SAEDNEWS: Endurance exercises are activities requiring sustained energy over an extended period, enabling athletes to perform optimally, such as marathon running, swimming, mountain climbing, and soccer.
Resistance exercises, on the other hand, do not mean resisting exercise! This is a type of exercise that has gained popularity in recent years due to its benefits. Resistance training involves any activity that contracts muscles against external resistance, improving strength, size, or endurance. The external resistance can include dumbbells, body weight, bricks, water bottles, backpacks, or anything else that causes muscle contraction.
Technically, resistance training differs from strength training. Resistance training focuses on enhancing muscular endurance, while strength training primarily emphasizes increasing strength.
These exercises operate by causing microscopic tears in muscle fibers, which the body repairs, leading to stronger muscles. The breakdown of muscle fibers is termed “catabolism,” while the repair and regrowth process is called “anabolism,” meaning growth. This process is central to strengthening muscles, as biological growth often requires initial breakdown. For example, bones must undergo some breakdown before calcium and other growth factors can strengthen them. Hormones and proteins also play vital roles in muscle strengthening, making recovery time essential for adequate growth.
The benefits of resistance training are well-documented, with research highlighting its positive impact. Modern sedentary lifestyles increase the need for exercise to counter related health issues.
1. Increased Muscle Strength: After the age of 30, humans lose about 2.5 kg of muscle per decade. Resistance exercises can build muscle mass and strength, slowing or reversing aging effects.
2. Bone Health: Resistance exercises promote bone formation, preventing conditions like osteoporosis.
3. Blood Pressure Management: Some evidence suggests resistance training can reduce elevated blood pressure.
4. Metabolism Boost: These exercises increase metabolism, helping maintain body weight.
5. Suitability for All Ages: It’s never too late to start. Studies on older adults (average age: 87) showed that 10 weeks of resistance training (three sessions per week) increased strength by 113%, improved walking speed by 12%, and enhanced stair-climbing ability by 28%.
The American College of Sports Medicine advises that resistance exercises should gradually increase in intensity (following the principle of progressive overload), be individualized, and involve all muscle groups. Beginners should start with one set of 8–10 repetitions for major muscle groups, performed two to three times per week. For weaker or older individuals, 10–15 repetitions are recommended.
This principle involves selecting weights that cause muscle fatigue after 10–12 repetitions and gradually increasing the weight as you adapt. This method is recognized as the most effective for building strength.
Resistance exercises are categorized into three main types:
1. Free Weight Training
This includes exercises using barbells, dumbbells, or other movable equipment like resistance bands.
Benefits:
Movements are natural and unrestricted.
Engages stabilizing muscles alongside primary muscles.
Functional for daily activities.
Portable and space-efficient.
Drawbacks:
Movements may be difficult to learn initially.
Higher risk of injury if improperly executed.
2. Bodyweight Training
These exercises use the individual’s body weight as resistance.
Benefits:
Natural range of motion.
Activates stabilizing muscles.
Practical and functional for daily activities.
Drawbacks:
May be challenging for beginners or those with excess weight.
3. Machine-Based Training
Resistance is provided by fitness machines.
Benefits:
Easier for beginners to learn.
Safer compared to free weights.
Ideal for rehabilitation, older adults, and beginners.
Drawbacks:
Limited range of motion.
Activates fewer muscles.
Accessible only in gyms.
Compound Exercises:
Involve multiple muscle groups and joints, such as bench presses, squats, and pull-ups.
Isolation Exercises:
Target a single muscle group and joint, such as bicep curls and leg extensions.
Comparison:
Compound exercises engage more muscles, allowing heavier weights and faster progress.
Isolation exercises focus on specific muscles and are better for targeted strengthening.
Performance Improvement: Prioritize compound exercises and free weight/bodyweight training.
Fitness and Appearance: Focus on compound exercises but include some isolation exercises.
Beginners: Start with isolation exercises, machine-based training, and bodyweight exercises, gradually incorporating compound movements.
By tailoring your training approach, you can effectively achieve your fitness goals.
