Displaying items by tag: weight training

Saturday, 09 May 2020 22:50

Why should you do resistance training?

Do you want to have a stronger and more beautiful body? Then the best thing to do is get on your feet and start doing the resistance training.

What Is Resistance Training?

Resistance training involves activities that use weights, machines and even bodyweight to work out the muscles properly. It is also known as strength training or weight training. This can be very helpful in achieving a healthier body.

This kind of training is usually associated with athletes who have to build up their bodies. Most people would think that when resistance training is done, the body will grow bigger. Actually it will not. Resistance training is simply about increasing the strength of the body, not its size.

Actually, this can be practiced by anyone. It basically builds and tones the muscle to give the body a better look. This training program is even very much advisable to the elders. The usual training programs undergone by the elders are standing free-weights resistance or the moderate-intensity seated machine training. 

How Does Resistance Training Work?      

A resistance training program will include the use of various exercise equipment and machines like the bench press, dumbbell or barbell. When the equipment is used, the muscles of the body will be pitted against the weight. The cells of the body will then adapt to the extra weight. This will then result to hypertrophy or the enlarging and increasing of the nerve cells to help in the muscle contraction. 

Before doing any resistance training, it will be best to consult first with the doctor. This goes especially for people who have medical conditions or are overweight. This kind of training is not something that you can explore on your own. You have to know the proper equipment for the needs of your body. The body must also be conditioned first before taking in the weights.

Resistance training can also be done without resorting to the equipment. Doing push-ups is one good example. You can do it just about anywhere where there is enough space for you to move. This time it is your own body weight that will be pitted against the muscles. So those who are a bit constrained in the budget can still do resistance training.

What Are the Benefits of Resistance Training?

1. Increase Bone Mineral Density
Bones are constantly remodeling, meaning the tissues break down at the same time they build up. The peak of remodeling takes place during puberty. However, as a person ages, there may be problems with the bone mineral density as the remodeling may not be as active anymore. This is especially a problem to post-menopausal women. 

Bone mineral density is usually supported by the hormones. To address the problem of not having the hormones to maintain the bone mineral density, physical activity is the next best option. Resistance training is one physical activity that can address this. 

2. Increase Strength
Strong bones and strong muscles will be developed as you undergo the resistance training program. 

3. Increase the Range of Activities
When your body is strong enough to carry some considerable weight, then definitely you will also be capable of doing more strenuous activities. You are less likely to be lazy and you can live a more active lifestyle.

4. Reduce the Body Fat
Pitting the weights on your muscle will definitely give it the body the exercise it needs and get rid of the undesirable fats. Thus expect the tone of the body to improve. Even more, expect the body to look better, to be leaner. 

5. Improve State of the Elders
For the elderly, undergoing a resistance training program will help improve their health and decrease the risks brought about by age. They can be more independent, without needing to rely on other people for doing simple things. Being able to do so will also decrease the risk of injuries in the elders

6. Improve Heart Condition
Regularly doing resistance training can result to a lowered heart rate and lowered blood pressure, especially after exercise. The risk of heart diseases is reduced to a considerable extent.

This kind of training however must be properly done. It requires commitment and consistency. It will have to be done on a regular basis, following a schedule that the doctor or the physical trainer would recommend. If done incorrectly, the benefits of the program may not be enjoyed and it can even result the injury. 

The key here is to simply take your time. Do things one step at a time correctly. As your body condition improves, then move on to more challenging tasks. The strength of the body and its overall look are at stake in the resistance training. So you better be sure to do it properly.

Published in Weight Training
Saturday, 09 May 2020 22:45

What Is The Best Time of the Day to Work Out?

Many people are often asking about the best time of the day to workout in order to maximize their performance and thus results. However, for different people the optimal time to workout will depend on one’s personal preferences as well as schedule. Keep reading to find out more!

The benefits of working out during the afternoon or early evening

Since the core’s temperature is an important factor for training, working out in the afternoon has a slight benefit in that regard. Higher body temperatures leave the muscles more flexible, and thus less prone to injuries and to sprains. Also high body temperatures are also correlated with increase in your strength and endurance during th workouts. Our reaction time is also the fastest which can lead to an improved workout performance as well. Another great benefit is that the ratio between testosterone (important for muscle building and strength:)) and cortisol (causes storage of fat and reduction of muscle tissue:() production is slightly higher in the afternoon.

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The benefits of a morning working out

When you set the habit of working out early in the morning, then there are less chances for you to miss a workout. This is because there will be less priorities or opportunities that can suddenly come up during the day and replace your exercise time. As a result, you will also have a stronger willpower early in the morning. Also, working out early in the morning usually promotes better fat loss, since you are more likely to train on an empty stomach. Also, there are many studies that prove how working out early in the day will improve your quality of sleep as opposed to working out closer to your sleep time.

The Verdict

In the end, it all comes down to a personal preference! Experiment with both approaches and figure out the time of the day that help you be more consistent. I also recommend you to consider your schedule to decide when you will work out. You might also want to consider the time in which your workout buddies train or your energy levels are the highest. As always, be consistent and find a way to minimize excuses!