The majority of people choose to follow bodybuilding routines. This is when we choose to focus more on muscle size rather than strength. However, most of us are unaware of the fact that there is a far better training routine known as Heavy Resistance Training.
Heavy Resistance Training refers to the use of heavyweights in order to focus more on increasing muscle strength rather than size. It is also known as strength training or power resistance training. Basically, it is weight lifting with the heaviest possible weights. In this type of training, sets of fewer repetitions (typically 5 or 6 reps) with longer breaks (2 or 3 minutes) are carried out. This type of workout results in increasing the thickness of individual muscle fibers. Hence, these thicker muscle fibers generate higher levels of force and strength. Heavy lifting focuses on the fast-twitch fibers of the muscles, which are responsible for providing short bursts of speed and energy.
A proper fitness routine requires a lot of commitment. It might seem like a daunting task at first but soon you will start loving every minute of your workout due to the many advantages. Heavy Resistance Training has the following benefits:
High Resistance Training helps in protecting your body from many diseases like high blood pressure, cardiovascular diseases, diabetes, cancer, and osteoporosis. It helps in increasing your bone mass, reduces estrogen levels, increases High-Density Lipoprotein (good cholesterol) and decreases Low-Density Lipoprotein (bad cholesterol). Overall, this type of workout routine makes your body more resilient.
The simple fact that high resistance training increases your muscle strength triggers higher self-confidence. Knowing that you can carry out everyday tasks more easily without getting tired makes a person feel good about their body. It also reduces laziness and dullness.
The best part about high resistance training is that it gives you a lean body. It improves muscle definition and helps your body to remain in shape. Having a better physique also boosts your self-esteem.
Cut down Fat:
Using heavier weight cuts down excess body fat. It lowers the overall fat percentage of your body. According to Mayo Clinic, as compared to lower weight training, heavy resistance training burns many more calories per routine and increases your metabolism. Hence making it easier to remain in shape.
Improve Endurance and Strength:
Due to the fewer repetitions, this type of routine helps in strengthening connecting tissues. It reduces wear and tear and builds the fiber in your muscles which results in better strength and endurance. Inter-muscular coordination is also enhanced. The chances of you getting injured also decreases due to stronger muscle tissues.
Increased Joint Stability and Bone Density:
Heavy weight lifting increases the strength of the tendons and ligaments in our body. This improves the stability of our joints. Furthermore, the pull on the bones due to the stretching of the muscles improves bone density.
Better State of Mind:
Working out helps you rest better by helping you sleep deeper and quicker. Therefore, it also reduces stress, anxiety, and depression by generally making your mood better and helping you feel more accomplished. High resistance training also increases the production of hormones like IGF-1 also enhances the cognitive function of the brain.
Therefore, all in all, people are starting to become more aware of the many benefits of high resistance training and have become implementing it. However, it is important to remember that this is a slow process and should not be rushed. Everything worthwhile requires patience and commitment!