If you want to burn fat, build muscle and get stronger bones you have to do resistance training. There is no exact definition of resistance training. In easy words it can be defined as the movement of muscles against an external resistance, such as weight lifting exercises, push ups, dips etc.
These kinds of exercises tear the body's muscle tissues and when they heal and repair themselves, they also grow stronger and denser. It is recommended to do resistance training exercises three times a week. You can either do free weights or standing weights that is entirely up to you. Just remember to start with a good warm up and keep yourself hydrated.
It is nice if you add aerobics in your resistance training exercise as well. This will help you burn unwanted fat much faster and will increase your metabolism rate and stamina as well. It will also help to lower blood pressure, improve your mood, increase lung and heart capacity, and reverse or slow down the aging process. So, if you combine both aerobic training and resistance training it will benefit your overall health.
It is best to do interval aerobic exercise. This means you start by doing ten minutes warm up and then you can switch between fast, intense, and slow resistance level exercise. In this way you will gradually increase your stamina and will be able to exercise for longer periods of time and will be able to do more reps then before.
With resistance training you will also be able to build stronger bones as well and this is very important because it reduces the risk of osteoporosis. It is very important to have stronger bones because if you don't, you will have a big problem when you grow old. You muscle tissues and bones will get weaker as you age and your body will start to deteriorate. By doing different types of weight exercises your body will remain in the best form and your bones will remain stronger and denser. The more bone mass you have the better off you will be during the years of gradual bone loss.
For this reason it is best to do resistance training at least three times a week. Resistance training includes weight training but it is different from body building. Many people believe that both of these are the same thing but in reality they are totally different. In resistance training, the exercises are of short sessions and only that amount of weight is used which you are comfortable with and you do not spend to much time doing these exercises as well because of the risk of getting injuring your muscles.
Due to the benefits mentioned above, it is best to do some kind of resistance training. There are many fitness centers available which have the right equipment and staff which will no doubt help you to get in shape if you follow their resistance training program.
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