Weight training, Also known as resistance training, it has been practiced for centuries as a way to build muscular strength. Research shows that resistance training, done by bodyweight, resistance bands or machines, dumbbells or free weights, not only helps us build strength, but also improves muscle size and can help prevent age-related muscle damage. .
Recently it has become popular among people who want to lose weight. While exercises like running and cycling are really effective for reducing body fat, these activities can simultaneously reduce muscle size, resulting in weaker muscles and weight loss, as muscle has more gens than fat. But unlike endurance exercises, evidence shows that resistance training is not only beneficial in reducing body fat, but it also increases muscle size and strength.
“After Effects of Burns”
When we exercise, our muscles need more energy than when we relax. This energy comes from the ability of our muscles to break down fats and carbohydrates (stored in muscle, liver and adipose tissue) with the help of fat oxygen. So during exercise, we breathe faster and our heart works harder to pump more oxygen, fat and carbohydrates into our exercise muscles.
What is less clear is that after we exercise, the consumption of oxygen oxygen actually increases to break down stored fats and carbohydrates and restore muscles to their relaxed state. This phenomenon is called post-exercise oxygen oxygen consumption (EPOC) – although more commonly known as the “post-burn effect”. It describes how long oxygen intake remains elevated after exercise to help the muscles recover.
The extent and duration of the post-burn effect is determined by the type, length and intensity of the exercise, as well as the level of fitness and diet. Long-lasting exercises that use multiple large muscles, performed near or near fatigue, result in burning and lasting longer.
High-intensity interval training (HIIT) and high-intensity resistance training are most effective for lifting both short and long term after a burn. The reason why HIIT-type exercises are considered more effective than static-state endurance exercises is because HIIT The increase associated with is fatigue. This fatigue leads to longer oxygen oxygen and the required energy to repair damaged muscles and replenish energy stores. As such, resistance training is an effective way to lose excess fat due to the high caloric value of the actual training session and the “post-burn effect”.
Long-term fat loss
Resistance training can also be effective for long-term weight control. This is because muscle size plays a major role in determining the resting metabolic rate (RMR), which is how many calories your body needs to relax. Non-exercisers account for about 60-75% of energy expenditure, and fat is a comfortable source of energy for the body.
Increasing muscle size through resistance training increases RMR, thereby increasing or sustaining fat loss over time. A review of 18 studies found that resistance training was effective in increasing resting metabolic rate, while aerobic exercise and combined aerobic and resistance exercise were not so effective. However, it is also important to control calorie intake to lose fat and sustain fat loss.
Resistance training exercises should involve the largest muscle groups, use whole body exercises performed with the body, and have two or more joints. All this makes the body work harder, there is an increase in the amount of muscle and therefore the RMR. An effective resistance training program should combine intensity, volume (number of exercises and sets) and progress (increasing both as you get stronger). The intensity should be so high that you feel challenging during your workout.
The most effective way to do this is by using the maximum method of repetition. For the purpose of fat loss, this resistance should be done between six to ten repetitions of the exercise which gives the result of fatigue, so that you do not do one complete repetition from the last one at rest. Three to four sets, two or three times a week, are recommended for each muscle group.
The maximum method of repetition also guarantees progress, because as you get stronger, you will need to increase resistance or load to bring fatigue through the tenth repetition. Progress can be achieved by increasing resistance or intensity so that fatigue occurs after fewer repetitions, say eight or six.
Resistance training, both by increasing the burn after exercise and by increasing the size of fat, helps to reduce fat, thereby increasing the number of calories we burn the rest of the time. Combining this with a healthy diet increases the loss of excess body fat – and it can also provide other positive health benefits.
This article was originally written by David R. Clarke, Carl Langan-Evans and Robert M. at John Moores University in Liverpool. Published on The Conversation by Erskine. Read the original article here.
