The importance of Resistance Training: By Osteopath Dr. Chris Devenish
More often than not walking and running are the more common forms of exercise we tend to perform, and have a strong focus on improving your cardiovascular fitness. Where in comparison, strength-based training is commonly prescribed with the purpose or improving muscular strength, mass, and endurance. Resistance training comes in the form of lifting weights, body-weighted exercises, and resistance bands. It is an exercise that forces the muscles to contract against an external resistance.
There are many benefits of strength training for all age groups, including children as well as the elderly.
Resistance Training In children:
- Body, arm and leg control
- Joint stability
- Strength endurance
- Bone structure and also decrease the risk of fractures in growing children
- Fitness levels
- Mood & self-esteem
- Muscular adaption to prevent future injuries
Strength-based training may help lay the foundations for strength, power, and also sporting performance in the future.
WHEN TO BEGIN?
Resistance training is not to be confused with bodybuilding. Children are encouraged to participate in supervised resistance training at least 3 times per week. Training can be safe, as long as the program is well designed, based on age, size, and existing strength levels and is supervised.
For children training using body weight has also been recommended for children. Once they have control over their body weight, they can progress to bands, and tubes, or medicine balls. After this, children can then progress to heavier training.
Resistance Training in Adults & Elderly
In adults and the elderly, the benefits are similar.
- An increase in muscle mass, strength, and endurance.
- Improving heart health & preventing chronic disease (e.g. diabetes, arthritis)
- Posture improvements.
- Decreasing stress levels.
- Stronger bones – an Increase in bone density and strength. Subsequent reduce risk of osteoporosis.
- Mobility and balance improvements.
Two sessions a week is the recommendation for maintaining general health and wellbeing. Programs should involve all major muscle groups.
Chris is a registered Osteopath and a level 1 accredited strength and conditioning coach. He is able to provide specific exercise prescriptions and develop programs to rehabilitate and prevent injuries.
If you have any questions or concerns please feel free to get in touch with Chris at [email protected]