![]() The benefits of resistance training include favorable changes in body composition, metabolic health, and quality of life. You don’t need to be a competitive athlete to benefit from resistance training it is equally important from a health and fitness perspective. Muscular fitness is a part of recreational and daily activities. Of course, this increase in percentage of body fat and decrease in lean weight would have a negative impact on his appearance, health, and fitness. If he weighs the same (160 pounds) at age 50, his body composition will have changed by about 20 pounds (9 kg)-10 pounds (4.5 kg) less lean weight and 10 pounds (4.5 kg) more fat-and he will now be 21 percent body fat. He therefore has 24 pounds (10.9 kg) of fat weight and 136 pounds (61.7 kg) of lean weight, which consists of muscle, bone, blood, skin, organs, and connective tissue. ![]() For example, consider a 160-pound (72.6 kg) male with 15 percent body fat at age 30. What is the typical impact of aging on muscle and metabolism?Īs a person ages, decreases in muscle along with a lower resting metabolic rate result in less than optimal changes in body composition. Because muscles function as the engine of your body, they must be used regularly to avoid disuse atrophy (i.e., a reduction in muscle size) and age-related declines in physical performance. Resistance training results in stronger muscles and therefore an increased capacity for force production, which is not achievable with solely aerobic-based training. Unfortunately, physical capacity and muscle strength decrease dramatically with age in adults who do not engage in resistance training (3, 30). To maintain your physical capacity, you must make a lifestyle choice to include resistance training on a regular basis. Health and Fitness Benefits of Resistance Training Spotter-A training partner or fitness professional who can provide assistance in case of a failed repetition. Set-A group of repetitions performed without stopping. Repetition maximum (RM)-The maximum amount of weight that can be lifted for a predetermined number of repetitions with proper exercise technique. Repetition-One complete movement of an exercise. Muscular strength-The ability to exert maximal force in a single effort. ![]() Muscular endurance-The ability to repeat or maintain muscle contraction. Hypertrophy-An enlargement in muscle fiber size. With instruction on developing proper exercise technique and guidance on sensibly progressing the exercise program, resistance training can offer observable health and fitness value.įollowing are definitions of some common terms used in the design of a resistance training workout:Ītrophy-A reduction in muscle fiber size.Ĭoncentric-A type of muscle action that occurs when the muscle shortens.Įccentric-A type of muscle action that occurs when the muscle lengthens. While resistance training has been a part of sport programs for many years, public health recommendations now aim to increase participation in muscle-strengthening activities for all youth and adults (28, 33). When correctly performed and sensibly progressed over time, resistance training can be a safe, effective, and enjoyable method of exercise for people of a wide range of ages, fitness levels, and health conditions (1, 20). Resistance training does not refer to one specific mode of conditioning but rather to an organized process of exercising with various types of resistance to enhance muscular fitness. Resistance training (also called strength training) involves the use of a variety of activities that include free weights (barbells and dumbbells), weight machines, elastic tubing, medicine balls, stability balls, and body weight. Just as aerobic fitness is improved by stressing the heart and lungs, muscular fitness requires a stress, or resistance, to be placed on the muscles. Muscle-strengthening activities that involve all the major muscle groups are recognized as an essential component of an overall fitness program for both adults and youth (1, 6). Muscular strength refers to the ability to lift a heavy weight one time, muscular endurance is the ability to lift a lighter load several times, and muscular power refers to ability to exert maximum effort in a very short period of time. ![]() Muscular fitness is a global term that includes muscular strength, endurance, and power. ACSM's Complete Guide to Fitness & Health-2nd Ed.
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