Resistance exercise for effective muscle growth

Training the same muscle too often leads to reduction in muscle growth and can increase your risk of burnout

Our body has around 650 skeletal muscles which may undergo weakness due to various reasons. So in order to regain muscle strength resisted exercises are performed.
Resistance exercise is based on training that incorporates resistance to your regular force of normal muscle contractions. It is also based on training that uses hydraulic or elastic resistance.
The good thing with resistance exercise is that you actually use the very simple concept of just employing your body weight along with gravity to challenge and train your body.
There are 3 basic types of resistance exercise:
1. Body weight: This uses only your body weight to force your muscles to contract. It includes exercises like pull-ups, push-ups and squats.
2. Free weights: Using dumbbells, barbells and kettle bells helps to increase the strain placed on your muscles, forcing those contractions and building muscle. Free weight training is considered the most effective form of resistance exercise as it engages secondary muscles and leads to more effective muscle growth.
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Image: representative image
3. Weight machines: Pec deck, cable machine, leg extension machine are used.
TIPS FOR HEALTHY RESISTANCE EXERCISE
*Take it slow at first. Give your body time to grow.
*Use compound movement. The more muscle engaged, the better
* Train at right frequency. Training the same muscle too often leads to reduction in muscle growth and can increase your risk of burnout.
The good thing with resistance exercise is that you actually use the very simple concept of just employing your body weight along with gravity to challenge and train your body.
*Have a plan. Hit your resistance hard and you will see better results.
*Work with right weights.
Resistance exercises have been proven to be very much beneficial. It has helped many people to regain their muscle strength.
This type of exercise improves muscle strength and tone protecting your joints from injury, maintains flexibility and balance helping you remain independent as you age. It also helps in weight management and increased muscle-to-fat ratio. It also provides greater stamina and prevents and controls chronic conditions. Some other benefits:
• Improved mobility and balance.
• Improved posture.
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Image: representative image
• Decreased risk of injury.
• Increased bone density and strength and reduced risk of osteoporosis.
• Improved sense of wellbeing - resistance training may boost your self-confidence, improve your body image and your mood.
• Improved sleep and avoidance of insomnia.
• Increased self-esteem.
• Enhanced performance of everyday tasks.



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