你为什么力量训练是训练需要如果You’re Trying to Lose Weight

你为什么力量训练是训练需要如果You’re Trying to Lose Weight

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你为什么力量训练是训练需要如果You’re Trying to Lose Weight

当您考虑减肥的最佳锻炼类型时,您的思想可能不会立即跳到万博彩票下载安卓狗万体育买球strength training,但应该。虽然绝对是真的cardio workoutsget your heart working harder and as a result, help your body burn calories, strength training is what’s really going to give yourweight-loss goals那额外的提升。

Before we really get into it, we want to make it clear that weight loss as a goal isn’t necessarily for everyone. For anyone who has a history of disordered eating, even if you’re in recovery, you should speak with a doctor before you pursue any weight-loss goal, including starting a new exercise routine. And even if you don’t have a history of disordered eating, it’s really important to have realistic expectations and make sure you’re pursuing weight loss in a healthy way. Results can be incredibly difficult to come by, may take a very long time to achieve, and are also really hard to maintain. Also important to remember: Exercise is only part of the equation. You have to产生卡路里赤字(燃烧比一天消耗的卡路里更多)为了减肥,这不仅需要锻炼,但也意识到你在吃什么,,,,making sure toeat quality calories并观看份量。您需要定期睡得好。您需要降低压力水平。您需要照顾您的其他身体需求。有这么多因素在起作用,因此减肥对每个人来说都是非常独特的体验。万博彩票下载安卓狗万体育买球

If weight loss is a goal of yours, incorporating strength training into your routine is key. Here’s the thing, while strength training may not give you the instant heart-pounding, sweat-dripping satisfaction of, say,尊巴or anindoor cycling class,,,,in the long run, building lean muscle definitely works in favor of your weight-loss goals. The short version? Having more muscle means your body burns more calories at rest. The long version? Read on for more on why strength training is the best exercise for weight loss.

STRENGTH TRAINING HELPS BUILD LEAN MUSCLE

“有氧运动实际上是减肥最有效的,但是,not最好的是燃烧脂肪和增加瘦肉(肌肉)。”Noam Tamir,C.S.C.S.,创始人TS健身。当您严格通过有氧运动减肥时,失去肌肉是正常的andfat. And if resistance training isn’t a part of your plan to counteract this, you could actually be slowing down your metabolism by losing lean muscle mass, rather than revving it up (which can lead to减肥高原)。

Strength training is better at muchbuilding muscle麦克马斯特大学运动生理学家Michaela Devries-Aboud博士解释说,仅仅是心脏的例行工作。“当您举重时,您会超负荷肌肉,并且可以适应能够增加重量。肌肉适应的方式是增加一种称为肌原纤维尺寸(肌肉的收缩单位)的方式。”她解释说。阻力训练刺激了这种增长,这会导致肌肉质量随着时间的推移而增加。“还有aerobic exercise也可以[刺激这个过程],这种增加不如抵抗运动那么大。”

更多肌肉=较高的BMR(基本代谢率)

Having morelean musclemeans your body will burn more calories at rest. Having more muscle increases your everyday base metabolic rate, or BMR (AKA, how many calories your body would burn just to keep itself running if you did nothing but binge on Netflix all day). “Muscle mass is a more metabolically expensive tissue,” explains Devries-Aboud. “The metabolic demand of a pound of muscle is greater than it is for a pound of fat, so just sitting around, the amount of energy needed to maintain a pound of muscle per day is greater than that of a pound of fat. The more muscle you have the more calories you burn throughout the day.”

“Muscle is constantly being broken down, recreated, and synthesized, and all these processes require energy. The more muscle you have, the more energy it takes for this process,” adds Tamir. So by building more muscle, you’re stoking the fires of your metabolism. By increasing your BMR and burning more calories at rest, you’re also increasing your calorie deficit, which is necessary for weight loss. (Get all of the formulas and information you need to figure out多少卡路里你应该吃减肥。)万博彩票下载安卓狗万体育买球

如果你看不到,不要害怕huge结果是:“借着衣服的身材,因为肌肉比脂肪更紧凑,” Devries-aboud建议。如果您的体重不如想象的那么多,那么您可能会因为失去脂肪而建立肌肉,这是一件好事!(不,你won’t get bulky。)

“新肌肉对decreasing body fat,” B.S.,C.S.C.S.的Holly Perkins解释说“最终结果是,无论规模如何,您都更加瘦。”

YOU’LL STILL BURN CALORIES DURING A STRENGTH WORKOUT

Even though cardio gets a lot of the credit when it comes tocalorie-torching workouts,,,,you can still get a great burn during a strength-training session by adding in some heart-pumping elements. There are several things you can do maximize your burn, says Perkins: Move faster between exercises, don’t休息之间,,,,move quickly during each set, increase your reps, and choose heavier weights (but don’t go so heavy that you risk injury, of course). Or, “add a five-minute cardio burst in-between strength moves: Hop on the treadmill and jog or sprint for five minutes,” says Perkins.

她解释说:“这些方法主要是因为它们在锻炼过程中增加了您的心率。”“心率的提高意味着对燃料的需求更大,而对燃料的需求更大意味着您的身体需要更多的卡路里。另外,由于强烈的锻炼,您过量运动后消耗氧气,,,,or EPOC, will [go up and] result in morecalories being burnedafter the workout. Think of EPOC as a temporary boost to your metabolism.” This is known as theafterburn effect

HERE’S HOW TO ADD STRENGTH TRAINING INTO YOUR WEIGHT-LOSS PLAN

在一天结束的时候,你仍然l have toburn more calories than you take in减肥,即使锻炼肌肉可以帮助长期保持这种状态,但每天消除卡路里仍然很重要。塔米尔说:“拥有具有挑战性的心血管例行程序有助于您的热量缺陷。”

Moral of the story: Do both力量训练和有氧运动,塔米尔说。在成功的减肥计划中包括两种类型的培训非常重要。通常,塔米尔(Tamir)建议每周三到四次训练力量训练45至60分钟。塔米尔指出:“力量训练还使您能够在有氧训练期间忍受更多的能力。”“您越强,完成有氧运动所花费的精力就越少。”

This means you can increase your performance in cardio-based activities: “For example, having strong glutes for running helps you go faster for longer, which burns more calories. And doing exercises to strengthen your core can help you maintain form for biking, which can also help you burn more calories,” says Tamir.

So no need to ditch the dance cardio ortreadmill workout—just throw some weights into your routine a few times a week, too.

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