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Weight Training & Fat Burning|
| Incorporating weight training into your regular exercise program can help burn unwanted fat pounds for two reasons. One reason is the muscle fibre and the second reason is an increase in your metabolic rate. 
Weight training, or as some refer to as strength training,
should be performed a least 3 times per week. Although a personal trainer
can help prescribe the best program for you, as a general rule it is
recommended that a minimum of one set per exercise for each major muscle
group is performed. The major muscle groups are quadriceps, hamstrings,
low back, upper back, abdominals, chest, biceps, triceps, shoulders and neck.
Each exercise should consist of 8-12 repetitions, done in a slow, controlled
manner. The resistance should fatigue the muscle group by the end of the set. |
Muscle fibre is the basic element of the muscle. These are the three types of muscle fibre: slow twitch (slow oxidating (SO) or type I), fast twitch (Fast oxidative - glycol tic (FOG) or type IIA) and pure fast twitch (FT or Type IIB). Slow twitch fibres get most of their energy from fat burning, a process that requires oxygen. This is also fuelled by the fibres' ample supply of blood vessels, glycogen, mitochondria (cellular furnaces where fat and nutrients are burned) and the blood fats inside of various related cells. Pure fast twitch fibres are different in that they contract rapidly and fatigue easier. These fibres get their energy from burning glycogen. There are fewer mitochondria in the cells that makeup fast twitch fibre; therefore, these fibres burn less fat than slow twitch fibres. The fast twitch fibres also contract quickly, but sustain more endurance. This may be because they have more mitochondria than the pure fast twitch but less than the slow twitch fibre. The most interesting benefit of high intensity weight training (or long duration aerobics) is that you can change pure fast twitch fibres into regular fast twitch oxidative fibres. This type of high intensity weight training activity increases the amount of mitochondria in the fast twitch fibres to levels higher than those found in the slow twitch fibers. With more mitochondria present in the muscle cells, more fat is burned. Metabolism and the rate at which it functions represents the amount of energy you need on a daily basis to sustain your life. Even when resting or sleeping, muscle tissue is very active and requires up to 45 calories per pound per day. Consequently, losing muscle (muscle atrophy) results in a reduction of your metabolic rate. With less muscle, your body requires lower energy. Food once used as energy is now stored as fat. A sensible, long term and regular weight training program is the best in avoiding a decrease in lean muscle mass and metabolic rate. Beginning a regular weight training program can take some effort. No matter what your age, weight training will fuel a lasting lifestyle and add longevity & functionality to your life. Lifestyle Technologies
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