ultimate fitness gina kolata
Is Strength Training boost your metabolism?
I saw exaggerated claims for and against the issue of strength training and metabolism. Some authors assume that if you pump iron for a week or two, you'll be able to book an extra Big Mac and a pint of ice cream per day.
The authors declare that the worst is almost no increase in metabolism bodybuilding. Amidst the statement that earning a extra pound of muscle stimulates the metabolism of approximately 50 calories per day is often made. So who is right?
The 50 calories per day just to watch concept studies such as Campbell et al [Campbell 1994], which showed an increase about 7%, metabolomics among participants in a resistance training program 12 weeks.
This amounts to about 150 calories per day, and Participants took on average about 3 pounds of muscle, so it seems that every pound of muscle metabolism stimulated by 50 calories per day. Similar results were found in other studies, eg [Pratley, 1995].
On the other hand, calorie consumption muscle was directly measured and about 6 calories per pound per day [McClave, 2001]. In addition, every pound of fat burns 2 calories per day up, so if you lose one pound of fat and a pound of muscle, it should be a boost to your net metabolism of 4 calories per day, as one author put it, perhaps enough for one class celery.
Based on this result, writer Gina Kolata science in his book argued that strength training does not boost Ultimate Fitness metabolism [Kolata, 2003], and same reasoning was used in an article in Runner's World famous performer writer Amby Burfoot.
The two results, both scientific investigation, appear to present a paradox. But it turns out that the number of calories 50 days of the argument is a misinterpretation of the Campbell results. Not that 3 extra pounds of muscle metabolism stimulated participants 7%, instead of the strength training all revved their muscles, resulting in a significant increase in resting metabolic rate (RMR).
This is This was stated by the authors of the study Campbell, who has never had 50 calories per pound per event day: "The increase CMA is due to an increase in the metabolic activity of lean tissue and not an increase in the amount of lean body mass. "[Campbell 1994]. Various factors may cause this increase, including the repair of tissue damage, increased protein synthesis, etc. using the calorie 6 per pound per day, resulting in the justification that there is very little increase in metabolism is also a misinterpretation, to again based on the erroneous assumption that it is the extra pounds of muscle that matter.
So strength training will increase your metabolism, making all your muscles a bit more active. This ramp-up lasting at least a few days after training, 7% boost above was measured 45 hours after the session participants at the last workout.
Personally this is not my main reason for doing so, I'm after things like bones and fight off against age-related decline in muscle. But I did not sense any What help my body metabolically challenged years can get.
References
Campbell, W, Crim M, Young V, and Evans, W.
Journal "needs increased energy and changes in body composition with resistance training in elderly Americans, Clinical Nutrition, 60: 167, 1994.
-Kolata, G, Ultimate Fitness: The Quest for Truth About Health and Exercise, Farrar Straus Giroux, 2003.
, McClave, Stephen A., Snider, L. Harvy, "dissecting the body's energy needs," Current Opinion in Clinical Nutrition and Metabolic Care, 4 (2) :143-147, 2001.
Pratley R, et al, "strength training increases resting metabolic rate and norepinephrine levels in healthy 50 – Men 65 years-old, "J. Appl Physiol., 79 (3) :818-23, 1995.
About the Author
I’m Richard King, 54 and a mechanical engineer with a Ph.D. from Stanford. Biking and fitness are my main hobby, and I am well versed in biomechanics and exercise physiology through many years of reading and research.My website is
www.bikeandfit.com.
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Ultimate Fitness: The Quest for Truth about Health and Exercise $6.99 The bestselling science reporter for The New York Times tells us what works and what doesn’t when we work outUltimate Fitness: The Quest for Truth About Exercise and Health is Gina Kolata’s compelling journey into the world of American physical fitness over the past thirty years. It is a funny, eye-opening, brow-sweating investigation into the fads, fictions, and science of fitness training.Fr… |
