Resist to Persist: Muscles Help Burn Body Fat

Resistance training is the fourth component in the five fitness fundamentals and is a very important factor in increasing muscular strength, muscular endurance, bone density and fat burning. Sadly, this component is often ignored instead of used to enhance a proper fitness regime.

We lose between 30 - 40% of muscle mass between the ages of 25 to 75. Resistance training counteracts this by increasing bone density. Since muscle is denser than body fat, our skeletal structures must be able to support this density. When we engage in resistance training, our brain sends signals for our bones to fortify themselves with calcium in order for our bodies to be able to support the density of the muscle.

Another benefit of resistance training includes building muscles to burn body fat faster. Muscles burn between 50 and 75 fat calories per hour per pound at rest, depending on which expert you consult, as opposed to the only five to eight calories per hour per pound that fat burns. In addition, resistance training decreases your risk of developing heart disease, helps fend off high blood pressure, prevents adult-onset diabetes, and minimizes chances of developing coronary heart disease in later years. It builds stronger bones to help protect against osteoporosis, reduces tension and stress, increases confidence, can be inexpensive and easy to learn, and gives you a great body!

What is resistance training? It is any exercise or group of exercises that puts continuous resistance on muscles in order to build or strengthen muscle tissue and fibers. Some forms of resistance training include resistance bands, free weights, plyometric and isometric exercises, and using one's own body weight such as yoga and Pilates.

Resistance bands are rubber tubes or bands with varying degrees of difficulty you can use to strengthen your joints or muscles. They are easy to use, convenient, and compact so that you can travel with them. Anyone starting a resistance program should begin with resistance bands to strengthen joints and get them accustomed to resistance before using weights. Do this for two to three weeks before moving on to free weights or machines. Physical therapists also use bands to conduct corrective training on patients with injuries and disabilities.

Weight training is a valuable type of resistance training. After using bands for two to three weeks, begin weights with machines, then move on to free weights. Free weights such as dumbbells and curl bars should only be used once you have gotten accustomed to machines and bands, in order to prevent overworking a weak or tender joint or muscle. Serious muscle and joint damage can occur if proper form is not used and too much weight too fast is utilized.

Plyometrics involves using your own body weight with gravity to strengthen muscular power and endurance. Power is strength plus time. It is the elongating of a muscle followed by a contraction of that muscle. An example of a plyometric exercise would be push-ups with claps. The downward movement is the elongating of the pectoral or chest muscles, which loads the muscles, followed by pushing up into a clap which utilizes gravity. Other examples include jumping back and forth over a rope or band (called zigzags), sprinting such as wind sprints, and even hopscotch is a plyometric exercise.

Isometrics use body weight without jumping, such as in lunges and regular pushups. Another example of an isometric exercise is holding a pose, as in certain yoga and Pilates movements. Although this may sound simplistic, isometric exercises and contractions can be quite challenging and just as beneficial as traditional resistance training.

Resistance training should not be ignored in lieu of cardiovascular exercise, but rather used in conjunction with cardio or aerobic activity to help drop body fat, increase strength and endurance, and increase bone density. When performed in a proper manner, with proper breathing techniques and form, resistance training becomes an ally to good health and fitness.