Resistance exercises are an essential part of an exercise program. A resistance exercise is any type of exercise that uses force against your muscles. The frequency of these exercises is important to build muscular strength and size. However, training too many days and not allowing your body to rest can be counterproductive and even put you at risk for injury.
Benefits
There are many beneficial effects of resistance training, according to MayoClinic.com. When you perform resistance exercises you put stress on your bones. This stress increases bone density and reduces the risk of osteoporosis. Resistance training helps increase muscle mass, the more muscle you have the more calories your body burns, thus aiding in weight loss. As you build muscular strength, your joints are protected and you are less prone to injury.
Types
The types of resistance exercise range from using your own body weight to using weight machines at your local gym. Body-weight exercises can be done anywhere and include, push-ups, pull-ups, crunches and squats. Another type of resistance exercises is using resistance bands or tubes. This modality is inexpensive, lightweight and portable. You can do many of the same exercises you do using free weights. If you belong to a gym, free weights and weight machines provide variety, which combats boredom, and subtle differences that will help your progress.
Guidelines
You should perform eight to 10 resistance exercises, according to the American College of Sports Medicine. It is important to work all of your muscle groups to avoid any muscular imbalances. The American Council on Exercise states you should begin with one set of eight to 12 repetitions. When you can perform 12 repetitions with proper form, you should increase the amount of resistance by five to 10 percent to continue making progress. You should exercise each muscle group at least two times per week, with a minimum of 48 hours between workouts to allow time for muscle rest and recovery.
Considerations
If you are beginning a resistance training program, it is important to consult with your physician first, according to the ACE. When you begin a resistance program, you'll likely see quick improvements in strength and even muscle tone, however visible improvements may decrease after a few weeks. The ACE emphasizes that if you train more frequently than two days per week, you may increase your risk of injury. It is important to make subtle changes and progress slowly.
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