Why Resistance Training Is Effective for Weight Loss
Here's Why Resistance Training Is So Effective
This is a popular style of training among those looking to lose weight. You’ll see this training as part of a well-rounded fitness program. It helps improve tendon and ligament strength, joint function, bone density and muscle strength.
But what makes resistance training so effective? What are the benefits of doing it? Let’s find out.
What Is Resistance Training?
Resistance training, also called weight training or strength training, uses resistance to muscular contraction in building the size, strength and endurance of your muscles.
This training can be done in so many ways, with the following equipment available:
Resistance bands – work like giant rubber bands that offer resistance once stretched
Free weights – include dumbbells, kettlebells and barbells;
Weight machines – with adjustable seats and handles attached to either hydraulics or weights
Suspension equipment – uses the person’s body and gravity to finish different exercises
Medicine balls or sand bags – weighted bags or balls
Your own body weight – can be used for push-ups, chin-ups and squats
The results of resistance training can be achieved by the exercises performed, intensity, sets, repetitions, frequency of sessions and rest between sets. If you want to maintain improvement, you can consider varying your progressive training every 6-8 weeks.
Why Should You Do Resistance Training?
The benefits of resistance training go beyond having improved muscle strength and tone, which protects joints from injury. Here are other physical and mental benefits that can be achieved with this kind of training.
Muscle growth
This is not a surprising benefit. Resistance training helps build your muscle mass as you lift weights or work your muscles against a force. You’ll then gain a stronger body, and your muscle size will grow.
Increased bone density
As it builds bone density and strength, resistance training causes you to suffer less from osteoporosis in later life.
Burning off of excess fat and calories [H3]
Resistance training gets your heart rate up a little and causes your metabolism to work harder, thereby burning fat and calories.
Weight management
As you gain muscle throughout a resistance training program, your body burns more calories when at rest, which allows you to manage a healthy weight. Your muscle-to-fat ratio may also increase.
Mental health benefits
All kinds of exercise can positively impact your mental health and help reduce anxiety and depression. In particular, resistance training helps improve your sense of well-being by boosting your self-confidence, your body image and your mood.
Improved sleep
When incorporated into your workout regimen, resistance training helps you sleep better and avoid insomnia as it induces the onset of deep, healing sleep. As you drift off into sleep, the cells in your body get repaired and your body receives the necessary rest that can help prepare it for everyday tasks.
Decreased risk of injury
Improved muscle strength reduces the risk of falling and other related injuries. Having strong bones and muscles also help reduce the severity of falls, and increased bone strength enables your body to become resistant to injuries, general aches and pains.
Other benefits of having consistent resistance training are improved posture, mobility and balance, as well as having greater stamina. As your body grows stronger, you won’t get tired quickly.
How Does Resistance Training Help in Losing Weight?
A recent study explained why doing resistance training to burn calories works. Results showed that this type of training significantly changes the way fat cells operate. When muscles become stressed through pushing, pulling or lifting, the cells in the affected muscles release a substance that sends instructions to the fat cells and causes them to start the fat-burning process. As a result, not only the muscles being loaded are affected, but such a response also initiates a fat-burning effect throughout the body. The more muscles you build, the more calories the body needs when resting.
During an exercise, the muscles require more energy than they do when at rest. They get this energy from the breakdown of fat and carbohydrates that are stored within the liver, muscles and fat tissues with the help of oxygen. This is the reason why a person breathes faster and the heart works harder when exercising. This helps pump more fat, carbohydrates and oxygen to the exercising muscles.
After an exercise, the oxygen level of a person remains high to help restore muscles to their resting state by breaking down stored fats and carbohydrates. Such a phenomenon is called after-burn effect or excess post-exercise oxygen consumption.
The type, length and intensity of an exercise, together with the person’s fitness level and diet, determine the extent and duration of the after-burn effect. When doing long-lasting exercise that uses many large muscles, the after-burn effect becomes higher and long lasting.
Resistance Training at the Best Gym in Sydney: Rapture Fitness
When doing resistance training exercises, especially when you’re a beginner, it’s always best to join a gym. With joining a gym comes the following benefits:
Amenities. It’s easier to do resistance training if you have many options to choose from.
Community. Exercising with everyone else gives you a boost to work harder.
Personal trainer. Having a personal trainer in Sydney who can guide you through proper positioning and form is important. It ensures that you’re doing the resistance training exercises that are most effective for your body.
Focus and motivation. Being at the gym helps you stay focused and motivated on your workouts which you won’t get when working alone.
You’ll have these and more when you get your sweat on with Rapture Fitness.
If you’re looking for the best gyms in Sydney, visit us at 7A Norton Street Leichhardt 2040, Sydney, NSW. We have a welcoming and friendly community vibe, and we require no joining or admin fee. Our experienced coaches can surely help you achieve your fitness goals. For further details, call us at 0411 839 942 or 0423 459 984 today!