|
It's not news that regular aerobic exercise raises the Basal
Metabolic Rate (BMR) which in turn burns calories.
While this is still key to sound weight reduction, evidence
continues to build around the "Other Exercise," -- strength-training -- as
another way of increasing metabolism and keeping it up over a long
period of time.
Strength-training, or isometrics, is defined as repetitive exercises
that isolate muscle groups and work them against resistance. Weight
lifting is the most common form of isometric exercise.
While much known about the role of strength-training and BMR,
there's still a tendency to view the benefits of aerobic exercise and
strength training separately. That is, aerobic activity burns calories while
strength-training increases strength and muscle tone. Although the latter
does not maintain cardiovascular fitness, studies do indicate that muscle,
when put through rigorous resistance, relies on more nutrients to
replenish what is lost during a regular workout. To supply these
nutrients, the metabolism must remain in constant motion expending
energy (calories). This continual feeding to the muscle keeps the BMR
operating at raised levels for longer periods of time. Translated, the
higher and more prolonged the metabolic rate, the greater the number of
calories that are burned in the process. What's more, as muscle
increases in bulk, it requires even more nutrients to sustain itself. This
forces the BMR to stay in high gear -- long after the exercise is
completed.
If the body could lose fat the way it loses muscle over a lifetime,
fad diets would become a thing of the past. Unfortunately, the body
doesn't work that way, say Extension agents from Colorado State
University. Consider this: From the ages of 20 to 70, the human body
loses approximately 30 percent of its muscle mass. This equates to the
loss of seven pounds of lean body tissue every ten years. Within this
same period, metabolism slows progressively by approximately 10
percent. Over a course of 50 years, fewer calories are burned,
resulting in increased body-fat composition. Fat replaces muscle over
time, so that as one ages, the ratio of fat to muscle steadily increases.
Less muscle means fewer nutrients are required, therefore, there's less
reason for the BMR to "rev up." While it is not possible to replace
muscle, the good news is that the muscle tissue that remains can be
strengthened and bulked up -at any age!
Many other benefits of strength-training should not be overlooked
in the quest to keep the pounds off. From Colorado State University
Extension comes this list of advantages:
- Builds strength and increases stamina - Both are essential for
maintaining performance and independence in later life. Abilities such as
carrying groceries greater distances, getting in and out of chairs with
ease or performing household chores become increasingly more
important as one ages.
- Decreases the risk of Type II (adult-onset) diabetes - Increased
muscle mass improves the body's ability to use insulin more efficiently in
processing sugar out of the blood and moving it through tissue where it
is expended as energy. The less insulin that is required to perform this
function, the more plentiful the insulin supply will be throughout life.
- Improves the ratio of beneficial cholesterol (HDL) to "harmful"
cholesterol known as LDL.
- Increases and/or holds existing bone mineral - Weight-bearing
exercises, which exert pressure or gravity on the bone, help to maintain
bone mass, thereby minimizing the probability, and/or adverse effects of
osteoporosis. Loss of bone mineral becomes more pronounced after
menopause.
- Defines the contours of the body - Pound for pound, muscle
weighs more than fat, but takes up less room. Muscle is what gives the
body its athletic shape and tone.
- Produces quick results - The gains in strength, shape and tone
are observable within a few weeks after beginning a regular
strength-training program.
- Maintains mobility - This is especially important as one ages.
Maintaining stamina and strength, especially in the muscles that support
the hips and thighs, greatly reduces the risk of falling and fracturing a
hip.
- Improves aerobic endurance - Some studies indicate that
individuals engaged in aerobic events such as cycling or running
increase their endurance when performing these activities if they
supplement their workouts with on-going strength-training exercise.
The benefits of strength-training exercise far outweigh any risks
of injury if done correctly. A good place to start is by seeking out a
qualified fitness trainer. Many fitness trainers are available at community
recreation or fitness centers across the country. It's also a good idea to
consult with a physician if it's been awhile since you've engaged in an
exercise program. This is particularly true if you're over 40.
Isn't it nice to know that it's possible to burn calories while curled
up reading a book or watching a good show? Whether a young adult or
centenarian, strength-training helps maintain desirable body weight and
stamina. Call it "Murphy's Law," but the best things in life do require
regular exercise and dedication - minor obstacles to enjoying the life-long
benefits of good health, maintained vigor and that wonderful feeling of
self-accomplishment. Go ahead - "make it burn!"
For more information about the advantages of diet and exercise
call the Colorado State University Extension office in your county..
|
