Resistance Training

Resitance Training: hints and tips

Resistance training is a particularly effective method of getting fit, and therefore is something that many people like to engage in. As with anything, there are do's and don't and good practices with resistance training and getting the best exercise program sorted for yourself.

The first thing to note is that you should always start with a good warm-up. Ideally try to go for about ten minutes on a treadmill as the ideal start to the resistance training routine.

Start off at about 4mph and work up gradually; breathe deeply to get as much oxygen as possible circulating around the body this will help later on with the resistance training.

Also be sure to stretch. And stretching between sets is also a good idea between sets, and also at the end of the session when your muscles are the most warmed up and therefore the most elastic, as it were.

With regard to the weight you use, increasing it quickly is not the be all and end all and not recommended in fact. Whilst some people get macho over weights don't worry about it - use the recommended weight set for each exercise by your gym or personal trainer and never consider raising it during a four week period unless it is incredibly easy for you in which case it has been miscalculated.

To see if you have got the weight about right, you should feel it a struggle to lift the weight by the last lift of the set you are given - if not then it does need increasing slightly, and if you cannot complete the set regularly then it is a little high and should come down a bit.

How long should you rest during your resistance training exercise program? Well there is no absolute right or wrong, as long as you do rest - some think it a good idea to go directly from one exercise to the next, but this is not actually a good idea.

The ideal amount of time would be a rest of about 30 - 60 seconds between sets and exercises. The exception would be abdominal workouts where you should not rest for more than 20 seconds.

Also don't aim for an epic workout, keep it relatively intense and short, so if it is longer than an hour all told - then it is too long.

With regard to cardio training, a program length of around 45 minutes should work best. If you can do it outdoors and get fresh air then so much the better - a jog is free and varied scenery; if it is a safe route then it is ideal. Use a treadmill or exercise bike for best effect in the gym.

Always start off slowly on a new exercise program and consult your doctor first. Remember that if you are a novice do not be too ambitious and push yourself too far too quickly. Resistance training should be fun and not just hard slog, and you should enjoy the warm glow of feeling healthier and fitter that comes at the end of an exercise workout.

Resistance Training

Author: Carl

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Last Updated: Oct 3rd 2006

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