The benefits of strength training go beyond just burning away more pounds of body fats and maintaining beautiful body shape. Here are the top 5 benefits of strength training for your references.

1)  Building Lean Muscle and Reducing Body Fat
Building lean muscle is one of the benefits of strength training, as lean muscle burns 16 times more calories than body fat.  Anyhow, you might not aware that you will lose 1.5kg of muscle on average each year starting from your twenties.  For woman who begins menopause, she starts to lose muscle at twice as previous rate.  That is why a lot of women claimed that their weight gain at an alarming rate during their forties or fifties.

What are the benefits of strength training when lean muscle is built?  Actually, the more lean muscle mass you have the higher your metabolism will be.  The idea here is your BMR (basal metabolic rate) can be improved from strength training.  This cause your body can burn more calories and fats throughout the day, even you are just doing nothing or resting.

2)  Injury Prevention
We can prevent injury from the benefits of strength training, as strength training helps us strengthening our ligaments, muscles and tendons.  Researches at Ball State University found that our fast-twitch muscle fibers, which used to prevent us slipping or felling can be increased by strength training.  For your information, age-related muscle loss mainly occurs in the fast-twitch muscles, and one-half of all seniors who suffer from a fall and break a hip die within a year.

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The key to any successful weight loss program is boosting your metabolism, which is your body fat internal burning mechanism.

1) Boosting Metabolism through Exercises

There are two types of exercises that can help in boosting metabolism: Aerobic and strength exercise.

Aerobic or cardio exercise is one of the exercises that can help in boosting your metabolism.  But more important is it helps forming a good base for a healthy lifestyle. In a long run, doing aerobic exercise regularly will strengthen your heart, lungs, and improve the whole cardiovascular system and thus reduce the risk for chronic deceases such as diabetes, high blood pressure etc.

Strength exercise or weight training is the most important exercise in helping boosting metabolism.  The reason is simple. We can build lean muscle through strength exercise.  Recent study shown that 1kg of lean muscle in your body can burn 16 to 23 calories, while 1kg of body fat can burn only 1 to 1.4 calories. By increasing 3kg of lean muscle in your body, we can have extra 60 calories burned daily or 21900 calories burned in a year.   This means your body weight can be reduced by 2.8kg in a year time by just increasing your lean muscle by 3kg. Isn’t it wonderful?

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