Resistance Training

Last evening when I finished my Workout a guy who is working out from past couple of months without any Personal Trainer asked me "Sir what is Resistance Training?"

Although I have displayed enough information on the walls of my Health Club for members. It's was a matter of seconds I thought what the hell people are doing in gyms and don't know basics even after months.

 I held back my Fitness Expertise Brain and gently pushed his one shoulder as he was in good shape he RESISTED ME 😅. 

 I told him :- "This is Resistance Training"

Exerting FORCE against any resistance is called Resistance Training. ( It can be your Partner / Weights / Machines / Bands / Medicine Balls / Sand Bags / Kettlebells and what I love the Most YOUR OWN BODYWEIGHT IN RELATION TO GRAVITY and many more...) 

We generally do it for Short Bout of Time or in form of Sets and Repetitions For E.g. Pushups 3-4 sets of 10 Reps ( 30sec of rest Between Sets ) 

Squats, Deadlifts, Pushups, Pull-ups etc. fall in this Category. 

"A resistance training program can affect almost every system in the body and is used in a wide variety of populations, from young children preparing for sports to offsetting the effects of aging" ( ACSM Reaources for the Personal Trainer) 

General Principles of a resistance training program:- 

1) Specifity of training :- Only those muscles which are used in training get adapted and change in response to the program. There is some overall affect on the other body systems but it's better to be specific to the muscle group in order to get maximum benefits out of program. 

2) SAID ( Specific Adaptaions to Imposed Demands ) - Muscles will adapt to the training in a very systematic way. For e.g. in order to build endurance you need to train a muscle group with higher number of repetitions e.g. 15-20reps / set. For Strength Building this goes down to 6-8reps / set with considerably heavier loads. 

3) Progressive Overload :- Once your muscles adapt a specific training stimulus or load one need to increase that training stimulus in a progressive manner to further increase strength / power / endurance of the muscle group. If this is not done one can get stuck on a plateau and progress will be limited. 

4) Variation in training :- No program can deliver results for a prolonged period of time without modification or periodizing it with variations or on season / off season plans or recovery programming. 

5) Prioritization of training :- It is difficult to train all aspects of muscular fitness at the same time. One need to prioritize training plan according to desired adaptations like I ( as a Runner ) try to lift heavier loads slowly in off season and lighter loads quickly during on season or close to race day. 

Your love Cardio for weight loss? :-  Yes it's true you burn more fat during your cardio sessions but please be informed MUSCLES are the guys who burn that fat, you need to train them at least twice a week with resistance training protocol to enhance your quality of life and increase your Basal Metabolic Rate which transforms your body into a "FAT BURNING FURNACE 24x7 "

Every Individual is different so one needs to follow strength training protocols designed by a Certified Fitness Professional according to their needs and priorities. Setting small measurable goals will take you a long way than just goofing around in weights room with no knowledge what to do next... 

 

Gagan Arora ( Celebrity Fitness Expert ) ACSM Certified Personal Trainer 🔸MASTER TRAINER REEBOK RUNNING SQUAD Founder 🔸Managing Director Kosmic Fitness with 20 years of experience in Fitness Industry.

Speciality :Personal Training, Marathon Training, Outdoor Boot Camps, Orthopaedic Rehab Training (Sports Injury Centre Safdarjung Hospital 3years exp.) ,Corporate Fitness Training, Animal Flow Instructor and Lifestyle Coach.