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"Resistance Training and What It Really Means"

By Matt Hill

Resistance Training and What It Really Means
When most people hear the words “resistance training” they bring to mind visions of heavy weights and bulging blood vessels, when they should think of weight loss and heart health. Too many health conscience people are leaving out this major part of their training program because they do not understand how it works and thus do not grasp the benefits. A well designed training program includes diet, cardiovascular training AND resistance training to obtain the desired results.

Resistance training consists of moving the body against a force, either gravity or a resistance band, to improve muscular tone, raise metabolism and strengthen the body. Training with resistance challenges the musculoskeletal system, nervous system and cardiovascular system. As these systems are challenged in the correct manor they will adapt to overcome the resistance. The adaptations include muscle and bone strength, better control over the muscles and improved circulation, all of which are going to raise the metabolism.

When a muscle is challenged through resistance three things happen: 1. the muscle tissue grows to meet the challenge, 2. the nervous system recruits more muscle fibers to improve strength and 3. the cardiovascular system replaces oxygen used by the muscles in the lifting process. These three things are going to cause the muscles to tone, become stronger, the body to burn more fat and the heart to work more efficiently. Thoughts of stronger and more toned muscles should be synonymous with a higher metabolism and weight loss.

Muscle tissue must burn a certain amount of calories to exist on our bodies and the amount and tone of muscle is directly proportionate to metabolism. As I said before, when muscle tissue is challenged it will grow stronger and more toned. If the resistance training program is continued so that the muscle tone and strength can be maintained, the body must raise the amount of calories that it burns through out the day. This is the body raising its metabolism and when combined with diet and cardiovascular exercise the body will begin to burn fat. The body will be burning more calories than it is taking in and the caloric deficit will cause a body fat percentage loss.

When implementing a program of this type a doctor and fitness professional should be consulted before beginning. A certified fitness professional, or personal trainer, is trained to prescribe a safe and effective resistance/cardiovascular training program. These same trainers can work with clients to insure proper form and safety while training. Personal trainers are a good idea for those that have trouble sticking to a designed program or have very little knowledge of safe and effective resistance training. If a program is to be the most effective, resistance training must be included along with diet and cardio. Only by challenging the musculoskeletal, nervous and cardiovascular systems can someone obtain optimum results. By challenging the body to adapt and overcome gravity or an artificial force muscles will grow, bones will strengthen and the heart will beat more efficiently.

About the Author:

Matt Hill is a certified personal trainer in Hoover, Alabama. He specializes in helping busy men and women develop muscle tone. He is a trainer and manager at Fitness Together-Hoover. He can be reached for a free consultation at