Strength Training & Resistance Training :Learn basics

I am a newbie , complete beginner trying to learn and execute resistance training with proper form and technique .
Had lots of positive effects on my physical and mental health after I started doing weight training. ,🤗🙌
So tried to share few points with all of you .
We often come across the term
Resistance training – what is it ?
It’s an organized exercise , in which muscles of the body are forced to contract under tension, which can be

1. Body weight
2. External weights like dumbbell ,machines , resistance bands
3. Other devices
   in order to stimulate growth , strength , power and endurance , also called weight training / strength training. Types of muscle contractions. 1.Isotonic – which is shortening and lengthening of muscle in concentric and eccentric phases 2.Isometric- in which muscle length remains same .

Let’s talk about some basic terms

1.REPITITION – it is one completion of the exercise .

2. SET – selected number of repetitions before you rest .
3. REST – time taken between two sets
4. 1 REP MAX/1RM – maximum weight one can lift once.
5. CARDIO- RESPIRATORY ENDURANCE – how long or fast a person can perform a physical activity
6. MUSCULAR ENDURANCE- how many repetitions of an exercise a person can perform
7. MUSCULAR STRENGTH- how much external weight can be moved in relation to reps
8. MUSCULAR POWER- how much force can be generated over a frame of time in a given activity .
9. FREQUENCY – how often a muscle group is trained in week .
10. INTENSITY – It is the relative load , or %of your 1RM.

Types of Exercises— there are many hundreds exists .
COMPOUND EXERCISE- it includes more than one joint and often several large muscle groups , should be done in the beginning of training because of higher neuromuscular demands.

ISOLATION EXERCISES- involves only one joint, for isolated muscle groups , are done towards the end of the the training.

Basic training program should follow a general format :
3 COMPONENTS

1. WARM UP- (5 -10 min), dynamic stretches, general & muscle group specific .
2. CONDITIONING PHASE – ( 30-60min) includes cardiorespiratory training and resistance training.
3. FLEXIBILITY EXERCISES- (5- 10min)
   static stretches are done post workout.

BASIC PRINCIPLES OF TRAINING :

1. Specificity- to increase performance in a particular activity or sport .
2. Progressive overload – systematic increase in intensity and volume of the the training .
3. Progression – continuous application of adding overload time to time using different parameters.

Before designing a workout, we should focus on :
1 – Exercise selection
2- weights/ resistance to be used
3- Repetitions
4- Sets
5- Rest between sets
6- Frequency of training

RECOVERY , FREQUENCY & OVERTRAINING :
How often and how much you should train depends upon your goal,experience ,age ,health, fitness and time .
there should be a fine balance in weight training between muscle and our nervous system stimulation , adaptation and recovery.

3 times a week is a sweet spot for optimum progression for beginners .
48 hours between sessions to allow for recovery is recommended for novices.

over done is not always good , recovery is EQUALLY important along with your upto the mark nutrition , sleep and water intake.

WHY RESISTANCE TRAINING???–

1.Better muscle strength and tone
Slowing of sarcopenia , so more beneficial with advancing age for more stability proper function and less prone to injuries.

2. Increased bone density ,
3. Increased insulin sensitivity and improved cardiac health.
4. Increased resting or BMR , because of increase in lean mass.
5. Decreases anxiety, depression
6. Improved cognitive functions .
7. Can help manage and treat many health conditions.
8. Improved self esteem and self concept.
9. Good looks because with fat loss if you don’t have muscles you’ll end up with skinny fat which no one likes 😬

More muscles=more calories burnt at rest = need more calories to maintain your muscles 🥳🥳

Isn’t this we all want ??,🤟🤩more calories to eat .
So it’s never too late to start .💪💪💪

By

Dr.Rashmi Chahar Khandelwal

MBBS,MS

Gynaecologist