Resistance Training

The listed types of resistance training are commonly known and I listed them in the rank that most might think of them. A kettlebell in not as commonly known, and yoga is not typically thought of as resistance training, but, it can be. Using your own body weight as the resistance is as simple as leg squats, lunges, push-ups, pull-ups.

Resistance training is not as intuitive or as obvious as the aerobic exercise of walking. If possible, membership in a fitness facility would be beneficial because you would have access to a personal trainer to at least get you started. Anothe potential alternative would be a referral to Physical Therapy by your primary care provider for counseling and training on appropriate forms of resistance training for you.

If the above is not an option, the question becomes, what can I do and how can I keep from hurting myself?

Rotator cuff injury, tennis elbow, strained back, and bloody nose or black-eye from the lost end of a resistance band are all ways to injur your self with resistance training. I know personally, on all accounts. From the list displayed, the best ones in which you might avoid self-injury are the last three.

Using your own body weight, calesthenics, such as push-ups, pull-ups, leg squats, lunges, etc. are better than nothing, and are of more use for the obese and morbidly obese as the excess weight provides added resistance, but as weight is lost and fitness improves, this minimalist form will not be efficient, and more will be needed. Please see link in left column for a list of exercises to select from.

A kettlebell workout is like using your own body-weight, but taking it up a notch, a big notch. I think that a kettlebell is a very efficient and effective way of resistance training, and less prone to injury, as long as you have a reasonable grip strength and don’t send a kettlebell flying across the room on your upswing (never done that before).

Yoga can be another form of using your body weight for resistance training, but it does require some instruction for those types of movements and positions. You would need an instructor, or at least some video instruction for this.

Please review the below links for additional guidance.

Click on the Images below for additional explaination and workouts.