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Resistance Training
Introduction:
Resistance type training builds muscle, maintains strength, increases strength, and increases the body’s resting metabolic rate. Resistance exercise is used to focus on muscle toning and building. This type of exercise has the greatest overall ability to improve the shape of the body, as well as establish overall body symmetry and form. The following information includes initiation of resistance exercise in apparently healthy adults, in those with health conditions, and evidence based research on resistance training and muscular hypertrophy. Also see the section on aerobic exercise.
Starting resistance exercise in apparently healthy adults and older adults:
According to the American College of Sports Medicine (ACSM) and the American Heart Association (AHA), in addition to aerobic activity performed for a minimum of 30 minutes 5 days per week, adults and older adults should also perform muscle-training exercises 2-3 days each week using a variety of exercises (8-10 exercises involving the major muscle groups). For each exercise, 10-15 repetitions are recommended to improve strength. Daily balance and flexibility training exercises are also recommended as part of the overall program. (6)
