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The resistance exercises They are those that stimulate the body's capacity for physical endurance in the face of sustained effort, through both aerobic or anaerobic efforts, as well as local (focused) or general (whole-body) efforts.
Is called aerobic resistance to which it maximizes the breathing and oxygenation rates of the body, allowing physical efforts for a long time. Through its exercise, the capacities of the respiratory and cardiovascular systems are enlarged.
Instead, the anaerobic resistance It occurs in the absence of oxygen supply to muscle tissue, through high-intensity efforts that should not last more than three minutes, and that enhance muscle response capacity, slowing down fatigue. This resistance can in turn be of two types:
- Alactic. It is exercised through intense efforts of short duration (from 0 to 16 seconds) and with almost no oxygen presence, so the energy is obtained through other energy substrates that do not generate waste substances.
- Lactic. You exercise through low intensity medium efforts (from 15 seconds to 2 minutes), during which energy reserves are used that produce waste substances (lactic acid) that induce much faster fatigue.
Examples of resistance exercises
Body lift. One of the oldest and best known resistance exercises, in which your own weight is used to induce greater muscular endurance. They require neither equipment, nor much space, nor preparation. Examples of this are push-ups, squats, sit-ups, and push-ups.
Cables and pulleys. Also known as a “machine” exercise, the effort is made against the weight of a ballast attached to a pulley. It is a common gym exercise that requires a machine (pulley) and allows you to exercise a good number of muscles.
Free weights. A very common exercise that is performed with dumbbells or small weights, bars or clubs, or even a combination of all of them. The muscles are forced to deal with the extra weight to increase their endurance and also their power (strength).
Plyometric exercises. These are fast and explosive movement routines, usually aerobic, that increase immediate response and delay the onset of general fatigue. The box breaks, the slam dunk (basketball) and ball shots are a good example of this.
Running and jogging. The endurance exercise par excellence, running, requires the aerobic apparatus to its full capacity and tests the muscular endurance of the lower extremities. In its short (and intense) run, long run, or marathon jog variants, it is an extremely popular and demanding cardiovascular exercise.
Swimming. Another great aerobic exercise, which by momentarily suspending oxygen intake and restoring it shortly thereafter increases respiratory capacity to the maximum. In addition, the resistance of the water provides muscular power and tests the fatigue of the whole body.
Cycling. Again, an aerobic exercise, focused on the lower extremities and cardiovascular and lung capacity. Stationary or regular bikes are ideal for these purposes and lead to good sustained endurance.
Dance and aerobics. While dancing is not always considered an exercise, it is certainly a litmus test for the body's breathing capacity, coordination, and overall endurance. Along with aerobic routines, they are enjoyable and social exercises that often have many followers.
TRX training. This is the name given to the suspension exercises carried out with straps and handles, to use one's own weight as a load and to strengthen resistance and strength at the same time. However, they require special equipment and training and are not usually done outside the gym.
Artistic gymnastics. Full-body anaerobic exercise that requires good endurance and balance to maintain rhythm and balance in between pirouette sequences.
Football. Considered both aerobic and anaerobic exercise, since it alternates periods of high intensity with sustained jogging, it is perhaps one of the most demanding sports in terms of physical resistance. Furthermore, it requires a number of co-participants and is very well valued culturally today.
Tennis. The so-called "white sport" also combines periods of aerobic resistance, in full movement sequence, with other intensity anaerobic (when hitting the ball) that lead to an increase in strength.
Exercise circuits. The circuits are a set of short, low-intensity runs, combined with push-ups and other types of exercises, to create a fast-response cycle that must be performed repeatedly. They are extremely demanding exercises from an aerobic point of view and promote cardiac endurance.
Yoga. Disdained by many high-impact athletes, yoga is a gentle way to exercise endurance while stretching muscles. Since it uses frequent and slow breaths in the middle of highly demanding positions, it can be considered an excellent promoter of aerobic and anaerobic endurance at the same time.
Crossfit. It is a physical conditioning system that uses various exercise routines of great variety, high intensity and functional movements, borrowing dynamics from other disciplines such as weightlifting, gymnastics or metabolic training. It is one of the most popular forms of training in certain gymnastic circuits that have the appropriate equipment and space for it.
