Resistance exercise is any exercise that places your muscles, joints and surrounding tissues in high-intensity, short-duration stress, such as muscle contractions. Almost any method of exercise can be described as resistance training--weight-lifting, calisthenics, plyometrics, gymnastics and combative training. Benefits include increased muscle mass and muscular endurance, strength and fat-burning potential.
Cables and Pulleys
Cable and pulley machines are common tools at the gym and you can use them for a variety of resistance exercises. Because you can adjust the height of the cable handles, you can modify any exercise to your size and height and vary the difficulty of the exercise.
Three common exercises with this system are the standing two-arm chest press, standing two-arm row and body rotations (horizontal or diagonal) while holding a handle with two hands. You can also do these exercises with one hand to provide extra core stability challenge and correct left-right asymmetries.
Bodyweight
Bodyweight training is one of the oldest forms of exercise. You use your own weight as a resistance against gravity, and you do not need much equipment, space or preparation. Examples of bodyweight exercises include push-ups, pull-ups, squats, lunges, step-ups, sit-ups and jumps.
Plyometrics
Plyometrics are fast, explosive movement patterns, done reflexively, to build power and coordination. This type of exercise not only builds muscles and bone density, but also increase neural stimulation to produce more muscle recruitment and power.
An example of a plyometric exercise is box jumps, where you jump with both feet onto a sturdy box (2 feet high), jump off the box to land and create momentum to jump onto the next box that is a little higher (3 feet), as fast as you can. The principle is similar to how a basketball player take a few bounding steps before jumping up to do a slam dunk. Other plyometric exercises include medicine ball throws and sprinting drills.
Free Weights
Free weights are the most common resistance exercise, and free weights include dumbbells, kettlebells, medicine balls, clubbells and barbells. Each tool has its own advantages and training modality, and they all can be combined to create a variety of workouts for strength, power and endurance.
A common total body exercise using dumbbells is the squat press. Hold two dumbbells with your arms curled close to your body and the weights over your shoulders. Lower your buttocks to the ground as low as you can with your knees and toes pointing forward. Maintain a tall spine throughout the exercise and do not lift your heels up or hunch forward. Then stand straight up and press the weights above your head.
References
- "Essence of Program Design"; Juan Carlos Santana; 2004
- "Athletic Development"; Vern Gambetta; 2006
- "Plyometric Training - What It Is and What It's Not"; Juan Carlos Santana; 2003
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