Resistance Training at Gold’s Gym in Culpeper
Resistance training is often ignored by individuals who are interested in losing weight and “toning up” particular areas of their body that fuel their unhealthy sense of self. Resistance training is essentially performing ordinary movements against some form of weight or resistance. What if I told you that not resistance training could actually hinder your results? What if resistance training had just as many health benefits as cardiovascular exercise… and then some!? The truth is that regular resistance training combined with sound nutrition and cardiovascular exercise produces optimal health and physique sculpting benefits!
Let’s start with calories. After all, calories in versus calories out yields weight gain, loss, or maintenance. Adding a form of resistance to a movement increases the energy expenditure of performing the movement (ACSM, 2015). In other words, adding resistance to an exercise (increasing the incline, using weights, or increasing the level of resistance) yields significantly higher energy expenditure than doing an exercise without any form of resistance. ACSM found that increasing the treadmill grade while walking, increasing the level while on a bike, or adding a step riser during step increases the number of calories burned during exercise (ACSM, 2015). In addition to increasing the number of calories burned during exercise, resistance training boosts the metabolic rate so you burn more calories throughout the day! One additional pound of muscle burns an additional 50 calories while at rest. It’s not all about the calories, though. Resistance training can help you get healthier, too!
Different modes of resistance training yield different gains in strength or endurance. No matter what forms you choose, resistance training improves and promotes physical performance, walking speed, movement control, functional independence, cognition, self-esteem, and motivation to be active on a regular basis (Therapy and Rehabilitation, 2015). Resistance training also improves cardiovascular health by reducing resting blood pressure, improving lipoprotein-lipid profiles and/or dyslipidemia, decreasing triglycerides and body fat, increasing HDL cholesterol, and increasing the efficiency of the heart during exercise (Therapy and Rehabilitation, 2015).
No matter what your health and fitness goals are, incorporating the correct form of resistance training will substantially increase and accelerate your results! If you do not know where to start, see a personal trainer. Personal trainers are fitness experts that can help you achieve the results you truly desire. Get in touch with your personal trainers in Culpeper at (540) 727-2000 for a complimentary assessment and information about signing up for a customized program!
Dalton L. Campbell
ACSM Certified Personal Trainer
B.S. Biology, Nutrition and Wellness
ANBF Natural Bodybuilder
Body Transformation Coach
Kravitz, L., & Vella, C. A. (2015). Energy expenditure in different modes of exercise. American College of Sports Medicine.
Shaw, B. S., Shaw, I., & Brown, G. A. (2015, August). Resistance exercise is medicine: Strength training in health promotion and rehabilitation. Therapy & Rehabilitation, 22(8), 385-389.