How to Select a Weight to Use?

How to Select a Weight to Use?

What Is Resistance Training Program?

A toned and lean body is the dream of every person. But not everyone can put in the effort it takes. Resistance training is a system of body training that has become popular lately. This is due to the growing interest of people towards health and fitness. Also, not undermining its benefits for the body.

This training involves the contraction of muscles due to external resistance. It is done to increase the strength, mass, toning of muscles, and endurance. This can be carried out in many forms. They include dumbbells, own body weight, bricks, bottles of water, or others that cause muscle contraction.

Why Do We Need Resistance Training Program?

The early cavemen were stone gatherers and hunters. It was an extremely strenuous work of physical activity. It assisted them in staying fit and healthy. But we have inactivity and comfort engineered into our lifestyle. We have almost given up physical activity. Now people use elevators instead of stairs, take a car instead of walking, etc. And with an abundance of online apps, even grocery shopping has become mundane. People sit for hours in front of computers.

Everything seems fine from far. But a closer look reveals the harmful impact of low physical activity. It hosts problems like high blood pressure, heart problems, asthma, diabetes, etc. Research has also proved that inactivity is the second largest cause of

preventable death of people in the US. Thus, it is essential to involve in

physical activity.

Benefits of Resistance Training Program

In physical training, multiple methods can be applied for a healthy lifestyle. But the most systematic approach is a resistance training program. It offers several rewards of strength, toning, mass, and endurance increment.

Some of the prominent benefits of this program are:

• The body loses a little amount of muscle after the age of 30. This training assists to build muscle strength and toning.
• It is useful in slowing down or reversing the aging effect. It builds muscle mass and strength in the body.
• It is helpful in bone-building in the young and elderly. Thus, it effectively prevents osteoporosis in both men and women.
• According to a survey, it supports in lowering high blood pressure.
• It also helps in stabilizing and preventing frequent falls in later old age.
• It can also raise the metabolic rate. It assists in maintaining body weight.

How to Pick the Right Weight for Resistance Training Program

Once you start this fitness routine, the primary step is choosing the right weight. If you choose a lighter weight, the resistance training will not be beneficial. If you choose too heavy, it may cause muscle problems. Hence, in this part, we will inform you about selecting the right weight.

Now, people often think that the heavier the weight, the better it is for resistance training. But it might turn out to be harmful to your body. Also, this with prevent you from completing the reps you had decided. Furthermore, within a few reps, you will feel tired.

Provided are tips for choosing the weight for the resistance training:

• The first thing is using your body weight instead of external weights. Start by working on your muscles from head to toe by doing squats, push-ups, and other core exercises.
• The number of repetitions marks the impact it will have on the body. The low reps work on strength building, average reps work on muscle growth, and the higher number of reps improves endurance level. Hence, choose a weight that you can handle easily.
• Make sure the weight you are lifting does not affect your back, as that means it is heavy. It is essential to be cautious with weights to prevent any injury.
• As every individual has different strengths, some trial and error also come handy. When you are choosing the perfect weight, it helps in maintaining proper form in the workout.
• When the sets become easy to complete, move on to heavier weights.

For resistance training, it is essential to be steady and have faith in the self. And you will attain your dream body type and a healthy routine effectively.

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