Understanding Strength Training
Strength training is a type of physical exercise that uses resistance to build muscle strength, size, and endurance. This type of training can be done with free weights, weight machines, or even bodyweight exercises. Strength training has numerous health benefits, including building stronger bones, improving balance and stability, and reducing the risk of chronic diseases such as diabetes and heart disease. However, one of the most significant benefits of strength training is that it burns calories.
The Difference Between Strength Training and Cardio
Strength training is often compared to cardio exercises, such as running or cycling. While both types of exercise can burn calories, they do so in different ways. Cardio exercises burn calories by increasing the heart rate and breathing rate, which causes the body to use stored energy. Strength training, on the other hand, burns calories by increasing muscle mass. When you lift weights or do bodyweight exercises, you create small tears in your muscles. Your body then repairs these tears by building new muscle tissue, which requires energy. This energy comes from the calories you consume.
How Strength Training Burns Calories
EPOC
One of the ways that strength training burns calories is through EPOC, or excess post-exercise oxygen consumption. EPOC is the amount of oxygen your body uses after a workout to return to its normal state. This includes repairing muscles, replenishing energy stores, and regulating hormones. EPOC can last for up to 48 hours after a strength training workout, which means your body is burning calories long after you’ve finished exercising.
Increased Metabolism
Strength training also increases your metabolism, which is the rate at which your body burns calories at rest. When you have more muscle mass, your body requires more energy to maintain it. This means that even when you’re not exercising, your body is burning more calories than if you didn’t have as much muscle mass. In fact, studies have shown that for every pound of muscle you gain, your body burns an additional 50 calories per day at rest.
Cardiovascular Benefits
While strength training doesn’t burn as many calories during the workout itself as cardio exercises do, it has additional cardiovascular benefits that can help with weight loss. Strength training can improve blood flow and lower blood pressure, which reduces the risk of heart disease. It can also improve insulin sensitivity, which helps regulate blood sugar and reduces the risk of diabetes.
Conclusion
Strength training is an effective way to burn calories and improve overall health. It works by increasing muscle mass, which requires energy to maintain. This energy comes from the calories you consume, which means that the more muscle mass you have, the more calories you burn at rest. Strength training also has additional benefits, such as improving cardiovascular health and reducing the risk of chronic diseases. Incorporating strength training into your workout routine can help you reach your weight loss and fitness goals.