Resistance training (also known as weight or strength training) is the use of resistance in muscle contraction to build strength, anaerobic endurance, and muscle size. Resistance training is based on the principle that when the muscles of the body are challenged under duress to overcome resistance.  Repeated and consistent resistance training will primarily strengthen your muscles and aids muscle growth.

A full fitness program includes strength training to improve joint function, bone density, muscles, tendons and ligaments, as well as aerobic exercise which improves heart & lung fitness, flexibility and balance.

For optimal results it is recommended to frequently engage in muscle-building activities at least two to three days a week consistently will allow you to see results. Further recommendations show that progressive Change within your resistance training program every 6-8 weeks is mandatory to maintain improvements and ensure your body is constantly challenged in order to avoid a training plateau. The variables that can affect the results are set repetition, exercises performed with resistance or weights, Tempo & frequency changes and Pauses between sets or progressive overload.

Here are 10 EXTRA TIPS & basic PRINCIPLES of resistance training to optimize the use of your bands.

  1. Program – your overall fitness program should be composed of various exercise types such as aerobic training, flexibility training, strength training and balance exercises.
  2. Weight – different weights or other types of resistance, for example a 3 kg hand weight or fixed weight, body weight or rubber band will be used for different exercises during your strength training session.
  3. Exercise – a particular movement, for example a calf-raise, is designed to strengthen a particular muscle or group of muscles.
  4. Repetitions or reps – refers to the number of times you continuously repeat each exercise in a set.
  5. Set – is a group of repetitions performed without resting, for example, two sets of squats by 15 reps would mean you do 15 squats then rest for 30 seconds before doing another 15 squats.
  6. Rest – you need to rest between sets. Rest periods vary depending on the intensity of exercise being undertaken.
  7. Variety – switching around your workout routine, such as regularly introducing new exercises, challenges your muscles and forces them to adapt and strengthen.
  8. Progressive overload principle – in order to continue to benefit, strength training activities need to be done until it’s difficult for you to do. The goal is to use the right weight or resistance level that challenges you and your muscles while maintaining good technique. Regular adjustment of training variables such as Tempo, frequency, duration, exercises for each muscle group, number of exercises for each muscle group (reps), sets, helps with progress and improvement.
  9. Recovery – muscle needs time to repair and adapt after a workout. A good rule of thumb is to rest the muscle group for up to 48 hours before working the same muscle group again.
  10. Consistency – Resistance training is a lifestyle and not just for a summer selfie, building a lifestyle routine, which allows you to be disciplined and consistent is how you will maintain, gain and see results. Remember to have fun, make resistance training fun and doable for you. It is a personal journey, so make the best of it!
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