Are you interested in losing weight and burning fat? In addition to building muscle and getting a fit body at the same time? if, You should do resistance exercises. So what are these exercises? How will it help you get the perfect body? What are the most important examples of it? Follow us in this article to find out all the answers.

Resistance exercises:

It is also known as strength training, weight training, and muscular exercises. It is any physical movement in which we use body weight or equipment (such as dumbbells and resistance bands) to build muscle mass, strength and endurance.

It’s not just about gaining muscle and looking great, honey. And your bones will become stronger too. Resistance exercises can also help increase your balance and coordinate the muscles and movements of your body. Which leads to an increase in the strength and hardness of your body, Thus, you will be less likely to stumble and hurt yourself while walking or running.

The good news here, too, The more muscle you gain, the more calories you will burn. Which helps you avoid excess weight and fat accumulation.

Resistance training requirements:

There are now many questions in your mind about resistance exercises, including: Do I need a lot of tools and machines to do these exercises? Answer: absolutely not, Where there are many types and ways to do these exercises, And it doesn’t require much of you to do it.

in general, The use of specific machines or equipment depends on the type of resistance exercise you will be doing. In addition to your goal for these exercises, Therefore, we will now talk about some of the requirements for doing resistance exercises:

– Body weight:

Where your body weight is used along with the force of gravity to perform various movements, For example, doing push-ups, pull-ups, squats, planks, and lunges.

– Resistance bands/loop bands:

They are the rubber bands that provide you with resistance when you stretch using them. They are usually inexpensive and light in weight. You can choose from many types of resistance bands available at almost any sporting goods store or online.

– Free weights:

Any equipment that is not attached to the ground or to a machine. Dumbbells are a typical resistance training tool. And if you don’t have weights at home, You can use a water bottle, for example.

– Weight machines:

They are machines with adjustable weights to provide resistance and pressure to your muscles. Most fitness centers offer different resistance machines. And you can also, my dear, buy this equipment and use it at home.

Types of resistance exercises:

And here, my dear, Note that there are many types of these exercises. And choosing it should be made according to your goal from it. And under the supervision of a sports coach who accompanies you to make sure that you do the exercises in the right way and get the most out of them. Among the types of exercises:

1. Strong Muscular hypertrophy exercises: Also called muscle building exercises. This type uses medium to heavy weights to stimulate muscle growth.
2. Muscular endurance exercises: these are exercises that test the ability of your muscles to maintain exercise for a certain period of time. Training to increase muscular endurance usually involves high repetitions using light or bodyweight weights.
3. Circuit training exercises: During this type, you can move between different exercises with little or no rest between them.
4. Maximum muscular strength: This type of exercise involves low reps (usually 2-6) and heavy weights to improve your overall strength. It is best reserved for seasoned exercisers who have mastered the sport and reached advanced stages.
5. Explosive power exercises: This training, my dear, combines strength and speed to improve your energy production, It is usually used among trained athletes to improve their ability to perform explosive movements in their sport.

Benefits of strength training:

And now, my dear, We will tell you some of the many benefits of strength training, that will benefit your health and your body, including:

1- It will make you stronger:

These exercises help you in gaining general physical strength. Enables you to carry out your daily tasks more easily and with stronger determination, To enjoy your day with more activity and high energy. add to that, Strength training helps you improve your athletic performance in sports that require speed, strength and endurance.

2- It burns fat effectively:

Strength training helps boost metabolism in two ways:

First: muscle building increases the metabolic rate (metabolism), Muscle is more metabolically efficient than fat mass, allowing you to burn more calories at rest. Second, research shows that your metabolic rate increases up to 72 hours after resistance training. This means that the calorie burn will continue hours and even days after you exercise.

3- Reduce belly fat:

Fat stored around the abdomen, especially visceral fat, increased risk of chronic disease, including heart disease, non-alcoholic fatty liver disease, type 2 diabetes and certain types of cancer, So, my dear, when you do these exercises, your belly fat will decrease, Your risk of developing these chronic diseases will decrease. Thus, you will enjoy a healthy and comfortable life.

4- It improves heart health:

Multiple studies have shown that regular resistance exercise can lower blood pressure. lowering cholesterol, It also improves blood circulation by strengthening the heart and blood vessels, Thus, it is a suitable option to avoid heart disease in the future.

5. Helps manage blood sugar levels:

Resistance exercise may reduce the risk of diabetes. It can also help patients with this disease to manage it better, As skeletal muscles help increase insulin sensitivity, Thus, you will reduce the impact of the disease.

Resistance exercises also reduce blood sugar levels by removing glucose from the blood and sending it to muscle cells for fuel. As a result, greater muscle mass can help improve blood sugar management. So, my dear, it will greatly help diabetics or those who are predisposed to diabetes in their lives.

In conclusion, We wish you and your family health and safety. We always advise you, my dear, to follow a healthy lifestyle. exercise regularly, Consult a doctor and a sports trainer before doing any exercise if you suffer from health or physical problems. Always pay attention to yourself and your health.

And do not forget, my dear, that Sarah has designed free workout programs for you in which she combined resistance and cardio exercises, including the challenge of skinny waist, skinny arms, and the challenge of heavy weights.

Written by: Marah Mohamad

Sources:

healthline

webmd

mayoclini