To ensure that you have efficient workouts, you need balance. And for that, resistance training happens to be an essential part of any exercise regimen. With the help of these exercises, you can be stronger, gain muscle mass, and tone your body. Using the best muscle steroids coupled with resistance training can bring amazing results. Along with that, anaerobic muscle endurance can also be increased. This is doing more reps of heavier weights. Resistance training plays an important role in strengthening your joints and reducing the risk of getting injured.
Research proves that if you incorporate resistance training in your routine, it can help in preventing osteoporosis later in life along with boosting metabolism and lowering blood pressure. When your metabolism gets improved, it can help you in burning calories as well as fats when you are building muscles.
Let’s take a look at what resistance training is:
Resistance training is basically a form of exercise that trains your muscles to work against a force or weight. This weight force could be anything from free weights and weight machines to resistance bands and your own body weight.
To ensure that you get the most out of resistance training, see that you work out at least two to three times a week. Also, make sure that you at least try to change your routine every 6 – 8 weeks so that you continue to improve and don’t get bored either.
Benefits of Resistance Training
As said earlier, resistance training happens to be integral in any well-balanced exercise routine. It has a lot of benefits that are great for your physical fitness and health in general. With the help of regular resistance training, you shall see yourself building muscles and even boost your endurance. Now, most of the anabolic injectable steroids do the same. But imagine that if you use them and do resistance training as well what amazing benefits you can reap. You can also burn fat, improve flexibility, and boost the strength of the body and bones.
Here are some of the benefits of resistance training:
The first and the most important benefit of doing resistance training is muscle building. When you lift weights or work your muscles against a force, it helps in increasing your muscle mass. This makes you stronger and you would see a significant increase in the size of your muscles.
Boost Muscle Tone
Resistance training is great for toning up. Apart from encouraging an increase in the muscle size, resistance training helps in keeping you in trim and toned shape. It keeps your body in good shape. All you have to do is keep the weights lighter but see that the duration of the set is longer.
Burn Calories and Excess Fat
Another benefit of resistance training is that it is great for burning fat. Contrary to popular belief that only cardio helps in burning fat, resistance training has proven to be rather helpful as well. It can get your heart rate slightly up. But, at the same time, it shall get your metabolism working harder that is the key element of burning calories and fat.
Like all exercises, resistance training shall help you in improving your stamina. This means that you can work out for longer, wont tire easily, and grow stronger. With the help of resistance training you can increase your joint strength and boost your flexibility while reducing your risk of injury.
These were some of the general benefits of doing resistance training. Here are the health benefits of doing resistance training:
When you incorporate resistance training into your fitness regimen, you would see that you sleep better. It positively affects the sleeping patterns that lead you to have full rest and have a happy and productive day ahead.
Increase Bone Density
When you do resistance training, it helps you in building bone density. In that case, you are less likely to get osteoporosis later in life – a disease that makes the bone brittle.
Improved Mental Health
Resistance training helps in boosting your sense of well-being. It can improve your confidence, body image, and even your mood. Research reveals that all exercises have a positive impact on your mental health that helps in leading a happier life without anxiety or depression.
Top 4 Resistance Training Exercise
As resistance training happens to be flexible, you can have a whole body while working out. Here are the top 4 exercises you should try whether you are a beginner or expert:
- For a complete tricep press down, set the weight on your cable machine.
- Stand facing it and then press down the cable handle.
- Bend your arms at the elbow repeatedly.
An equivalent exercise with dumbbells is called the tricep kickbacks. For that:
- Lean forward with your upper arms close to your side and arms and bend them at 90-degree angle at the elbow.
- Now, extend your arms straight lifting the weight behind you.
- As the name says itself, the exercise works on your triceps opposite your biceps.
Do pull down to work your back. For that:
- Sit on the machine and hold the handle at each end, lifting weights.
- If you are using dumbbells instead of proper machines, perform the two-arm bent-over row.
- For that, bend forward at the hips.
- Hold each dumbbell in your hand and keep your arms straight.
- Lift them up simultaneously first at the elbow and then form the shoulder.
You can do either a chest press or a dumbbell/bar press. Here is how:
- Sit at the machine and push levers away for chest press.
- You can either raise dumbbells above your head while lying down on your back and bring them together keeping your arms straight.
- Or you can use a barbell lying under it and push it upwards.
- Place the soles of your feet against a plate with knees bent.
- Extend your legs and lift an adjustable weight.
This engages your glutes, hamstrings, and quadriceps. You can build strength through your legs. You can also do squats if you don’t have access to a leg press machine.
Now you know all about resistance training. Its benefits for the health and body as well the top 4 resistance exercises for the body. Try incorporating these in your exercise regimen and you will see the result for yourself.
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