Progressive resistance is an effective muscle-building exercise. It promotes fitness and allows for better movement, improved performance, reduced risk of muscular injuries and stronger bones. Good muscle fitness is associated with wellness and overall good health.
Theory
Progressive resistance exercise, based on the principles of weight progression, tears the muscles down followed by a rest period where the muscle repairs and grows. According to "The Encyclopedia of Sports Medicine," the body adapts to exercise by increasing fitness when the stress is above a certain level of intensity. Muscle protein accumulates by increasing the rate of protein synthesis or decreasing the speed of protein death. Different fiber types respond differently to muscle stress. Slow fibers decrease the rate of protein death. Fast fibers increase protein synthesis.
Muscle Overload
Muscles increase in strength and size when forced to contract close to their limit. When stressed, muscles grow and gain strength. Bodybuilders perform more sets and reps and more activities per body area than strength athletes do. Bodybuilders need to build big, well-defined, symmetrical muscles.
Rest Period
Adequate rest is necessary for maximizing strength between workouts. Lack of rest leads to poor recovery and a inability of the muscle to apply full force. You can train three to four days per week for maximum results.
Nutrition
When embarking on a progressive resitance exercise program, attention to proper nutrition requirements maximizes results and enhances muscle growth. The breakdown and build-up of muscle requires protein. Without protein, the muscles lack the building blocks required to grow. According to PubMed, the amount, quality and timing of meals around a workout are important. Changing exercise and nutritional intake can alter conditions that affect muscle growth a variety of ways related to metabolism and body processes such as nutrient availability and uptake into tissues and fat and lipid metabolism.
Warnings
Resistance training requires strenuous activity. If you suffer from hypertension, heart disease or joint problems, consult your doctor before starting any workout routine. If you have any condition that can be aggravated by strenuous physical activity, see your doctor. If you experience any severe pain, sweating, dizziness or shortness of breath, seek emergency medical attention. If you are elderly or extremely obese, consider low-impact exercises such as swimming to avoid joint problems. If you decide to perform resistance training, start slow using light weights and work yourself up to more weight and reps.
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