Understanding Resting Metabolic Rate
Before delving into the topic of how much strength training can boost resting metabolic rate, it’s important to understand what resting metabolic rate (RMR) is. RMR is the number of calories your body burns while at rest, which is responsible for maintaining vital functions such as breathing and circulation. It varies from person to person, depending on various factors such as age, gender, weight, and muscle mass. Additionally, it accounts for 60% to 75% of the total calories burned in a day, making it an essential factor in weight loss and management.
Factors Affecting Resting Metabolic Rate
Several factors affect RMR, including body composition, age, genetics, and diet. Lean muscle mass has a higher metabolic rate than fat mass, meaning that people with more muscle mass will generally have a higher RMR. Aging also decreases RMR, as the body loses muscle mass and bone density, and hormonal changes occur. Genetics play a role in determining RMR, but it’s not the only factor. Diet and exercise can also affect RMR, as consuming fewer calories than the body requires can slow down the metabolism, and regular exercise can help increase RMR.
The Relationship Between Strength Training and RMR
Strength training is a type of exercise that involves resistance or weights, aimed at increasing muscle mass and strength. Several studies have shown that strength training can increase RMR, meaning that the body will burn more calories at rest. The increase in RMR is due to the increased muscle mass, which requires more energy to maintain, leading to an increase in metabolic rate. This increase in RMR can last for up to 72 hours after a strength training session, making it an effective way to boost metabolism and aid in weight loss and management.
How Much Can Strength Training Boost RMR?
The amount of increase in RMR due to strength training depends on several factors, including the intensity and frequency of the training, the individual’s body composition, and the duration of the training. Studies have shown that strength training can increase RMR by up to 7% to 10% in previously sedentary individuals. However, the increase is more significant in individuals with less muscle mass, those who are older, or those who are dieting. Additionally, the increase in RMR due to strength training is less significant than that due to cardiovascular or aerobic exercise. Nevertheless, strength training is a beneficial way to increase muscle mass and RMR, leading to various health benefits.
Benefits of Strength Training
Strength training offers several benefits aside from increasing RMR. These benefits include:
Improved Muscle Mass and Strength
Strength training is an effective way to increase muscle mass and strength, leading to improved physical performance and functionality. It can also help prevent age-related muscle loss and maintain bone density.
Increased Metabolism
As mentioned earlier, strength training can increase RMR, leading to an increase in the number of calories burned at rest, making it a useful tool for weight loss and management.
Improved Insulin Sensitivity
Strength training can help improve insulin sensitivity, making it easier for the body to regulate blood sugar levels and reduce the risk of developing type 2 diabetes.
Reduced Risk of Chronic Diseases
Regular strength training can help reduce the risk of chronic diseases such as heart disease, stroke, and some types of cancer.
Improved Mental Health
Strength training can help improve mental health by reducing anxiety and depression symptoms, boosting self-confidence and self-esteem.
Conclusion
Strength training can be an effective way to increase RMR, leading to an increase in the number of calories burned at rest, making it a valuable tool for weight loss and management. However, the increase in RMR due to strength training is less significant than that due to cardiovascular or aerobic exercise. Strength training offers several benefits aside from increasing RMR, making it an essential part of any fitness routine. In conclusion, adding strength training to your fitness routine can lead to various health benefits, and it’s never too late to start reaping its rewards.