Resistance training is great for burning fat and calories, building muscle, and shaping your physique. 

You build your muscles with resistance training by working them against a weight or force, such as lifting weights. 

The muscles adapt to the workouts by getting bigger and stronger. 

You can actually reduce the risk of heart disease with a good resistance training routine, and you will be increasing your metabolism.  Other benefits include reduced body fat and increased stamina and balance.  

 

When you’re beginning resistance training, you will want to do low intensity resistance for a while. 

This will get your muscles and body accustomed to the workouts before you get into the harder stuff.  You can purchase a few dumbbells for starters. 

The ideal weight is something that you can lift between 8 and 12 times with some effort, but not enough to wear you out.  Women would normally start out with 5 or 8 pound weights, and men with 10 to 30. 

           

Resistance training is excellent for all body types, if the person wants to increase in size and/or muscle mass.  It’s most recommended for ruler body types. 

If the type and shape of your body is the apple, you can balance out your body shape with resistance and cardio training combined. 

Often, people with the apple body type are larger at the top than the bottom.  Using cardio that targets the upper body and resistance that targets the legs, butt and hips will help to balance out the body shape, and make it more uniform.

           

This goes the same for the pear shape, but in reverse.  You will want to target the upper body with resistance training, and the lower part such as the butt, hips and legs with cardio workouts.  This also balances out the look of the body shape.

           

Low intensity resistance training should be done for around an hour a day, 3 times a day.  The high intensity can be pumped up a bit, with 25 minutes a day, at 3 to 4 times a week. 

You should always let your muscles rest for at least 48 hours after a workout.  This allows your muscles time to repair and grow.  Without this down time, you could injure yourself, or be exercising in circles and getting nothing done.

Recommendations for Body Types:

• Ruler or Hourglass Shape – High intensity resistance training at 25 minutes a day, 3 to 4 times a week, and plenty of rest time.  see interval training basics
• Apple or Pear Body Shape – Targeted low or high intensity resistance training for up to an hour a day, 3 times a week.

 

 

 

 

Tags :body body shape cardio workout exercise