Strength exercise, or resistance training, works your muscles by using resistance, like a weight equipment or your own body weight. Resistance exercises increases lean muscle mass, which is particularly important for weight loss, because lean muscle burns more calories than other types of tissue. When people lose weight, they can also lose muscle, so it’s important to do resistance training to keep that muscle mass.
People tend to lose muscle mass naturally as they age, so resistance training is important in older adults. Having stronger muscles makes it easier to perform everyday activities. In addition, a 2009 review study found that resistance training reduces people’s blood sugar levels and improves sensitivity to the hormone insulin, which helps blood sugar get inside cells, thereby helps to fight against diabetes.
It is recommended to do resistance-training exercises at least twice a week. These exercises should work all of the major muscle groups in your body — your legs, hips, back, chest, abdomen, shoulders and arms.
To get the benefits from the exercise, you need to work the muscles to the point where it’s difficult for you to do another repetition.
HOW MUCH STRENGTH EXERCISE DO YOU NEED TO DO?
It’s important that you have the correct form and body position when you do resistance training. “If you do some of these exercises poorly, with bad technique, you can injure yourself,” said said Dr. Edward Laskowski, co-director of the Mayo Clinic Sports Medicine Center in Rochester, Minnesota. It is best to work with a professional trainer to ensure you use the correct technique.
If you’re just starting out, you should use a light weight that you can lift or push at least twelve times. Once it becomes easy to lift this weight, gradually add more weight.
HOW CAN FITNESS FACTORY BE PART OF YOUR HEALTH & FITNESS JOURNEY?
At Fitness Factory, you will benefit from dedicated one-to-one sessions with your personal trainer, designed to be unique and progressive to take you through all facets of your fitness development, allowing you to focus on just one thing – your results. Your only investment is your own training: NO monthly memberships fees or group programs that cater to the mass.
We conduct an initial physical assessment to create a programme specifically tailored for you, keeping in mind past injuries, current physical or health limitations, and your personal nutrition. Our scope of care includes your training inside and outside the gym, your diet and your lifestyle, complemented by the outstanding support services from some of the best personal trainers in Singapore.