Strength Training: Difference between revisions
No edit summary |
No edit summary |
||
| Line 5: | Line 5: | ||
</div> | </div> | ||
== Introduction == | == Introduction == | ||
Resistance exercise is also known as strengthening exercises. It comes under anaerobic exercise which | Physical activity is defined here as any bodily movement produced by the contraction of skeletal muscle that increases energy expenditure. Exercise is defined as the physical activity that is planned, structured, and repetitive. Resistance exercise is one of the modalities of exercise chosen for physical conditioning.<ref>Mcleod JC, Stokes T, Phillips SM. [https://www.frontiersin.org/articles/10.3389/fphys.2019.00645/full Resistance exercise training as a primary countermeasure to age-related chronic disease.] Frontiers in physiology. 2019 Jun 6;10:645.</ref>Resistance training is any activity that causes muscles to contract against an external force. It is also known as strengthening exercises. It comes under anaerobic exercise which means it produces energy via anaerobic metabolism.<ref name=":0">Sundell J. [https://www.hindawi.com/journals/apm/2011/984683/ Resistance training is an effective tool against metabolic and frailty syndromes.] Advances in preventive medicine. 2011;2011.</ref> | ||
Resistance exercise can serve as a potent stimulus to the musculoskeletal system necessary to bring about gains in muscle size, strength, endurance, and power. Since the goal of resistance training is to progressively overload the musculoskeletal system, weight machines, dumbbells, and barbells are usually used as resistance with that own body weight can be used as resistance.<ref name=":0" /> | |||
== Effect of resistance training == | == Effect of resistance training == | ||
Strength training stimulates a variety of positive adaptations that enhance both physical and mental health. Studies have shown that regular progressive resistance training develops | |||
* the strength and size of muscles | |||
* increases bone mass from young male athletes to older women. | |||
* in addition, resistance exercise might be even more beneficial than aerobic exercise for fat loss.<ref name=":0" /> | |||
Resistance exercise has produced beneficial outcomes for numerous physiological factors, including | |||
* increased blood glucose utilization | |||
* reduced resting blood pressure | |||
* improved blood lipid profiles | |||
* enhanced vascular condition | |||
* increased gastrointestinal transit speed | |||
* increased bone mineral density | |||
* and improved body composition. | |||
It also has been shown to improve function in postcoronary patients and chronic obstructive pulmonary disease (COPD) patients, as well as to reduce discomfort in people with low back pain and arthritis. In addition, strength training has proved effective for decreasing depression and for reducing the risk of metabolic syndrome, cardiovascular disease, and premature all-cause mortality.<ref>Westcott W. [https://journals.lww.com/acsm-healthfitness/fulltext/2009/07000/acsm_strength_training_guidelines__role_in_body.7.aspx ACSM strength training guidelines: Role in body composition and health enhancement.] ACSM's Health & Fitness Journal. 2009 Jul 1;13(4):14-22.</ref> | |||
== Criterion measures == | == Criterion measures == | ||
There are various guidelines for prescribing progressive resistance exercise training which is person-centered i.e based upon age and health conditions. Before involving in any progressive resistance exercises, t is very important to do [[Physical Activity and Exercise Prescription|pre-participation health screening]] to ensure exercise training can be safely initiated. It is also important to do exercise testing used for diagnostic (i.e., identify abnormal physiologic responses), prognostic (i.e., identify adverse events), and therapeutic (i.e., gauge impact of a given intervention) purposes as well as for physical activity counseling and to design an exercise prescription. | |||
== Evidences == | == Evidences == | ||
resistance exercises and chronic diseases | |||
resistance and older population | |||
resistance and mental health | |||
resistance exercise in trained athelets | |||
== Resources == | == Resources == | ||
| Line 18: | Line 41: | ||
*[[Strength and Conditioning]] | *[[Strength and Conditioning]] | ||
*[[Strength training in prepubescents]] | *[[Strength training in prepubescents]] | ||
* | *[http://antoinedl.com/fichiers/public/ACSM-guidelines-2014.pdf (2014) ACSM's guideline for exercise testing and prescription]. | ||
== References == | == References == | ||
Revision as of 07:31, 26 May 2020
Original Editor - Manisha Shrestha
Top Contributors - Lucinda hampton, Manisha Shrestha, Cameron Wells, Kim Jackson, Tony Varela, Damon Harrell, Dante Gracia, Rucha Gadgil, Candace Goh and Wanda van Niekerk
Introduction[edit | edit source]
Physical activity is defined here as any bodily movement produced by the contraction of skeletal muscle that increases energy expenditure. Exercise is defined as the physical activity that is planned, structured, and repetitive. Resistance exercise is one of the modalities of exercise chosen for physical conditioning.[1]Resistance training is any activity that causes muscles to contract against an external force. It is also known as strengthening exercises. It comes under anaerobic exercise which means it produces energy via anaerobic metabolism.[2]
Resistance exercise can serve as a potent stimulus to the musculoskeletal system necessary to bring about gains in muscle size, strength, endurance, and power. Since the goal of resistance training is to progressively overload the musculoskeletal system, weight machines, dumbbells, and barbells are usually used as resistance with that own body weight can be used as resistance.[2]
Effect of resistance training[edit | edit source]
Strength training stimulates a variety of positive adaptations that enhance both physical and mental health. Studies have shown that regular progressive resistance training develops
- the strength and size of muscles
- increases bone mass from young male athletes to older women.
- in addition, resistance exercise might be even more beneficial than aerobic exercise for fat loss.[2]
Resistance exercise has produced beneficial outcomes for numerous physiological factors, including
- increased blood glucose utilization
- reduced resting blood pressure
- improved blood lipid profiles
- enhanced vascular condition
- increased gastrointestinal transit speed
- increased bone mineral density
- and improved body composition.
It also has been shown to improve function in postcoronary patients and chronic obstructive pulmonary disease (COPD) patients, as well as to reduce discomfort in people with low back pain and arthritis. In addition, strength training has proved effective for decreasing depression and for reducing the risk of metabolic syndrome, cardiovascular disease, and premature all-cause mortality.[3]
Criterion measures[edit | edit source]
There are various guidelines for prescribing progressive resistance exercise training which is person-centered i.e based upon age and health conditions. Before involving in any progressive resistance exercises, t is very important to do pre-participation health screening to ensure exercise training can be safely initiated. It is also important to do exercise testing used for diagnostic (i.e., identify abnormal physiologic responses), prognostic (i.e., identify adverse events), and therapeutic (i.e., gauge impact of a given intervention) purposes as well as for physical activity counseling and to design an exercise prescription.
Evidences[edit | edit source]
resistance exercises and chronic diseases
resistance and older population
resistance and mental health
resistance exercise in trained athelets
Resources[edit | edit source]
- Comparison between the DeLorme and Oxford Principles of Strength Training
- Strength Training versus Power Training
- Strength and Conditioning
- Strength training in prepubescents
- (2014) ACSM's guideline for exercise testing and prescription.
References[edit | edit source]
- ↑ Mcleod JC, Stokes T, Phillips SM. Resistance exercise training as a primary countermeasure to age-related chronic disease. Frontiers in physiology. 2019 Jun 6;10:645.
- ↑ 2.0 2.1 2.2 Sundell J. Resistance training is an effective tool against metabolic and frailty syndromes. Advances in preventive medicine. 2011;2011.
- ↑ Westcott W. ACSM strength training guidelines: Role in body composition and health enhancement. ACSM's Health & Fitness Journal. 2009 Jul 1;13(4):14-22.
