Resistance Training Basics

Caution: Consult your physician before beginning any exercise program.

• Assist Strap may be attached through a door hinge or around immovable post
• Stand with tube under the arch of the foot.

Benefits of Resistance Training:

Resistance training also known as weight training or strength training is a beneficial form of exercise for all individuals, no matter your age gender or fitness background. Benefits include:

• Increased strength of bones and connective tissues (ligaments and tendons) which can decrease the risk of injuries.
• Enhanced quality of life- As muscular strength and endurance increase, daily activities such as grocery shopping, walking the dog, and working around the house become less arduous. Enjoy the daily activities that are essential for maintaining your living and also take pleasure in more recreational activities.
• Increased muscle mass- Muscle tissue is more metabolically active than adipose tissue. Increasing muscle mass will boost your basal metabolic rate and help maintain a healthy body composition.

Fundamental Principles of Resistance Training:

• Overload: For adaptation to occur, an appropriate stimulus needs to be applied.  The amount of stimulus should be above what one is accustomed to in everyday life.  Refers to the INTENSITY or amount of resistance.
• Balance: Working the entire musculoskeletal system, front to back, top to bottom.  Working in an imbalanced manner can lead to postural and strength imbalances, and injury.
• Recovery: Rest 48 hours between bouts of weight training that work the same muscle group. For example: If you work your legs at an appropriate intensity on Monday you should not exercise the legs again until Wednesday at the earliest.

About Your Resistance Tube

1. Safety and Maintenance
   • Tubes wear out overtime. DO NOT USE TUBE IF DAMAGED OR WORN.
   • Tubes can burst! Avoid excessive tension and visually inspect for tears and discoloration
   • Store tube in a cool dry place away from direct sunlight.
   • Anchor tube securely before performing any exercise.


2. Safe Resistance Tube Attachment Options
   1. Assist Strap may be attached through a door hinge or around immovable post
   2. Stand with tube under the arch of the foot.
   
   Warning: Do not attach tube to an abrasive area. Friction can cause wear and tear.

General Weight Training Recommendations from ACSM “How much should I lift? How often?”

Recommendations for Increasing Health Goal

• 1 set of 8-12 repetitions
• 8-10 muscle groups
• 2-3 times per week

Recommendations for Muscular Endurance Goal:

• Balanced Total Body Routine 1-2 times per week,
• 1-2 exercises per large muscle group
• 1 exercise per small muscle group
• Sets:  2-3
• Reps: 12 or more
• Rest: 30 seconds or less in between sets

Recommendations for Muscular Hypertrophy Goal:

• Balanced Total Body Routine 1-2 times per week
• 1-3 exercises per large muscle group
• 1-2 per small muscle group
• Sets: 3-6
• Reps: 6-12
• Rest: 30-90 seconds in between sets

Recommendations for Muscular Strength Goal:

• Balanced Total Body Routine 1-2 times per week
• 1-2 exercises per large muscle group
• 1 exercise per small muscle group
• Sets: 2-6 sets
• Reps: 1-6 reps
• Rest: 2-5 minutes in between sets

All beginners should start with an endurance program with light weight. For specific program recommendations or questions regarding any of the criteria, consult a Personal Fitness Trainer.