Resistance training
Encyclopedia
Resistance training has two different meanings. A broader 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.
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 muscle
s. 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
) rather 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:
The study “Fat metabolism and acute resistance exercise in trained men” conducted by East Carolina University found that resistance exercise is more beneficial than aerobic exercise
for fat loss. The purpose of the study was to see how resistance exercise may contribute to improvements in body composition.
Strength training
Strength training is the use of resistance to muscular contraction to build the strength, anaerobic endurance, and size of skeletal muscles. There are many different methods of strength training, the most common being the use of gravity or elastic/hydraulic forces to oppose muscle contraction...
), 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.
Basic principles
Resistance training is a form of strength trainingStrength training
Strength training is the use of resistance to muscular contraction to build the strength, anaerobic endurance, and size of skeletal muscles. There are many different methods of strength training, the most common being the use of gravity or elastic/hydraulic forces to oppose muscle contraction...
in which each effort is performed against a specific opposing force
Force
In physics, a force is any influence that causes an object to undergo a change in speed, a change in direction, or a change in shape. In other words, a force is that which can cause an object with mass to change its velocity , i.e., to accelerate, or which can cause a flexible object to deform...
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
Physical strength
Physical strength is the ability of a person or animal to exert force on physical objects using muscles. Increasing physical strength is the goal of strength training.-Overview:...
and size of skeletal muscle
Skeletal muscle
Skeletal muscle is a form of striated muscle tissue existing under control of the somatic nervous system- i.e. it is voluntarily controlled. It is one of three major muscle types, the others being cardiac and smooth muscle...
s. Properly performed, resistance training can provide significant functional benefits and improvement in overall health
Health
Health is the level of functional or metabolic efficiency of a living being. In humans, it is the general condition of a person's mind, body and spirit, usually meaning to be free from illness, injury or pain...
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
Bone
Bones are rigid organs that constitute part of the endoskeleton of vertebrates. They support, and protect the various organs of the body, produce red and white blood cells and store minerals. Bone tissue is a type of dense connective tissue...
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
Weight training
Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It uses the weight force of gravity to oppose the force generated by muscle through concentric or eccentric contraction...
or plyometrics
Plyometrics
Plyometrics is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports. Plyometric exercises may also be referred to as explosive exercises...
) rather an immovable resistance (isometrics
Isometric exercise
Isometric exercise or isometrics are a type of strength training in which the joint angle and muscle length do not change during contraction...
, usually the body's own muscles or a structural feature such as a doorframe). Full range of motion
Range of motion
Range of motion , is the distance that a movable object may normally travel while properly attached to another object. It is also called range of travel, particularly when talking about mechanical devices and in mechanical engineering fields...
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
Exercise equipment
An apparatus or device used in any given physical activity for shaping and forming muscle groups for specific areas of the body. A mechanism or machine that is intended to promote health and fitness by using motion with varying degrees of resistance either fixed or adjustable.-Exercise...
or:
- Resistance bands
- Exercise machineExercise machineAn exercise machine is any machine used for physical exercise. These range from simple spring-like devices to computerized electromechanical rides to recirculating-stream swimming pools...
s - Swimming machineSwimming machineA swimming machine is a resistance swimming apparatus, often self-contained, enabling the swimmer to swim in place. This may be accomplished either by accelerating the water past the swimmer or by supporting the swimmer, either in water or on dry land...
s
The study “Fat metabolism and acute resistance exercise in trained men” conducted by East Carolina University found that resistance exercise is more beneficial than aerobic exercise
Aerobic exercise
Aerobic exercise is physical exercise of relatively low intensity that depends primarily on the aerobic energy-generating process. Aerobic literally means "living in air", and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism...
for fat loss. The purpose of the study was to see how resistance exercise may contribute to improvements in body composition.