Monthly Archives: June 2015

Beginner Resistance Training

One of the best things one can do to improve their body composition is to do some resistance training.

So if you are new to this game of fitness, you might not be totally familiar with what resistance training is. Resistance training is a form of physical activity that is designed to improve muscular fitness by exercising a muscle or a muscle group against external resistance.

This could take the shape of body weight exercises, lifting weights, pulling and pushing bands and cables etc.

This type of activity has tonnes of benefits and I mean loads!

It will improve the strength of the muscle thus making you better at lifting stuff and better at performing any physical task you can think of. Playing sport, carrying multiple bags of shopping, grappling with crocodiles, throwing bales of hay etc

It will make you look better. Who doesn’t want a strong toned lean physique? Resistance training is the numero uno go-to training modality for any body looking to shed pounds, lean up and just change the shape of their body. If you have just 3 hours per week and want to maximize your training to help change your shape, you need to be working those muscles.

Strong people are harder to kill than weak people. Regular resistance training can decrease the risk of heart disease by lowering body fat, decreasing blood pressure, improving cholesterol, and lowering the stress placed on the heart while lifting a particular load. Improving muscular fitness is very important for enhancing the quality of life. Also if you stumble on the side of a cliff and are hanging off the edge, that weak lad is heading for the sharks but the strong lad has a chance of salvation!

Anyway you get the idea, resistance training is good stuff for both men and women.

So where does one start in making progress into the deep enchanted woods of resistance training.

You don’t need any equipment, just your own body and an open space.

Here is a basic guide for anyone who wants to get started with resistance training but doesn’t know where to start.

Warm Up: Gentle pulse raiser to increase blood flow and increase heart rate, mobility type exercises to open up the joints and push them through a wide range of motion.

5 minutes: Marching on the spot, jogging on the spot, jumping jacks, swinging arms forward/back, circles with hips

Main Circuit

Perform as a circuit and work on each exercise for 30 seconds. (20 seconds to make it easier and 40 seconds to make it harder). Do 3 to 5 repetitions of the circuit depending on your fitness level.

Exercise 1: Forward Plank

Exercise 2: Bodyweight Squat

Exercise 3: Press Up

Exercise 4: Split Squat Lunge (Left)

Exercise 5: Split Squat Lunge (Right)

Exercise 6: Hip Lift

Cool down and stretch

It is important to cool down after exercise and stretch properly. Shake out the arms and legs, move around and gradually let the heart rate fall down. Stretch the main muscles in the leg, the hamstrings, the calf and the quadriceps.

There you have it. Get started and no excuses!

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