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Resistance Training for Health and Fitness

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Resistance Training for Health and Fitness ACSM Information On… Resistance Training for Health and Fitness Resistance training is a form of physical activity that is designed to improve muscular fitness by exercising a muscle or a muscle group against external resistance. There are many positive health outcomes of resistance training. A COMPLETE PHYSICAL ACTIVITY PROGRAM RESISTANCE TRAINING BENEFITS exercises. The incorporation of free weight A well-rounded physical activity program includes EVERYONE! movements can be performed as a person aerobic exercise and strength training exercise, but As we age we tend to lose lean muscle increases his or her muscular fitness. For not necessarily in the same session. This blend helps mass, which is a condition known as example, advanced individuals can maintain or improve cardiorespiratory and muscular perform multiple sets and heavier fitness and overall health and function. Regular sarcopenia. Resistance training helps physical activity will provide more health benefits than maintain and combat the loss of muscle resistances using multiple-joint exercises, sporadic, high intensity workouts, so choose mass by increasing muscular fitness. This such as squats and deadlifts. Whichever exercises you are likely to enjoy and that you can form of training can also prevent form of resistance is chosen, multiple-joint, incorporate into your schedule. osteoporosis by augmenting bone mineral large muscle group exercises should be ACSM’s physical activity recommendations for healthy density. What’s more? Regular resistance performed before single-joint, smaller adults, updated in 2011, recommend at least 30 training can decrease the risk of heart group exercises. minutes of moderate-intensity physical activity disease by lowering body fat, decreasing (working hard enough to break a sweat, but still able RESISTANCE TRAINING blood pressure, improving cholesterol, and GUIDELINES AND EXERCISES to carry on a conversation) five days per week, or 20 lowering the stress placed on the heart The American College of Sports Medicine minutes of more vigorous activity three days per while lifting a particular load. Improving week. Combinations of moderate- and vigorous- (ACSM) recommends that a strength muscular fitness is very important for intensity activity can be performed to meet this training program should be performed a enhancing quality of life. recommendation. minimum of two non-consecutive days Examples of typical aerobic exercises are: VARIOUS TYPES OF RESISTANCES each week, with one set of 8 to 12 • Walking Resistance training can be accomplished repetitions for healthy adults or 10 to 15 • Running with traditional free weights and repetitions for older and frail individuals. • Stair climbing dumbbells, weight machines, body weight, Eight to 10 exercises should be performed • Cycling that target the major muscle groups. • Rowing elastic tubing, medicine balls, or even common household products like milk jugs • Cross-country skiing Examples of typical resistance exercises filled with sand or soup cans. The choice • Swimming. that can be performed using free-weights, to incorporate a certain type of resistance In addition, strength training should be performed a machines, or body weight for the major depends on level of physical fitness, how minimum of two days each week, with 8-12 muscle groups are: repetitions of 8-10 different exercises that target all familiar a person is with specific exercise Free-Weight Machine-Based Body Weight major muscle groups. This type of training can be movements, and individual goals. For Chest Supine Bench Press Seated Chest Press Push-ups accomplished using body weight, resistance bands, example, low fit individuals can focus Back Bent-over Barbell Rows Lat Pulldown Pull-ups free weights, medicine balls or weight machines. Shoulders Dumbbell Lateral Raise Shoulder Press Arm Circles primarily on machine-based exercises as Biceps Barbell/Dumbbell Curls Cable Curls Reverse Grip Pull-ups they have been regarded as safer to use Triceps Dumbbell Kickbacks Pressdowns Dips Abdomen Weighted Crunches Seated “Abs” Machine Crunches, Prone Planks compared to more complex free weight Quadriceps Back Squats Leg Extension Body Weight Lunges Hamstrings Stiff-leg Deadlifts Leg Curls Hip-ups ACSM stresses the importance of • Load: 30-60% 1RM for upper body STAYING ACTIVE PAYS OFF! progressing resistance training programs exercises; 0-60% 1RM for lower body Those who are physically active tend to live longer, to meet specific resistance training goals. exercises healthier lives. Research shows that moderate Progression in resistance training is • Volume: 1-3 sets of 3-6 repetitions per physical activity – such as 30 minutes a day of brisk defined as “the act of moving forward or exercise walking – significantly contributes to longevity. Even a advancing toward a specific goal over time • Rest period: 2-3 min for higher intense person with risk factors like high blood pressure, diabetes or even a smoking habit can gain real until the target goal has been achieved.” exercises that use heavier loads; 1-2 benefits from incorporating regular physical activity This can occur with specific trainable minutes between the lower intense into their daily life. characteristics of muscular fitness, such exercises with light loads as strength, power, hypertrophy, and local As many dieters have found, exercise can help you MUSCULAR HYPERTROPHY muscular endurance. These four factors stay on a diet and lose weight. What’s more – regular Muscular hypertrophy is the enhancement exercise can help lower blood pressure, control blood will improve with almost any properly of muscle size. sugar, improve cholesterol levels and build stronger, designed resistance training program, but • Load: 70-85% 1RM for novice to denser bones. will be fully enhanced by properly intermediate; 70-100% for advanced modifying the load, volume, rest period THE FIRST STEP • Volume: 1-3 sets of 8-12 repetitions for between sets, and the frequency of each Before you begin an exercise program, take a fitness novice to intermediate; 3-6 sets of 1-12 workout. The load is the amount of weight test, or substantially increase your level of activity, repetitions for advanced lifted in a given set, which is based on a make sure to answer the following questions. This • Rest period: 2-3 min for higher intense percentage of the 1-repetition maximum physical activity readiness questionnaire (PAR-Q) will exercises that use heavier loads; 1-2 help determine if you’re ready to begin an exercise (1RM). The volume is the total number of minutes between the lower intense routine or program. exercises, repetitions, and sets that are exercises with light loads • Has your doctor ever said that you have a heart performed in a given exercise session. condition or that you should participate in physical Rest period is the time period between MUSCULAR ENDURANCE activity only as recommended by a doctor? each set and exercise. Frequency refers Local muscular endurance is the ability of • Do you feel pain in your chest during physical to the number of exercise sessions per a muscle or a muscle group to repeatedly activity? week. How to manipulate each of these exert a submaximal resistance. • In the past month, have you had chest pain when for the optimal enhancement of strength, • Load: lower than 70% of 1RM you were not doing physical activity? • Do you lose your balance from dizziness? Do you power, hypertrophy, or muscular • Volume: 2-4 sets of 10-25 repetitions ever lose consciousness? endurance is described below. • Rest period: 30 seconds to 1-minute • Do you have a bone or joint problem that could be MUSCULAR STRENGTH between each set made worse by a change in your physical activity? Muscular strength is the ability of a FREQUENCY • Is your doctor currently prescribing drugs for your blood pressure or a heart condition? muscle or muscle group to exert a For all the above, it is recommended that • Do you know of any reason you should not maximal external force. novice individuals train the entire body 2-3 participate in physical activity? • Load: 60-70% 1RM for novice to days per week. Intermediate individuals If you answered yes to one or more questions, if you intermediate; 80-100% for advanced should train 3 days if using a total-body are over 40 years of age and have recently been • Volume: 1-3 sets of 8-12 repetitions for workouts or 4 days if using an upper/lower inactive, or if you are concerned about your health, novice to intermediate; 2-6 sets of 1-8 body split routine, training each major consult a physician before taking a fitness test or repetitions for advanced muscle group twice per week. Advanced substantially increasing your physical activity. If you • Rest period: 2-3 min for higher intense lifters can train 4-6 days per week, training answered no to each question, then it’s likely that you exercises that use heavier loads; 1-2 each major muscle group once to twice can safely begin exercising. minutes between the lower intense per week. At this level, muscle group split PRIOR TO EXERCISE exercises with light loads routines of one to three muscle groups Prior to beginning any exercise program, including the MUSCULAR POWER trained per workout are common since activities depicted in this brochure, individuals should this would allow a higher volume per seek medical evaluation and clearance to engage in Power is defined as the optimal amount of muscle group. Elite weightlifters and body- activity. Not all exercise programs are suitable for work performed in a given time period. builders may benefit from using very high everyone, and some programs may result in injury. Muscular power is the highest power frequencies such as, two workouts per Activities should be carried out at a pace that is output attainable during a particular day for 4-5 days per week. comfortable for the user. Users should discontinue movement, and is required in activities of participation in any exercise activity that causes pain daily living, sport, and work.
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