Want to Burn More Calories?
Try Resistance Training
When the average person wants to burn more calories, they typically hit the pavement and run, get on the Stairmaster, or do some other type of cardiovascular activity. However, a study done by Johns Hopkins & Arizona State Universities showed that resistance training plays an important role in burning calories.
The study followed a group of women from ages 24-34 who regularly participated in a resistance-training program. They performed specific resistance exercises every other day. Although the exercises burned on average only 155 calories, the women continued to have an elevated metabolism for up to two hours after they completed their training. This increase in metabolism allows for additional calorie burning.
Researchers believe that a combination of cardiovascular workouts and resistance training is the best way to become and remain lean. Resistance training is especially important for women older than 25, who potentially can lose up to a half pound of muscle each year.
Resistance training is generally any kind of exercise that places a load on a muscle. Examples include weight machines, bands, oversized exercise balls, and free weights. A resistance program should be performed 3-4 times per week, and should include all major muscle groups.
Get to the Core offers two types of resistance training programs: One-On-One training using various weight equipment and "On the Ball" fitness classes, which uses bands and oversized exercise balls. Get to the Core also designs programs that you can perform at home. Balls are available ($19.95-$26.95), as well as bands ($5 a piece).
Binzen et. al., "Postexercise oxygen consumption and substrate use after resistance exercise in women," Medicine & Science in Sports & Exercise, June 2001.