Understanding Resistance Training: Types, Benefits, and Methods
Resistance
A marathon runner, a cross-country skier, a 1500-meter runner, a canoeist, and a basketball player all demonstrate resistance. However, the type of effort required for each varies.
We define resistance, in general, as the ability to sustain an effort of varying intensity for an extended period.
Let’s classify and distinguish types of resistance based on the activity performed, considering two aspects: Muscular Involvement and Muscular Energy Production.
According to Muscular Involvement
We can classify resistance based on the muscles involved in the effort. A cross-country skier uses virtually every muscle in their body, while a kayaker primarily uses the muscles of the upper body.
According to the Production of Energy
Endurance
We speak of endurance when oxygen is needed to produce the energy we require. We call this an equilibrium in oxygen consumption, meaning there is enough oxygen supplied through breathing.
The duration of these activities ranges from 4 minutes to 1 hour (in some cases, like the marathon, 2 or 3 hours). The harder the exercise, the more fatty acids (fats) are consumed. One of the best ways to lose weight through exercise is to run at a mild pace for 15 to 30 minutes, 2 or 3 times a week. This way, you burn superfluous fat.
The sports that are predominantly endurance-based are distance running, cross-country skiing, swimming, or cycling. In a marathon or cross-country skiing event, an athlete can lose 3 to 4 kilos of weight.
Anaerobic
Anaerobic resistance occurs when the oxygen provided by breathing is inadequate. This lack of oxygen, which the body must recover after exercise, is called oxygen debt. When it is large, we must stop exercising.
Lack of oxygen causes the body to generate lactic acid, which leads to fatigue. In this case, the effort is too great (exceeding 170 beats per minute) and cannot be maintained for more than 3-4 minutes. The 400 and 800-meter races are characteristic of anaerobic endurance tests.
Oxygen
Oxygen consumption refers to the amount of oxygen the body needs at a given time to produce the energy required for an effort.
If an exercise is smooth and the amount of oxygen reaching the muscles through the blood is sufficient, we talk about balance and oxygen consumption.
If the exercise is strenuous and there is not enough oxygen reaching the muscles, we talk about oxygen debt. The oxygen debt is recovered after the body has exercised.
Oxygen debt is the amount of oxygen the body must recover after exercise to restore the balance lost during the activity.
How Can We Improve Resistance?
In general, resistance is improved through games and activities that are long-lasting and not very high intensity.
General Characteristics of Resistance Training for Your Age
- Efforts should be of medium intensity and sustainable with relative comfort.
- Heart rate should not exceed 170 beats per minute. In some cases, it may be higher, but if you have concerns, ask your teacher.
- The respiratory rate should not be too high.
- The duration of exercise must be prolonged (10 to 30 minutes).
- There should be a feeling of tiredness at the end, but without feeling extreme fatigue.
We can classify the training systems for the development of resistance as follows:
- Continuous systems: So-called because there are virtually no breaks. They involve long work periods and low to medium intensity.
- Split systems: In these systems, periods of activity have a relatively short duration and are separated by pauses to recover. The work intensity is higher (at least during the last period before resting between work and activity).
- Mixed systems: They combine features of both previous types. Among them, we see the circuit training system.
Continuous Systems
Continuous Running
End
- Improve the body’s overall ability to harness oxygen.
- Improve overall aerobic endurance.
Overview
It consists of performing increasingly longer periods of running at a steady pace.
Key Features
- The work duration is relatively long. For your age, it should take 10 to 30 minutes. You can distribute the work into various periods with rest between them.
- The intensity is moderate. It is controlled by heart rate and must not exceed 170 beats per minute. (In some cases, it can be higher. Ask your teacher if this applies to you).
- The pace should be steady and easy to maintain. We can speak of two types:
- Trickle Run: The rhythm is smooth and very easy to maintain, used in the first training sessions.
- Rapid Continuous Run: The rhythm, although maintainable, is higher. It increases respiration and beats per minute (180-190).
- The breathing rate should be comfortable, consistent, and tailored to your stride.
The progression can be done in three ways:
- By increasing times: Each session is increased from 2 to 5 minutes.
- By increasing distances: Depending on the practitioner’s level, each session is increased from 200 to 1000 meters.
- For increased speed: Run the same time or distance but increase the speed (more distance in the same time, same distance in less time). It should be reduced between 5 and 15 seconds per kilometer.
The number of sessions can be 3 to 5 per week, as recovery is very fast.
What Activities and Sports Can It Be Applied To?
It is used in all sports because it is very beneficial to lay the groundwork for good physical condition. It is mainly used:
- In young individuals, as this system helps develop the heart and all the body’s capabilities. It is generally smooth and not harmful to normal development at this age.
- At the beginning of the season, in what is known as pre-season. Systems with higher levels of demand will be used later.
Many people practice continuous running just to stay in shape. This is known as jogging.
Split Systems
Interval Training
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- Thickening of the heart walls (hence an increase in the contractile force of the heart muscle), improves oxygen uptake.
- Improving the resilience of the organism, anaerobic and aerobic capacity, and overall cardiovascular, respiratory, and metabolic parameters.
Overview
It is a fractional activity in which the effects occur during recovery and during exercise. There are periods of work and active rest periods, meaning walking or jogging but never standing or sitting.
Key Features
- The duration will depend on the distance traveled and the number of repetitions of 100m to 400m, between 10 to 50 times, with breaks of 30 seconds to 2 minutes.
- Intensity is moderate to high effort, between 70% and 90% of the person’s capabilities, normally operating at 180 pulses/min.
- The pace should follow the established rhythm of beats, beginning a repetition at 120 and 140 beats per minute and not exceeding 190 pulses/min at the end.
- The breathing rate must be constant and adapted to the stride during periods of effort.
The progression can be done in three ways by varying different parameters:
-by increasing or decreasing the distance: 100 to 400m.
– to increase or decrease the repetitions: 10 to 50 repetitions.
-by increasing or decreasing the rest time: 30 seconds to 2 minutes
The number of sessions can be done 1 to 2 sessions per week and that recovery is
slower.
What activities and sports can be applied?
It is used in all sports that need to improve aerobic endurance (soccer,
basketball, hockey, handball, skiing, orienteering, athletics, etc.).. In all these
sports and others, the only requirement is to move with continuity and intensity media.1 IES Antonio Machado º BACHELOR – Alcalá de Henares
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Mixed Systems
Circuit training
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Circuit training is useful to develop all the physical abilities. In this case,
apply to the development of aerobic endurance.
Overview
It consists in carrying out a series of exercises in succession, leaving a pause between
execution of one another.
Key Features
In a circuit is usually performed 6 to 12 different exercises. The place where it is performed each
exercise is called a station.
The duration of each exercise in a circuit for the development of resistance between 30 and 60
seconds and a training session should be 20-40 minutes.
The intensity depends on the hardness of the exercises, the number of repetitions you want
doing and working time. It should go from 170-180 beats per minute to terminate a
circuit.
The pauses to recover and change of exercise usually last 20 or 30 seconds between circuits
are 2-3 minutes. To start a new circuit, your pulse should