Resistance training

Over the last year the Covid climate in New Zealand has had a big impact on the way we exercise. Many people have used the opportunity to improve their cardiovascular fitness with walking, biking and online cardio classes. However, it can be difficult to get into a good resistance training routine with inconsistent access to the gym.

An imbalance in focus between cardio and strength usually isn’t an issue for a month or two but a year down the track many people are starting to feel the effects of reduced lean muscle mass – reduced structural stability, functionality and a slower metabolic rate.

There are a variety of types of resistance available to build lean muscle mass. Pin-loaded machines are a popular form of resistance training for the recreational exerciser. Machines put your posture and positioning in the right place which can make them a safe and easy choice for people new to exercise and/or exercising unsupervised. They can also be a great tool for rehabilitation because they’re pre-set using only the muscle and angle the machine allows. If you want to return to resistance training after a break this could be a great starting point. The drawback of machines is that they don’t allow a full range of motion or encourage the body to stabilise for itself.

Free weights such as dumbbells require the body to move in a more natural fashion and activate stabilisers as well as main muscle groups. The same goes for body weight exercises such as squats, lunges and press-ups.  Stabiliser activation can also be achieved via the use of tools and toys such as TRX, kettle bells, swiss balls and bosu balls. These aim to create complex functional movements that mimic everyday life. Functional exercises tend to be multi-joint, multi-muscle, multi-plane activities using upper and lower body simultaneously. These movements emphasise core control and build strength in stabiliser muscles as well as target muscles. The challenge is that these exercises create a greater risk of injury when they’re performed at pace without supervision. Ironically, many people start resistance training looking for greater functionality and abandon it after an injury with less functionality than they started with.

The best type of resistance training exercise for you will depend on your physical condition and your goals. Some people enjoy complex high intensity exercises, some like lots of toys, some like a lot of traditional free weights and some are most comfortable on machines. Most people like a mix over time. Any type of strength training can burn calories and build lean muscle mass as long as the program is regularly changed around.

Maintenance of lean muscle mass is a significant predictor of health and functionality so it’s important to find a method of resistance training that works for you. If you’re currently in good health with access to the gym then you’re very fortunate compared to many around the world. Take advantage of every opportunity available to maximise your health and vitality in preparation for the winter.


By: , Claire Bellingham of Les Mills Takapuna.
claire.bellingham@icloud.com

Issue 116 February 2021