Resistance Training - Part 1 - Health Plus Digest

Resistance training is the term used by trainers to describe the type of training in which the athlete is moving against any type of resistance. This means that resistance training includes doing exercises against gravity, bands and weights. In each case, the resistance training produces a growth in muscles at the cellular level, increases strength and muscle tone.

In fact, resistance training also has multiple other benefits. And, no matter which camp you fall into – gravity, bands or weights (free or machines) – you are moving against resistance.

1. You burn fat during resistance exercises and continue to burn fat and calories approximately 10.5% higher rates 40 minutes after workouts using resistance training. And during the study, participants experienced a fat burn 105% higher after the workout day opposed to the control group.

2. Resistance training has cardiac benefits and is linked to a pattern of blood vessel development that is different from aerobic exercise. The resistance training also resulted in a longer-lasting reduction in blood pressure, as compared to aerobic exercise. It also might produce some effects in the arteries that offset the stiffness in the arteries but keeping the blood pressure fairly constant. (2) The researchers are recommending that resistant training is incorporated into the daily routine of those who suffer from high blood pressure as a result of the study.

3. Increased muscle mass is a calorie burning machine. One pound of muscle will burn 6 calories per day while a pound of fat will burn 2 calories per day. On the surface that doesn’t look like much, but let’s do the math. In general terms a pound is equal to 3500 calories. Adding five pounds of muscle mass to your body will mean you burn an additional 30 calories per day at rest. Over the course of one year, without changing your diet, you’ll lose 3 pounds, as opposed to the 3 pounds most of us gain in a year. (3)

References:

(1) University of New Mexico: Yes! you do Burn Fat During resistance Exercise

http://www.unm.edu/~lkravitz/Article%20folder/burnfatUNM.html

(2) Wolters Kluwer Health: Weight Training Has Unique Heart Benefits

http://www.wolterskluwerhealth.com/News/Pages/WeightTrainingHasUniqueHeartBenefits,StudySuggests.aspx

(3) BuiltLean: How Many Calories Does 1lb of Muscle Burn

http://www.builtlean.com/2013/04/16/muscle-burn-calories/

(4) Harvard Publication: Working off Depression

http://www.health.harvard.edu/newsweek/Working-off-depression.htm

Resources:

Centers for Disease Control and Prevention: Why Strength Training

http://www.cdc.gov/physicalactivity/growingstronger/why/