Posts Tagged ‘Aerobic exercise’
Strength Training for Weight Loss
Years ago those promotes aerobic sports such as jogging and cycling to burn calories and lose weight. No doubt that with an hour of moderate intensity aerobic exercise burns 300 calories and, if sufficiently severe, maintains a high level of metabolism for several hours after activity.But unfortunately, this effect of exercise burns calories! Is short-lived because, in general, with aerobic activity does not develop muscle fiber.
Furthermore, the combination of excessive exercise with a low calorie diet can result in a loss of muscle tissue, which extends to the individual who is on a diet, it can end up thinner, but also more flaccid. It is undeniable that aerobic exercise provides significant health benefits for people who are overweight but, by itself, may not be the best solution to maintain your desired weight.
In general, most adults lose a large amount of muscle a year for lack of use, it means that you burn fewer calories because your muscles get smaller, and like most people do not realize that the basal metabolic rate (MBR) is going downhill as they get older, continue to eat as much as before.
We all know that calories are not burned are stored as fat and, as is less dense than muscle, maybe, but one remains in the same weight over time, such as waist-expanding experience. That is, every time you have less muscle and more fat.
Although burn calories as aerobic exercise with strength training, the difference is the amount of calories that are burned when no exercises. Strength training with high intensity the MBR is still high several hours after activity.
Some studies suggest that strength training can burn more calories after exercise and during more hours than with aerobic exercise. Increased muscle mass is one of the main contributors.
In a study of men and women, it was noted that in making a program of intense strength training for 60 minutes, with sets of 10 to 12 repetitions with minimal rest for 15 hours after exercise, the MBR was up about 9 %.
Although some women become stronger by making a hypertrophy program, most of them do not experience excessive muscular development, since they have very low levels of testosterone. However, it is noteworthy that it is better to gain a little muscle mass to increase the amount of fat, while having the same body weight (weighing).
Relationship Between Exercise and Weight Loss
Aerobic exercise is recommended, in principle, for anyone who wants to maintain a suitable level of cardiovascular fitness. But this is a claim with limitations. He says we should do gentle exercise for a long time in order to use primarily fat as energy substrate.
This may be a physiological perspective, but in reality, is not as crucial as what substrate we are using total caloric expenditure produced, and this will be greater if we work within certain limits (somewhat higher than mean gentle jogging or bicycling).
Without going to assess the need for an adjustment in feeding habits – is necessary and we talked about in the section on nutrition – we consider the problem of excess weight is the lack of stimulation on the muscle.
Recommend only the development of aerobic work (any kind) is to see the problem of overweight from a single perspective. However, this problem is multifactorial and we put a solution that involves an integration of the different factors.
The metabolic changes that occur in our agency relationship with the endocrine system and the muscles, especially in reference to sarcopenia or muscle loss. Therefore, having greater muscle mass will benefit the regard of higher metabolism and a decrease in the ratio of lean tissue and fat.
But we should consider other aspects such as the fact that a sedentary person to raise the volume to make a significant long-term aerobic work is a metabolic stress it can bear, but may be very hard for their muscular-articular structures.
It would therefore be necessary to begin with moderate work, travel light type, and increasing the intensity gradually, a process perhaps something temporary “long” for the customer desires. The shortest path may involve combining this work with a proper anatomical muscle conditioning.
Furthermore, we must consider the perception of effort. The individual may be more psychologically prepared to withstand a load of medium or long term intermittently, that a continuous and very long-term (not just from a psychological standpoint, but in terms of joint overload). This can cause negative feelings and create a disincentive for physical activity. Many times the person leaves the implementation of physical activity.
From here, defended the proposal of intermittent aerobic exercise and above all, neuromuscular physical activity (or tone), always in terms of personal characteristics.