RESISTANCE TRAINING ADAPTATIONS TO THE HUMAN BODY As you begin a resistance training program, your body will respond in several notable ways referred to as physiological adaptations. These will include adaptations to neurological, muscle, and connective tissue, skeletal, metabolic, hormonal, cardiovascular, and body composition changes.
1. Endocrine Changes/Hormone Changes - For example, resistance training results in increases in concentrations of epinephrine. Epinephrine increases fat and carbohydrate breakdown by the cell so that more ATP (energy) will be available for muscle contraction. Ephinephrine also has effects on the central nervous system, which should facilitate motor unit activation. As a general rule, bouts that have higher volume and shorter rest periods elicit stronger endocrine responses than do bouts of exercise with lower volume and longer rest periods (low intensity in other words). Similarly, large muscle mass exercises have more of a powerful stimulus than do small muscle mass exercises. For example the free-weight back squat versus single leg curls. Testosterone concentrations are also elevated with resistance training. Among it's many effects, testosterone will increase skeletal muscle protein synthesis which contributes to the building and development of lean muscle mass. The more lean muscle mass you have the more efficient you are at burning calories. 2. Neurological Changes - It is common for beginners at resistance training at one to two months to observe that increases in strength occur rapidly during the early stages of a resistance training program and that they are larger than can be accounted for by changes in muscle size. These early strength gains are often attributed to neural factors. Essentially the body's neurons or neural drive becomes more conditioned and stimulated due to becoming more familiar with a certain mechanical movement. You get more neurons activating and firing with more force as a result. This is leads to improvements in the skill in performing the resistance exercises, especially in individuals who are using free weight exercises that require balance and efficiency of movement in order to be performed well.
Resistance Training has many benefits to the human body. Resistance training improves your performance not only in sports but in your activities of daily living and overall quality of life!
There are various sources from which you can get this information. For this page, I reference the NSCA’s (National Strength & Conditioning Association) Essentials of Personal Training by Roger W. Earle & Thomas R. Baechle as an excellent source for this information.
3. Muscle Tissue Changes - The primary adaptation of skeletal muscle to long-term resistance training is hypertrophy, or increased cross-sectional area of type I slow twitch and Type II fast twitch muscle fibers, resulting in increased force and power production capability. Resistance training also results in adaptations in tendons and ligaments.
4. Skeletal Changes - Bone tissue is very much alive and is a dynamic tissue. In addition to it's role in movement and protection, bone serves as a depot for important minerals most notably calcium. Osteoporosis is the consequence of long term demineralization of bone. In recent years, resistance training has been studied for it's possible influence on bone mineral density. Bone tissue is significantly affected by strain or stress which can stimulate bone cells to begin activities that stimulate or create more bone formation. Resistance training may lead to decreased risk for osteoporosis, fractures, and falls later in life.
5. Cardiovascular Changes - Resistance training will place a much different type of stress on the cardiovascular system than does cardiovascular endurance exercise such as running. Resistance training can augment cardiovascular endurance performance and running efficiency by increasing muscle strength and power. Resistance training also induces increases in capillarization so that capillary supply is maintained in spite of increased muscle size.
6. SEX - Males and Females respond to resistance training in much the same manner. There is no adaptation disparity between sexes, however males and females show significant quantative differences in strength, muscle mass, and hormone levels. This is due to differences in body size and body composition. Men also produce more testosterone than women do which gives them more of an anabolic effect on muscle .
7. Age - As individuals age they not only have diminished ability to produce force; they also have diminished ability to produce force rapidly. Starting in the 30's muscle mass appears to decline progressively with time. This loss of muscle is referred to as sarcopenia. These aging effects on skeletal muscles have an affect on performance in physical activities or tasks such as those required for everyday activities. Fortunately, these deleterious effects of aging can be moderated or even reversed with a program of high-intensity resistance training. Many studies have demonstrated that resistance training can increase muscle mass and strength in persons who are elderly. Resistance training can also result in significant or marked improvements in muscle function and also general motor performances like walking and stair climbing.
Overall, Resistance Training will cause your body to adapt to the stress being placed on it. This is normal and is a part of how you get into better shape. The benefits of resistance training also will augment other areas of your life in regard to performance. There are many ways to engage in resistance training that don't necessarily involve using free-weights or even machine weights and fancy equipment. Common house hold items and inexpensive exercise equipment can be used in the privacy of your home. If it comes down to it you can use your own body weight.
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