Regular bouts of resistance exercise that involve weight lifting and push-ups help build strength and improve muscle tone, as well as burn calories. KidsHealth reports that resistance exercise can also be dangerous, so notify your doctor before starting any bout of activity, especially if you have existing health conditions.
Significance
A bout, or a short period, of resistance exercise forces your muscles to work against a heavier weight that usually comes from barbells or weight machines. While you may think of exercise as activity that helps you shed unwanted pounds, resistance exercise also benefits you by developing endurance and strength in your body's muscle groups. But resistance exercise also puts your safety at risk when not approached with caution.
Types
Lifting free weights is a popular form of resistance exercise that incorporates the use of dumbbells, barbells and hand weights and allows you to work more muscles at once, while weight machines generally benefit a specific muscle. Body-weight exercise requires no equipment and includes activities like pull-ups, leg squats, push-ups and abdominal crunches. Most sporting good stores also offer inexpensive resistance tubing, a lightweight material that provides resistance as it stretches.
Benefits
Adding regular resistance exercise into your schedule benefits your body by building strong bones --- which lowers your risk of osteoporosis --- and also helps you lose weight by enhancing your ability to burn calories. Stronger muscles protect your joints from injury and improve your sense of balance. Some people find resistance exercise provides stamina and relieves the symptoms of diabetes, arthritis, back pain and other health conditions like depression.
Expert Insight
Start your resistance exercise slowly with no more than three bouts each week. Plan to exercise for at least 20 minutes, but avoid activity that lasts over an hour if you are new to resistance training. Include both warm-up and cool-down periods. Focus on a limited number of muscle groups -- including leg muscles, shoulders, triceps or chest -- and give your body a full day of rest before another bout. Beginners often experience delayed-onset muscle soreness, a condition that causes discomfort up to three days after a bout of resistance exercise.
Warning
Avoid lifting weights without a friend or instructor nearby to lessen your chance of injuries, including being trapped under a heavy piece of equipment. Pushing your body too hard increases your risk of permanent muscle damage, so stop if you experience pain or hear a noise that resembles a popping sound. Give any injury sufficient time to heal before resuming your resistance activity.
Potential
Consult your doctor before beginning resistance exercise, especially if you have high blood pressure, a heart condition, dizzy spells or chest pain.
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