Muscular workouts are an effective method for increasing calorie burning. Strength training also has other benefits, such as increased stamina, better focus and reduced risk of joint injury. This type of training also helps manage chronic health issues, such as depression, arthritis and back pain, according to MayoClinic.com.
How it Works
Muscle mass decreases as you age. If you don't strength train, the muscle you lose is replaced with fat. Strength training helps you build muscle and tone your body. Also, when you workout, your metabolism continues to burn fat throughout the day, not just during your workout session. When your body burns more calories than it requires, it taps into fat reserves. This promotes fat loss.
Strength Training Options
The gym isn't the only option for strength training. You can build stronger muscles at home. Use your own body weight with exercises like push ups, abdominal crunches and squats. Or, use free weights to strengthen your body. Resistance tubing is another option that provides resistance for building stronger muscles.
Frequency and Duration
For weight loss, it's important to be consistent with muscular workouts. You need at least two to three sessions weekly, recommends MayoClininc.com. The sessions don't need to be long. For most people, as little as 20 to 30 minutes is adequate. Results vary, although it's possible to notice improvements in your body in as little as a few weeks, according to MayoClinic.com. Talk with your doctor about the right activity level for your situation.
Circuit Training
Circuit training is an activity that increases calorie burning by combining intense cardio and strengthening moves. You select a few different strength exercises, such as alternating leg lunges, bicep curls and abdominal crunches. Complete the first exercise, such as leg lunges. Then, alternate to the vigorous type of activity for a few minutes. Examples of vigorous activity include jumping jacks, running or jogging. Aim to circuit train at least 30 minutes. Always give muscle groups a day to rest. For example, you might circuit train the legs, arms and abdominals on Monday and workout the back and chest on Tuesday.
References
- MayoClinic.com; Strength Training; Get stronger, leaner, healthier; July 2010
- Fitness Magazine Circuit Training Workout; Burn 30 Percent More Calories; Liz Neporent
- MayoClinic.com; Exercise for Weight Loss; December 2009
- U.S. Department of Health and Human Services; Statistics Related to Overweight and Obesity; February 2010
- MedlinePlus; Tips for Losing Weight; October 2009
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