New ACSM Guidelines for Resistance Training

You can use resistance tubing

Resistance training is a form of strength training in which each effort is performed against a specific opposing force generated by resistance (ex. resistance to being pushed, squeezed, stretched or bent).  Exercises are isotonic if a body part is moving against force or isometric if a body part is holding still against the force.  Resistance exercise is used to develop the strength and size of skeletal muscles.  Properly performed resistance training can provide significant functional benefits and improvement in overall health and well-being.


The goal of resistance training, according to the American Sports Medicine Institute (ASMI), is to "gradually and progressively overload the musculoskeletal system so it gets stronger. "  Research shows that regular resistance training will strengthen and tone muscles and increase bone mass.  Resistance training should not be confused  with weight lifting, power lifting or body building, which are competitive sports involving different types of strength training with non-elastic forces such as gravity (weight training or plyometrics) rather an immovable resistance.  Full range of motion is important in resistance training because muscle overload occurs only at the specific joint angles where the muscle is worked.

ACSM Guidelines for Resistance Training

You know exercise is good for you. Ideally, you're looking for ways to incorporate physical activity into your daily routine. If your aerobic workouts aren't balanced by a proper dose of strength training, though, you're missing out on a key component of overall health and fitness. Strength training is important for everyone. With a regular strength training program, you can reduce your body fat, increase your lean muscle mass and burn calories more efficiently

Muscle mass naturally diminishes with age. "If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. "But strength training can help you preserve and enhance your muscle mass — at any age."

You can use weights

Benefits of Resistance training are:

• Better Body Composition
• Stronger
• Develop stronger bones
• Reduce risk of injury
• Boost Stamina
• Control Weight

Strength training can do wonders for your physical and emotional well-being. Make it part of your quest for better health.