What is resistance training?

By Brian Attebery

There are many ways to lift weights. Some people only think of weightlifting involving free weights like dumbbells, barbells, and plates. Weightlifting should be better described as “resistance training”.

Your body weight is a fantastic form of that. Pull ups, pushups, dips, lunges, crunches, step ups and many other examples exist that involve no outside equipment other than your body.

There are machines that involve the simple movement of a pin and others that incorporate plates you load on them but their angles and trajectory are fixed in position providing a hybridtype of machine that combines elements of free weights and machines. Cable pulley systems allow consistent tension throughout the range of motion versus resistance bands provide variable resistance because the tension increases as the rubber band gets tighter.

These are all considerations to factor in when designing a program for your fitness needs and likes.

I don’t think there is a perfect way to train. I don’t believe that one type of resistance is the absolute best. I think it is very important to learn basics.

I do think that free weights are important to teach balance of the joint, but I don’t think they are the only way. You can get stronger and tone with any of the forms of resistance training.

Machines are referred to as “selectorized” equipment. You “select” the weight you want to use by simply inserting a pin in the appropriate weight you select. Benefits include better safety since you generally can’t drop the weight on yourself, and you don’t have to load and unload heavy weights off and on the machine. That helps to get your workouts done quicker.

You can also position the seats and handles to get your body in a fixed position if you have various injuries or joint pains that might need certain an-

See Training, Page 19 gles adjusted to reduce stress on the joints. A negative to selectorized machines is that you do not have to balance the weight and you miss out on the strengthening aspect of a that. In addition, a negative would be that you may not realize you are pushing or pulling more with the right or left side of your body because the machines move all together.

Cable machines are another great option to incorporate. Many Physical Therapy clinics utilize these stations since they allow various handle attachments and adjusted range or motion and angles that machines may not offer. Cables can be easier on the joints because they allow movement beyond the fixed plain of motion that machines limit us to but more safety than the free weights. You can also vary the attachments with cable machines and those changes can make for a better workout or at least a different kind of workout or feel for the muscle being worked. A slight change or wrist or elbow position could take stress off a joint by simply changing the auxiliary attachment on the exercise you are doing.

Resistance bands can be used by themselves or with weight machines and free weights. Resistance bands and tubes give the advantage of variable resistance throughout a range or motion.

As the band gets stretched, it becomes more difficult. It’s also easier when you start the movement off and this may help when rehabbing injuries. The bands also allow for motions like mimicking a ball being thrown that a dumbbell or machine might not offer. Resistance bands and tubes are also easy to pack in your luggage to maintain when you travel. Many of my Miss USA and Miss America competitors that I train depend on these to maintain their fitness on the road.

Developing muscle tone and strength requires that the body be challenged with increased resistance. This resistance type training can and should be done with various methods to maximize stimulus to the body and minimize stress on the joints. By changing up your workouts with the many tools available, you will not only get better results but you will also stay more motivated with your workouts and goals.

Don’t let misconceptions, physical limits or equipment availability keep you from incorporating resistance training into your weekly fitness program.

(Brian Attebery is a Degreed/Certified Trainer. He owns and operates Results Fitness and Nutrition Center, L.L.C. in Edmond. www.resultsfitnessusa.com)

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