Resistance exercises

Endurance exercise

To go to the gym there are not only goals of gain muscle mass, strength or lose fat. There are also people who want to increase their endurance and thereby improve their physical performance. For this type of objective there are the so-called resistance exercises. It is a range of exercises of different types with the aim of improving your physical resistance and supporting more stimuli for a longer time.

In this post we are going to tell you which are the best resistance exercises and how to do them.

What is resistance?

Types of resistance

Before beginning to describe resistance exercises, it is best to know what resistance itself is. It is a concept that is often confused when associated with athletes. Endurance is not about running for longer without getting tired or without stopping. HThere are two types of resistance: aerobic and anaerobic.

Aerobic endurance is one in which the breathing rhythms they conform to the need for oxygen at all times. Depending on the effort, a greater volume of oxygen will be needed in the lungs or less. As long as you are well oxygenated and your heart rate is stable, you can spend more time exerting physical effort, whatever it is. As we've mentioned before, we don't just mean running longer.

On the other hand, anaerobic resistance It is one in which the effort is so demanding that there is no way to send enough oxygen to cover the demand. Therefore, these intense efforts are performed without oxygen supply to muscle tissue. These exercises should not last more than 3 minutes or various muscle and neural damage could occur. The more resistance exercises we do, the longer we can prolong the intense efforts, thus delaying the onset of fatigue. Within anaerobic resistance we have two subtypes:

  • Alactic anaerobic. This type of resistance has as its protagonist exercises of a low duration. They usually last 15 seconds at most. Here the energy is obtained through other energetic substrates such as ATP and there are no waste substances.
  • Lactic anaerobic. These exercises are done for up to 2 minutes. The energy reserves are muscle glycogen and as a waste product it secretes lactic acid.

Examples of resistance exercises

There are numerous types of resistance exercises. Each of them is focused on improving a type of resistance or gaining performance in a certain part of our body or sport that we do. We are going to analyze one by one to go into more detail.

Body lift

Body lifting

These exercises are the best known and oldest because they have been practiced for a long time. These are exercises that use your own weight to include muscular endurance. They are easy exercises to carry out and do not require a lot of equipment or a lot of space.

For example, we find exercises such as push-ups, abdominals, push-ups or squats. These exercises have many variants that can improve the physical performance of anyone who does them for a certain period of time.

Cables, pulleys or free weight

strength exercises

These exercises are called machine exercises. Pulleys and cables are not only used to gain muscle mass. They also serve to build stamina. In this case we use the ballast as a resistance to overcome and is attached to a pulley. These exercises allow you to stimulate a large number of muscles so they are very effective.

With free weights we do not have that guided movement, but we also use bars and dumbbells to overcome weights. The advantage of these exercises is that they improve performance in the core since they offer a greater demand on the stability of the body. On the pulley we have the most guided movement and we forget to "keep our balance."

Plyometrics exercise

Plyometric exercises

The routines that these exercises have are very fast and explosive. They are perfect for gaining aerobic endurance and help delay the onset of general fatigue. We have exercises like box jumps, slam dunk and medicine ball throws.

Running and jogging

Running and trotting

Of course, resistance is also fixed in running exercises. They are the known resistance exercises par excellence. The race requires certain aerobic aspects that help to test the muscular endurance of the lower extremities.

There are infinite varieties of career. We have the shortest and most intense race, the long race, the marathon jog, etc. All of these exercises are quite popular and widely practiced.

Swimming and cycling

Swimming

Other of the best known resistance exercises. Not only does it have countless positive elements for health, both swimming and cycling are perfect resistance exercises. In swimming you work on the oxygen demand and learn to manage it. On the other hand, The resistance of water helps you improve muscle power and tests the resistance to fatigue of the whole body.

Cycling is more oriented to exercise the legs. However, it helps to work hard on cardiovascular and pulmonary capacity. It doesn't have to be a stationary gym bike, it can also be a mountain bike where you can do routes at different levels.

Soccer and tennis

football

These two well-known sports are properly endurance sports. In addition, both sports burn large amounts of calories. They are perfect for those who want to maintain good performance and good physical condition. They are exercises that require races of different types. You work both aerobic and anaerobic endurance. The advantage is that you can practice it with friends and thus they become something more bearable and fun. You can lose fat if you control the calories in your diet.

Crossfit

Crossfit

Of course, I had to mention the sport that is going viral. It is a physical conditioning system that prepares you for various exercise routines that mixes different intensities and movements to be able to work on various disciplines. You can work weightlifting, gymnastics or metabolic training. Although it is not the most indicated, it also serves to gain muscle mass and lose fat since it increases caloric expenditure.

I hope that with this information you can learn more about resistance exercises.


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  1.   German Portillo said

    Good morning Laura! I'm glad you do CrossFit and are in good health! You must take care!
    Thank you very much for your comment!