May 1, 2011

Posted by in Fitness, Health | 0 Comments

The Benefits of Resistance Work

The benefits of resistance exercises, whether it’s in the form of “fitness training” bodybuilding, or “Cross-fit” are numerous. You’ll always get more “bang for your buck” with resistance training than any other forms of exercise. I promise that I won’t go into a long dragged out article like I did the last time. I’ll just state the benefits and let you take it from there.

I do like what strength and conditioning coach and personal trainer Nate Miyaki says about the benefits of resistance training:

    • The body transformation process is much more complex than calories in vs calories out. The real key is the nutrition and exercise protocols to raise the resting metabolic rate and manipulate your anabolic, lipolytic hormones, and enzymes. Resistance training will have much more of a positive effect on these processes than aerobic training.
    • Muscle loss because of excessive cardio greatly lowers the resting metabolic rate and inhibits natural hormone production.
    • Calories burned during an exercise session are relatively small compared to the amount burned the other 23 hours of the day during the recovery process or at rest. Most fat oxidation occurs between training sessions, not during. Your exercise sessions should primarily be geared towards building muscle and boosting the metabolic rate, and not trying to burn fat.
    • Upon cessation of an exercise session, resistance training raises the metabolic rate or the “after-burn effect” for much longer periods of time than aerobic work—up to 48 hours. This is because all of the steps involved in the recovery process from resistance training (cell activation, tissue repair, protein synthesis) all require energy (calories).
    • Too many aerobic sessions raise cortisol levels. Long sessions can lead to excessively high levels, and too frequent sessions can lead to chronically elevated levels, neither of which is good for the bodies composition enhancement. Cortisol can force the body to break down its own muscle tissue, and through a long process, use it for fuel. It also can lead to increased fat accumulation, especially around the midsection.
    • Resistance training also raises cortisol levels, but it also raises Testosterone and growth hormone-potent muscle building/fat burning hormones that can offset cortisol.
  • Resistance training has more powerful, positive nutrient partitioning effects than cardio, meaning that the nutrients are diverted more towards the muscle cells and away from fat cells (where they can be stored as body fat).

I could list more of what research states on the benefits of weight training but I’ll stop here for now.

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