Resistance Training
There are two main elements of exercise for fat loss. Resistance training and Cardiovascular High Intensity Interval Training. This blog focusses on the resistance part. This building of muscle strength is vital for us as we age to slow down muscle loss and bone density loss. Especially for women as we hit the menopause, the lack of oestrogen can have devastating effects on our bones. So do the resistance training now AND in the future. We can’t stop aging but we can definitely slow it down. More on why this is important for our Old Lady Bodies here.
We will not start to look like body builders though! As you increase muscle size, it uses more energy, (calories), even as we sleep. Therefore if your nutrition is correct you will start to lose excess body fat (if you have it to lose). This results in the overall size of limbs potentially getting smaller and gives a toned look.
Muscle Contraction
There are two phases of muscle contraction: Concentric and Eccentric. The concentric phase is the initial movement of the weight or effort against resistance i.e. the push phase in a push up. The eccentric phase is the lowering towards the floor. We are stronger in this phase and it also has a bigger impact on muscle building so we should slow this movement down to make the most of the exercise.
With Resistance training comes the familiar sore muscles after exercise known as DOMS. (Delayed Onset Muscle Soreness). Resistance training places a stress on the muscles which gives them a bit of a shock. To survive we need to recover from this stress and adapt so that next time we are stronger and cope with the stress. This is where muscles become stronger and you get fitter but only if you give yourself the required recovery. This recovery is good nutrition, sleep and enough time between workouts. More on that and the fancy name for it, Supercompensation, in this blog.
Slow Down!
So when doing any resistance type training, whether with weights or using your own body weight, slow down your reps. This will also have the effect of increasing the time your muscles are under tension, thereby increasing energy use at the time of exercising and helping to build muscle which will increase energy use when not exercising. Win Win!