**I wrote this article for livestrong.com, along with several others over the years. They edit the articles down to the point that they are very generic, and require that the topic is very specific.
They ask "experts" to write a short article with a title that is the very same as a question a person has asked livestrong.com. They also ask "experts" to make videos on topics that people have "googled." So the title of my video series may be "How do I lose weight using shake weight" or some other exercise trend. This is why I do not recommend the company (as well as other professionals i know).
Recently, I noticed that they removed author acknowledgment, and I do not agree with that practice!
Introduction
Weight training builds lean body mass, which will increase metabolic rate.
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Daily caloric expenditure is highly dependent on resting metabolic rate and physical activity. While aerobic exercise, such as swimming, burns more calories during the activity, if duration is the same, weight training or anaerobic exercise builds lean body mass and increases metabolism. Choosing an activity that you like is important, so that you are physically active and burn calories. Aerobic activity will strengthen the heart, while anaerobic will build bone density. Caloric expenditure goals can be reached through either type of exercise.
Contributions to Daily Caloric Expenditure
Resting metabolic rate, or the minimal number of calories required to sustain the body in a resting state, is the largest contributor to daily caloric needs at around 60 to 70 percent. Physical activity usually makes up about 15 to 25 percent, and the thermic effect of food, or energy required for digestion and cellular processes, makes up the rest. Because resting metabolic rate is such a large component of daily energy expenditure, increasing that rate will allow you to burn more calories each day. Increasing lean body mass will increase resting metabolic rate. Weight training and anaerobic exercise increase lean body mass, while aerobic exercise, such as swimming, does not.
Caloric Cost of Exercise
Physical activity and exercise are important for increasing bone density, protecting the heart, preventing chronic disease, and for maintenance of weight, flexibility, body composition and other health-related fitness components. Aerobic exercise requires increasing heart rate to a steady state for a given duration. Many calories are burned during aerobic exercise such as swimming. Anaerobic exercise requires use of the aerobic system as you recover. During anaerobic exercise, such as weight lifting, you may not burn as many calories for a given duration, but post exercise, the body has to work harder to restore itself to baseline after anaerobic exercise. Thus, caloric expenditure during exercise combined with the post exercise period, called excess post oxygen consumption, may be higher in weight lifting than swimming. Factors such as a person's weight, the exercise duration and intensity need to be considered.
Increasing Resting Metabolic Rate
Anaerobic exercise like weight training, which is exercise that is completed at a high intensity without oxygen present, increases lean muscle mass. The body cannot keep up with oxygen needs when a person is at an extremely high intensity, as in weight lifting or sprinting, thus energy needs are met by anaerobic sources. Anaerobic exercise or resistance training will also involve negative muscle contractions, or eccentric contractions, more than aerobic exercise such as swimming. These types of contractions cause muscle soreness, or a breakdown in tissue that must be rebuilt. This will cause the muscle fiber size to increase, which will increase resting metabolic rate, a large component of the calories burned each day.
A Balanced Approach
It is important to incorporate both anaerobic and aerobic exercise into your exercise and physical activity. Aerobic activity will burn calories and protect the heart. Anaerobic exercise increases muscle size, bone density and metabolic rate, which increases the number of calories you burn each day. Swimming and weight lifting would both be important components of a fitness program.
Location
Ruston, LA 71270
US
US
Key Concepts
- calories burned Lifting
- Calories burned swimming
- anaerobic caloric expenditure
References
- American Journal of Clinical Nutrition; Effects of Strength or Aerobic Training on Body Composition, Resting Metabolic Rate, and Peak Oxygen Consumption in Obese Dieting Subjects; A. Geliebter et al. [http://www.ajcn.org/content/66/3/557.short]
User Bio
Kelly Brooks is a professor and Applied Physiology Lab director. She has worked in physiological and biomechanical research for more than eight years. She is certified by the American College of Sports Medicine (HFS), National Strength and Conditioning Association (CSCS*D) and the American Society of Exercise Physiologists (EPC). Brooks obtained her Ph.D. at the University of A
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