Resistance Exercise/Strength/Power/Endurance

Resistance exercise (resistance training) includes any form of exercise in which muscle contractions are resisted by any form of outside force.  It is used to build muscle strength, power and endurance.

Resistance exercise also has beneficial effects (directly or indirectly) on other anatomical and physiological systems including:  the skeletal system, cardiovascular system, lymphatic system, etc.

In short, if your desire is to be stronger,  increase lean muscle mass, maintain bone density, "protect joints",etc. then you need to do resistance exercise.

"Weight-bearing" exercises are resistance exercises.

Useful classifications (not the most physiologically accurate) for resistance exercise are: "functional" and "sculpting".

Loosely defined:
Functional resistance exercises are resistance exercises where the goal is to train your neuromuscular system to move, control or produce muscular force in a smooth, efficient manner.  If your goal is to lift a certain amount of weight or perform some other task (ex.be able to jump a certain height, throw a discus a certain distance, be able to pick up a grandchild, etc.) you are  thinking in terms of function.

Sculpting resistance exercises are used when the goals are for a muscle(s) to look a certain way. Bodybuilders have a "sculpting" approach.  If your goal includes having six-pack Abs or if you desire a tighter posterior you are thinking in terms of sculpting.

These classifications are not mutually exclusive and there are cross-over effects.

If you are short on time (and who isn't?) you may decide to focus on functional resistance exercises  because they generally work more muscle groups than sculpting exercises.

Good News!  There are countless resistance exercises.

More Good News!   Many resistance exercises can be effectively performed in a small space without equipment and in short time intervals. 

Some examples of resistance exercises that can be done in a small space, with little or no equipment, by anatomical region include (but are not limited to):

• Lower Body:  squats, single-leg squats,  yoga's "tree" and "warrior" asanas, tai chi forms,etc.
• Upper body: push-up, chair-dips, plank(this is generally used for core strength but the shoulder girdle is strengthened as well), hand-stands, some capoeira moves.
• Core: plank, side plank, most pilates exercises, etc.

If you have a body and live in a gravitational field you can do resistance exercises.
Don't give in...RESIST!

***DISCLAIMER- This blog is for informational purposes only .   Always seek your doctor’s advice before beginning any exercise program.