Types of resistance training for beginners. In this video we are going to look at some different ways to do resistance or strength
training, and some of the advantages of each of those methods. First up are free weights. Free weights include mainly kettle bells,
barbells, and dumbbells. Barbells and dumbbells have a bar with weights attached at each end. Some of the advantages of free weights include that they allow for
a full range of motion. Free weight exercises work more muscles, as most free weight exercises almost always require assisting and stabilizing muscles
to be brought in to help the targeted muscle to perform the movement. Free weights are more efficient, such as going from a
squat to a bicep curl to a shoulder press. And free weights are very versatile, dumbbells in particular. You can get a set of dumbbells and workout just about anywhere.
Next up are resistance bands, which are typically made out of rubber, and come in different lengths and thicknesses. The different length
or thickness denotes a different degree of resistance, and they are usually color coded based on their amount of resistance. Some of the advantages
of bands are that they are also very versatile, in that all you need to use them is something to wrap them around, which in many cases can be your own body.
Bands are based on tension, which can be altered by moving closer to, or further away from the point of origin. Bands are great at providing
what is called progressive resistance, which means they provide an increase in resistance throughout the range of motion of the exercise.
Exercise machines provide another way to do resistance training. Most of these machines are based on a cable pulley system to provide the resistance.
And most gyms will have machines for all of the major muscle groups. Some of the advantages of cable machines are that the amount of weight,
or resistance can be easily changed by moving a pin to lock it in. Machines can also be beneficial to people who are trying to isolate a muscle or group
of muscles because most exercises performed on machines don’t require stabilizing muscles to be involved in the movement.
And most fitness beginners find machines to be less intimidating than free weights or bands, because most of the machines usually has a diagram of the movement to be
performed. Bodyweight exercises are another way to perform resistance training. In these types of exercises, your body is providing the resistance against gravity.
Some of the advantages of bodyweight exercises are obviously cost, cause you don’t need to buy anything, and you can do a workout just about anywhere.
Bodyweight exercises also allow you to take joints through their full range of motions, and require assisting and stabilizing muscles to be engaged to perform different movements.
Stability exercises are exercises where balance is required to do a certain movement. This can be done while the body is in motion, or from a stationary position
such as on one leg, or from an unstable platform like a bosu ball or a balance board. Stability exercises can be done using just body weight, or with free weights.
Some of the advantages of stability exercises are that they require the recruitment of many muscles in the body to perform movements;
they will help improve agility, coordination and overall athleticism. As mentioned earlier they can be done with bodyweight, or dumbbells,
so they can be done just about anywhere as well. Medicine balls allow for another way to perform resistance training.
They are usually made out of rubber and range in size and weight. Some of the advantages of medicine balls are that they can be used in many different ways.
For instance they can be thrown forcefully against a wall, which can help improve speed and power. They can be used in place of a free weight
to perform exercises, allowing for full joint range of motion, and they can also be used to help improve stability and coordination.
Suspension training is another great way to perform resistance training exercises. Suspension trainers are basically straps that are mounted to a bar,
or even a doorway in your house. They allow you to use your body weight against gravity in a variety of ways to perform
exercises to target different muscle groups. Some of the advantages of suspension trainers are that they are affordable,
usually costing between 70 and 200 dollars, and they can be used at home, in the gym, or even at a park. They also allow you to take joints through full range of motions,
and require assisting and stabilizing muscles to be engaged to perform different movements.
These are just a few of the tools you can use to perform resistance training, and all of these are great ways to improve strength and overall fitness.
It’s a great idea to mix up fitness routines using all of these tools to challenge your body in different ways.
And that be the some of the ways to do resistance training.