There are many types of resistance training, you can use water as your resistance such as aqua aerobics. Using your own body weight as resistance, like Yoga and Pilates is also a type of resistance training. The most common would be using weight as a form of resistance.
A mixture of both cardiovascular and resistance training would be most beneficial but resistance training will play the bigger roll in achieving your target and will have a longer lasting effect.
Why Do Resistance Training?
It is simple really, the more muscles you have the higher your metabolic rate. Meaning you burn more calories naturally, even when not exercising. With age our bodies produces less growth hormone and gradually a decline in muscle fibers. With resistance training you can slow down or even reverse that process. With the added stress on the muscles you place added stress on your bones which will stimulate bone growth or slow down osteoporosis. It will also help to regulate your blood pressure.
How Does Resistance Training Work?
When you train with resistance you cause microscopic damage or tears to the muscle cell. Hormones, protein and other nutrients rush to the muscle help repair the damaged cells. Which is why it is imperative that you rest well when you train hard, hence why sleeping plays a major factor in achieving your goals.
With resistance training you will experience a delayed onset muscle soreness (DOMS). This will normally set in about 8-24 hrs post work out and will peak between 24-72 hrs. Do not worry though, the soreness will subside in around 5-7 days depending on the stress you placed on the muscles and you will normally experience less DOMS when you carry out the same program the following week.