Benefits of Strength Training : Metabolic Efficiency
By Chad Tackett
Metabolic Efficiency
That one-half pound of muscle loss every year after age
25 produces a one-half percent reduction in basal metabolic rate (BMR)
every year. A reduction in BMR means that our bodies are less able to
use the food we consume as energy--thus more gets stored as body fat.
Everyone has an individual basal metabolic rate. "Basal metabolic
rate" refers to the energy used by our body at rest to maintain
normal body functions.
Our muscles have high energy requirements. Even when we
are sleeping, our muscles use more than 25 percent of our energy (calories).
When you implement the principles of effective strength-training, and
if you are consistent in your program, you will achieve an increase
in lean muscle mass throughout your body and increase your BMR. In other
words, you can actually condition your metabolism to work better and
more efficiently even when you are at rest. An increase in muscle tissue
causes an increase in metabolic rate, and a decrease in muscle tissue
causes a decrease in metabolic rate.
Once again: adults who are not on a safe, effective strength-training
program will experience an annual half-pound loss of muscle and half-percent
reduction in metabolic rate unless they begin some form of strength
training. The gradual decrease in muscle and BMR is related to the increase
in body fat that most people gain as they get older if they do not strength
train. With a decrease in muscle, less energy is used for daily metabolic
function, so calories previously necessary to perform the activities
of daily living now end up stored as fat.
You can see that anyone interested in decreasing body fat
percentage--and their risk of disease--as well as in increasing physical
performance and appearance, should be strength training to help condition
their metabolism (BMR).
One of the biggest mistakes people make when starting a
weight-management program is not including a strength-training program
with their cardiovascular exercise and low-fat eating regimen. This
is unfortunate because when we cut calories without exercise, we can
lose muscle as well as fat. Many do not choose to do strength training
because 1) they mistakenly think they are going to make their body big
and bulky, and 2) they do not realize how beneficial and important strength
training is in a weight-management program. Whether it is strength,
endurance, muscle size or muscle tone (or a combination) you desire,
all are very realistic and obtainable.
This article was provided by GHF.
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