{"id":16490,"date":"2010-01-25T01:01:04","date_gmt":"2010-01-25T06:01:04","guid":{"rendered":"https:\/\/www.dietsinreview.com\/diet_column\/?p=16490"},"modified":"2010-03-10T18:43:36","modified_gmt":"2010-03-10T23:43:36","slug":"a-beginners-guide-to-resistance-training","status":"publish","type":"post","link":"https:\/\/dietsinreview.com\/diet_column\/01\/a-beginners-guide-to-resistance-training\/","title":{"rendered":"A Beginner&#8217;s Guide to Resistance Training"},"content":{"rendered":"<p><a title=\"resistance training\" href=\"https:\/\/www.dietsinreview.com\/diet_column\/01\/a-beginners-guide-to-resistance-training\/\" target=\"_self\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-medium wp-image-16648\" title=\"resistance training\" src=\"https:\/\/www.dietsinreview.com\/diet_column\/wp-content\/uploads\/2010\/01\/resistance-training-283x300.jpg\" alt=\"resistance training\" width=\"255\" height=\"270\" srcset=\"https:\/\/dietsinreview.com\/diet_column\/wp-content\/uploads\/2010\/01\/resistance-training-283x300.jpg 283w, https:\/\/dietsinreview.com\/diet_column\/wp-content\/uploads\/2010\/01\/resistance-training.jpg 300w\" sizes=\"auto, (max-width: 255px) 100vw, 255px\" \/><\/a>One of the first steps to getting into shape is setting up a resistance training program to go alongside your <a title=\"cardio training\" href=\"https:\/\/www.dietsinreview.com\/diet_column\/01\/a-beginners-guide-to-cardio\/\" target=\"_self\">cardiovascular program<\/a>. Resistance training is defined as a specialized method of training\u00a0that improves and increases muscular endurance. Machine weights, cables,\u00a0free weights,\u00a0and resistance bands are among the few specialized types of training.<\/p>\n<ul>\n<li>Machine weights are a great way to start due to the controlled movements of the machine. All you really need to worry about is how much weight and how many repetitions.<\/li>\n<\/ul>\n<ul>\n<li>Cables are a little bit tougher than machine weights because your movements are not controlled, thus allowing the body to be susceptible to injury if not performed correctly. Cables\u00a0offer hundreds upon hundreds of\u00a0different exercises for every\u00a0muscle group\u00a0of the body.\u00a0I use cables for a huge portion of my personal workouts as well.<!--more--><\/li>\n<\/ul>\n<ul>\n<li>Free weights, or <a title=\"dumbbell exercises\" href=\"https:\/\/www.dietsinreview.com\/diet_column\/08\/top-10-dumbbell-exercises\/\" target=\"_self\">dumbbells<\/a>, are similar to cables because you are in total control of the entire movement and range of motion. Again, make sure to use proper technique and\u00a0a spotter\u00a0to help prevent any possible injuries.<\/li>\n<\/ul>\n<ul>\n<li>Resistance bands are a great way to modify exercises, too.\u00a0Resistance bands are amazing not only because\u00a0they are an ideal workout tool, but also because they can be used anywhere. Use them at the gym to supplement your weights, use them at home, or on the road. I recommend\u00a0supplementing your resistance training routine with all four\u00a0of the above methods of training. I also recommend performing two to three sets of 15 to 20 repetitions with a moderate weight.\u00a0Use a weight that begins to burn towards the last few repetitions of each set.\u00a0Good luck!!<\/li>\n<\/ul>\n<p><strong><a title=\"resistance training\" href=\"https:\/\/www.dietsinreview.com\/diet_column\/06\/8-benefits-of-resistance-training\/\" target=\"_self\">Benefits of Resistance Training<\/a><\/strong>:<\/p>\n<ol>\n<li>Increase bone density<\/li>\n<li>Reduce body fat<\/li>\n<li>Increase strength and endurance<\/li>\n<li>Strengthen the heart<\/li>\n<li>Increase stamina<\/li>\n<li>Improves circulation<\/li>\n<li>Improves posture<\/li>\n<li>Increases energy levels<\/li>\n<li>Improves sleep<\/li>\n<li>Improves self-esteem<\/li>\n<\/ol>\n<p><strong>Sample\u00a0Resistance Training Workout for Biceps<\/strong>:<\/p>\n<p><script src=\"http:\/\/www.physicalfitnet.com\/video_syndication\/embed\/js.aspx?chid=164&amp;pid=7CD58ACC584612579209C593BF6B6F47\" type=\"text\/javascript\"><\/script><\/p>\n<p><a href=\"https:\/\/www.dietsinreview.com\/slideshows\/beginners-guide-to-fitness\/\"><img decoding=\"async\" src=\"https:\/\/www.dietsinreview.com\/media\/slideshow_images\/beginners-guide-to-fitness\/beginner-fitness.jpg\" alt=\"View Beginner's Guide to Fitness Slideshow\" border=\"0\"><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>One of the first steps to getting into shape is setting up a resistance training program to go alongside your cardiovascular program. Resistance training is defined as a specialized method of training\u00a0that improves and increases muscular endurance. Machine weights, cables,\u00a0free &hellip; <a href=\"https:\/\/dietsinreview.com\/diet_column\/01\/a-beginners-guide-to-resistance-training\/\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":11,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[18],"tags":[2911,607,605,606,960,608],"class_list":["post-16490","post","type-post","status-publish","format-standard","hentry","category-fitness","tag-beginners-guide-to-fitness","tag-dumbbells","tag-free-weights","tag-machine-weights","tag-resistance-training","tag-weight-training"],"acf":[],"_links":{"self":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/16490","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/comments?post=16490"}],"version-history":[{"count":8,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/16490\/revisions"}],"predecessor-version":[{"id":16547,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/16490\/revisions\/16547"}],"wp:attachment":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/media?parent=16490"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/categories?post=16490"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/tags?post=16490"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}