heart rate it is a great addition to aerobic exercise and is the best way to tone major muscle groups like your back, shoulders, legs, and can be effective on smaller groups like your shins, shoulders, and calves.
Utah athletes use resistance training in their workouts because the elevation in the mountains can effect their performance. Resistance training has been proven to benefit respiratory systems and bone mass. Blood circulation is also enhanced.
Researchers have many theories for why resistance training has been able to improve a body's function besides building muscle mass, but the main theory explains that because the muscle and the body is working against resistance it learns to be stronger without the resistance as well, leaving the body functioning at a higher level after the workout. Research shows that 7 out of 10 studies proved resistance training will lessen depression symptoms and improve sleep. Research has also shown that depressed persons with sleep disorders show a 30% improvement in sleep from a regular 2-3 times a week resistance training workout.
These results become most effective after 8-10 weeks of consistent resistance training. Many colleges in Utah and around the country study resistance training in their sports medicine programs because of the amazing results it has been able to produce for the body. It is excellent for elderly adults who are looking to build muscle and bone strength. With excellent results in raising metabolism and heart rate it is a great addition to aerobic exercise and is the best way to tone major muscle groups like your back, shoulders, legs, and can be effective on smaller groups like your shins, shoulders, and calves.