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Fitness Topics
For decades, cardiovascular exercising was touted as the primary, if not sole, means to attaining a healthy and shapely body. During that time, strength training—namely weight lifting—was recognized exclusively for building bulky muscles. For the general population, it was believed weight training would create bulky, non-functional muscles while decreasing flexibility. Such views are now regarded as myths, yet their negative connotations linger on.
Over the last decade, numerous studies have shown that a multitude of benefits are associated with strength training. Cardiovascular conditioning, strength training and flexibility are all interrelated, yet mutually exclusive. From improved fat burning to decreases in resting blood pressure and heart rate, strength training is now recognized as a necessary component of exercise, deemed as important as aerobic conditioning.
Strength training is an important component of any fitness program—whether for senior citizens, adolescents, athletes, or for programs involving sports rehab, cardiac rehab or psychological well-being.
Regarding fat burning through exercise, there is more involved than simply counting the number of calories burned per minute. Granted, aerobic exercise will burn more calories per minute than any other form of exercise. However, with more muscle density, more total calories will ultimately be used up — whether during exercise or at rest.
For each pound of muscle, the body burns up to 50 calories per day more. With an extra 5 pounds of muscle, there would be an extra 350 calories burned per week. This translates to 1 extra pound of fat metabolized every 10 weeks. Since muscles are round-the-clock fat burners — whether during physical activity or while sedentary. Strength training helps elevate metabolism to a higher level—and on a steadier basis than any other form of exercise.
Aerobic exercise improves cardiovascular efficiency by keeping the cardio-respiratory system functioning optimally. Strength training, however, plays a vital role in enhancing endurance and aerobic capacity. With stronger muscles, it takes more time and more stress before fatigue sets in. Strength training also enhances cardiac functioning in that the heart muscle itself becomes thicker and stronger. As the heart pumps more blood through the body with each contraction, blood pressure and heart rates are lower at rest and during exercise.
Due to the repetitive nature of aerobic exercise, there is potential risk for muscle tears and joint strain due to overuse. In order to strengthen a joint, you must strengthen the muscles surrounding that joint. Through strength training, the potential for injury is minimized. Tendons and ligaments (connective tissue for muscles and bones), highly vulnerable to the stresses of aerobics, become stronger. Bones, to which the tendons are attached, become thicker.
In the area of flexibility, many people still perceive strength training as a hindrance. In reality, weight training increases flexibility. The exerciser should perform a proper warm up and cool down (6 to 10 minutes of aerobics) before and after each strength training session. When performing strength exercises, it's critical to perform each repetition slowly, following a full range of motion. Many athletes now engage in weight training in order to improve their performance in their chosen sport, from boxers and gymnasts to track athletes and basketball players.
In summary, all three methods of aerobic, strength, and flexibility training should be included as part of a regular exercise program. One caveat, however, is that aerobic and strength training workouts should be kept separate from each other. When styles are combined, there will be either a reduction in endurance gains or a reduction in strength gains as compared with training for each separately. Include stretching exercises with each session.
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