Now more than ever, it seems our society is starting to understand the importance of incorporating weight/resistance training into our workouts, not only for injury prevention and endurance, but also to increase the resting metabolism rate which can result in weight loss. With the holidays upon us, so is the vast amount of opportunity to overindulge in our favorite unhealthy food and drink. There has been numerous studies of late that explain the importance of adding weight training to our workouts to build muscle mass. With an increase in muscle tone and mass comes an increase in metabolism, which is defined, simply, as the body’s ability to burn calories, even when at rest. The higher the metabolism means the higher the calorie burn which leads to the higher the potential to lose weight at a faster rate.
In his book Lifefit, America’s leading epidemiologist, Ralph Paffenbarger, M.D., makes the following statement regarding the effects of muscle gain and metabolic change: “Indeed, when you replace 10 pounds of fat with 10 pounds of muscle, your weight remains the same, but you can expect to expend 500 or more additional kilocalories each day at rest.” In other words, Paffenbarger attributes the resting metabolic requirement for 1 pound of muscle at 50 calories per day. Given the research of late and the testimony of experts, such as Dr. Paffenbarger, strength training for both males and females, regardless of their age, has become an important and necessary addition to anyone’s workout routine. Resistance training, also called weight training, should be part of a comprehensive exercise plan. It increases lean muscle mass in weight-stable individuals and can minimize the loss of lean tissue with those individuals trying to lose weight. In those individuals trying to lose weight, studies show it is not feasible to decrease body weight and simultaneously increase lean muscle tissue. Both aerobic exercise and weight training should be practiced at the same time. In a 2010 research study published in the journal Lipids Health and Disease, it was found that a moderate intensity aerobic-based and strength- based program, within only 16 weeks, can positively influence the metabolic health indicators of inactive men and women whose average age was 76.
For expert local assistance, Chilson Recreation Center offers a wide variety of classes focusing on strength training and muscle building and toning. They also have personal trainers that can assist getting a person on track using proper technique with the impressive equipment that they have available. They have exercise classes for all levels, including those who may need a little extra help, such as those recovering from joint replacement surgery or those suffering from arthritis. Anytime Fitness is another Loveland establishment that offers personal trainers to help find that perfect muscle building exercise for your skill level and this gym is open 24 hours a day, seven days a week.
While no one disputes the need to exercise on a regular basis, strength training to increase metabolism has been proven and disproven over the years. What cannot be ignored, however, is the ability of strength training exercises to improve fitness overall, increase muscle strength as we age and reduce the risk of osteoporosis by improving bone health. Even the slightest chance to increase metabolism by use of weight training makes this form of exercise even more appealing and necessary.