Resistance or Strength Training - Is it for everyone?

Thu, 11 Jul 2019

We’ve heard so much buzz about resistance and strength training in the fitness-sphere, we decided to approach a strong advocate of it -  Jeremy Tan of Pulse Lab, to find out more on why he thinks everyone should do it, and how to start.


Fitlion (FL):
  


    So Jeremy, first things first, what is resistance training?
Jeremy  (JEM):         It’s Resistance training is another term for weight/strength training. Any exercise that allows muscles to contract or push against a resistive force, is considered under this category.

A few examples of strength training are weight-lifting, rowing and body weight exercises.   

FL: This may trigger you - Is strength training overhyped?

JEM:

It has been scientifically proven time and again that strength training is beneficial to one’s health, especially in recent times where most of us are leading less active lifestyles.

Strength training helps to maintain, and grow muscle strength in our bodies - this leads to better protection for joints and improved mobility and balance. This is great for ALL ages, even folks who call themselves elder. 

People often think that age is a factor to consider when lifting weights or doing resistance training, that shouldn't be the case. As long everything is done in moderation, and safety is scrutinised, strength training can be very beneficial for the elderly with proper guidance.

Increase in muscle mass also helps with weight management; the more muscle-to-fat ratio you have, the more calories your body burns when you are at rest.

I’d always aim to do hypertrophy training, where muscles are targeted strategically to be trained for growth so as to improve physical performance.

FL:

How does strength training result in hypertrophy?
JEM:

Strength training works by creating tears to the muscle cells. The cells then get repaired quickly which aids the regeneration process. The newly “grown muscles” are much stronger than before.

The muscle fibre breakdown is known as catabolism while the muscle tissue repair/regrowth process is known as anabolism. Anabolic means “to GROW” and this is what happens when you do resistance exercises. Our regrowth of muscle always occurs after a catabolism process.

Remember, our muscles are repaired while you are resting and not exercising, that’s why I think scheduled rest days are so important in any strength training program.

FL:
What are the usual forms of resistance or strength training you incorporate into your workouts?
JEM: Body weight exercises are a hassle free form of resistance training that requires nothing but yourself to just move! You can start off with a few simple body weight exercises to test waters and build strength.

Dumbbells or barbells is a main standard for me. Controlling a dumbbell or barbell requires skill and endurance. It engages a lot more muscle fiber, and builds coordination too.

For fitness machines, something I strongly stand by would be the Concept2 indoor rower and the skierg. The two machines provide a low impact workout and are easy for all ages and fitness levels. 

Indoor rowing on the Concept 2 machine

Indoor Skiing Exercise - Also known as Erging on the Skierg machine

Did Jeremy manage to convince you to embark on your own strength training journey?

Why not we sweeten the deal with a giveaway - A  Sanctband Active Loop Resistance Band (Heavy)

Sanctband Active Loop Band
One lucky winner will walk away with this versatile, easily portable band to ensure you never miss a day of your strength training!

HOW TO WIN:

1. Follow us on 
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2. Double tap on the Sanctband Giveaway Post

THAT EASY!

Contest ends 20th July 2019 2359hrs.

Explore how versatile the Active Loop is in the video below:
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