Lifting Weights Reduces Weight Essay, Research Paper
Lifting Weights Reduces Weight
We all know that regular aerobic exercise raises the Basic Metabolic Rate, or BMR which in turn burns calories, thus resulting in weight loss. There is, however, increasing evidence to support the idea that there is another way to increase metabolism and keep it up over a long period of time. This other exercise is called strength training, or isometrics. Strength training involves working an isolated muscle group against resistance repeatedly. Most commonly known would be weight lifting.
Many view the benefits of strength training and aerobic exercise differently. Most simply stated: Aerobic activity burns calories while strength training increases strength and muscle. We do not typically think of weight lifting as raising the Basic Metabolic Rate. However, it has been shown that when muscles are put through the rigorous resistance involved in weight lifting, they rely on more nutrients to replenish what is being lost during the work-out. In order to get these nutrients, the body?s metabolism must remain in constant motion expending it?s stored energy reserves. The body is burning calories, and not only that, the constant feeding of nutrients to the muscles is keeping the BMR (Basic Metabolic Rate) at a raised level and for a longer amount of time. Also, the larger the muscle becomes, the more it requires of nutrients to sustain itself. This keeps the BMR in high gear-even after the exercise is completed!
What is being suggested here, is not so much that strength training is a cardiovascular work-out. On the contrary. Aerobic training is still the best work out for a strong heart. However, strength training can be utilized in losing and keeping pounds off. A commentary from agents at Colorado State University ask you to consider this: From the ages of 20 to 70, the body loses about 30 percent of its muscle mass. This is the same as seven pounds of lean body tissue every ten years. During this time, metabolism slows as well by about ten percent. Over the course of fifty years, fewer calories are burned, resulting in increased body-fat composition.
What can we glean from this? Fat replaces muscle as you get older and less muscle means less nutrients are required, resulting in a slower BMR. It is not possible to replace the lost muscle, however, the benefit still available is that the muscle tissue that remains can be strengthened and enlarged at any time.
Other benefits associated with strength training include increased stamina which is essential to maintaining performance later in life. Also, the chances of adult-onset diabetes occurring are decreased because increased muscle mass improves your ability to process sugar out of the blood and through tissue by means of insulin. Strength training also improves your level of beneficial cholesterol to harmful cholesterol as well as maintaining your level of bone mass, due to the pressure exerted on the bone. Of course, an obvious benefit is the body shape and contour it gives you as well as the added mobility you would notice right away. Remember that your muscles support your bones (ie. hip flexibility).
What is a little regular exercise and dedication worth compared to enjoying the life-long benefits of good health, maintained vigor and looking good? A long life “full of life” is priceless!