The Benefits of Strength Training (versus Cardio)

We have been told by everyone we know from friends and family to all the PSAs on TV about how important it is to get at least 30 mins of exercise in at least 3 times, though 5 times a week is most beneficial. However, what many of don’t realize how important the benefits of strength training is for our bodies, and over all well being, and of course for weight loss.

For every pound of lean muscle you build during strength training you will burn an addition 35-50 more calories per day, compared to having less lean muscle.  This means that even while you are sleeping you are burning more calories than you would with just doing cardio alone.

Cardio exercises will burn more calories per minute than you will with strength training. For instance a person weighing 130 pounds will burn around 5-7 calories per minute with strength training, when doing cardio that same person will burn 8-12 calories per minute. Now here’s the difference. Strength training may burn less while performing the exercise, however, because you are building more lean muscle you will actually burn more calories during the day. With cardio the calories you burn only take place during the exercise itself, while strength training will continue to burn calories (and at an increase amount) throughout the entire day.

Because of the increase in the amount of calories burned throughout the day, you are also increasing your metabolic rate, which in the long run helps us with our battle of the bulge.

Another fabulous benefit of strength training is increasing & restoring your bone desity.  It will actually help prevent and fight the disease osteoporosis, and help increase your bone density. So strength training is not just for men, but most certainly beneficial to women of ALL ages!

The suggestion for strength training is to complete at least two to three sessions per week.  You will want to select at least two exercises per muscle group, and complete sets of 10-12 resp for the upper body, and 12-15 reps for the lower-body & ab muscles.

I personally strength train every time I work out, so around 4-5 times a week. I work my abs/core every time and will do either lower body or upper body every other time.

So bust out those weights and start building that lean muscle!

 

Articles Referenced:

Living  Strong

Strength Training Women

 

 

 

 

 

 

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