Because of this, it is commonly said that building muscle is the key to increasing your resting metabolism — that is, how many calories you burn at rest. For the men, resting metabolism increased by about calories per day. In women, it was only about 50 calories per day. Specifically, research has shown that you burn more calories in the hours following a weight training session, compared to a cardio workout 5 , 6 , 7. In fact, there are reports of resting metabolism staying elevated for up to 38 hours after weight training, while no such increase has been reported with cardio 7.
You may keep burning calories for hours or days afterward. For most types of exercise, a more intense workout will increase the number of calories you burn afterward 8. Also, weight training is typically more effective than cardio at increasing the number of calories you burn after a workout. Although cardio and weight training are two of the most popular workouts, there are other options.
One of these is high-intensity interval training HIIT , which involves short bursts of very intense exercise alternated with low-intensity recovery periods 9 , You can use HIIT with a variety of different exercises, including sprinting, biking, jump roping or other body-weight exercises.
One study compared the calories burned during 30 minutes of HIIT, weight training, running and biking. Research examining more than overweight and obese adults found that HIIT and traditional cardio reduced body fat and waist circumference to similar extents Some research estimates that you may burn about calories in 30 minutes of either cardio or HIIT if you weigh about pounds 73 kg One of the potential benefits of HIIT is that you can spend less time actually exercising, since rest periods are included between the intense periods of activity.
Some research shows it may burn more calories than weights or cardio. Overall, it can produce similar weight loss to cardio, but with less time spent exercising. It has published evidence-based recommendations for weight loss Medicine balls or sand bags — weighted balls or bags. Weight machines — devices that have adjustable seats with handles attached either to weights or hydraulics.
Resistance bands — like giant rubber bands — these provide resistance when stretched. They are portable and can be adapted to most workouts.
The bands provide continuous resistance throughout a movement. Suspension equipment — a training tool that uses gravity and the user's body weight to complete various exercises. Your own body weight — can be used for squats, push-ups and chin-ups.
Using your own body weight is convenient, especially when travelling or at work. Health benefits of resistance training Physical and mental health benefits that can be achieved through resistance training include: Improved muscle strength and tone — to protect your joints from injury.
Maintaining flexibility and balance, which can help you remain independent as you age. Weight management and increased muscle-to-fat ratio — as you gain muscle, your body burns more kilojoules when at rest.
May help reduce or prevent cognitive decline in older people. Prevention or control of chronic conditions such as diabetes , heart disease , arthritis , back pain , depression and obesity. Pain management. Improved mobility and balance. Improved posture. Decreased risk of injury. Increased bone density and strength and reduced risk of osteoporosis. Improved sense of wellbeing — resistance training may boost your self-confidence, improve your body image and your mood.
Improved sleep and avoidance of insomnia. Increased self-esteem. Enhanced performance of everyday tasks. Basic principles of resistance training Resistance training consists of various components. Basic principles include: Program — your overall fitness program is composed of various exercise types such as aerobic training, flexibility training, strength training and balance exercises.
Weight — different weights or other types of resistance, for example a 3 kg hand weight or fixed weight, body weight or rubber band will be used for different exercises during your strength training session. Exercise — a particular movement, for example a calf-raise, is designed to strengthen a particular muscle or group of muscles.
Repetitions or reps — refers to the number of times you continuously repeat each exercise in a set. Set — is a group of repetitions performed without resting, for example, two sets of squats by 15 reps would mean you do 15 squats then rest muscles before doing another 15 squats. Rest — you need to rest between sets. Rest periods vary depending on the intensity of exercise being undertaken. Variety — switching around your workout routine, such as regularly introducing new exercises, challenges your muscles and forces them to adapt and strengthen.
The aim is to use an appropriate weight or resistant force that will challenge you, while maintaining good technique. Also, regular adjustments to the training variables, such as frequency, duration, exercises for each muscle group, number of exercises for each muscle group, sets and repetitions, help to make sure you progress and improve.
Recovery — muscle needs time to repair and adapt after a workout. Resistance training should be done for any fitness objective and has particular benefits to weight loss goals. To lose weight we need to burn more calories and eat fewer calories. Performing resistance training will help you burn more calories during and for the time following the workouts. All of these things not only help you look and feel better, but naturally encourage you to be more active in daily life, maximizing your calorie burning potential.
National Academy of Sports Medicine. Weight loss will come from more calories being burned than consumed. This is dictated by the law of thermodynamics. Here's why—and how. Trying to lose a few pounds, but the scale won't budge? Try adding more weight-at the gym.
Weight training-using free weights or weight machines to build muscle-is a type of strength training that not only can help you slim down, but also can gain you a ton of other health benefits. The best part: You don't have to spend all your time in the weight room. You can even do it at home, without fancy equipment.
Here's why weight training may be what you need to get the scale moving in the right direction, plus a few tips and moves to get you started. It's really pretty simple: Weight training builds muscle, and muscle burns more calories than fat-up to three times more , according to some estimates. It doesn't end after you leave the gym either. Your body is still torching calories for the next 24 to 48 hours as it works to repair stressed muscle tissues.
That's known as the afterburn effect, another name for excess post-exercise oxygen consumption EPOC.
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