People have been practicing resistance training or weight lifting for centuries to build up muscle strength. A new study says that weight lifting, which is done by bodyweight, resistance machines, free weight, and dumbbells is beneficial for people who are trying to lose weight. It helps in building muscle strength, age-related muscle loss, and improves muscle size as well. Experts have said that running and cycling, which are effective in losing weight, have certain limitations. These activities can reduce muscle size, which leads to weaker muscles and greater weight loss than expected. The findings of the study show that resistance training has an advantageous effect on cutting down body fat. It strengthens muscles as well.
Experts say that muscles need more energy during the exercise; this energy depends on muscles’ ability to break down fat and carbohydrate stored in the muscles, liver, and fat tissues. During the exercise, breathing gets faster and our heart pumps harder to provide oxygen fat and carbohydrates to our exercising muscles. After the exercise, the oxygen uptake stays elevated to get the muscles back in resting state. This occurrence is known as excess post-exercise oxygen consumption (EPOC). In general terms, we can call it the after-burn effect. It explains the duration of an elevated state of oxygen uptake, which is required to help the muscles recover. The duration of the after-burn effect is based on the type, length, and intensity of the exercise. It depends on a person’s fitness level and diet as well. A long-duration exercise, which involves multiple large muscles, that is performed to a near fatigue state leads to a higher and long-lasting after-burn effect.
Experts have said that high-intensity interval training (HIIT) and resistance training are the most efficient exercises that result in elevating long and short time after-burn effect. HIIT type exercises are more helpful as they are linked with increased fatigue state. Fatigue state requires more oxygen and energy to restore depleted energy bank and damaged muscles. Experts have claimed that resistance training proves to be a more effective exercise, which involves high-calorie burn during the training session. It is beneficial for long-term weight loss as well. Experts have said that muscle size has a crucial role in controlling the resting metabolic rate (RMR). RMR determines the amounts of calories; the body needs to function at a resting state. RMR contributes to 60 to 70 percent of total energy expenditure among non-exercising people. A review of 18 studies as well has shown that resistance training has been effective in elevating RMR as compared to aerobics and combined aerobic and resistance training. Experts have advised people to say that it is essential to regulate calorie intake to lose weight and sustain fat loss.