ACS Distance Education UK
RESISTANCE TRAINING SYSTEMS
These are the classical barbells, dumbbells and circular weights. They may include other equipment but the feature is that they are not connected to walls or machines that alter resistance and force.
Pin Loaded Machines
Working on the lever and cable techniques, this allows easy change of resistance without the need of reloading training equipment. All the weights are connected to the machine, the user only needs to move the pin to the appropriate position on the weight.
Isokenetic machines called ergometers exert a force equal to that provided by the trainer. Machines such as Cybex work in this manner.
Resistance training program components:
When looking at resistance training us as fitness instructors need to ask the following questions.
The overload principle is the basis for all exercise training programs. For a muscle to increase in strength, the workload to which it is subjected during exercise must be increased beyond what it normally experiences. In other words, the muscle must be overloaded. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance.
Types of activity:
Some of the common guidelines for someone starting resistance guide lines are listed below.
Misconceptions about training
One of the most popular misconceptions is that you will lose weight solely by dieting and performing cardiovascular exercises such as, running, walking and biking. Quite often people spend 40 minutes to an hour and a half, running, walking, striding, biking and believe that they are going to lose weight. A major part of weight loss is having a proper integrated program of light cardiovascular exercises, resistance weight training and a healthy balanced way of eating."
Getting your body into shape is more than just burning calories. The body is a complex machine that needs the proper fuel in order to function efficiently. Taking the right vitamins and eating a healthy balanced diet is an easy way to ensure that the body receives the macro and micronutrients it needs such as protein and flax seed oil.
Fad diets will not produce healthy results because they deprive the body of certain nutrients that your body needs. Some weight loss or metabolism increasing supplements cause the heart rate to rise to an extreme number of beats per minute causing fatal injuries if not followed directly. A healthy balanced way of eating regulates blood sugar, offsets diabetes, lowers insulin spike hence a healthier homeostasis state.
Resistance training, which is any functional strength training exercise will tone and develop muscles. Muscle in turn burns fat. Unfortunately most people associate weight training with body builders or young athletics. Women in particular do not take advantage of the benefits of resistance or strength training because they feel that they are just going to get big and bulky. Women will not get as bulky as men – they do not have the body physiology for it.
Resistance training also helps relieve stress and muscle tension, lengthens muscles for a more toned body, and supports better posture, which in turn reduces heart attacks, clustered migraines and osteoporosis.
The Major muscle groups in training
When selecting exercises for your strength routine, it’s important to choose at least one exercise for each major muscle group. This prevents muscle imbalances that can lead to injury. Let’s take a look at the major muscle groups and a few of the exercises that target them: