In this topic, information on:
What is resistance training
The different types of resistance training
The resistance training type used in FitWell sessions
The benefits of resistance training
Resistance training, often called weight training is using your muscles to work against a weight or resistance.
Resistance exercising is part of the National Health Guidelines and are recommended for all ages and in particular for ages above 30 years.
There are 5 basic and physiologically different benefits that can gained from doing Resistance exercises.
They are:
Muscular Endurance
Muscular Strength
Muscular Strength +
Muscular Power
Muscular Hypertrophy
Each of these benefits come about by using different variables within each ‘Protocol’:
A different resistance (weight)
As a % of what is call 1 Repetition Maximum 1RM i.e. the maximum resistance that can be used for 1 ‘lift’. This will differ by each exercise as each different exercise will engage different muscles.
A different number of sets
A different number of repetitions
Different speed of repetition
A different rest period between sets
These different Protocols are used to achieve benefits for individuals pursuing different gains.
For example, contact sports people use Hypertrophy for joint protection, while the Power Protocol is used for when strength and speed of action is needed.
Resistance Exercises are high users of energy
Resistance exercises primarily utilise these two energy systems, and so doing them is highly complementary to weight and fat loss goals:
Phosphocreatine System: This system is the first to be activated during short, intense bursts of activity, such as lifting weights. It provides energy for about 10-15 seconds by using stored ATP and creatine phosphate in the muscles.
Anaerobic or Lactic Acid System: When the ATP-CP system is depleted, the anaerobic glycolytic system takes over. It breaks down glucose or glycogen without oxygen to produce ATP, supporting activities that last from about 30 seconds to 2-3 minutes.
These systems are crucial for high-intensity, short-duration exercises typical in resistance training. The aerobic system, which relies on oxygen, is less involved since resistance exercises usually don’t last long enough to require it
The Protocol used in the FitWell Program is Muscular Endurance.
Muscular Endurance is a Foundation exercise type upon which all Health, Wellness and Fitness gains can be built.
The detail of the FitWell resistance Program can be viewed here.
The benefits that can be achieved by doing 3 x 25-minute resistance sessions a week include:
Increases your metabolic rate; the rate at which your body burns calories at rest
There is also an acceleration of calorie burn during exercise
Helps reduce body fat which means the body is more lean
Has anti-aging benefits: muscle loss with ageing is mainly due to the loss of fast twitch fibres, which are used in strength of fast movement activities. These fibres are not activated in aerobic activities. So, resistance exercising is a great way to prevent / manage weight gain with age.
Helps manage blood sugar levels by removing glucose from the blood and sending it to muscle cells (see the topic technical which explains how…..)
Helps normalise blood pressure. The effect is even greater when combined with aerobic exercise
Reduces cholesterol and blood fats by increasing the body’s levels of high-density lipoprotein (HDL) which transports cholesterol toward the liver to be released from your body. Again, this effect is even greater when combined with aerobic exercise
Decreases your risk of falls as you’re better able to support your body. This particularly in ages where muscle tone and strength have diminished
Boosts your mood. Multiple studies have shown that strength training may reduce anxiety and boost your mood
Increases strength and muscle tone which is part of the equation of boosting your metabolic rate. The Endurance Protocol does not ‘bulk’ muscles.
Improves appearance as toned stronger muscles are more supportive of the skeletal structure providing better posture
Promotes greater mobility and flexibility by increasing joint range of motion (ROM), allowing for greater mobility and flexibility. Weaker muscles tend to have lower ROM and flexibility
Makes your bones stronger as resistance exercises stress on your bones, which activates bone-building cells to enhance bone strength. This reduces your risk of osteoporosis, fractures, and falls, especially as you age
Produces stronger tendons and ligaments as the production of collagen proteins is stimulate; Result improved joint stability
Again, these benefits can be achieved by doing 3 x 25-minute sessions a week
Recommended Reading: Muscular Endurance
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