HealthAndAdvices

One should always consult a physician, qualified gym instructor, Physiotherapist or Exercise physiologist before going for resistance workouts especially if you are  having health problem, high blood pressure  or overweight, it is very important to pay attention to safety and good form to reduce the risk of injury.
There are different types of resistance training.

• Barbell & dumbbell only strength training
• Resistance using our own body weight
• Using Stretchable bands

Benefits of resistance training are –

Increased muscle Power, strength, size and endurance

Muscle strength increases with progressive overload. Progressive overload means that you increase the workload gradually over time as your muscles accommodate to the resistance with the objective of gaining strength or mass, this can be done with dumbbells and barbells or resistance machines it wont that effective if we use our own weight to increase strength step by step but resistance workouts with our own weight is good to maintain an athletic well toned body.

Increase in bone density and strength

Bone is a vital part of our human body, it gives structural support to the muscles and protects our vital organs so it is essential for us not to lose the bone density for staying healthy. Human bone density will be on its peak just after the puberty after that it tends to decrease, bone needs    One of the best methods to maintain current bone mineral density is through Resistance workouts, it increases the physical stresses on bone. These physical stresses workouts help activate the osteoblasts and favor bone deposition hence  increasing bone mineral density.

Reduction in body fat

If you want to reduce more fat then you need to burn more calories than you consume for that you  needs to work hard with your resistance workout program. Resistance exercise  burn more calories for  building muscle tissues, Also muscle mass can increase the metabolic rate because bigger muscle mass will burn more calories to function properly, compared to smaller muscle mass.

Increased muscle-to-fat ratio & Boosted metabolism

To keep our body fit we need a proper muscle to fat ratio, it is the numerical balance between the body’s muscle mass and adipose fat tissue, this will go out of balance when there is more fat or less muscle and it leads into dangerous decease like obesity, diabetics, heart decease, gallstones etc. calorie burning capability of resistance exercise will improve our muscle to fat ratio as a result our metabolism will improve.

Lowered heart rate and blood pressure after exercise (it reduces the risk of heart decease )

Reduced heart rate variability (HRV) can be associated with higher cardiovascular morbidity and mortality rates. high eccentric strength training if performed by healthy older men can increases peak torque and reduces systolic blood pressure.

Improved stability and balance & Enhanced performance of everyday tasks

As a result of resistance workout will will gain muscle strength  and bone density and it will give strenth and balence to your body and it will  rejuvenate your brain  and you will see that in your everyday performance

Reduced risk of, and improvement of, medical conditions ( diabetes (NIDDM) and arthritis ).

Resistance training helps increase glucose uptake by the muscles and helps the body store glucose., so anything that helps your body to store glucose is a plus for people with diabetes other factor that help diabetics patients is the improvement of  metabolism as a result of resistance excercises, even after you have finished with your resistance exercise. A faster metabolism not only helps you burn more calories, it helps insulin work better and will keep diabetics under control.