Amazing Health Benefits Of Resistance Training

Resistance training or strength training or weight training is the use of resistance to muscular contraction to build the strength, anaerobic endurance, and size of skeletal muscles. When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being.

Resistance training is based on the principle that muscles of the body will work to overcome a resistance force when they are required to do so. When you do resistance training repeatedly and consistently, your muscles become stronger.

A well-rounded fitness program includes strength training to improve bone, joint function, bone density, muscle, tendon and ligament strength, as well as aerobic exercise to improve your heart and lung fitness, flexibility and balance exercises. You should do muscle-strengthening activities on at least two days each week.

How to perform resistance training? 

There are many ways you can strengthen your muscles, whether at home or the gym.

Different types of resistance training include:

• Free weights – classic strength training tools such as dumbbells or barbells.

• Weight machines – devices that have adjustable seats with handles attached either to weights or hydraulics.

• Medicine balls – weighted balls.

• Resistance bands – like giant rubber bands – these provide resistance when stretched. They are portable and can be adapted to most workouts. The bands provide continuous resistance throughout a movement.

• Your own body weight – can be used for squats, push-ups, and chin-ups. Using your own body weight is convenient, especially when traveling or at work.

What are the health benefits from resistance training?

• Improved muscle strength – to protect your joints from injury. It also helps you maintain flexibility and balance and helps you remain independent as you age.

• Weight management – as you gain muscle, your body burns more calories when at rest. Resistance training makes you resist weight and hence your calories burned for it. It is an ideal way for your weight management program.

• Greater stamina – As you grow stronger, you won’t get tired as easily. Resistance training increases your metabolism and muscle power hence you feel stronger than before.

• Prevention or control of diseases - Resistance training is beneficial to prevent or control of chronic conditions such as diabetes, heart disease, arthritis, back pain, depression, and obesity. It reduces body fat and control heart rate. Proper breathing during resistance training makes your respiratory system healthy. It also improves your digestive system. Drink more water when you train.

• Pain management - Strength training is more useful and more efficient than most people realize, and a valuable component of fitness and most injury rehabilitation. It is beneficial to recover from the knee injury and other injuries. 

• Improved mobility and balance - strength training affects your joints in a good way. It basically strengthen your joints and hence improves your body balance.

• Improved posture - strength training improves your body posture. body weight exercises like, push ups, squat and planks are the best for it.

• Decreased risk of injury - resistance exercises makes your body joints strong and increases muscle strength. It will decrease the risk of getting injured frequently in your daily life.

• Increased bone density and strength and reduced risk of osteoporosis (a medical condition in which the bones become brittle and fragile from loss of tissue, typically as a result of hormonal changes, or deficiency of calcium or vitamin D).

• Improved sense of well-being – resistance training may boost your self-confidence, improve your body image and your mood.

• A better good night sleep - weight training makes you feel fit and strong. Regular exercising converts your sleep into a good night sleep.

• Increased self-esteem - strong physical posture makes you confident and boosts your morale high. 

• Enhanced performance of everyday tasks

Simple Home Exercises To Lose Weight Quickly

How to lose weight? is the biggest problem for the most of the people. How can we reduce our weight quickly without going to gym? 

Gym workout is a very good option to lose weight. and build stamina. But many people cannot afford all the fancy equipment of the gym. But do not get upset, there are many home exercises that can be done anywhere and anytime. These are push up, squat and many other moves that help to lose extra body fat.

Body weight exercises are the best way to keep you fit without gym equipments. These body weight exercise also help you to burn calories, building muscles and also help in boosting your metabolism. 

Here are some recommended work out to lose weight at home.

Push-ups:

Push up is a basic and simple exercise that performed by simply raising and lowering the body with the support of the arms.

• Lie down on the floor like the above image (A) and get down on the floor without touching it (B). 
• Repeat it as much as you can or do 3 sets of 10 repetition.

Push up is a whole body exercise.

Triceps push up are done by placing your hand on the floor right below your shoulders, while holding your body straight. Now lower your chest by bending your elbows and pushing back into the initial position. This exercise trains the muscles of chest, shoulder and arms.

Bridge Pose:

      

Bridge exercise usually strengthens the whole abdominal region, hamstrings, lower back and gluts.

• First lie down on your back by putting your arms by your sides. 
• Now bend your knees and raise your hips while maintain your back straight and keeping your feet on the floor. 
• Let the hips be in the straight line with your shoulder and knees. 
• Hold it for 30 second and gently lower your hips back to the initial position and repeat the same for several minutes.

Leaps:

Leaps are leg strengthen exercise. This is a very good for sports person, who needs to improve speed.

• In order to do perfect leaps, get into a semi squat position and jump sideways and then land on your right foot. 
• Repeat the same process in the opposite direction, now land on your left foot. 

This exercise is very good for legs strengthen.

Squats:

Squat are really great exercise for your buttocks and legs. Squat is the position in which you couch or sit with knees bend close to the heel with your thighs parallel to the floor. 

It is a full body work out. 

If you find this exercise in routine difficult then try the same sitting on the chair and stand up, now repeat this process a number of times to tone your body and provide some benefit to it.

Read:- Simple Yoga For Weight Lose - Top 5 Asana

Single leg balance:

This is one of the hard core exercise that target leg power.

• The first thing you need to do in the exercise is to balance on your left leg and lean forward at the waist by keeping your body straight. 
• Now extend your right leg towards the ceiling you should maintain a slight bend in your left knee. 
• Then raise your upper body to the initial position. Repeat it in 10 time for better work out. 

If you found this balancing difficult, hold your back leg for support initially.

Bird Dog Pose: 

Bird dog is an excellent exercise to stabilize the lower back during extremely movement. It works on abs, back, hips and butt.

• Begin with a hand and knee position with your fingers pointing forward. 
• Make sure that your hand are under your hips. 
• Slowly stretch your opposite leg and arms almost parallel to the floor. 
• Hold your balancing for a few second without sagging your back. 
• Return to the initial position slowly and repeat the same alternating side.

Regular daily exercise makes you fit, improves metabolism, build stamina and makes you look attractive. If you do exercise regularly with a good diet plan, you will never get unwanted fat in your body and you never need to worry about losing weight.