É assim que o treinamento de força influencia seu metabolismo

When you think about speeding up our metabolism to burn more calories, we always think about having to get some type of Aerobic exercise done. Yes, it is a great way to achieve it but in this occasion, we will show you how strength training changes our metabolism.

Repeatedly we have detailed the advantageous effects of aerobic exercise on metabolism and its revving acceleration. But how often do we think about strength training as a way to increase the rate of our metabolism?

We already understand that aerobic exercise speeds up your heart rate and breathing because the muscles need more blood and oxygen to produce energy; the same mechanism, in fact, that accomplishes this takes place. This action leads to energy being derived from the fat reserves that our body holds. The best way to speed up metabolism is always related to aerobic activities, but it is not the only way to success.

É assim que o treinamento de força influencia seu metabolismo

If you are doing high-intensity activity your body require quick energy, so it will prefer to use first our glucose we have in our body. We can use it for rapid, short-term energy. But once that is depleted, the body has to turn to its fat reserves to generate energy.

Histórias relacionadas

Como se livrar do bojo do sutiã: exercícios Por que o impulso do quadril é um dos melhores exercícios para hipertrofiar o glúteo?

This phenomenon is what happens when we aredoing an aerobic activity, andit is certain that the metabolism keeps itself active for a couple of hours after the aerobic activity in question.

But what we’re interested in at the moment, and what we want to concentrate on, is what effect strength training has on our metabolism. The strength training is the concentration of a load only on muscular work, when an explosive effort becomes a response to that load.

However, contrary to popular belief, weight training also increased metabolism. It’s a good method in the long term to keep you more active and to burn more calories without you needing to give much thought to it.

To know from where and how the strength training gets involved in our metabolism, we will pay attention to 3 moments: and effect during the exercise, one after the exercise and in the long term with the niacin of muscular mass.

Leia também: Treino de treino Tabata e seus benefícios para a saúde

What happens in the metabolism while we train strength?

When we strength train, what we are doing is contracting muscles within our body to overcome opposition. Resistance is the load. The metabolic response will depend on many things, above all in the type of training that we do, that is to say that more load or more intensity we add the effect that we obtain will be different.

What will be is that raising the load, our metabolism get the job done, as we get the quick energy of which the glucose we keep. This glucose provides us with instant energy we need to lift more.

If we do this as part of our training then energy will depend on the weight we lift and the duration of the activity.

This activates metabolism and the body will demand energy from our bodies. Because the muscles need it to produce the necessary exercises. We’re going to burn more or less glycogen, depending on – A) The intensity of, and B) The duration of, the exercise.

What happens after strength training?

After practicing strength training , the metabolism undergoes a change , and it continues to remain active. This is produced by various processes that take place in the body.

Once the exercise is finished, phosphocreatine resynthesis occurs in the muscle. Lactate is accelerated and the restoration of oxygen stores in the blood and muscle begins. Body temperature has increased, as has heart rate and breathing.

After training the body suffers a series of effects that will increase oxygen consumption and therefore calorie burning.

Everything described above, together with the fact that the body increases the production of certain hormones, causes oxygen consumption to increase . This increase in oxygen consumption keeps calorie burning active after training, even up to a few hours later.

Leia também: Exercícios de treinamento funcional: benefícios, tipos e precauções

What will happen in the long-term metabolism, when we get higher fibers?

Thirdly, we are going to focus on the effects that strength training will have on our metabolism in the long term. By training strength we make the muscles grow and to do so the fibers that make them up will increase. This increase makes the muscles larger.

The metabolism will be altered with this gain in two directions. It will increase the basal metabolic rate. 

This means that our body will consume more energy at rest, since having larger muscle fibers will require a greater intake of food, which translates into greater energy consumption. By increasing muscle fibers, you will increase basal consumption and post-workout oxygen consumption

On the other hand, this increase in mass will also increase post-exercise oxygen consumption. This greater consumption of oxygen will cause the body’s energy requirement to be greater. Therefore the metabolism will be activated much more and with it the burning of calories.

Given these three points, we must keep in mind that with strength training, we will achieve greater energy consumption in the long run . With aerobic exercise it is faster, but not as persistent over time as it is with strength training.

Therefore, it is good to consider the benefits that working strength will bring us in the long term, making our metabolism accelerate and thus achieving much better results, while keeping our muscles perfectly toned.

Points To Ponder.

• EPOC Effect (Excess Post-Exercise Oxygen Consumption): Strength training gives a huge boost to EPOC, or body continues to burn more calories hours after completion of the exercise.
• Hormonal Boost: Strength training enhances the growth hormone and testosterone which helps in muscle repair, burning of fats as well as stimulating metabolism in the long term.
• Metabolic Flexibility: Contrary to the aerobic exercise, strength training enhances the capacity of your body to alternate the metabolism between carbs and fats in a more effective way.
• Aging & Metabolism: Muscle mass in a normal individual decreases after age 30 (sarcopenia). This is avoided by strength training which maintains a higher metabolism even in old age.
• Combination Advantage: When strength training and aerobic exercise are progressively combined, they are the most effective with short-term calorie burning and long-term metabolism building.

Expert Interview Insight.

I interviewed Dr. Rakesh Menon, Specialist in Sports Medicine on the same: Is strength training better or worse than cardio in terms of metabolism:

The vast majority of the population think that running or cycling are the only ways to burn the calories. But muscle is a tissue that is active metabolically. When you build lean mass through strength training, then your body burns a lot of calories even when you are asleep. That is the secret of weight training.

In the meantime, Fitness Coach Priya Sharma commented:

I am witnessing a lot of the women shunning strength training believing they will have to be bulky. As a matter of fact, it accelerates metabolism, flattens the belly and simplifies fat burning. My clients that strength train thrice per week achieve results more quickly as compared to those that only perform cardio.

Perguntas frequentes.

linha de fundo.

Building muscle is not the only benefit of strength training: It is a high-end method to re-write your metabolism. In contrast to cardio, which only burns calories during the exercise, strength training is what develops lean mass that keeps your metabolism level elevated throughout the day.

Strength training is non-negotiable in case you want to lose fat in a sustainable way, build lean muscle, and have a metabolism that operates even when you are asleep. It is all about consistency, progressive overload and combining it with balanced nutrition to get the best out of it.