Adding strength training and aerobic exercise improves the outcome of low-carb diets. Current recommendations by the leading low-carb diet systems--including Adkins, South Beach and Zone--emphasize the need to include regular exercise and strength training to their low-carb diet regimens. While aerobic exercise supports cardiovascular function and burns calories, strength training tones muscles and helps you keep the muscles you have from being lost as you reduce your weight.
The Facts
Strength training, also called resistance training, uses weight to make muscles work harder than they are used to working. The most effective resistance training regimens are individualized to meet your specific goals. When combined with a low-carb diet, strength training increases weight loss and improves appearance by keeping muscles toned and defined. Strength training can include using resistance machines, free weights and your own body weight.
Types
Strength training requires pushing and pulling weights or air-pressure resistance devices from a standing, sitting or lying-down position. Resistance machines work individual large muscle groups in your arms, legs and core body, including the pelvis, abs, back and chest muscles. Typical strength-training exercises include bench press, push-ups, squats, pull-downs, curls and overhead press. Effective strength training uses performing multiple repetitions of each movement and gradually increasing the weight moved and the number of repetition sets as your strength increases.
Benefits
According to the Mayo Clinic, strength training helps you develop strong bones, control weight, boost stamina and reduce your risk of injury as you age. Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis. Resistance training can also improve circulation, coordination, balance and ligament strength. Adding strength training to your low-carb diet increases metabolism and weight loss.
Scheduling
Do eight to 10 strength-training exercises twice a week with eight to 12 repetitions of each exercise, recommends the American College of Sports Medicine. Be sure to warm up before beginning your strength-training exercises. Usually 5 to 10 minutes of cardio exercise on a bicycle or treadmill is a sufficient warm-up prior to resistance training. After your strength training, cool down for 5 to 10 minutes doing light cardio walking and stretching.
Warning
Before beginning a strength-training activity in combination with a low-carb diet, check with your primary care doctor for evaluation. This is especially important, according to Georgia State University Department of Kinesiology and Health, if you have any cardiovascular disease, family history of coronary heart disease before the age of 55, an abnormal ECG, cardiac arrhythmias, joint problems or other chronic health problems, or you are pregnant or have had years of a sedentary lifestyle.
Member Comments