resistance training
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What is resistance training?
Resistance training is a form of exercise crucial for overall health, fitness, and athletic performance. It involves increasing muscular strength and endurance through tension-increasing exercises, whether or not the muscle shortens during contraction. Resistance can be applied using various methods, including immovable objects, opposing muscle groups, weights, or specialized machines.
Adaptations from resistance training can be acute, occurring in the neurological, muscular, and endocrine systems, or chronic, affecting the muscular, skeletal, endocrine, cardiovascular, and neurological systems. Other options besides weights include gravity, inertia, fluid resistance, and elastic resistance.
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What types of exercises are included in resistance training?
Resistance training involves exercises that increase muscle tension, using various methods to build strength and endurance. While often called weight training, resistance training is more complex.
Types of exercises included:
* Free weights: Using barbells and dumbbells.
* Weight machines: Utilizing Nautilus-type equipment.
* Elastic resistance: Employing heavy-duty rubber bands, tubing, and springs.
* Bodyweight exercises: Working one muscle group against another.
* Isometric exercises: Attempting to move an immovable object.These exercises can improve muscle endurance, increase bone density, and aid in weight control.
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How does resistance training help strengthen muscles?
Resistance training strengthens muscles through acute and chronic adaptations affecting various bodily systems.
During resistance training, muscles experience depletion of metabolic substrates and increased hydrogen ions, leading to decreased power production and a burning sensation. Chronic adaptations include increased muscle fiber size, known as hypertrophy, in both slow-twitch and fast-twitch fibers, resulting in increased strength and power.
Neurological adaptations also play a role, with more efficient motor unit recruitment and firing, reducing muscle fatigue. Additionally, decreased co-contraction of antagonist muscles improves movement efficiency. Resistance can be provided through various means, including weights, gravity, fluid resistance, and elastic resistance.
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What equipment is often used in resistance training?
Resistance training utilizes various equipment and methods to build strength and endurance. Free weights, such as barbells and dumbbells, and weight machines are common. Other forms of resistance include elastic resistance, using heavy-duty rubber bands, tubing, and springs, as well as fluid resistance, such as swimming. Even gravity and inertia can provide resistance. Calisthenics, which involves free body exercises, can also improve strength and endurance.
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How often should someone do resistance training for health benefits?
For general health, resistance training should be done two to three days per week. These exercises increase the tension in muscles, whether or not the muscle shortens during contraction. You can apply resistance by using strength-training machines, lifting heavy weights, or working one muscle group against another.
Effective programs can be as short as 20 minutes and should balance challenging workouts with proper nutrition and adequate rest. Benefits include improved posture, increased bone density, and increased metabolism, which all contribute to overall improved health.
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What safety tips should people follow when doing resistance training?
To ensure safety during resistance training, incorporate these tips into your exercise program:
- Always begin with a warm-up and conclude with a cool-down to allow the body to adjust to the increased metabolic demands and prevent blood pooling.
- Use good equipment and appropriate footwear.
- Start your program slowly and gradually progress to more intensive training levels.
- Listen to your body for early warning signs of injury and reduce training intensity or stop exercising if a problem develops.
- If you have had previous injuries, be aware that you may be more susceptible to similar injuries in the future.
- Maintain moderation and avoid overexertion.
- Balance challenging workouts with adequate rest between workouts and proper nutrition.
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resistance training, a form of exercise that is essential for overall health and fitness as well as for athletic performance. Resistance training often is erroneously referred to as weight training or “lifting,” but is more complex.
Adaptations to resistance training
Resistance training adaptations are both acute and chronic. Acute responses to resistance training occur primarily in the neurological, muscular, and endocrine systems. Chronic responses to resistance training are seen in the muscular, skeletal, endocrine, cardiovascular, and neurological systems. Anthropometric (body composition) adaptations are also seen as chronic adaptations to resistance training.
Neurological
When a force is applied to a muscle, a signal is transmitted that activates the muscle cells. When a person performs resistance training, the number and intensity of signals that are transmitted to that muscle are increased until the muscle gets tired. The two neurological factors that govern muscle force are motor unit recruitment and rate coding. The former is simply the size of the muscle force created by the muscle contraction for a given task. For example, fewer motor units in the biceps brachii muscle are recruited when performing a biceps curl with a 10-pound (4.5-kg) dumbbell than with a 50-pound (22.5-kg) dumbbell. According to kinesiologist and author Roger Enoka, motor unit recruitment is based on the size principle, which states that the motor units that recruit slow-twitch fibres recruit fewer fibres than the motor units that recruit fast-twitch fibres. Rate coding governs motor unit firing. During resistance training, the muscles grow more tired with each repetition of a given movement pattern, and, as a result, the rate coding becomes impaired and the firing sequence becomes less and less precise.
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Chronic neurological adaptations result in a more efficient sequence of recruitment of motor units, making the muscle less apt to tire from neuromuscular factors. Other chronic adaptations to the neurological system include increased motor unit firing and decreased co-contraction of the antagonist muscles. Co-contraction takes place when both agonist and antagonist muscles fire at the same time. The decrease in the co-contraction of antagonist movement when the agonist muscles are being called on for work allows for greater movement efficiency.
Muscular
One of the acute effects in muscle during resistance training is the depletion of metabolic substrates, such as creatine phosphate and glycogen. The depletion of those two fuel sources during resistance training causes muscle power production to decrease. Another significant acute muscle adaptation during resistance training is the intramuscular elevation of hydrogen. That results in a “burning” sensation in the muscles on multiple repetitions. The elevation of hydrogen ions in the muscle results in decreased intramuscular pH.
Chronic adaptations to resistance training include increased cross-sectional size of the muscle fibres, also known as muscle hypertrophy. Hypertrophy of muscle occurs in type I (slow-twitch) and type II (fast-twitch) muscle fibres; however, type II muscle fibres have a greater response. Manipulation of volume and intensity of resistance training will cause more or less hypertrophy to those respective muscle fibre types. The chronic adaptation of increased cross-sectional size of the muscle fibres results in an increase of muscle strength and power. Another chronic adaptation to the muscles, which has been proven in animals but not yet in humans, is a phenomenon called hyperplasia. That occurs when the number of muscle fibres increases. The resulting hypertrophy and possible hyperplasia of muscle fibres cause a relative increase in protein synthesis, which is essential for the repair of muscle fibres in acute response to resistance training.
Endocrine
There are two major types of hormones produced by the pituitary glands that respond to resistance training: protein and steroid hormones. Growth hormones and insulin are major protein hormones, and testosterone and estrogen are major steroid hormones. Resistance training acutely increases the concentration and release of both anabolic and catabolic proteins and steroid hormones. Growth hormones, testosterone, and insulin are anabolic hormones that facilitate the growth and recovery of muscle tissue after a resistance training session. However, equally muscle-degrading hormones, or catabolic hormones, are released during and after resistance training. The increase of cortisol, epinephrine, and norepinephrine secretion during resistance training can have positive short-term effects, but the long-term effects are negative. Higher volume and intensity of resistance training routine elicits a greater release of epinephrine. Therefore, it is prudent to eat proteins and carbohydrates before and after resistance training to prevent a catabolic effect from cortisol, epinephrine, and norepinephrine. Chronic adaptations to the endocrine system include an increased resting level of testosterone and increased sensitivity of tissue response to the release of protein and steroid proteins.
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