Resistance or weight training is a series of exercise that aims to make muscles stronger as it continuously overcome resistance. While the muscles become stronger, it also improves anaerobic strength as well as the increase the size of skeletal muscles (Better Health Channel 1). Building muscles reduces the probability of injury and disabilities such as osteoporosis, sarcopenia and lower-back pain (The Training Station). Aside from improving muscles, strength training is also useful in ensuring increase body flexibility, decrease incident of muscle pulls and back pain (The Training Station). Strength training can also help in correcting posture. Aside from improved physical appearance, strength training can improve metabolic and cardiovascular health (The Training Station). It also prevents or controls diseases such as diabetes (Better Health Channel 2) and lowers cancer risk. It also has myriads of mental health benefits (Better Health Channel 2). Strength training helps boost self-esteem, combats depression, and anxiety, improves well-being and mood, and allows more peaceful and restful sleep (Better Health Channel 2).
There are different kinds of strength training. People can may use of instruments such as free weights, weight machines, medicine balls, or resistance band to condition the muscle. On some occasion, exercise routines such as squats, push-up, and chin-ups can also be done (Better Health Channel 1). It is recommended to use eight to ten exercise routines with at least eight repetition for each set, and repeated for no more than three times a week (Better Health Channel 2). It is also important to rest muscles for at least 48 hours before engaging in strength training again (Better Health Channel 2). The goal of strength training is to increase the intensity of training as muscles begin to adapt (Better Health Channel 3), while at the same time, the progress of the strength training depends on the training goals (Better Health Channel 3).
Works Cited
Better Health Channel. “Resistance Training – Health Benefits.” Betterhealth.com. N.p., n.d. Web. 24 Apr. 2016. <https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits?viewAsPdf=true>
The Training Station. “Benefits of Strength Training: The Principles of an Effective Program.” BodyBuilding.com 19 Sept. 2013. Web. < http://www.bodybuilding.com/fun/trainingstation1.htm>
