Resistance Training

Every bodily movement is a direct result of the muscular system acting on the skeletal system.  Muscles are unique in their  ability to produce force, which can be accomplished three different ways.

-Concentric actions as the muscle shortens.

-Eccentric action as the muscle lengthens

-Isometric actions without changing their length.  

Strength training is the process of exercising with progressively higher resistance to stimulate muscle development.  The primary outcome of regular resistance exercise is an increase in the muscle fiber size and contractile strength.  Secondary outcomes are the increased tensile strength in tendons and ligaments, as well as increased bone mineral density.1 Working out correctly with resistance training has a positive impact on the entire musculoskeletal system.  Resistance training has benefits in four main categories:

-Physical capacity

-Physical appearance and body composition

-Metabolic function

-Injury risk and disease prevention.

-Physical Capacity- Physical capacity is the ability to perform exercise or work.  Muscles utilize energy to produce the forces that enable people to move their body parts and any external resistance.1 Resistance training results in having stronger muscles that increase the ability to do work.

-Physical Appearance and Body Composition- In the human body, there are two primary components to weight- fat weight and lean weight.  Lean weight consists of bone, blood, skin organs, connective tissue, and muscle, with muscle being about half of the lean weight.1 Resistance training can reduce the fat weight and increase the lean weight improving the body composition of a person.

-Metabolic Function- Metabolic function is the whole range of biochemical processes that occur within us.  Metabolism consists of anabolism and catabolism.  The term metabolic function is used to refer specifically to the breakdown of food and its transformation into energy.2 Muscle tissue is constantly active for purposes of maintenance and remodeling of muscle proteins.  So, calories used during resistance training and in the post-exercise muscle-rebuilding period contributes to fat loss.

-Injury Risk and Disease Prevention- Muscles are our balancing agents and shock absorbers.  With stronger muscles it will help dissipate weight bearing activities such as walking and also helps keep our balance which will lead to injury prevention.  Resistance training also has shown to reduce the risk of osteoporosis.1

Resistance training has benefits in four main categories: physical capacity, physical appearance and body composition, metabolic function, and injury risk and disease prevention.  So, if you want to look better, feel better and have a lower risk of disease and injury, I suggest incorporating resistance training into your workout routine.

 

References:

1Bryant, C. X., & Green, D. J. (2010). ACE personal trainer manual: The ultimate resource for fitness professionals. San Diego, CA: American Council on Exercise.

2 Metabolic. (n.d.). Retrieved May 23, 2016, from http://www.medicinenet.com/script/main/art.asp?articlekey=18074