* Resistance training -a form of strength training

[BSHC]

Resistance training

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Resistance training has two different, sometimes confused meanings - a more broad meaning that refers to any training that uses a resistance to the force of muscular contraction (better termed strength training), and elastic or hydraulic resistance, which refers to a specific type of strength training that uses elastic or hydraulic tension to provide this resistance. This article discusses the more limited definition, of elastic/hydraulic resistance training.

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[edit] Basic principles

Resistance training is a form of strength training in which each effort is performed against a specific opposing force generated by resistance (i.e. resistance to being pushed, squeezed, stretched or bent). Exercises are isotonic if a body part is moving against the force. Exercises are isometric if a body part is holding still against the force. Resistance exercise is used to develop the strength and size of skeletal muscles. Properly performed, resistance training can provide significant functional benefits and improvement in overall health and well-being.

The goal of resistance training, according to the American Sports Medicine Institute (ASMI), is to "gradually and progressively overload the musculoskeletal system so it gets stronger." Research shows that regular resistance training will strengthen and tone muscles and increase bone mass. Resistance training should not be confused with weightlifting, powerlifting or bodybuilding, which are competitive sports involving different types of strength training with non-elastic forces such as gravity (weight training or plyometrics) an immovable resistance (isometrics, usually the body's own muscles or a structural feature such as a doorframe). Full range of motion is important in resistance training because muscle overload occurs only at the specific joint angles where the muscle is worked.

Resistance training can be performed using various types of exercise equipment or:

• Resistance bands
• Exercise machines
• Swimming machines

[edit] Benefits

85% of strength-training injuries and muscle soreness occur with eccentric contractions. Resistance training performed in water does not typically involve eccentric contractions so is easier on the joints, and allows for a wider audience. Typically people with back problems, joint problems, or severe issues are referred to water aerobics. People within these special areas (stroke, heart attack, bone injury, etc) don't have to worry about gravity and the eccentric injuries that come with it. ^{[citation needed]}

[edit] Drawback

For those who wish to increase muscle size and toughness, the lack of a heavy eccentric load or eccentric contraction can limit the amount of muscular hypertrophy that would occur if training sessions include these eccentric components.^{[citation needed]}

[edit] Types of resistance training

[edit] Hydraulic resistance

Hydraulic Resistance/Equipment, typically makes it possible for a person to perform strength training as well as cardiovascular training at the same time. Hydraulic resistance can involve exercising in water, where each effort is opposed by the viscosity of the water; or utilizing cylinders/equipment (as made popular by Curves fitness centers) where resistance is a function of speed; the faster the movement, the greater the resistance. Unlike stack weights, gravity neither helps nor hinders the workout.

[edit] Elastic/resistance band

The elastic resistance band is a cheap and portable alternative to weights for strength training. A variety of exercises have been devised to target specific muscle groups. Most resistance bands are available in five colour-coded resistance levels: extra-light, light, medium, heavy, and extra-heavy. Lighter bands should be used by children and seniors, or to exercise small muscles such as the deltoids. Heavier bands should be used by experienced athletes, or to exercise large muscles such as the quadriceps.

[edit] See also

• Circuit training

[edit] Machines using elastic resistance

• Bowflex Machine
• Soloflex

Principles of Resistance Training (1) A minimum of eight to ten exercises involving the major muscle groups should be performed two to three days per week. A minimum of 1 set of 8 to 12 RM or to near fatigue should be completed by most participants; however, for older and more frail persons, 10 to 15 repetitions may be more appropriate.

American College of Sports Medicine (ACSM)

Principles of Resistance Training (2)

• Intensity
• Duration
• Frequency
• Overload
• Progression
• Specificity

Health Benefits of Resistance Training

• The strength and endurance of antigravity muscles are increased
• The functions of daily life can be performed with less effort
• Symptoms of arthritis are reduced
• Stronger legs improve balance and reduce the risk of falling
• Risk of osteoporosis is reduced
• People can live independently and with dignity longer
• At least 50% of the disability associated with aging is due to disuse
• Reaction time is improved and people may sleep more restfully