There's no question that aerobic exercise and strength training help you lose weight, keep it off and get more toned. Cardiovascular exercise and resistance training feed off one another -- strengthening your muscles makes them more effective at burning calories during your aerobic workouts. You can reduce your weight, body mass index, waist circumference and other factors of body composition through exercise.
Aerobic
Aerobic exercise increases your peak oxygen consumption, meaning more oxygen is getting into your blood, improving circulation and heart function. It also burns excess calories that are stored in body tissues, which can lead to fat accumulation and weight gain if you take in more calories through food than you burn. Your normal daily activities burn a large number of the calories you eat every day; however, unless you're on a very restrictive diet, it's difficult to burn excess calories and lose weight without adding aerobic exercise.
Strength
In a 1997 study by the Columbia University College of Physicians and Surgeons, obese patients who went on a diet and did strength training preserved more fat-free mass than patients who just dieted or did only aerobic exercise. Those who lifted weights also significantly increased their muscle mass and grip strength. If you're losing weight through diet and exercise and want to maintain your muscle mass, strength training is essential. Muscles burn calories more efficiently than fat, so the stronger your muscles, the faster you'll burn calories.
Recommendations
Federal guidelines recommend 30 minutes of moderately intense exercise per day to maintain cardiovascular health; however, to lose weight or prevent weight gain, up to 45 to 60 minutes per day may be needed. Some examples of moderate-intensity exercise include playing a sport, jogging and swimming. Do strength training two to three times a week, and either take a day off between sessions to let your muscles rest or work different muscle groups on different days.
Considerations
If you do a lot of strength training, you may actually notice the scale creeping up a bit at first as your muscles expand and strengthen, as muscle weighs more than fat. However, as your muscles become stronger and more efficient, you will begin to notice weight loss in addition to overall body toning. The more vigorous the exercise, the longer your body continues to burn calories after you finish your workout; this effect lasts anywhere from a few minutes to several hours.
Member Comments