8 Resistance Exercises

Physical resistance: It is one of the basic physical qualities, it can be described as the willingness of the human body to carry out an activity, for a long period of time. In the resistance, the most important part that intervenes is the heart, which pumps the necessary blood so that it reaches all corners of our body, being the blood, the energy that makes the body move and start working, and the muscles that make it up. The lungs also play an important role, as they are essential for physical resistance to be produced.

There are two types of resistance:

Aerobic resistance: This occurs when we make a long-term effort, whose intensity is mild or moderate. In it, the oxygen that is needed is equal to that which is consumed, therefore there is a balance. This resistance is closely and directly linked to the ability of the respiratory and circulatory systems to provide oxygen and nutrients to the muscles at the right time, in addition to transporting disposable products that appear during the effort made during exercise. Sport, towards elimination points.

When the pulsations that are maintained during the exercise, are below 140, they are called aerobic resistance exercises.

Anaerobic resistance: It occurs when we make an effort of greater intensity, but that has a shorter duration. When we work this type of resistance, and the intensity is too intense, the amount of oxygen that our body needs to consume is higher than what it receives, which is why what is known as “oxygen debt” appears. This debt is settled at the end of the year. If the person exceeds the anaerobic threshold, the metabolism resorts to using the hydrates it contains as a source of energy, since it does not obtain the oxygen it needs.

When the exercises we perform exceed 140 beats, they are considered anaerobic resistance.

What do we do first, aerobic or anaerobic resistance?

Any exercise, which involves training where strength or hypertrophy is used, will involve repetition of the exercise, with enough weight or load. Starting from the basis that to carry out this type of exercise, it is necessary to have full glycogen reserves, since from there they obtain the necessary energy to be able to carry them out, it is advisable to carry out anaerobic bodybuilding exercises first.

Subsequently, cardiovascular training will be carried out, belonging to aerobic resistance. When this type of exercise is performed, there is a progressive consumption of the glycogen reserves that the body has. When the body runs out of glycogen, it uses the fats that our body has available. During the performance of cardiovascular exercises, the regeneration function is fulfilled, since the increase in blood that reaches the muscle helps it to recover, after the effort made, exerting a cleansing effect by dragging and eliminating waste substances and providing the nutrients they need.

When we consider practicing sports, specifically resistance exercises, we usually end up discouraged and stagnant. Therefore, it is recommended that we incorporate training mechanisms of different types, until our body gets used to it. We must do it about 4 times a week, not going beyond the two sessions together, because rest and recovery is necessary and important.

Anaerobic galactic resistance and lactic resistance

Galactic resistance: The body makes an effort for a shorter period of time, so it is not able to create the necessary lactic acid. There are 2 types:

  • Exercises of less than 5 seconds: The intensity is 100%; the energy source used is ATP (adenosine triphosphate) to perform the exercise, such as the jumps prior to the long jump or the sprint. The number of pulsations reaches 180.
  • Exercises between 5 and 20 seconds: Here the intensity is not 100%, and there are two sources of energy, ATP and PC (phosphocreatine), since they are energy pathways with a very fast recovery, but with a very short duration.

Lactic resistance: Where the intensity of the effort is greater, so the oxygen deficit is also greater, and therefore the production of lactic acid. There are two types:

  • Exercises between 30 and 55 seconds: Here the intensity used exceeds 80%; the person’s heart palpitations can reach their maximum power, producing a large amount of lactate. This occurs in exercises such as races of more than 100 meters.
  • Exercise between 40 and 110 seconds: Here the intensity is approximately 90%, the energy source used is glycogen and heart palpitations can reach their highest level. However, the lactate that is produced is between (10-16 mm).

4 aerobic resistance exercises

Jumping rope: It involves a fairly high physical effort, in addition to correct breathing, good coordination and having strong muscles and joints, so that they can withstand the impact of its performance. It is important that it is done progressively, and as the days go by you will last longer jumping and it will involve less effort, with this you will be working on your aerobic resistance.

Running up stairs: You need to have strong and healthy knees, as well as resistant joints. It must also be progressive, you must measure the time with a stopwatch, so that you do it faster and in less time, this activity forces you to breathe correctly. Over time you can incorporate elements, such as weights, while running.

Training circuits: To perform them, some experience is needed; they are cardiovascular activities, which help strengthen muscles and joints. At the beginning of the circuit, it is recommended that you take short breaks, but as you progress, you can do it often, without pauses. In this type of circuit, different types of muscles are worked. An example can be:

5 minutes running with a high intensity, a set of 10 squats, a set of 10 sit-ups, a set of 10 push-ups. The circuit is repeated 4 times, it is preferable that it is done often. The exercises that are included can be varied, including those that most motivate the person.

Swimming: It is a very complete exercise, but also hard, it is very good to activate the circulation of the legs, and strengthen them, as well as the arms and the back. It is an activity that works and improves cardiovascular resistance. It should be done progressively, starting with about 10 minutes, for a week, reaching 30, without noticing fatigue.

4 anaerobic resistance exercises

Apnea or free diving: It is an extreme sport, which requires a large lung capacity to hold your breath, because while doing it, there is an absence of respiratory movements. While you are underwater, your body and muscles are deprived of oxygen, carrying out a necessary adaptation to make the most of what you have. Apnea has great benefits for the circulatory system.

Squats: It is performed with the legs at a 90 degree angle, keeping the back straight, and the arms in three different ways, or extended, behind the neck, or attached to the thighs, dropping the weight of the torso, on these, which are responsible for making the effort to get up and down. During the performance of the exercise, oxygen is not being received by breathing.

Weightlifting. During weightlifting, the muscles operate at maximum capacity, accomplishing their designated task for a short time, since they are not calling on their breath to renew their energy. This enhances muscle strength and endurance, generating hypertrophy.

Abs. In this exercise, the objective of performing push-ups is to increase muscle power, and therefore resistance, in the face of possible situations of fatigue. The repetitions will go from shorter to longer duration, and their intensity will increase.

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