I recently posted a blog called "Exercise Guidelines for a Healthier You" where I mentioned 150 minutes a week of cardiovascular exercise was important for health and longevity. This is very true. Cardiovascular activity has its many benefits, but so does strength training which is why we must incorporate it into our workout regime.
If you want to lose weight faster and keep it off, adding in strength training is important. Strength training adds muscle mass and muscle tissue burns more calories than fat even at rest. Here is an example. Let's say two females who weigh the same walk on a treadmill at the same pace. Female A has 15% body fat and Female B has 20% body fat. Leaner Female A is burning more calories each step than Female B. Even though they weigh the same their muscle to fat ratio is different. Female A has more muscle mass which requires more energy to function, so she is burning more calories than Female B.
Don't worry, you don't have to lift heavy to get the benefits, You can endurance weight train which is lower weight and more repetitions. Body weight exercises are just as good, such as planks (see previous blog), squats, push-ups, etc. Adding in a day every so often of some heavier weights and lower repetitions is good to mix it up. Find 8-10 exercises and make sure whatever weight you are using, the last 2-3 repetitions are challenging, but can be completed with proper form. If it's not challenging then you know to adjust to a heavier weight.
Other benefits of strength training is it increases bone density which reduces your chances of osteoporosis. It strengthens the connective tissue of ligaments and tendons which decreases your chance of joint injury.
Adding in two days a week of strength training has it's benefits and it won't take a lot of your time. The rewards are worth it.
is the owner of The Good Body Personal Training. With a Bachelors of Science degree in the fitness field and 25 years experience in the fitness industry, she has become an expert in the field of exercise science and a well known personal trainer.