Body sculpting, also referred to as toning, is a term that describes the shaping of the body by building up muscle and decreasing body fat. Body sculpting requires weight training for it to be effective. However, the repetition range in body sculpting exercises tends to be higher than in traditional strength-building weight-training sessions. Training with heavier weights and fewer repetitions is the best way to get hard and strong, but not big and muscular, which women often associate with weight training, notes John M. Berardi, Ph.D., CSCS.
Benefits For Women
Weight training offers numerous health benefits for women such as building strong bones and reducing your risk for developing osteoporosis. Building muscle through weight training makes daily activities easier, improves balance and coordination and reduces your risk for injuries. Furthermore, regular strength training helps to prevent other chronic diseases in women such as arthritis, back pain, depression, diabetes and obesity, states MayoClinic.com.
Body Sculpting Training
Body sculpting exercises uses a light weight and a high volume of repetitions, typically greater than 15 repetitions in all of the exercises. This time of training works to development muscular endurance, which is the ability of a muscle or muscle group to perform a movement repeatedly over time. Unless you are a beginner, body sculpting does little for increasing muscle strength and growth.
Low Repetition Weight Training
Weight training using a lower repetition range in which muscle fatigue is reached between eight and 12 repetitions is more effective than body sculpting at building muscle and improving strength in women. Building muscle tissue also works to increase the metabolic rate. Each pound of muscle gained burns and additional 30 to 50 calories per day compared to 1 lb. of fat, which burns about three calories per day, reports ExRx.net.
Considerations
High-repetition training is sometimes used to promote fat loss and minimize bulking. However, higher-intensity weight training using heavier loads is more effective at burning more calories and keeping your metabolism elevated longer after your workout, notes ExRx.net. Include aerobic exercise in your training routine and follow a sound nutritional program to promote fat loss.
Bottom Line
Weight training using heavier loads at a decreased repetition range results in greater health and fitness benefits then high-repetition body sculpting. Not only will you increase your lean muscle mass and become stronger, but you will also burn more calories throughout the day and have better fat-loss results.
Member Comments