Today we are going to talk about resistance exercises. They are called this way because, precisely, their objective is to be able to gradually increase the resistance capacity of our body, either simply to improve our general state of health, or with the aim of increasing resistance to perform some sport. Specific.
This type of exercise must be carried out gradually, without over-demanding our body, to avoid injuries. In any type of training it is important to respect the limits set by our breathing or muscles. Rome was not built overnight. Endurance increases as long as we are consistent in whatever activity we choose to improve our endurance.
Choosing what types of exercises to perform will depend on our age, our general state of health and our work goals: if I simply want to improve my cardiorespiratory capacity or strengthen specific muscles, or some of them combined. Whatever your case, it is always advisable to consult your GP regarding what type of activity is convenient considering your current physical state.
What do you need for Resistance Exercises – Do Resistance Exercises?
- Energy and desire to improve every day.
- Constancy in practice.
- Between 40 minutes and 1 hour of your minimum time, at least three times a week.
- A space that you like to train: the patio of the house, the living room, a park, etc.
- Stay hydrated before, during and after training: drinking plenty of water is essential to maintain optimal health and avoid dehydration while exercising.
- Healthy eating: fruits, vegetables, foods rich in fiber and protein, are the main ingredients to keep you in shape and help in your training.
- Appropriate clothing.
Resistance Exercise Instructions – Doing Resistance Exercises
- Organize your schedules so that you can dedicate at least 40 minutes of your day to resistance exercises.
- Choose a place that you like where you can practice, of course it depends on the type of activity you choose. We will talk about them below.
- Warm up a bit before you start to avoid injury.
- Do not rush. You must be patient and do things calmly. Over demanding our body is sometimes counterproductive. Resistance exercises require increasing the intensity or exercise time little by little.
- Always carry water with you when training.
- Consistency: to see results, the only way is to keep doing the exercises as often as required for them to be effective. Starting with twice a week if you are unfit or older is wise. You can add one day the following week. Three days a week is enough; if you have the time and energy to train daily after you’ve built up stamina, nothing better!
- Wear comfortable and appropriate clothing: avoid clothing that limits your movements or does not allow your body to breathe. There is some sportswear that fulfills the function of absorbing sweat; if it is within your reach it is recommended. We also suggest you bring clothes with you to change into when you finish the exercises.
- Choose the footwear well: this is of the utmost importance. Bad shoes when doing resistance exercises can cause injuries.
Some types of resistance exercises
- To begin with, the simplest and most well-known: walking or jogging (running): these are the easiest resistance exercises to carry out and no less effective for that. Recommended mainly for those who have some limitation for other types of activities or older people. This is a nice exercise, as it allows you to be outdoors. Choose a nice park or some area of your city where you feel good. You can carry your phone with music and use your headphones to accompany your exercises. Something important to consider in this training in particular, is that the rhythm with which we do it is very important. must be intense and constant. If you’re just starting out, it may be important to start walking at a brisk pace and without stopping for at least half an hour. If you feel capable or already have experience, you can opt for the trot. As with walking, it’s important to keep a steady pace and sustain it for at least half an hour. If you feel that it is too much you can stop before, of course. The next time you can spend more time doing the exercise without having to stop.
- Another alternative is to ride a bicycle: whether you do spinning in your gym, use a stationary bike at home or go for a bike ride in your neighborhood, keep in mind that you must do it at a speed that allows you to work on your physical resistance. Intensity in this exercise is key. Breathe properly while you do the exercise and try to keep up the pace. You can do it in series, for example two series of 15 minutes, lowering the intensity in between to regain strength. Or do three sets of 10 minutes. Each day you can increase the number of sets or the intensity with which you do the exercise. Both options are valid to get to increase your resistance.
- Swimming: it is a recommended option for people with obesity or a respiratory problem. This exercise is very useful for increasing our physical resistance. The muscles of our body work more intensely in the water, so you will burn fat more easily. With prolonged practice you will notice great benefits: circulatory, muscular and articulatory. If you have any postural problems, swimming will also be very effective in maintaining the balance of your spine, avoiding discomfort and pain. It is a very pleasant activity, so it will be pleasant for you to do. You can enjoy while you improve your physical resistance and your quality of life.
- Stairs: If you have stairs at home or somewhere like a stadium or park with stairs close to home, take the opportunity to try this fun resistance exercise: it involves jogging or walking at an intense pace, all the stairs, from the bottom to the top. Up and back down. You will mainly work your legs, but your whole body will be favored. Keep up the intensity and set goals. If you can’t get to the end the first time, go increasing, each time you exercise, the number of stairs you manage to climb and or descend. You can do series too. Go up and down once, take a moment to catch your breath, and do another set of up and down.
- Weights: Whether it’s dumbbells or barbells, this is a widely used and very effective resistance exercise. Be careful, you may need the guidance of a trainer to be able to properly carry out this type of work. You can add weights to other exercises such as running or jogging, to get the body to work with extra weight, and thus add resistance. Or you can dedicate yourself to working specifically on weightlifting, also gradually, according to the levels of resistance that you acquire over time.
- Circuit: in this type of activity, you will combine different exercises that will help you improve the resistance of your aerobic, cardiac and muscular part. The types of exercises used are varied: short jogs, combined with squats, sit-ups, weight lifting, jumping jacks, steps, push-ups, etc. Circuit repetitions are performed and you can increase the intensity of them as you progress in your training.
Resistance Exercise Tips – Do Resistance Exercises
- Remember to consult your doctor regarding what type of resistance exercise is appropriate for your general state of health.
- Set goals: these exercises are based on a progressive improvement of our state of general resistance. Goals in life serve to encourage us to go further, and the fact of achieving those goals is something that fills us with satisfaction. Use this technique in your training: set goals according to your ability and exceed them, you will see how rewarding such a task is.
- Maintain a training rhythm: if you don’t have the strength on the day you have assigned to perform the exercises, at least go for a short walk at a good pace, to keep the muscles and the rest of your body in shape.
- Eat well: no training will be useful if you don’t take care of your diet. Eat protein, fiber, fruits and vegetables. Avoid junk food, fried foods, and sodas.
Finally, trust yourself and your ability to overcome. Training to improve your resistance is a good way to realize the ability to overcome that we have in our lives in general. It only requires perseverance and tenacity in what we undertake. Ahead!
