According to the American Council on Exercise (ACE) A new study confirms what many discovered long ago – strength training plays an important role in ridding the body of extra weight. My own experiences certainly support this research as well. I lost more weight once I added strength training into my regular routine.
Sure, aerobic exercise burns calories, but the body’s metabolism quickly returns to pre-exercise levels, usually within 30 minutes or so. Resistance training, according to the researchers at Johns Hopkins University, leads to increased calorie burning for up to two hours after the workout is over.
Carol A. Binzen and colleagues recruited 10 moderately trained women to perform three sets of 10 exercises at 10-repetition maximum with a one-minute rest period between each set. Researchers found that fat oxidation was significantly higher after the strength-training session.
Unfortunately, because weight training often results in a corresponding increase in weight (at least at first) due to increased muscle mass, many women abandon their strength-training efforts, opting instead for strictly cardiovascular activities. However, researchers suggest combining aerobic exercise with regular strength training for maximum benefit.
So, remember to work strength training into your weekly routine. I recommend 2-3 sessions of strength training per week. My favorite blend of strength training, cardio and yoga is the P90X series .