What are the benefits of resistance exercise?
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Although weight lifting has long been associated with bodybuilding and power sports such as football and field events (shot put, discus, etc.), it is more popular with the general population than ever before. What’s more, options for resistance training are plentiful and can be performed at gyms and health clubs as well as the privacy of your own home. Clearly, resistance training can favorably influence bone density and increase the amount of muscle attached to the skeleton. Thus resistance training can reduce the risk of bone-related disorders such as osteoporosis and improve energy expenditure, reduce body fat content, and improve self-image. |
What are options for resistance exercise?
Today there are numerous options for resistance training beyond free weights and weight machines. Many people use pulley machines and resilient resistance materials such as bows (e.g., Bowflex) and elastic bands (e.g., Soloflex). Of course, in a pinch gravity alone may provide enough resistance. For instance, people accustomed to a regular workout will often do a few sets of push-ups on the floor if no gym equipment is available.
How does weight lifting increase muscle mass?
The goal of most weight lifters is to increase the size of the muscles that are targeted. Muscle mass development through weight training hinges on the “overload” principle. The use of weights places a greater than normal stress (load) upon the challenged muscle fibers. The overload stimulates the muscle to grow primarily by increasing the size (hypertrophy) of the overloaded muscle fibers. This means that the muscle cells get thicker and as a result gets stronger. Therefore, as a biceps muscle enlarges from doing dumbbell curls it is really a reflection of an increase in size of the overloaded muscle fibers within that muscle. Although growth may occur in both Type I and Type II fibers, as mentioned, it is believed to be more significant in the challenged Type II fibers. The table below provides more detail to how the muscle cells get bigger.
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